4 Healthy Self-Care Tips: How to Treat Yourself the Right Way
Have you ever noticed that so many of the “treats” or “indulgences” people give themselves are not actually rewards at all? For me, a treat, reward, or a self-care practice needs to be something that actually gives back to my body—something that truly nourishes me and makes me feel better, not worse. Unfortunately, for many Americans, a treat involves something that’s health-depleting: a cookie, a piece of cake, a fast-food meal, or ultra-processed junk food that’s devoid of nutrients. It’s strange that we’d ever label things that are so damaging to our bodies as “treats.”
I understand this trap—years ago I would eat unhealthy foods, too, like cake on birthdays and buttered popcorn at the movies. After all, these foods are designed to be addictive, and they contribute to poorer health, both physically and mentally, making it difficult to free yourself from the cycle. But I’ve found that breaking those chains allowed me to find a new addiction: to feeling healthy, strong, and supported by the things I reward myself with. Here, I’ll outline some of my favorite ways to treat myself. You can try them too, without stressing your body, brain health, or bank account.
5 Self-Care Tips: How to Treat Yourself the Right Way
When you want to treat yourself—without succumbing to the many unhealthy treats available out there—you have so many great options. Here are 4 of my favorites:
1. Prioritize Self-Care Time
I’m a go-getter who loves to be productive, and I also adore spending time with my loved ones, so I’ll admit that having dedicated “me time” used to make me a little bit anxious. But today, I couldn’t imagine life without it. We women are so used to doing it all that we can put our own well-being on the back burner. However, I’ve learned that it’s crucial to carve out time in the day simply to give back to ourselves.
The good news is, there are so many ways you can achieve this. Maybe you have a hobby that really lights you up, like painting or gardening. Or maybe you find joy in gently moving your body, like with stretching, yoga, or tai chi. Perhaps a journaling session or a hot bath soothes your soul. If you’re like me, you’ll find that you can enjoy many different self-care practices, and you’ll want to mix and match them depending on your mood and what you need in the moment.
The bottom line is that you must take some time for yourself, so make it a non-negotiable. Schedule it in your calendar if you need to. Whether you want to unwind, process your emotions, reflect on your life’s purpose and goals, or de-stress, there’s an activity that will help you. Just one word of warning: Make sure to spend this time doing something that truly fills your cup. Some activities may seem relaxing, like scrolling on social media, but they’re actually overstimulating and can lead to you feeling worse, not better. Go screen-free during your self-care time for the best results.
2. Take a Spa Day
Whether you’re alone or with a loved one, having a spa day is such a fun way to indulge in self-care. Plus, you’ll feel better—and maybe even look better—when you’re done. If you want to splurge on a spa visit, you could try a facial, massage, or body treatment. Some destination spas, like those located in resorts, will offer extra perks with your service, like access to their gym, sauna (see #3 below), or swimming pool, so that you can extend your relaxation time. Others offer discounts on package deals, if you’d like to bring a friend or arrange multiple services for yourself.
If you’re on a budget, no problem—you can easily create your own spa day at home. Set the stage with some relaxing music and a 5-minute deep-breathing or meditation session. Hydrate yourself with cucumber and lemon infused water, or sip on a mug of chamomile or lavender tea, which are both known for their relaxation properties. Run a warm bath to soak in, adding extras like essential oils, bath salts, flower petals, or bubble bath. For extra pampering, you can apply a face mask, treat yourself to a do-it-yourself manicure and pedicure, perform a self-massage—or all the above.
3. De-stress with a Sauna Session
Saunas have been used therapeutically for thousands of years, and they remain popular today as places to relax and rejuvenate. If you’re spending some time at a spa, you can likely enjoy access to their facilities, like a sauna, stream room, or whirlpool tubs. Or you may be able to use a sauna at your local gym. Today, companies even sell portable options for home use at fairly affordable prices. However you get your sauna fix, I highly recommend giving it a try.
One scientific review¹ of 40 clinical studies analyzed the benefits of saunas and found that both Finnish-style and infrared saunas² may offer numerous positive effects, such as:
- Reduced overall mortality
- Reduced incidence of cardiovascular events and dementia
- Help with rheumatic diseases such as fibromyalgia, rheumatoid arthritis, and ankylosing spondylitis, as well as chronic fatigue and pain syndromes, chronic obstructive pulmonary disease, and allergic rhinitis
- Improvements in exercise performance for athletes, skin moisture barrier properties, and quality of life
While all these benefits are wonderful, I also love to use the sauna as a place to simply sit alone in quiet. We all need time away from the busy demands of everyday life, from screens and technology, and sometimes even from other people! The sauna is a great place to recharge in solitude and silence.
4. Indulge in Healthy Treats
We know that ultra-processed foods contribute to lethargy and fatigue, obesity, mental health issues, inflammation, diabetes, deteriorated brain function, and many more negative health effects. The best thing you can do to truly celebrate and reward yourself is to take these off your shopping list—forever. As I mentioned above, when I think “treat,” I think of something that’s going to nourish my well-being, not detract from it.
Fortunately, when you remove the refined sugars from your diet, you’ll find that even a simple piece of fruit works to satisfy your sweet tooth. You can also enjoy a treat that offers health benefits by indulging in a piece of extra-dark chocolate—just stick to a ½-ounce serving and choose a variety that’s organic and sugar-free.
I understand that sometimes you’ll want to reward yourself with something more decadent. And, with the right ingredients on hand, that’s totally doable. I’ve spent years crafting many delicious recipes for treats that taste amazing—without all the sugar and additives that ultra-processed “treats” contain.
If you crave something sweet and creamy, try a dessert smoothie, Avocado Cacao Pudding, or Amazing Avocado Gelato (which is also a big hit with kids). For delicious desserts, I love making “Sugar-LESS” Cookies, Fabulous Fruit Fondue, Nutty Butter Cups, Chocolate Coconut “Ice Cream,” and Strawberry Cupcakes. Top them off with Coconut Milk Whipped Cream or Frosting, if desired. All of the above, and many more, indulgent and nutritious treats can be found in my dessert recipes, with more options in The Omni Diet and The Brain Warrior’s Way Cookbook.
Treat Yourself—You’re Worth It
Life simply isn’t as sweet when you don’t take those crucial moments in a day or week to refresh, recharge, and reward yourself. Carving out some time for your own renewal might feel like a luxury you can’t afford, but when you push yourself toward burnout, it’s impossible to function at your best—for yourself and for everyone who depends on you. That’s just one reason why it’s a must to treat yourself to healthy rewards on a regular basis. They’re the gifts that keep on giving, and you deserve them!
References:
- Hussain, J., & Cohen, M. (2018). Clinical effects of regular dry sauna bathing: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2018, Article ID 1857413.
- Laukkanen, J. A., & Laukkanen, T. (2018). The effects of sauna bathing on cardiovascular and other health outcomes: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111-1121. doi:10.1016/j.mayocp.2018.04.008
