Pyramid of Self-Care

Self-care is essential for both mental and physical health.

Self-care:

"the practice of taking action to preserve or improve one's own health” and “the practice of taking an active role in protecting one's own well-being and happiness, in particular during periods of stress” (Oxford).

There appears to be some misconception that self-care is something of a luxury, an indulgence or ‘selfish’.

However, self-care or caring for oneself is a necessary part of staying well.

It involves basic things such as choosing the right food to eat, engaging in exercise, nurturing relationships, committing to forming good habits and paying your taxes on time. It might include speaking up or walking out, as well as the things we often think of as self-care, such as sleeping in, getting a massage, or getting your nails done.

A bit like self-compassion - rather than being an indulgence - self-care supports us in becoming resilient and helps us to make decisions that benefit our future selves.

People may get stuck when they focus on a form of self-care that is short-term and externally focused. There is nothing wrong with getting a pedicure, having a long hot soak in the bath or going out for a meal (and if it gives you pleasure - then please continue!); however, taking part in these activities without paying attention to the foundations of self-care (see the diagram below), is going to leave you struggling to truly see improvements in long-term well-being.

To achieve long-term wellness and mental and physical well-being, we must start with the basics: the fundamental principles of self-care.

Below is a little description of the levels of self-care, with Level One at the bottom of the pyramid.

The Pyramid of Self Care

LEVEL ONE:
These are the essentials. If you don't have these, it will affect your ability to thrive/survive. There are many levels among these; however, getting the best quality of all these things is the true basis of self-care. I recommend coming back to these essentials again and again when you feel a little out of sorts.

LEVEL TWO:
These are shown in research to contribute to longevity - the opposite (for example, loneliness) is one of the top contributors to an early death.

LEVEL THREE:
Positive employment (paid or unpaid), passion and purpose highly contribute to mental health and well-being. Unhappiness in employment has a significant impact on mental and physical health.

LEVEL FOUR:
Deepening mental and spiritual well-being.

LEVEL FIVE:
The sweet stuff: fun, holidays, experiences and adventure

LEVEL SIX:

The superfluous! Luxuries, indulgences, short-term pleasures.

How to do your own self-care

Next time you think you need some self-care, mix it up a little. Yes - perhaps indulge in a massage or a manicure, but also - focus on your sleep, eat really good nutritious food, get outside for a walk, lift some weights, breathe deeply, drink a few glasses of water, pay attention to your relationships, get some talk therapy, try some meditation. This is self-care.

For more on self-care, please see: Self-Care 100 Ways

NB: (I want to point out that self-care is an individualistic pursuit and only possible when a basic standard of human needs has been met, including shelter, warmth, safety, clean drinking water etc. Some of these needs require a larger community response and governmental input, such as providing a livable income, reducing poverty, and ensuring basic health and safety needs are met.)