Live Freely: The 4 Dimensions to EPIC Self-Care
(Estimated Reading Time: 2 Minutes)
“On average, individuals spend less than 1 hour with a healthcare worker, versus over 8700 hours of self care, in a year.” Self-care is defined by the National Institute of Mental Health (NIMH) as, “taking the time to do things that help you live well and improve both your physical health and mental health…Even small acts of self care in your daily life can have a big impact.”
The World Health Organization states that, “more than just actions that can improve outcomes, self-care interventions are person-centered, evidence-based, quality tools with the human right of access to health care at their core.” In this blog, we will explore the four quadrants of self-care, knowing how all four can improve your well-being, and specific examples you can include into your life today!
The Crisis & Trauma Institute states, “self care includes taking stock of your own needs, goals, health, and accomplishments.” Essentially, it’s autonomous ownership and accountability for one’s own health journey. To further break down the concept, “imagine your self-care in four key dimensions of well-being: mind (psychological), body (physical), heart (emotional), and spirit (spiritual/essence).”
Mind (psychological self-care): activities that will promote personal and professional development.
Create a healthy daily routine
Make quality sleep a priority
Regular therapy
Set SMART goals
Practice good work/life balance
Body (physical self-care): activities that ensure a healthy lifestyle (living, moving, and breathing freely).
Frequent exercise
Prepare more foods at home instead of eating fast food
Add more whole foods to your daily diet
Routine massages at EPIC (bi-weekly, or monthly)
Visit a salt room or salt booth once a month
Practice yoga and breath work
Heart (emotional self-care): activities that emphasize love, care, and being in a healthy relationship with yourself and with others.
Set boundaries
Journaling / Reflection
Practice gratitude
Connect with loved ones regularly
Spirit (spiritual self-care): activities that connect with essence, purpose, and meaning.
Prayer
Meditation
Practice mindfulness
Connection with nature
Listening to music or podcasts
Below is a journaling exercise to help promote better self-care and even some reflection.
How do you nourish your mind, body, heart, and spirit?
How do you recognize when you are neglecting your self-care needs?
What is one self care practice you can commit to doing this month?
In conclusion, by implementing these simple yet effective strategies, you can cultivate a deeper sense of well-being and resilience, empowering yourself to lead a more fulfilling and balanced life.
To improve your physical, psychological, and spiritual self-care, book a massage with EPIC today!
References:
Monk, L. (2023, August 11). 4 key dimensions of self-care. CTRI: Crisis & Trauma Resource Institute. https://ctrinstitute.com/blog/4-key-dimensions-self-care/#:~:text=Imagine%20your%20self%2Dcare%20in,one%20to%20reflect%20on%20it
U.S. Department of Health and Human Services. (n.d.). Caring for your mental health. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health
World Health Organization. (2022, June 30). Self-care interventions for health. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/self-care-health-interventions
World Health Organization. (2022b, December 7). The role of self-care in achieving the right to health. World Health Organization. https://www.who.int/news/item/07-12-2022-the-role-of-self-care-in-achieving-the-right-to-health