Self Care: More Than Luxury

Each new year brings with it an opportunity for a fresh beginning. Some may choose to make resolutions, others find that quiet reflection helps spur lasting commitment. 

It seems like self care is always at the top of my New Year reflection’s ‘greatest hits’ list. Self care takes sustained effort, especially if our responsibilities include being a caregiver to others. And after 365 days have passed, I definitely need to reaffirm this goal for myself!

“Self Care” is a term many of us have grown accustomed to hearing. So accustomed, in fact, that we can become a bit dismissive of it, right? (Oh, not THAT again! My schedule is already so full!) We know we’re supposed to eat our vegetables, get proper sleep, lower our stress, exercise regularly, etc…and then life happens. Some days, we are able to meet our health goals better than others. We do the best we can, which is all we can ask of ourselves. 

This is not about mere luxury. I mean, it CAN be (Who doesn’t like a gentle massage or warm soak in the tub?!) but at its core, self care is our awareness of and response to our deepest needs: physical, emotional, psychological, and spiritual. It is about being the sentinel of our individual personhood in all of its complexity so that our awareness then leads to action on our own behalf. 

In other words, we best take care of ourselves when we are in tune with our needs and then take specific actions to address them. 

So, what DO we need? Are there areas in our lives in need of attention? 

• Is day-to-day stress leaving us feeling bogged down? What would restoration feel like? Do we need rest (sleep, quiet time), or would a physical outlet (power walks, cardio fitness) be a better fit?
• Feeling blue, or just meh? Addressing our psychological health is just as important as caring for our physical health. For milder ailments, connection with friends and family can lift our spirits–scheduling a meet up for tea, book club, or a winter walk. Talking with a trusted counselor can provide us with the re-centering we need when we’re experiencing more depressed moods. 
• When busy schedules leave us feeling isolated or burnt out, careful attention to our emotional needs is in order. A game night or any other group activity can be a fun outlet. For others, putting time aside for a hobby is a great investment in ourselves.
• Cultivation of our spiritual health will look different for each of us. Perhaps adding a few moments of meditation to begin or end our days. Singing in a choir. A mindful walk in nature, or daily prayer practice. Volunteering with a local cause or charity of choice. Journaling. 

EXAMPLES OF SELF CARE

Physical: 

• Rest (scheduled nap, sleep in, quiet time)
• Exercise (walking, cardio, swimming, yoga…)
• Nutrition (healthy snacks/meals)
• Massage
• Warm bath
• Having a facial

Social/Emotional: 

• Meeting up with friends
• Book club
• Game night
• Singing with a group
• Asking for help
• Taking a class w/ a friend
• Setting boundaries

Psychological:

• Music therapy
• Counseling session
• Journaling
• Creating art or Art therapy
• Starting or nurturing a hobby
• Practicing positive self talk

Spiritual:

• Meditation
• Prayer
• Attending a religious service
• Volunteering for a cherished cause
• Nature bathing
• Practicing compassion (for self & others)

Dr. Quinn’s Self Care Routine

Dr Quinn walks her dogs daily, no matter the weather, to see the beauty that is all around. She also uses the NERVA APP to lead her meditation practice daily. This helps with gut restoration by working to reeducate the mind gut connection–helping her stay calm, in control, focused and healthy.

Dr. Magerman’s Self Care Routine

My self-care is simple and consistent. I walk every day, no matter the weather. I lift weights at least three times a week because it helps me feel strong and grounded. And I pay close attention to minerals, knowing how foundational they are for energy, stress, and overall health.

What if we suspect there is something more affecting our health–perhaps a past conflict or trauma? 

Deeper work may be needed to resolve these issues and ensure that our bodies aren’t holding on to unhealthy patterns. In her book The Biology Of Trauma: How the Body Holds Fear, Pain, and Overwhelm, and How to Heal It, Dr. Aimie Apigian explains how trauma affects our bodies on a cellular level, which can lead to disease. We may be successful and functioning individuals who find ourselves suddenly hitting a psychological wall or dealing with new physical symptoms. Perhaps we are noticing excess energy depletion when we have historically gone about our usual routines without issue. Dr. Aimie offers insight into our neuroception, how our bodies metabolize trauma, and hope for healing our nervous systems.

Right here at Quinn Family Health, our own Dr. Rachel Magerman offers Autonomic Response Testing (ART)–an energy based biofeedback technique that can help uncover chronic illness in the body–infections, toxicity, and organ dysfunction. The autonomic nervous system governs all automatic functions in the body like digestion, heart rate, immune response, and detoxification. Through the ART method developed by Dr. Dietrich Klinghardt, MD and Dr. Louisa Williams, DC, ND, dysfunction is identified, and Dr. Rachel uses this assessment alongside traditional methods to offer the most effective therapies to restore health. ART is a service available by appointment to all QFH patients.

In this new year, may we pause to consider our self care needs–physical, emotional, psychological, and spiritual–and may we take specific actions to address them. In areas where help is in order, we can follow through by setting up restorative practices–from clean eating, to gathering in community, to identifying and treating past trauma or autonomic dysfunction. 

May your 2026 be hopeful and health-filled! We are grateful to be a part of your journey.

Kathryn

QFH Front Desk Staff