In recent years, many nurses have researched the topic, and one of the most relevant aspects they have discovered is the relationship between positive mental health and self-care actions. Several studies have found a direct, two-way relationship between positive mental health and self-care, even if the self-care actions are physical(2,3).

According to Orem, self-care is the practice of activities that individuals initiate and carry out to maintain their own life, health, and well-being. Self-care is a human behavior, a learned behavior that has the characteristics of intentional action, is interspersed in the activities of daily living, and is not in itself an activity of daily living; Its fundamental characteristic is based on intentionality. (4)

According to Orem, the structure of the self-care process contains three sequences (5,6): a) investigation, formulation and expression of the person's regulatory requirements, that is, the self-care requirements; b) making judgments about the course of action to be taken to regulate the self-care requirements and then making decisions; and c) carrying out the self-care actions to produce the regulation of the requirements.

If we relate this process to mindfulness and traditional Buddhist teachings, research on self-care requirements has an important component of conscious attention ( sati ). Without sati, it is not possible to realize the requirements of self-care and therefore undertake any type of action.

Decision-making about the courses of action to be taken would be related to apramada. Apramada is defined as being very careful about what should be adopted and what should be avoided. In this decision-making, we would choose courses of action that distance us from suffering and not bring us closer to it.

Finally, self-care actions are kusala, or skillful actions. Actions that lead us to overcome suffering and discomfort, actions that are not permeated by the three poisons that drive the wheel of worldly suffering (ignorance, hatred, or neurotic desire). On the other hand, akusala, or clumsy, actions are those that lead us to carelessness or negligence.

The idea of ​​introducing more self-care activities can be difficult and very costly in our daily lives with a lifestyle that is full of doing and doing more and more things.

From my point of view, Orem's contribution is very interesting because by saying that self-care is not so much about everyday activities but rather about integrating self-care into them, he can give us good guidance: it's not so much about DOING more, but BEING more in the actions we take.

If we want to increasingly benefit from the well-being that comes with self-care, we don't have to try to do more, but rather perform activities differently, one in which BEING is more present. This means honoring the smallest things that normally go unnoticed. Ultimately, it's about embellishing our actions with more appreciative conscious attention. This has nothing to do with the time we dedicate to an action, but with the appreciation we experience when carrying it out.

Here are some strategies to incorporate self-care into your daily life

• Practice mindfulness. That is, try to be present and nonjudgmental with what's happening in each moment. One strategy might be to spend three minutes of mindfulness to connect with what's happening to us. Or perhaps during a moment of rest, we can connect with the colors, shapes, and smells around us without judgment, with curiosity and kindness.

• Cultivate gratitude for the little things. You can take the first bite of your meal mindfully, being aware of all the people, animals, and elements that have made it possible for this food to reach your plate and become a part of you and sustain life. Or simply be aware of your senses and appreciate them as if you were becoming aware of them for the first time.

• Play. Play is about curiosity, about the unexpected, and it fosters creativity, inquisitiveness, and mindfulness. Perhaps you can play a game of hunting your thoughts and observe whether they are negatively biased or filled with judgmental voices. If you find them, smile at them and remember that “thoughts are not facts.” You can always practice compassion to counteract that negativity.

• Allow yourself to be in touch with nature for a few moments. Look at the sky and marvel at its magnitude and intensity, listen to the rustling of tree leaves in the wind, imagining their words. Or perhaps watch a child play, with shared curiosity and joy.

• Connect with your friends and loved ones. It may be difficult to see them every day, but maybe you can make a quick call to someone you haven't seen in a while and find out what's happening.

• Get moving. One of the self-care requirements most strongly correlated with positive mental health is movement and physical activity. Do something that involves activity and that you enjoy at the same time.

• Practice meditation. Even a little is better than nothing. Just 10 minutes a day can make a huge difference, and you'll notice how it gradually injects your daily life with serenity and practice.

• Give thanks. Giving thanks is a good way to honor the little things in life. It helps us appreciate them and allows us to connect with the present moment.

Practical personal care tips

If you're looking to develop your best version of yourself and achieve your goals, you need to pay attention to self-care. Here are some recommendations you can apply daily:

Sleep and rest

An adult needs between 7 and 8 hours of sleep each night (MedLine Plus, 2023). It's also important to maintain your sleep hygiene with a few strategies:

• Avoid using screens before sleeping.

• Go to bed and get up at the same time every day.

• Do not drink coffee or stimulant drinks before going to bed.

Good nutrition

Eating a balanced diet isn't just important for maintaining your figure. It's also a way to get the nutrients you need to stay healthy and have energy. 

As a guide, you can consult the Colombian Family Healthy Plate (nd). It's a simple guide that will help you know which foods you should include in your diet and in what proportion. It also gives you ideas for preparing different salad recipes, homemade soups, and other healthy dishes. 

Stress management

Did you know that self-care also involves mental health? If you want to maintain high self-esteem, improve your mood, and face life with optimism, you should adopt some strategies. 

For example, make positive affirmations in front of the mirror or while meditating. These are key to boosting your self-confidence and facing the day with a positive attitude. You also need to set aside time to relax with a book or your favorite TV show.

Cleanliness and hygiene

Bathing, washing your hair, and taking care of your skin won't just make you look presentable. They're also important for staying young, feeling more comfortable, and preventing various infections. 

Dedicate time each day to your skincare routine with specific products. For example, cleanse your face with a lotion specifically designed for your skin and then apply a moisturizer. Get into the habit of caring for your face when you wake up and before going to bed.

Physical activity

Exercising is one of the main self-care strategies you can implement. According to the Pan American Health Organization (2012), adults should engage in at least 150 minutes of physical activity per week.

Ideally, you should divide your exercise time into aerobic and strength training. This way, you can maintain your cardiovascular health, respiratory health, muscle tone, and bone mass, and reduce the risk of disease.

Contact with your friends and family

Cultivating your social relationships is key to your well-being. Text your friends and family to check in on them, and organize fun plans to spend quality time together.

Going out to eat, going to the movies, even taking a walk to exercise together: take advantage of being close to your loved ones and strengthen these bonds to boost your emotional well-being. 

Through self-care, you can improve your quality of life, stay in a good mood, stay healthy, and enjoy your routine to the fullest. Apply these tips and treat yourself the way you deserve!

What is conscious self-care?

Mindful self-care goes beyond a relaxing bath or the occasional face mask. It involves paying full attention to our physical, mental, and emotional needs and acting with the intention of caring for ourselves holistically. It's a practice that integrates active self-listening, reconnecting to the present, and respecting the environment.

Principles of Mindful Self-Care:

• Presence: Doing things carefully, without rushing, savoring every moment.

• Intention: To consciously choose what we consume, use and think.

• Sustainability: Considering the impact of our decisions on the environment.

• Self-respect: setting boundaries, resting, and honoring our emotions.

Ritual as a tool for well-being

Rituals are repetitive practices that help us create sacred space in our daily routines. Unlike automatic habits, rituals have a symbolic and emotional component that makes them powerful anchors for well-being. They're not about following a to-do list; they're about creating intentional moments that connect body, mind, and spirit.

Examples of self-care rituals:

• Start the day with a mindful infusion and a few minutes of deep breathing.

• A skincare routine with natural products, as an act of self-love.

• Turn off your screens at least 30 minutes before bed and read a book in peace.

• Practice journaling or reflective writing to connect with emotions.

Natural cosmetics: an ally of well-being and sustainability

One of the pillars of conscious self-care is caring for our bodies with products that are not only effective but also kind to our skin and the environment. This is where natural cosmetics come in.

What is natural cosmetics?

These are products made from plant, mineral, or animal-derived ingredients (not derived from cruelty-free practices) that minimize or eliminate the use of synthetic chemicals, artificial preservatives, and industrial fragrances. Its philosophy is based on respect for skin balance and a commitment to ethical production practices.

Benefits of natural cosmetics:

• Reduced risk of allergies or adverse reactions.

• Biodegradable ingredients that do not contaminate water or soil.

• Reusable or recyclable containers.

• Support for small producers, cooperatives and ethical brands.

• Promotes connection with the cycles of nature.

How to Create Your Own Sustainable Self-Care Ritual

Creating a self-care ritual doesn't require a big investment or complicated routine. The important thing is that it's consistent with your values, enjoyable, and easy to maintain. Here are some ideas to get you started:

1. Mindful Morning Routine

Objective: Gently wake up the body and prepare the mind for the day.

Items:

• Drink water.

• Do gentle stretching or yoga for 10 to 15 minutes

• Apply a natural cream with a massage or a few minutes of facial yoga.

• If you wear makeup, opt for eco-friendly and vegan options.

2. Relaxation area at the end of the day

Objective: Release tension, facilitate rest.

Items:

• A hot bath.

• Apply a face mask.

• Perform a self-massage.

• Meditate for 5 to 10 minutes or breathe deeply.

• Write three good things about the day in a gratitude journal.

Sustainability and conscious consumption

We can't talk about true well-being without considering the impact of our choices. Part of conscious self-care is asking ourselves: Where does what I consume come from? Who made it? What waste does it generate?

Tips for long-lasting care:

• Less is more: you don't need a dozen products, just a few well-selected ones.

• Buy local: Support artisans, small natural cosmetic brands, or stores that care about sustainability.

• DIY: Learn how to make scrubs, balms, or toners with simple ingredients.

• Favor reusable containers: glass, metal, or compostable materials.

• Reuse and recycle: Give new life to jars, bottles, and bags.

• Get informed: read labels, find out about ingredients, aand void greenwashing.

The emotional dimension of self-care

We often understand self-care solely as a series of physical actions. But we can't forget the emotional and spiritual dimension. Being at peace with yourself, managing stress, and cultivating gratitude are also ways to take care of yourself.

Emotional practices to incorporate into your rituals:

• Journaling: Writing down what you feel, what you need, or what you want to let go of.

• Rituals with candles or incense: Create a sacred space to meditate or simply be.

• Natural therapies: Aromatherapy, Reiki, and forest bathing.

• Digital Silence: Taking Mindful Breaks from Social Media

• Communion with nature: Walking barefoot, caring for plants, observing the sky.

Mindful, sustainable self-care isn't a fad; It's a revolutionary act of self-love and respect for the planet. It's about getting back to basics, to nature, to authenticity. Creating rituals that nourish us holistically is a way to regain balance, reduce stress, and reconnect with what truly matters.

Every little gesture can become a seed of well-being. And when we choose to do so in an environmentally friendly way, we are not only taking care of ourselves, but also sowing the seeds of a kinder, more conscious future.

We are all ages, and as we do, we need to make more of an effort to stay fit and alert. As caregivers, we tend to prioritize our patients, to the detriment of ourselves in the process. The evidence suggests exercising, eating well, getting enough sleep, and so on. But there are also a few additional ways to help reduce physical and mental overwork.

Change your attitude

When I first started caring for my wife, I regularly felt that her doctors, nurses, and therapists didn't care about me. Everything was focused on her, and they rarely asked about me. The turning point came when a home health nurse completely ignored the fact that I was very ill with a bronchial infection. I realized then that my well-being was as important, if not more so—than my wife's, because without me, she would be helpless.

If you think this is selfish, you're right because it is! While I'm not suggesting that you regularly put your own needs before those of the person you care for, it's important to consider them. This will help you a lot if you want to change your behavior. The next step is to become more assertive about asking for help.

Use assistive devices to help you

When my wife was discharged from the hospital, an occupational therapist came to the home and made recommendations to best meet my wife's new needs. I implemented her suggestions as best I could by adding grab bars, widening doorways, removing rugs, adding a stair lift, and more.

After about six months, I realized that while these modifications were helpful, they didn't take my own needs into the account. For example, the standard placement of grab bars in the tub/shower is adequate for the person in the tub, but not always in the best position for the person trying to bathe. I've since added additional bars to help me maintain my balance when moving my wife to the shower. I've also added rubber-backed mats to make it easier to balance when moving her.

While my goal is to help my wife be more independent, I'm always looking for devices that will take some of the burden off my shoulders (a robot to feed her would be great!).

Make time for YOURSELF

I find the hardest part of being a caregiver is making time for yourself. I've given up most of the activities I did before my wife's stroke, partly because I don't have anyone to cover for me if I'm absent and partly because of the cost of those activities. The loss of personal time during the day is even more worrisome, especially in recent months during the pandemic. Between my wife, daughter, and dog, I'm busy all day and rarely find time to be alone. Just finding the time to write this article is a challenge.

Here again, the solution is to be a little selfish. For example, after putting my wife to bed around 8 pm, I spend some time with her, then put my daughter to bed around 10 pm Once that's done, I consider the next 90 minutes or so to be my own. My wife doesn't approve of me staying up so late, but I need that personal time to relax. This 90-minute period of quiet, with no obligations, allows me to reset for the next day.

Plan for the long term

The world is a little crazy right now, with health, environmental, political, social, and financial issues hitting us every day. If you're a caregiver for a loved one, chances are you'll be adding your challenges to the mix, making it harder to focus on anything other than...

The main thing. I see other caregivers who focus on the present and potentially sacrifice their future... something I try not to do.

My goal is for my wife and I to retire comfortably and provide ourselves with the care we need. To achieve this, I'm currently minimizing my reliance on expensive care services and instead maximizing my involvement. I've also considered a long-term plan to find a place where we can build an accessible home that will meet our retirement needs. This may not sound like a simple suggestion, and believe me, it isn't, but this long-term goal helps lower my stress levels.

I can imagine the day when we can both relax and spend time together, and it makes me smile. Having this plan, which could take years to implement, allows me to focus on a more pleasant vision of the future rather than the daily hassles.

What I get from it

I believe there are different stages in the development of a caregiver, and one of them is “awakening.” This occurs when you step out of the daily routine to integrate your own needs and well-being into the equation. This shift in perspective will help you see that there is purpose and hope for the future. I encourage all caregivers to step back and actively seek this perspective. Ultimately, this will improve not only the situation now, but also in the long run.

When vacation time finally arrives, you may feel like you're really trying to keep up the same pace, albeit differently, to "get the most" out of your time off. There are so many opportunities to tap into your inner explorer that you might sometimes feel overwhelmed by the abundance. You might even experience a slight pressure that you “should” do these things simply because you have the ability! This sense of obligation to fill your upcoming free time means you apply the same level of attention and meticulous planning you do to other daily activities, as if you're trying to squeeze every second out of that precious chunk of time. This can feel fantastic, of course, but you might be too exhausted to truly enjoy it and feel even more depleted when it's time to return to work; Neither of these situations bodes well for being at your best. However, it is possible to achieve a healthy balance between rest and fun while on vacation. 

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By establishing and incorporating a simple self-care routine into your vacation, you can enjoy the best of both worlds while building healthy habits that will continue when everyday life returns to normal. Taking a quiet moment to simply be, instead of constantly doing, can have a significant impact on the rest of your life, giving you the mental space you need to embrace life to the fullest. The good news is that it doesn't have to be a huge investment; Even five minutes a day can bring you a moment of serenity and clarity. Here are some mindful moments to help you get through those long-awaited vacations with enjoyment, ease, and kindness to yourself:

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#1: Relax with music

Make a playlist with songs you love; Familiar tracks you've listened to hundreds of times. Take some time to sit quietly, press play, and listen. Really listen. Don't multitask, don't check for messages. Nothing. Just listen to the music and absorb it all. Become aware of the rhythm—is it fast or slow? Did it change? Listen to the pitch and tone of the singer's voice. Listen to the words—what are they saying? What stories are being told? Feel the bass as it thumps. You'll likely discover aspects you never noticed about songs you thought you knew by heart. A chance to truly connect with your senses.

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#2: Taste its flavor

Make yourself a drink you enjoy, whether it's a delicious herbal tea or something more adventurous. How does it look in your cup or glass? Pay attention to its light as it shimmers on the surface. Smell it, what's its aroma? Notice how your taste buds react to the aromas. Finally, take a sip and savor it… truly savor it. Experience the sensations as the aromas travel across your tongue. A true feast for the senses.

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#3: Your personal massager/massage

A simple self-massage can do wonders to bring you back to the here and now. Spend a few moments looking at the palms of your hands. Observe their lifelines, their color, their length, and the strange way they cross over each other. Gently press your thumb into the opposite palm, drawing small circles in the center before gently moving around your hand in a circular motion. Massage through the heel of your hand, over the soft, fleshy base of your other thumb, and along the bases of your fingers. Move each finger in turn upwards until you reach the tips, pressing lightly on each one before moving on to the next. Become aware of the sensations you perceive and take the time to discover the texture of the skin. Switch hands and do the same, finishing by gently rubbing your palms together and pausing for a few deep breaths before returning to your normal routine. 

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These are simple techniques you can practice almost anywhere. Have fun trying them out and discover what works for you. You owe it to yourself, so give yourself the break you so richly deserve and discover the difference it can make. Relax and enjoy.