To take care of others, start by taking care of yourself.
We all have heard the advice that we need to take care of ourselves in order to effectively take care of others. Easier said than done! Many people, especially women, find themselves doing-doing-doing for others until they’re completely depleted. We’re not machines, so it’s time to stop acting like one!
I encourage you to take an audit of your self-care practices. I recently learned of the acronym MEDSRX from author and motivational speaker, Brendon Burchard. MEDSRX stands for:
M - meditation
E - exercise
D - diet
S - sleep
R - relationships
X - supplementation
Let’s take a closer look at each component.
Meditation
Meditation and mindfulness have made their way to the mainstream. Mindfulness is the ability to be fully present in the moment, aware of our internal and external worlds in that moment. Meditation is just one form of mindfulness. Other mindfulness activities can include breathing exercises and journaling. Not sure about mindfulness exercises? Try a guided meditation. There are plenty of YouTube videos and free apps.
I was skeptical at first. The idea of sitting still doing nothing did not interest me. In fact, it made me more anxious! My personal meditation journey started in the summer of 2022. I just completed an intensive workout and was lying in a puddle of sweat trying to recuperate. I figured, why not? I’m lying here doing nothing anyway. I put on a guided meditation, and the rest is history. It’s an important part of my morning routine. It helps me get into the right headspace before tackling the day.
Exercise
Exercise doesn’t have to be long sweat sessions at the gym. Stretching, brisk walks, and simple strength training exercises all count, too! It’s important to include all aspects of physical fitness - flexibility/mobility, strength training, and endurance. Building these different components into your routine makes for a well-rounded program. It doesn’t have to be fancy and time-consuming. If you’re starting at zero, try building in 10-15 minutes per day. You can even multi-task! Try stretching while watching the weather report or do some body weight exercises while listening to a podcast. The point is to just start. Bonus points for finding a physical activity you love.
Diet
Diet doesn’t necessarily mean A DIET. What are you putting into your body? Does it fuel your body and mind, or is it garbage? Start paying attention to how your body feels throughout the day. Do you struggle to get through the afternoon meetings when you treat yourself to the Mexican restaurant during your lunch break (true story)? Take note. What we consume affects our physical and mental health.
Sleep
How are you sleeping at night? Are you getting your 7-9 hours? Consider an evening routine that helps you wind down in the couple of hours leading to your bedtime. Avoid screen time in the few hours leading to bedtime. Try not to go to sleep with a full stomach. A healthy nighttime routine might include a warm shower and reading a book (preferably fiction so your wheels don’t get turning with new ideas).
Relationships
Have you ever heard the saying, “It’s lonely at the top”? Individuals who are lonely when they get to the top did something wrong along the way. Don’t forget to foster relationships. Be intentional with spending quality time with those closest to you. It’s important to also nurture professional relationships. Healthy relationships improve mental health and brain health. Be sure to make time for humor, fun, communication, and adventures with your people!
Supplementation
Our bodies all have different needs that may or may not be met through our diets. Consider working with a registered dietitian to ensure your diet and supplementation are meeting your unique needs.
Self-Compassion
MEDSRX does not include self-compassion; however, I’d be doing a disservice by not including it in your self-care audit. According to Dr. Kristin Neff, professor of educational psychology at the University of Texas at Austin, self-compassion is 1) acknowledging your own suffering, and 2) the feeling of caring and the desire to help yourself in some way. To show yourself compassion, you must ditch self-judgment, appreciate your imperfections, and be mindful of your thoughts. Be able to forgive yourself.
So, now that you’ve taken the time to consider the different components of MEDSRX (plus self-compassion), think about your life. Where are your kicking butt, and where do you need to focus your attention?
So, now that you’ve taken the time to consider the different components of MEDSRX (plus self-compassion), think about your life. Where are your kicking butt, and where do you need to focus your attention?
Self-care is not a waste of time. It’s not selfish. Truly, we cannot show up as our BEST selves if we’re not taking care of ourselves first. Not only will taking care of ourselves improve our normal day-to-day experiences, we’ll be more able to bounce back from the inevitable curveballs life throws at us.
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