In a world full of constant stressors, self-care has become not just a fun option, but a necessity to maintain inner balance and mental health. Psychologist Olga Romanev shared with “Moscow Evening” modern and effective methods that will help fill life with energy and harmony.
According to her, the first important thing to understand is that self-care is not a manifestation of selfishness, but rather a basic need of every person. Without regular replenishment of resources, we risk exhaustion, loss of motivation and even health. Self-care is an investment in your quality of life.
Types of self-care
Self-care has many aspects. To be effective, it is important to consider the different levels:
Physical care – the body as a temple
Our body is our home. Regular movement, good sleep, balanced nutrition and rest are the basic elements of physical care. But the modern approach suggests adding awareness here: for example, body awareness practices (body scanning, yoga nidra) help you better feel your needs and respond to body signals in a timely manner.
Emotional care – listening and accepting your feelings
We often ignore our feelings or try to suppress them. Emotional care is the ability to acknowledge your feelings without judgment. Practicing keeping an emotional diary or taking regular “emotional breaks” throughout the day helps you learn to understand and manage your inner state.
Psychological care – training the mind and filtering information
In the age of information noise and constant flow of news, our minds are often overloaded. Mindfulness is the ability to choose where you focus your attention and create space for deep thought. Practicing a digital detox, mindfulness meditation, and mindful reading can help reduce stress and increase productivity. Try to devote at least 15 minutes a day to “mental hygiene”: turn off notifications, take a break from social networks and devote time to something that develops you intellectually and inspires you.
Social care – quality of communication is more important than quantity
We often forget that humans are social creatures, and that the support of our loved ones plays a huge role in our well-being. Social care is not just about communication, it is about learning how to build healthy and supportive relationships. This means being able to say no to toxic people, as well as making time for those who fill you with resources. Practicing mindful listening and expressing gratitude in relationships strengthens emotional connections and creates a sense of security.
Spiritual care – the search for meaning and inner harmony
Spiritual care is not necessarily related to religion or any external rituals. It is, above all, the ability to find meaning in what you do and feel connected to something bigger than yourself. It can be nature, art, philosophy or just moments of silence and contemplation. Practicing meditation, gratitude, and maintaining personal rituals help strengthen your inner core and gain resilience in the face of life’s challenges.
Reboot: How to integrate self-care into your daily life
Self-care is not a one-time procedure, but a systematic approach. To make it a part of your life, start small. For example, set a “timeout” during the day when you turn off gadgets and just breathe. Create a morning ritual that puts you in a positive mood – it could be a short meditation session, stretching, or a leisurely cup of tea. It is important to learn to say “no” to what drains you, and “yes” to what fills you.
A digital detox involves temporarily disconnecting from all electronic devices, including smartphones, tablets, and computers. This helps the person escape from the constant flow of information and restore the nervous system. “Moscow Evening” learned from clinical psychologist Ilya Akhmedov about how long and how often you need to turn off your phone to get proper rest.