Let’s face it.
Every day, we’re under tremendous pressure to provide for our families, manage our relentless work responsibilities, maintain our health and fitness, and never show any sign of weakness.
That’s an incredible amount of stress to deal with. To make matters worse, men often neglect their self-care when they need it the most.
While we can’t always change society’s expectations of us, we can cope with the pressure by taking better care of our bodies and minds.
Here are seven ways you can practice self-care on a regular basis.
Eat Better
Feeling stressed or sad lately? You might want to take a closer look at your diet.
Scientists have known for years that your digestive system and brain are intimately connected.
Our guts are lined with over 100 million neurons that send signals to our brains.
Certain foods can disrupt the lines of communication between your gut and your brain (aka the gut-brain axis).
As a result, your mental health is negatively impacted and you’re more likely to feel anxious or depressed.
Eating healthy foods free of saturated fat, sodium, and added sugars will do your gut and mind a ton of good.
Focus on lean proteins, fruits and vegetables, and organic grains.
To make your gut extra happy, consider drinking a cup of tea with probiotics daily.
Exercise Regularly
Exercise isn’t just about six-pack abs (though, hey, those are cool too).
Even short bursts of activity can boost mental focus and memory.
A recent study found just a little exercise increased the size of the hippocampus, the brain’s learning and memory center.
Plus, exercise is a happiness booster.
Researchers found that 10 minutes a day can significantly increase feelings of well-being.
Aim for the CDC’s recommended 150 minutes of moderate-intensity exercise per week.
Get Some Sleep
Sleep is essential to being your best self every day, so it’s important to do what you can to catch some quality slumber each night.
Unfortunately, many men are guilty of poor sleep habits which can negatively impact their mental health.
Sleep deprivation has been linked to mood disorders such as anxiety, depression, and bipolar disorder.
If you want to sleep better at night, here are a few tips:
- Reduce caffeine intake
- Reduce blue light exposure (mostly from electronic devices)
- Maintain a comfortable room temperature
- Go to bed at a consistent time every night
When you sleep well, you wake up refreshed and have more energy throughout the day.
If you regularly have trouble sleeping or feel tired when you wake up, consult your physician to check for sleep apnea or other sleep-related conditions.
Schedule Regular Health Checkups
Regular health exams help identify risk factors and problems before they become serious.
If diseases are caught early, treatments are usually much more effective.
Ultimately, regular doctor’s visits will help you live a long and healthy life.
In addition to scheduling your annual exam with your primary physician, you should schedule appointments with your dentist every six months, and with your optometrist once a year.
Don’t forget about your mental health. If you are experiencing signs of depression or anxiety, schedule a session with a mental health professional immediately.
Take a Vacation
Remember all that unused PTO?
Yeah, that’s a problem.
A 2018 survey found over half of Americans don’t take all their vacation days.
The result?
We’re burnt out, overwhelmed, and stressed.
Taking time off is essential for mental and physical well-being.
Even a few days away can make you more productive, creative, and effective.
So book that trip – a happier you is a more successful you.
Maintain a Spiritual Practice
Whether you meditate, attend regular church services, or commune with nature regularly, you can improve your mood by maintaining a regular spiritual practice.
It is not so much about the form but about the quality of the time spent within it.
Your spiritual practice is something you do every day that draws you deeper into who you are by connecting you with your divine self.
If done regularly, it can reduce anxiety, create a sense of steadiness and grounding, provide clarity, and keep you afloat and even-keeled in even the most riotous emotional storms.
Take Care of Your Skin
Taking care of your skin isn’t just about vanity; it’s about confidence.
Waking up with tired eyes, dull skin, or breakouts can bring even the most self-assured guy down.
The good news?
Most skin woes are easily fixable with a simple men’s skincare routine.
Washing your face with a cleanser and moisturizing daily can do wonders for your skin and your self-esteem.
Do Something You Enjoy
Don’t feel guilty about taking time to do things you enjoy.
Binge-watch your favorite TV series, go out for drinks with your friends, spend the evening playing with your kids, take a painting class, have dinner at your favorite restaurant, read a book, or volunteer at a homeless shelter.
Enjoying your favorite things will boost your mood and create positive, long-lasting memories.
Self-Care is Selfless
Self-care isn’t about indulgence; it’s about becoming the best version of yourself.
By prioritizing your physical and mental health, you’ll be happier, more productive, and better equipped to tackle life’s challenges.
So ditch the guilt and take charge of your well-being.
You (and everyone around you) will thank you for it.
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Frederick J. Goodall is the Editor-in-Chief of Mocha Man Style, media spokesperson, event host, photographer, and a top social media influencer in Houston, TX. He likes to write about fashion, cars, travel, and health.