Self-care is not a luxury—it’s a vital necessity that requires a fundamental shift in perspective. In American society, deeply ingrained ideals of productivity and self-sacrifice have long glorified overworking, neglecting personal needs, and prioritizing others at our expense. Ironically, the same culture that discourages self-care is quick to judge when we appear "not put together." This contradiction underscores the urgency of unlearning harmful norms and embracing a new narrative: one that emphasizes filling our own cup so we can give from a place of abundance rather than depletion. The World Health Organization defines self-care as “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability, with or without the support of a healthcare provider.” (1) It involves intentionally addressing physical, mental, emotional, social, and spiritual needs to foster balance, vitality, and long-term well-being. Self-care is holistic and individualized, as it looks different for everyone based on unique circumstances. Above all, it is essential, not selfish.
My journey with self-care has been long, evolving, and transformative. Growing up in a self-sacrificial environment, I was taught that prioritizing my needs was selfish, even indulgent. Over time, I’ve learned to cut through this noise and reclaim self-care as an act of self-respect and empowerment. In this article, I’ll share personal experiences and practical tools that have helped me integrate meaningful self-care practices into my daily life, creating a lasting impact on my stress levels, vitality, and overall fulfillment. While self-care encompasses many facets, I’ll focus on the two categories I regularly incorporate into my routine: physical self-care and therapeutic services.
Physical Self-Care: A Foundation for Wellness
Taking care of your body means intentionally nurturing it to maintain and improve overall health. This includes regular exercise, balanced nutrition, quality sleep, proper hydration, good hygiene, and routine medical checkups—all essential for keeping your body strong, energized, and functioning at its best. Here’s how I integrate physical self-care into my daily life:
Nutrition
Cooking is one of my favorite grounding activities. Food truly is medicine, and neglecting nutrition can have serious consequences. To stay inspired, I use Pinterest for recipe ideas and dedicate Sundays to meal prepping. Supporting gut health is a priority, so I aim to incorporate 12–15 different fruits and vegetables weekly, washing them thoroughly with vinegar and warm water. Hydration is another cornerstone of my routine—I target 80–100 ounces of water daily, adding electrolytes as needed. Staying hydrated boosts energy levels, aids digestion, and keeps me feeling my best.
Exercise
Movement is vital for keeping my body active and resilient. I enjoy daily 20-minute walks or yoga sessions, which not only keep me fit but also bring a sense of calm. Strength training, inspired by Dr. Peter Attia’s book Longevity, is another key part of my fitness routine. Lifting heavy weights builds osteoblasts, strengthening bones over time and supporting long-term vitality. (2)
Sleep
Sleep is the cornerstone of well-being. Adults should aim for 7–9 hours of sleep each night, as consistently getting less than six or more than nine hours can negatively impact health, increasing risks for cardiovascular disease, Alzheimer’s, and other neurological issues. (3)
My sleep routine is simple yet effective: I wind down around 9 PM, aim to be asleep by 10 PM, and wake at 6 AM. Nighttime rituals include diffusing lavender essential oil, using fans for white noise, avoiding screens after 9 PM, and refraining from stimulants after noon. Journaling or reading before bed helps me relax.
If you’re looking to develop a bedtime routine, I highly recommend booking a session with Dr. Lewis, our Occupational Therapist. She helped me create a sleep schedule I truly enjoy and stick to!
Hygiene
Personal grooming plays a key role in feeling refreshed and confident. Each morning, I start my day with a revitalizing shower using products that promote well-being and stress relief. My routine includes applying lotion, brushing my teeth, oil pulling, and completing my skincare regimen. These small acts of self-care set a positive tone for the day, leaving me grounded and ready to tackle life’s challenges. By prioritizing these simple yet powerful practices, I nurture my body, mind, and spirit to feel my best every day.
Service-Based Self-Care: A Transformative Journey
Working at IVY has profoundly impacted my health and become a cornerstone of my self-care journey. Before joining IVY, my understanding of service-based self-care was limited to the occasional pedicure or massage. However, being part of a holistic healthcare center has allowed me to explore a wide range of modalities, revealing the transformative potential of integrated self-care practices. These services reset my body to its "baseline" and give my nervous system the chance to deeply relax. Here are some of my go-to services:
A great starting point for self-care is consulting with a Naturopathic Doctor (ND) or Nutritionist to undergo a comprehensive blood panel, including tests for vitamin and mineral deficiencies. Many people take supplements because they’re trendy, but over-supplementation can strain the liver and may not be necessary. Testing allows for a tailored approach, pinpointing what your body truly needs. For me, discovering that my Vitamin D levels were chronically low was life-changing. Low Vitamin D levels are linked to reduced serotonin and dopamine production, which can contribute to depression and other mental health issues. Adequate levels help balance neurotransmitters, offering protection against mood disorders and reducing inflammation. (4) After three months of supplementation, my mornings became easier, my mood stabilized, and my overall well-being improved significantly. This simple adjustment spared me from needing an SSRI, and I’m forever grateful for the clarity that lab work provided.
Acupuncture (Weekly)
Acupuncture is my most consistent self-care practice, typically scheduled weekly. It was also the first holistic modality I ever tried! This deeply restorative treatment stimulates specific points on the body to enhance energy flow, relieve tension, reduce stress, and promote natural healing. For me, acupuncture is the ultimate way to unwind after a long work week. It realigns my body’s energy flow, or chi, and brings greater harmony and balance. Whether I’m seeking stress relief, pain management, or improved overall wellness, acupuncture never fails to leave me feeling renewed.
Myofascial Release (Biweekly)
As a former competitive horseback rider and rancher, I carried years of built-up tension in my body. Occasional massages provided temporary relief, but incorporating regular myofascial release sessions has been a game-changer. This technique gently targets the fascia to release tension, improve mobility, and promote deep relaxation. After just one session, I felt an immediate difference—my stiff neck, which I once described as “concrete,” softened and became more mobile. Chronic headaches disappeared, and I developed a heightened awareness of when my body is holding tension. Myofascial release not only alleviates physical discomfort but also enhances mental clarity and emotional balance.
Bowen Therapy (Monthly)
When life feels overwhelming, Bowen therapy is my go-to for a nervous system reset. These gentle sessions use precise rolling movements over muscles and connective tissue to release tension and restore balance. During my first session, I didn’t notice much initially, but later that evening, I experienced an emotional release that felt deeply cathartic. Over time, I’ve come to see Bowen therapy as a safe space for my body to process emotions and vulnerabilities. I typically schedule sessions around stressful periods, such as before or after the holidays, to maintain balance.
Hydrotherapy and Reflexology (As Needed)
When my immune system feels run down, I turn to hydrotherapy and reflexology for rejuvenation. Hydrotherapy invigorates my body through temperature contrasts, boosting circulation and immune function. After a session, I feel like I’ve been “recharged” from the inside out. Reflexology, on the other hand, targets specific pressure points on the feet to promote relaxation and improve energy flow. It often leaves me feeling creatively inspired, and I’ll use the energy to paint or write. Reflexology breaks through energetic blocks, allowing for playfulness and spontaneity to resurface.
The Transformative Power of Self-Care
Self-care is more than just a trending buzzword—it’s a transformative commitment to yourself. By embracing intentional daily practices and holistic services, you can move beyond societal norms of overwork and self-neglect. Instead, you create a life grounded in vitality, resilience, and balance. Whether it’s maintaining physical wellness through proper nutrition, movement, and sleep, or engaging in therapeutic modalities like acupuncture, myofascial release, and naturopathic medicine, self-care builds the foundation for long-term health and fulfillment.
Remember, when you prioritize your well-being, you enhance your capacity to show up fully for others. Self-care isn’t selfish—it’s essential, transformative, and deeply human.
At IVY Integrative, you can work with one practitioner or build your own team of holistic practitioners! Reach your optimum health in-person or online. Check out our Get Started page to learn how to work with us!
Author: Mickey Hardy
References:
Attia, Peter, and Bill Gifford. Outlive: The Science and Art of Longevity. Harmony, 2023.
Sleep Foundation. (n.d.). Sleep deprivation. Retrieved December 10, 2024, from https://www.sleepfoundation.org/sleep-deprivation
Rohini, R., & Jain, S. (2018). Vitamin D deficiency in pregnancy and its correlation with maternal and infant outcomes: A case-control study. Genes & Nutrition, 13(27). https://doi.org/10.1186/s12263-018-0605-7
Disclaimer:
This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.