The Science behind Self Care Rituals

True self care is more than just finding a moment of calm amidst chaos; it requires actively taking steps to manage your well-being on a regular basis. From practicing meditation as a stress reduction tool to showing up for your annual check-up at the doctor, self care is a science-backed way to improve energy levels, strengthen mental wellness, and build resilience.

In this article, we breakdown what self-care really means, and share four science-backed strategies to help you keep your wellness on track.

‍What is Self-Care, and Why Does it Matter for Your Health?

Think of self-care as the daily actions and intentional choices you make to strengthen your health, prevent chronic disease, and support overall well-being [1]. So, rather than a single action here or there, self-care is a process that’s influenced by many factors – some that are easier to control than others [2]. 

Self-care impacts more than just physical and mental health; emotional, social, financial, and spiritual health can also be improved when you prioritize self-care. Quality self-care is linked to better mental health, self-esteem, and even increased confidence to manage the stressors of daily life [3]. Research also shows that people who practice self-care tend to have fewer hospitalizations and negative health outcomes, even when they have a chronic disease [2]. 

Proactive steps to improve health happen at several levels, including the decisions you make daily as an individual, as well as the shared actions and support systems in your family - or community - that help you sustain well-being [1]. Giving ourselves permission to seek out moments of joy and to make healthy choices whenever possible is a powerful key to unlocking self-care. 

‍Building your Self-Care Ritual

Let’s explore four simple strategies to keep in mind as you build your self-care ritual. Adopting too many self-care strategies at once can feel overwhelming. Instead,  pick one that resonates with you, and aim for consistency as you make measurable progress.

1. Manage Stress Effectively: Self-care involves managing stress, rather than ignoring it. Short-term stress (like preparing for a job interview)is adaptive and normal; but, letting chronic stress (which lasts for weeks on end) build up unnoticed can negatively impact your health. 
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   Self-Care Stress Rituals to Try: Mindfulness practices like breath work and journaling can help you manage stress [4]. Heat and cold therapy are also science-backed tools to help you manage stress and build resilience. 
   Read more about stress here. 

2. Prioritize Sleep: Most adults should aim for 7-9 hours of sleep each night in order to get enough quality sleep [5]. Consistent, quality sleep not only increases your likelihood of managing stress effectively, but also improves physical and mental well-being. 
   
   ‍Self-Care Sleep Rituals to Try: Practice sleep hygiene, like sleeping in a cool and dark space, putting your phone (or any screen) down an hour before bedtime, and sticking to a consistent bedtime. Red light therapy and infrared saunas can also help improve your sleep. 
   ‍Explore the science of sleep here.
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3. Confidently Build a Ritual: Researchers find that higher self-efficacy—a belief in your ability to succeed—improves our likelihood of sticking with health goals [6]. We can gain an appreciation for our efforts, which is a positive feedback loop to keep momentum going and build a ritual that lasts.
   
   ‍Self-Care Rituals to Try: Building self-efficacy—your confidence to make healthy choices consistently—is easier with a community to support you. Monitor your progress and aim for a routine built on showing up, even when motivation is lacking. This may mean scheduling your sessions out ahead of time, driving accountability, or even inviting a friend to try an infrared sauna session in the suite next to yours.
   ‍More on creating your rituals through goal-setting here. 
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4. Move your Body Daily: Any amount of regular physical activity not only boosts your mood but also protects you from chronic disease. Science says to aim for about 150 minutes per week of aerobic activity, plus strength training a couple of times per week [7]. Find activities that you (mostly) enjoy to set yourself up for  long-term consistency! 
   
   ‍Self-Care Physical Activity Rituals to Try: Habit stack your wellness routine by adding short bouts of physical activity into the mix. Try a 15-minute walk after your infrared sauna sessions, or add 5-minutes of mobility work to your bedtime routine. Small pockets of movement add up.
   ‍Read this blog to learn more about how the benefits of infrared sauna sessions enhance the benefits you gain from being physically active. 
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Key Takeaways

1. Rather than an isolated event, true self-care is an active process that improves your health in several domains: physical, mental, emotional, social, and more. 
2. People who consistently practice self-care tend to have increased confidence to manage the inevitable stressors of everyday life. This builds resilience and carries over into how they show up for themselves and those they care about.
3. Science-backed strategies to improve self-care behaviors include managing stress, prioritizing sleep, building self-confidence and community, and staying physically active. 
4. It’s not too late to start finding your self-care ritual today. Select one science-backed practice and set small goals to build momentum. 

If you’re looking for a supportive community setting with science-backed self-care strategies, find your local Perspire Sauna Studio  and book a session today.

References:

1. World Health Organization. Self‑care for health and well‑being. https://www.who.int/health-topics/self-care#tab=tab_1
2. Luciani, M., De Maria, M., Page, S.D. et al. Measuring self-care in the general adult population: development and psychometric testing of the Self-Care Inventory. BMC Public Health 22, 598 (2022). https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-022-12913-7#citeas 
3. Vermani, M. C. (2023, February 22). The connection between self-care and mental health. Psychology Today – A Deeper Wellness. Psychology Today. 
4. Fincham, G.W., Strauss, C., Montero-Marin, J. et al. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep 13, 432 (2023). https://doi.org/10.1038/s41598-022-27247-y 
5. National Sleep Foundation. (2020, October 1). How much sleep do you really need? Sleep and You. https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/
6. American Psychological Association. Teaching tip sheet: Self‑efficacy. Retrieved from https://www.apa.org/pi/aids/resources/education/self-efficacy
7. Centers for Disease Control and Prevention. (2023, December 20). Adult activity: An overview. In Physical activity basics. Retrieved from https://www.cdc.gov/physical-activity-basics/guidelines/adults.html