Creating Your Own Self-Care Practice

Self-care is not a luxury; it’s the foundation for wellbeing. Yet for many people in midlife and beyond, it can easily slip to the bottom of the list. Careers, caregiving, or long-standing habits of putting others first may mean your own needs get pushed aside until your body, mind, or emotions begin to protest.

Self-care doesn’t have to be complicated. It’s simply about identifying what helps you feel your best, physically, emotionally, socially, spiritually, and even financially, and making those practices part of your daily life. When you take time to nurture yourself intentionally, you restore balance, energy, and resilience that ripple through every area of life.

What Self-Care Really Means

Self-care is any activity that restores your sense of wellbeing. Some are in-the moment resets, like taking a walk, breathing deeply, or stepping outside to feel the sun. Others are habits, the small, consistent actions that build health and calm over time, such as journaling, preparing real food, or setting a regular bedtime. Still others you need to schedule, like taking a day off, attending a class, or getting a massage.

Think of self-care as a personalized menu you design for yourself. The goal is not to do everything at once but to discover what truly supports your energy, peace, and health.

The Many Dimensions of Self-Care

Emotional

Tending to your emotional health might mean journaling, meditating, reframing unhelpful thoughts, or practicing self-compassion. Actions you take could be as easy as giving yourself permission to rest, laugh, or enjoy quiet time. 

Physical

Physical care is often the most visible, drinking enough water, moving regularly, eating real food, and getting adequate sleep. But it also includes listening to your body’s signals, resting when you’re sick, and scheduling checkups before problems arise.

Social

Connection feeds wellbeing. You may want to reach out to loved ones, plan time with friends, or participate in community activities. Sharing experiences and asking for help when you need both strengthen your sense of belonging and support resilience. 

Professional and Home

Creating order and boundaries in your work or home life reduces stress. Set limits on work hours and advocate for yourself. Balancing productivity with rest also contributes to satisfaction and growth.

Spiritual

Spiritual care isn’t limited to religious practice. It might include spending time in nature, reflecting on gratitude, volunteering, or appreciating beauty in art or music. These activities connect you to meaning and peace beyond daily responsibilities.

Environmental

Your surroundings influence how you feel. Simple changes, like adding natural light, plants, or calming scents, can lift your mood. Decluttering or creating a cozy space can restore a sense of calm and clarity.

Intellectual and Financial

Learning, reading, or exploring new ideas keeps your mind active and engaged. Financial wellbeing matters too. Reviewing your spending, saving, and practicing mindful money habits bring security and peace of mind.

Learning to Soothe Yourself Without Food

Many people reach for food to cope with stress, boredom, or loneliness. While that can bring temporary relief, it rarely meets the deeper need underneath. True self-care means learning to pause and ask yourself what I am feeling right now, what do I truly need, or what would help me feel cared for in this moment.

Consider a walk, a call with a friend, or five minutes of quiet breathing. Each time you soothe yourself without food, you strengthen self-trust and build new, healthy coping pathways.

Making the Right Thing the Easy Thing

Sustainable self-care happens when your environment supports your intentions. Keep what you need within reach, for example, a journal and pen on your nightstand, a water bottle on your desk, or walking shoes by the door. Schedule time for yourself the same way you would any important appointment.

You can also put together a personal plan to keep your choices visible. Include answers to questions like these: 

• When I feel stressed, what can I do right now to reset?

• When I have five minutes, what small act nourishes me?

• When I have an hour, how can I truly recharge?

• Each week, how can I make space for what matters most? The Takeaway

Self-care is not indulgent. It’s a deliberate act of respect for your body, mind, and future. When you practice it consistently, you’re not just surviving, you’re building the capacity to thrive, adapt, and enjoy the life you’ve worked so hard to create.

Start small, start today, and make the right thing easy. 

Sue Brown, RN, MS, MPA, NBC-HWC is a National Board Certified Health and Wellness Coach who specializes in working with leaders and retirees who struggle with their weight. She's worked in a variety of clinical and leadership positions over the years, but it was first after losing and maintaining a 120 lb weight loss that she found her calling as a coach.

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