Self-care check-ins are an amazing way to support your mental and physical health. We cover some self-care rituals inspired by ancient wellness traditions to help you stay attuned to your body.
Key Takeaways
- In today’s fast-paced world, it's all too common to ignore what your body and mind are trying to tell you.
- But regularly checking in with yourself is vital for physical and mental wellness.
- A self-care check-in can be done in as little as one minute.
- Take a moment to listen to your body and mind and ask what they need.
- Consider using your favorite product — a drink, hand balm, candle — to help yourself stay grounded, centered, and present.
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Self-Care Check-Ins
Metta Murdaya, co-founder of JUARA Skincare, says:
"Self-care doesn't have to be difficult. Quick, regular check-ins can help you stay in touch with, and take care of, both your mind and body."
Have you ever found yourself ignoring what your body is telling you?
If so, you're not alone. Most of us have done this at some point or another.
No, really. According to one study, two-thirds of Americans don't practice self-care. And almost half struggle to find ways to maintain their mental health.
That might sound surprising, but it's unfortunately common. After all, life gets busy. We have work, family, friends, and all kinds of other responsibilities on our plates.
With all that to think about, it's all too easy to forget to listen to yourself. Or feel like you aren't capable of taking the time to do so.
In fact, research suggests that one in four people feel guilty about taking time to pamper themselves.
Of course, you probably know how important it is to support your physical well-being and mental wellness. But you might not know how easy doing that can really be.
We'll cover how you can develop some healthy habits that take a few minutes or less. You can do these check-ins wherever you need, whether that's at your work desk or in your bathroom after a long day.
You might be surprised at how much they can help.
Before we get to them, we need to explain why they are such a powerful tool in your self-care routine.
The Importance of Taking Care of Yourself
The first step on your self-care or mental health journey is recognizing the importance of self-understanding.
If you don't pay attention to yourself, how can you know what your mind and body need? And if you don't know what they need, how can you support them?
When we're feeling overwhelmed, it might seem tempting to try and push through. But ignoring our unmet needs and sacrificing our mental well-being never works in the long run.
Mental Health
Actually, mental health support is the foundation of thriving in daily life. Spending time prioritizing and supporting your mind and body can help prevent burnout, build your resilience against stress, and help you feel physically and mentally stronger.
Emotional Intelligence
A key part of self-care is self-awareness. Try to pay attention to your emotional state. Ask yourself how you are feeling in that moment and consider why those emotions might be present.
That way, you can figure out what your mind and body are really asking for.
Self-Compassion
A key part of personal growth is recognizing that you deserve care. That can be a hard thing to accept, especially in individualistic cultures that prioritize self-reliance.
One common thing to watch out for is self-talk. Do you treat yourself with the same kindness and compassion you give to your loved ones? If you would encourage them to rest, why not yourself?
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A Long History of Self-Care
These ideas aren't unique. Communities around the world have practiced them for thousands of years.
For example, in Indonesia, there's an ancient herbal wellness tradition called Jamu. It's centered on an herbal tonic of the same name, crafted from botanicals and consumed to support physical and mental well-being.
Jamu is also a ritual. It's an intentional moment in which you nourish your body, inside and out. It means taking a breath, listening to your body, and trusting that these small moments of self-care — like treating yourself to a delicious drink — add up in the long-term.
"Jamu is not just the drinks," explains JUARA co-founder Metta Murdaya. "It's also the intention of how the drinks are made. You have healers and mothers and grandmothers who passed down the tradition from generation to generation. So it's always made with loving care."
Regular Check-Ins You Can Do Anywhere
A self-care check-in in the spirit of Jamu takes no more than a minute. You can do it anywhere. Here are a few examples.
Check In On the Go
We'll start with one quite close to Jamu. In fact, it's centered on a Jamu blend known as the "Get Well" Jamu. It's called Tolak Angin, and it's prized for its beneficial properties.
That makes it a fantastic aide for a check-in conducted during times of stress, or when you've been on the move.
If you've been rushing around, chances are your body is tired. When you get a chance, take a seat. Breathe in, deep and slow, and focus on how your body feels.
Try not to think about how you should feel. Or how you want to feel. Instead, center yourself in the present, merely listening to what your body is saying.
Maybe there's some tension in your neck. Or perhaps your legs are sore. Whatever it is, don't worry, just notice.
After a few breaths, try asking your body what it wants. Warmth? Nourishment? A moment to itself, to yourself?
Now's the moment to respond. Stir a serving of your Tolak Angin into your favorite herbal tea. Warm water works too.
When you hold the cup, notice and enjoy the warmth seeping into your hands. Notice the aroma of spices and herbs floating up from your drink. Let your body process these sensory experiences.
When you're ready, take a slow sip. Savor the flavors: the gentle spice of ginger, the sweetness of honey, the tang of mint.
Check In at Work
Most of us have likely felt the need for a self-care check-in at work. Here's a powerful ritual you can do without having to leave your desk.
In Indonesian culture, the hands are seen as a map of the body. Releasing tension in your hands, therefore, can help recalibrate your entire nervous system.
One great way to do that is with JUARA's Coconut Illipe Hand and Nail Balm.
First, put your computer to sleep and listen to your body. It might be helpful to put your hands on your desk as you take a deep, slow breath.
Where is your body holding tension? Is it in your hands, which have likely been hard at work all day? Is your mind frazzled from the day's effort?
Next, ask what your body wants. A moment to itself? Away from the demands of work?
Now, open your hand cream. Make sure to enjoy the unique scent of the Coconut Illipe Hand Balm first. The rich oils: coconut, candlenut, buriti.
Then, massage the balm into your hands. Press your thumb against your other hand's palm while breathing the luxurious scent.
Check In at Home
The best place for a check-in is often at home. Here we can indulge in some rituals that aren't possible while at work or on the go.
For this ritual, you'll need your favorite candle or diffuser. Look for one with a comforting, warming scent.
JUARA's Joy Candle uses candlenut fragrance oil to envelop your room in luxury. Tropical greens, delicate freesia, sparkling bergamot, blooming white jasmine... it's like a sunset, breeze, and cashmere blanket, all in one scent.
As always, start by sitting (or, if you want, lying down) and just listening. Perhaps it's the end of a long day. Or maybe it's the morning, before your day begins.
Either way, pay attention to what your body is saying. Is it tense, either from the day behind or in anticipation of the day ahead?
Ask what it wants. A moment to exhale, a few seconds of stillness and calm.
Now, light your candle. Watch the flame catch and take hold. Let the warm light and scent fill the room around you and set a calm tone for the hours ahead.
Conclusion
Wellness doesn't have to mean an hours-long exercise class or an all-expenses wellness retreat (though it very well could be). It often means taking a moment — just a 60-second moment — to yourself. These short rituals can help you reflect on and meet your body's needs.
Frequently Asked Questions
What Is a Self-Care Check-In?
A self-care check-in is a simple, short way to help you take a moment for yourself. It lets you listen to your body and mind, ask what they want, and take actions to support them.
How to Do a Self-Care Check-In?
One great technique is to support your check-in with a comforting, mood-boosting product, like a luxurious candle or soothing hand balm. By focusing on the scents, textures, and other sensations of the product, you can help yourself stay centered and grounded.
What Are the 5 C's of Self-Care?
The five C's of self-care describe a holistic framework for mental and physical wellness. They are: care, compassion, coping, community, and connection.
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