As its name implies, self-care entails taking care of oneself in such a way as to ensure that one’s own psychological and physiological requirements are satisfied. If you don’t put in the effort to look after yourself, no amount of activities designed to relieve stress will be effective. If you aren’t getting enough sleep, then practising meditation won’t be of any benefit to you. In point of fact, if you aren’t meeting the demands placed on your body by a lack of sleep, you may find that you fall asleep while attempting to meditate.
In a similar vein, going to the gym on occasion won’t help you feel significantly better stressed out if you aren’t consistently refuelling your body with wholesome, nutrient-dense food. If you want the activities you engage in to relieve stress to be beneficial to you, you must first attend to your most fundamental requirements.
Individuals exhibiting codependent tendencies may find it challenging to grasp the concept of self-care. Individuals who are accustomed to providing assistance without receiving any in return may find it challenging to focus on their own needs. It is a commonly recognised necessity, particularly during the recuperation phase from narcissistic abuse, that its importance becomes paramount. Within the context of therapy, I endeavour to promote and facilitate the recognition that self-care extends beyond mere self-gratification. The concept of healthy self-care does not entail the act of evading or diverting one’s attention from reality. The issue at hand does not pertain to impulsive actions stemming from a sense of self-pity. The topic encompasses fundamental concepts as well as advanced ones. If we begin by examining the fundamental principles:
According to Stephen R Covey, the experience of positive emotions is not a spontaneous occurrence.Maintaining a balanced lifestyle entails allocating sufficient time to engage in activities that promote personal rejuvenation. The decision ultimately rests upon your discretion. Relaxation can serve as a means to achieve personal renewal. Alternatively, one may experience burnout as a result of excessive efforts and overexertion. One has the ability to indulge in self-care practises that promote mental and spiritual well-being. Alternatively, one may choose to lead a life in which they are unaware of their own state of wellness. One can encounter a state of dynamic liveliness. Alternatively, one may choose to delay and forego the advantages associated with maintaining good physical health and engaging in regular exercise. One can rejuvenate oneself and approach a new day with a sense of tranquilly and concordance. Alternatively, one may experience a sense of apathy upon awakening in the morning due to a lack of motivation or energy. It is important to bear in mind that each day presents a fresh prospect for revitalization, allowing one to replenish their energy levels instead of experiencing burnout. The essential components for achieving success are the presence of a strong motivation, comprehensive understanding, and proficient abilities.
Consuming a nutritious diet, engaging in physical activity, and obtaining adequate rest and relaxation can yield advantageous outcomes for one’s physical well-being. One can promote physical health by adhering to a nutritious diet, engaging in regular exercise such as visiting a fitness centre or jogging, walking a pet, tending to a garden, and taking advantage of sunny weather to spend brief periods outdoors to supplement vitamin D levels. It is recommended to disengage from television and explore the outdoors. This has a positive impact on the development of self-esteem and the enhancement of emotional well-being. Engaging in outdoor activities can offer advantages over remaining sedentary indoors. What proportion of individuals can confidently assert that they are adequately engaged in this domain?
The social and emotional aspects of human behaviour: The advantages of establishing social and meaningful connections with other individuals. “It is widely believed that social media has detrimental impacts on individuals’ mental well-being.” Organise a social gathering with former acquaintances, communicate via electronic mail, video conferencing, or telephone with a long-lost acquaintance, or coordinate a family celebration. It is a common occurrence to overlook this aspect of our being or to perceive it as excessively burdensome. Nonetheless, as human beings, interpersonal interaction is a fundamental necessity that we require and value, and therefore, it is imperative that we engage in it. Furthermore, is our level of altruism sufficient in terms of not anticipating reciprocation?
Mental: The significance of acquiring knowledge and skills cannot be overstated, whether it involves cultivating a new pastime or enhancing existing abilities. For instance, acquiring novel business competencies, attending evening courses, and engaging with thought-provoking literature are all potential methods for personal and professional development. Incorporate this activity into your schedule to maintain cognitive acuity. It is of utmost significance to incorporate personal development within a hectic timetable. Possible academic rewrite: “These may encompass various forms of educational events, such as reading-based exercises or scholarly presentations.”
Spiritual: The significance of maintaining a connection with one’s inner self. The pursuit of tranquilly through physical activities such as running, exercise, or yoga may provide individuals with a sense of empowerment. It is possible that one may derive inner strength from religious practises or meditative techniques. Merely engaging in activities such as walking to nearby stores or basking in sunlight may suffice in establishing a sense of interconnectedness with one’s surroundings, thereby enabling the individual to establish their objectives for the forthcoming day. Examining the spiritual dimension of existence serves to anchor us, enhances our concentration, and constitutes a fundamental component of relaxation.
All of the provided recommendations are sound. Nevertheless, it is my conviction that self-care encompasses other crucial facets as well. This encompasses various aspects, including but not limited to:
It is imperative to uphold a consistent routine and exercise self-discipline. The significance of structure in the process of recovery cannot be overstated. A regimen comprising of a wholesome diet, physical activity, adequate sleep, and relaxation serves as a crucial element in this regard. The maintenance of this requires the application of self-discipline.
Upon emerging from the aftermath of narcissistic abuse, there will likely be a multitude of voids that require fulfilment. The terms “replace” and “restore” refer to the process of identifying substitutes for practical challenges that may have been previously addressed by an ex-partner, and addressing the emotional trauma resulting from past instances of abuse. Engaging the services of a therapist with expertise in codependency could prove beneficial.
The act of confronting one’s fears: Individuals with codependency tendencies may experience a sense of abandonment when they are in solitude. The apprehension of unsuccessful outcomes may stem from the termination of a romantic partnership, coupled with the typical sentiments of culpability and humiliation. Engage in the task at hand and complete the assigned work. Resist the irrational thoughts that may lead to a relapse into prior modes of thinking. It is advisable to seek assistance from a qualified expert if this task proves to be challenging.
Develop a strategic approach towards managing relationships: Individuals with codependency tendencies may exhibit a preference for immediately entering into a new romantic partnership following the dissolution of a prior relationship, as opposed to remaining unattached. Drawing from past experiences, it is advisable to remain vigilant for warning signs and exercise caution before committing prematurely to a romantic partnership. It is advisable to prioritise self-improvement prior to actively seeking a new romantic partner.
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Dr. Nicholas Jenner, a therapist, coach, and speaker, has over 20 years of experience in the field of therapy and coaching. His specialty lies in treating codependency, a condition that is often characterized by a compulsive dependence on a partner, friend, or family member for emotional or psychological sustenance. Dr. Jenner’s approach to treating codependency involves using Internal Family Systems (IFS) therapy, a treatment method that has gained widespread popularity in recent years. He identifies the underlying causes of codependent behavior by exploring his patients’ internal “parts,” or their different emotional states, to develop strategies to break free from it. Dr. Jenner has authored numerous works on the topic and offers online therapy services to assist individuals in developing healthy relationships and achieving emotional independence.