How to do a Basic Self-Care Check and Why it's Important
By; Ariel Stern, LPC
Once people have walked through the door of my office, they usually know that something needs to change. Reasons for coming to therapy vary greatly from person to person but one thing always remains the same: something is bothering them and they want to make it better.
Most of the work I do in therapy is something called “insight oriented therapy.” Insight oriented therapies are based on the belief that if you understand yourself, your relationships and your environment on a deeper level, then you can make sustainable change. I believe in this work and how insight can create extraordinary movement. That being said, before we can get to that work, it’s important to start with a basic self-care reflection. Here are a few questions I always ask clients during the first session or two. Give this activity a try at home and see what insights it brings.
Are you getting enough sleep? The average adult needs between 7-9 hours of quality sleep. Quality sleep means, quiet, comfortable and uninterrupted. Quality sleep can be achieved through good sleep hygiene (reducing screen time, having your room dark, cool, quiet and free of distractions, having a predictable bedtime routine as well as a predictable wake/sleep time, yes even on weekends).
Are you getting enough nutrition? Nutrition should not be confused with calories. Nutrition refers to the vitamins, minerals, fats and other energy sources our bodies need to thrive. Are you getting a variety of foods? Are you eating proteins and plants as well as enjoying fun foods that bring you pleasure? Are you eating at consistent times throughout the day? Are you listening to your body’s hunger cues? Are you drinking enough water?
Are you getting enough exercise and movement? We’ve all heard it, exercise triggers happiness hormones. You don’t need to run a marathon to get the benefits of exercise. New studies are showing that even 3-5 minute bursts of activity throughout the day is enough to derive some benefit.
Are you getting outside? Getting time outside is key to regulating your hormones. Twenty minutes of sun (it doesn’t need to be consecutive) is the goal. Even during cold weather months, those twenty minutes are critical to your appetite, sleep cycles, mood, and vitamin absorption.
Is alcohol (or other drugs) getting in the way of your daily life? The current CDC guidelines for alcohol consumption for adults is one drink a day or less for women and two drinks a day or less for men. Even if your alcohol use is within healthy limits, alcohol acts as a depressant and can significantly impact your mood, sleep and energy levels. Consider a dry period, or tracking your drinking to increase awareness about how alcohol is impacting your day-to-day.
Are you keeping up with regular appointments? Seeing your primary care doctor, dentist, OB/GYN or other preventative care provider is critical to overall wellness. Oftentimes people ignore, minimize or rationalize mild physical annoyances, which, overtime, became the new normal. Addressing minor medical issues or getting regular preventative care can increase long-term health and self-efficacy. Not to mention it can work as a reminder that daily habits, like those above, can have profound impact over time.
About the author
Ariel Stern is a Ardmore therapist supporting couples, young parents, women experiencing postpartum depression, and people struggling with addiction and substance abuse as well as general anxiety, depression and trauma. Additionally, Ariel provides career counseling to those struggling with professional identity, job transition and/or new graduates starting their careers.
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