Cart

Your cart is empty

Continue shopping now

Self Care Practices for Busy People

Sporty & Rich Wellness

 

By: @emma.walsh

 

We’re all familiar with the feeling of burnout: when we’re overwhelmed with work, a never ending to do list, a packed social calendar, family matters, and a number of other responsibilities. Amidst the chaos, it can feel like there’s not a single moment for ourselves. At the same time, taking time for ourselves via self care is integral for mental and physical wellbeing. It also helps us show up better for others and the world. How to Find Time for You In Your Schedule Before we discuss self care practices, here are a couple tips for making the time in your schedule:

 

Find your Free Time

 

Take a look at the day or week ahead and see if there are little pockets of free time in your schedule. Once you’ve identified these, plan a self care practice for that time. For instance, a morning meditation, afternoon walk, or movie night with a friend. If you’re having trouble finding this time, an ideal time for most people can be right after you wake up in the morning or before you go to sleep.

 

Know that it’s Okay to Say No

 

As a natural people pleaser, this is something I have to remind myself of quite often. If there’s a commitment that you’re just not excited about, it’s perfectly okay to say no. Remind yourself that you’re not saying “no” to the person who asked, you’re just saying “yes” to yourself.

 

Ways To Practice Self Care When You’re Busy

 

Exercise Breaks

 

Research has shown that exercise gives us energy, as well as a rush of endorphins and dopamine. (Interestingly enough, exercise also promotes more restful sleep, too.) If you’re not up for a full workout, you can also opt for a gentle stretch, which is beneficial because it aids blood flow, increases range of motion, and improves physical performance. No matter the form of movement, it goes without saying that you’ll always feel better after.

 

Time with Friends

 

Invite some of your busy friends over and have a relaxing self care day together. Some ideal activities for this occasion could be going for a walk, applying face masks and watching a classic movie, or just catching up over a cup of herbal tea.

 

Get Outside

 

Breathing in fresh air and absorbing the sun’s vitamin D has a multitude of benefits for our health, including stress reduction, immune support, and reducing the risk of chronic diseases. A brisk walk is an ideal daily ritual where we can reap these benefits – and it can also be used as a moment for mindfulness and gratitude. Another easy way to spend more time in nature is to take whatever activity you’re doing outside. (Weather permitting, of course!)

 

Mental Self Care

 

After cozying up with a blanket and cup of tea, enjoy some activities that nurture your mental health. My personal favorite is journaling because it allows for deep emotional release. A meditation or tapping session also helps to melt stress away.

 

Pamper Routine

 

The evening is an ideal time to indulge in a pamper routine. Plan out the activities you want to do, like facial massage, dry brushing, and a luxurious warm bath. After a thorough pamper evening, I always feel like a more calm, radiant version of myself.

 

Reading

 

Reading is an accessible activity that can be done while commuting on the train, soaking in the bathtub, or sipping a cup of coffee in a café. A physical book is also the perfect addition to your wind down routine before bed. Books have serious potential to transform your life, so get lost in the pages and experience the educational and stress-relieving benefits.

 

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6045928/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5937874/  

https://www.nature.com/articles/s41598-019-44097-3 

https://link.springer.com/chapter/10.1007/978-3-030-45627-6_14 

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368 

https://www.telegraph.co.uk/news/health/news/5070874/Reading-can-help-reduce-stress.html 

 https://pubmed.ncbi.nlm.nih.gov/23783259/

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368

https://link.springer.com/chapter/10.1007/978-3-030-45627-6_14

.nlm.nih.gov/pmc/articles/PMC5937874/7-3

Previous
Next

The Wellness Club

5 Benefits of Reformer Pilates

5 Benefits of Reformer Pilates

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates, founder Chris Bardawil Reformer pilates is everywhere, it's not just all over social media we are also seeing our favourite celebs doing it. The reality is reformer pilates has been a staple of many people’s exercise routines for over a decade now, and for good reason.

Read more
Burnout: What Is It and How to Recover

Burnout: What Is It and How to Recover

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co Burnout is a concern I see often in clinical practice. Although it is not a diagnosable disease, it is a syndrome, meaning it is defined by a set of symptoms, but does not have a consistent progression or clear treatment plan. In other words, burnout is a very real issue, but may look different from person to person and require...

Read more
Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Translation missing: en.blogs.article.by Taylor Davis

  By: Megan Tomlin @gooodmoodfoood Did you know that up to 60% of cases of Hashimoto’s disease go undiagnosed? Or that women are 5 to 8 times more likely to have a thyroid condition? Knowing these facts, it is shocking that so many of us are still unclear about...

Read more
Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Translation missing: en.blogs.article.by Taylor Davis

By: @dermahealthnutrition The pursuit of youthful, glowing skin is a timeless quest. It fuels a booming industry of skincare products, treatments, and supplements, including collagen, all claiming to improve the signs of ageing. Here's what you need to know to navigate the abundance of collagen powders, capsules, and liquids.  Skin ageing is a multifaceted...

Read more
Sporty & Rich Wellness - Collagen-Rich Foods vs. Supplements

Collagen-Rich Foods vs. Supplements

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil What is the best way to boost your body's collagen production? Supplements or diet, here is a run down of the basics to help you navigate your way around understanding collagen and how you can boost your body's supplies. Collagen...

Read more
The Power of Spending Time in Silence

The Power of Spending Time in Silence

Translation missing: en.blogs.article.by Taylor Davis

@emily_campbell In today’s age, even if you don’t live in a hustling and bustling city, you may still experience constant noise. We have become so accustomed to noise everywhere we go, including our homes. Without knowing it, you may prefer “background noise” to block out any unwanted thoughts or feelings that pop up....

Read more
Sporty & Rich Wellness - How to Navigate Job Insecurity

How to Navigate Job Insecurity

Translation missing: en.blogs.article.by Taylor Davis

By: @ericabassotherapy Experiencing a layoff at your workplace or losing your job can be extremely stressful. It's normal to feel a range of emotions during such times. Job loss or insecurity can threaten components of psychological well-being, such as one’s financial health and identity, and leave individuals feeling vulnerable and...

Read more
Irregular Periods: What Do They Mean?

Irregular Periods: What Do They Mean?

Translation missing: en.blogs.article.by Taylor Davis

By: drmelissa.co A woman’s period is a vital sign. Just like your blood pressure, heart rate, temperature, and breath rate, a woman’s cycle is indicative of her health overall. An imbalanced period indicates suboptimal health.  The menstrual cycle is incredibly complex and requires a constellation of factors to align for it to occur at regular intervals. Factors that can delay a period or cause...

Read more
The Health Benefits of Ghee

The Health Benefits of Ghee

Translation missing: en.blogs.article.by Taylor Davis

By: @islandem_ Ghee, or clarified butter, is the product of slowly heating cow’s butter to 100°C until the fat, milk protein (casein), and sugar (lactose) separate. The protein and milk are...

Read more
The Power of Napping

The Power of Napping

Translation missing: en.blogs.article.by Taylor Davis

By: @inceipek1 In today's fast-paced world, where work schedules are demanding and screens keep us connected around the clock, finding time to rest and rejuvenate has become increasingly challenging. However, one simple yet highly effective practice that offers us a potential solution is napping. Often underestimated, napping holds a plethora of benefits for both physical and mental health. The Science Behind Napping

Read more
Should You Workout on an Empty Stomach?

Should You Workout on an Empty Stomach?

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  This is a topic that has so many variables but this article will give you some real world experience and ideas on how you can come to your own conclusion when it comes to working out on an empty stomach. The first thing to consider...

Read more
5 Mental Health Benefits of Exercise

5 Mental Health Benefits of Exercise

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  Most of us know about the physical benefits of exercise: improved posture, weight management, increased energy, looking stronger...but what about the psychological benefits of exercise? Here are five key benefits your mental health will get from regular exercise.  Better Sleep: Exercise can help regulate our circadian rhythm which is our body's internal clock that influences when we feel tired and when we feel...

Read more