Self-Care: Embrace and Energize

Self-care may have become a buzzword and a popular trend in recent years, but that doesn’t lessen its importance. In a world that constantly demands attention and energy, self-care serves as a necessary counterbalance to prevent burnout and maintain well-being. It’s a reminder to prioritize ourselves amidst the noise and chaos, nurturing our minds, bodies, and souls for a healthier and more fulfilling life.

In our fast-paced, hectic lives, it’s easy to neglect the most important person in our lives — ourselves. With mounting responsibilities, endless to-do lists, and a constant stream of notifications, self-care often takes a backseat. In recognition of July being Self-Care Month, Hello Alpha explores the art of self-care and its benefits, and equips you with practical ideas on how to prioritize yourself without guilt.

What is self-care?

Self-care is the art of nurturing your physical, mental, and emotional well-being. It’s not a luxury but a necessity, a loving act of refueling your soul. Self-care involves adopting habits and practices that promote balance, rejuvenation, and self-discovery.

It’s about physical, mental, and social well-being. Vital components of physical self-care include everything from “treat yo’self” moments of indulging in an ice cream cone to nourishing your body with wholesome food, regular exercise, and ample sleep. Keeping your mind healthy with activities like puzzles, reading, or learning a new skill creates a strong mental foundation and keeps your brain on its toes. Taking care of your emotional well-being involves acknowledging and embracing your feelings, whether it’s talking to a trusted friend, practicing mindfulness, or engaging in creative outlets like painting or writing.

Mental health snacks

In a recent study, Americans cited benefits of self-care as: enhanced self-confidence (64%), increased productivity (67%), happiness (71%).

Hello Alpha has compiled a list of mental health snacks to support self-care. What is a mental health snack? A short, bite-sized self-care activity that you can do any time that help you develop mindfulness and enjoy the present. The complete list lives in a highlight on our Instagram page but here are ten that you can do now:

1. Take three deep breaths. This quiets your fight-or-flight response, reduces stress and anxiety, allows your body to get fresh oxygen, recover more quickly after exercise or exertion, and improves your sleep
2. Do some “desk stretches” by rolling your head, shrugging your shoulders, and rolling your hands to loosen your wrists
3. Call (yes, actually dial a phone number not tap out a text message) a friend you miss. Small moments of connection are so important for mental health, and social connection and community can ease depression and anxiety
4. Have a dance party — turn on a fun, upbeat song and dance. This can reduce pain and stiffness in the body, may improve brain function over time, keeping your mind active and healthy, release endorphins and other positive hormones into your system, and help you feel more confident in your own skin
5. Label your mood. Putting a name to it can sometimes help make it feel more manageable. When you attach a word to a feeling, you’re activating the prefrontal region of your brain and seeing a reduced response in the amygdala. This works the same way you hit the brake when you’re driving and you see a yellow light — labeling your mood seems to hit the brakes on your emotional responses
6. Just sit for a minute and be mindful. Sit comfortably in a chair with your feet flat on the ground and your hands in a balanced position, close your eyes and focus on your breathing. After one minute (or longer — you can even set a timer), gradually open your eyes and resume activities.
7. Get some fresh air — even if it’s just opening your front door, standing in the doorway, and breathing. Breathing fresh air increases the amount of oxygen available to your brain and body, which boosts a sense of mental clarity
8. Give someone a hug — whether it’s a pet, a partner, or a pillow. A hug releases endorphins, the body’s natural pain relievers. These neurotransmitters increase our feelings of pleasure
9. Sing. There’s solid scientific evidence to prove that singing is, in fact, good for your body and your mind. It relieves stress by lowering cortisol, releases feel-good oxytocin hormone, and deep breathing increases oxygen in blood which can improve mood. So let your voice soar — even if it’s Mary Had a Little Lamb or Row Row Row Your Boat.
10. Look at nature — preferably real nature but pictures also work. Exposure to nature has been linked to a host of benefits, including improved attention, lower stress, better mood, and even upticks in empathy and cooperation

When to get professional help

Self-care is vital, but sometimes extra support is needed. Don’t hesitate to seek professional help if you are experiencing severe or distressing symptoms that have lasted two weeks or more, such as:

• Difficulty sleeping
• Appetite changes that result in unwanted weight changes
• Struggling to get out of bed in the morning because of mood
• Difficulty concentrating
• Loss of interest in things you usually find enjoyable
• Inability to perform usual daily functions and responsibilities

Don’t wait until symptoms are overwhelming. You deserve support, and you’re not alone.

• 81% of workers agreed that how employers support mental health is an important consideration
• Nearly 86% of employees treated for depression report improved work performance
• In 2021, 68% of millennials and 81% of Gen-Z workers have left roles for mental health reasons
• 2 in 5 employees suffer from depression or anxiety

How mental health works at Hello Alpha

Traditional healthcare separates mental and physical health, even though there’s an undeniable connection between the two. At Hello Alpha, our providers treat mental health holistically, with a primary care approach. Patients can choose to receive mental health support as a stand-alone service or as an integrated part of treatment for conditions like menopause, PMDD, and PCOS. The Alpha health check-in also screens for signs of depression.

During a virtual visit, patients can share changes in mood, thinking, and behavior in a clinically-validated intake. Their dedicated Alpha provider will diagnose and prescribe appropriate treatment, and share personalized self-care advice. At follow-up visits, patients report if symptoms have improved or changed, and their provider will adjust medication as necessary.

While we do not offer therapy on our platform, our team can coordinate talk therapy referrals to any vendors.

Self-care is not selfish; it’s self-preservation. Treat yourself with kindness and self-compassion, knowing that being perfectly imperfect is what makes you beautifully unique!