Not Just Baths or Face Masks: The 5 Dimensions of Self Care & How to Tend to Each of Them
This content is brought to you in partnership with OrthoCarolina, one of the nation's leading orthopedic practices with offices across the Southeast.
When you hear "self-care," you may think of facials and bubble baths — but that's not all that self-care is!
Self-care can be broken down into five different dimensions: physical, intellectual, social, spiritual, and emotional.
The goal is to tend to all five of these dimensions on a regular basis. That is what truly caring for yourself looks like!
So, let's go ahead and break down what each of these dimensions is and how to tend to them.
Physical Self-Care
"Physical self-care is arguably the most important of the five dimensions," said Aryn Lamberson, PT and DPT at OrthoCarolina. "Physical activity and exercise have been proven to lower the risk of serious health conditions such as diabetes, osteoporosis, heart disease, and cancer. Therefore, it can help us all not only live longer, but live better!"
Lamberson added that taking care of your physical body is immediately rewarding and indirectly affects all other dimensions of self-care.
"The surgeon general recommends 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This could be broken up however is best suited for you, your needs, and your schedule," Lamberson went on. "For example, a 30-minute brisk walk 5 times a week would cover it. Or, two 1-hour exercise classes and a 30-minute class, walk, or dance session would fill the time too!"
But the physical dimension of self-care isn't strictly about movement — it also includes skincare, body care, nutrition, physical touch, and sexual needs.
So, when you're aiming to tend to your physical dimension of self-care, consider activities like:
Going for a walk
Taking a fitness class
Stretching
Preparing healthy meals for the week
Eating nutritious snacks
Hydrating
Getting extra sleep
Kissing your partner
Drinking a cup of tea
Getting a massage
Washing your face
Doing your nails
Taking a long shower
Hugging a friend
Mental Self-Care
Mental self-care can be a little trickier, because finding the right balance between exercising your mind and giving your mind a break is different for everybody.
So whether you're craving a chance to express your creativity, you want to turn your brain off for a bit altogether, or you are hoping to flex your mindfulness muscles, here are a few options for tending to your mental self-care:
Reading a book
Listening to a podcast
Watching a film, TV show, or documentary
Coloring, drawing, or painting
Learning a new language or skill
Doing a puzzle
Playing a board game
Spiritual Self-Care
This doesn't have to be related to religion, don't worry! Spiritual self-care just means connecting with your own values and beliefs, whatever those may be.
For some people, that means getting outdoors to be in nature, which makes them feel larger than themselves. For others, it might mean connecting with "the universe" or a deity you believe in, working to understand how you relate with the world around you and what your purpose is.
If that sounds a little woo woo to you, we get it. But there are actually some super simple ways that you can practice spiritual self-care, like:
Meditating or praying
Practicing yoga
Attending a spiritual workshop or religious service
Going for a hike
Getting out on the water (kayaking, paddleboarding, etc.)
Volunteering with a local organization
Donating to a cause you care about
Social Self-Care
Though it might be called "self" care, connecting with others is actually also an important dimension of caring for yourself! Creating and sharing bonds with others is a basic human need — definitely consider picking up a Brene Brown book to learn all about how humans are wired for connection and belonging.
So, it makes sense that intentionally making time to connect with friends, family, and loved ones is a crucial component of social self-care. This includes:
Calling someone you love to catch up
Starting or joining a book club
Writing a letter or card to someone to tell them you appreciate them
Going to a workout or other class with a friend
Planning a family dinner or other get-together
Organize a game night or movie night
Emotional Self-Care
Your mental and emotional self-care might sound like they overlap, but try to think about them like halves of a whole. The mental self-care dimension is about your brain power and intelligence, where emotional self-care is more focused on your actual feelings.
It's about finding ways to show yourself compassion and kindness, which is key for having a healthy relationship with yourself as well as healthy relationships with other people in your life.
To practice emotional self-care, try things like:
Seeing a therapist
Saying positive affirmations to yourself
Setting boundaries / saying no when you need
Writing in a gratitude journal
Lighting a candle / diffusing essential oils
Cleaning your space
Making your space feel homey / cozy
Caring for pets or plants
Get dressed and do your hair / makeup in a way that makes you feel confident
Learn more about making healthy choices from the experts at OrthoCarolina
Whether you've recently experienced an injury, need help with recovery after tough workouts, or are simply experiencing chronic pain and need help managing it, OrthoCarolina can help. Make an appointment at a location near you to start getting the treatment you need.