The Seven Pillars of Self-Care

Self-care is a holistic practice that involves nurturing all aspects of your well-being.

As you ring in the New Year, make self-care a priority for 2025. In this article, we explore the seven pillars of self-care and how you can integrate them into your daily routine to improve overall health and happiness. By addressing the seven pillars of self-care — physical, mental, emotional, spiritual, recreational, social, and environmental needs — you can create a well-rounded, sustainable routine that enhances your quality of life. So, let’s dive into why self-care is so vital and how to make it one of your core goals for the year ahead.

What are the Seven Pillars of Self-Care?

The seven pillars of self-care are interconnected; a deficiency in one area can impact others, creating a ripple effect that may impact your overall well-being. Conversely, nurturing all of them can provide stability and resilience in facing life’s challenges.

1. Physical Self-Care. Physical self-care is the foundation of your well-being. It encompasses the activities and habits you maintain to support your body’s health, strength, and vitality. Key practices include:
   • Regular exercise: Aim for at least 150 minutes of moderate intensity exercise each week to improve physical health and reduce stress and anxiety.
   • Proper nutrition: Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.
   • Restful sleep: Aim for 7-9 hours of sleep each night. Restorative sleep is essential for recovery, mood regulation, and cognitive function.
   • Regular medical check-ups: Ensure you’re keeping up with routine physical exams, screenings, and vaccinations.

2. Mental Self-Care. Mental self-care involves engaging in activities that challenge and stimulate your mind, fostering a sense of accomplishment, and protecting yourself from mental fatigue or burnout. Key practices include:
   • Mental stimulation: Engage in activities like reading, playing a musical instrument, or learning a new skill to keep your brain sharp.
   • Mindfulness & meditation: Practices like mindfulness and meditation can help reduce stress, increase awareness, and improve focus.
   • Setting boundaries: Prioritize your mental health by saying “no” when necessary and avoiding overcommitment.
   • Cognitive restructuring: Challenge negative thoughts and replace them with more balanced, rational, positive thinking.

3. Emotional Self-Care. Emotional self-care means acknowledging your emotions, processing them healthily, and practicing self-compassion in moments of difficulty. Key practices include:
   • Journaling: Writing down your thoughts and feelings can help process and release emotions, bringing clarity and peace of mind.
   • Therapy or counseling: Speaking to a professional when you feel overwhelmed or need guidance can offer a sense of relief and provide new perspectives on emotional challenges.
   • Practicing gratitude: Reflecting on the positive aspects of your life through gratitude practices helps shift focus away from negative emotions and promotes emotional resilience.
   • Accepting and expressing emotions: Don’t bottle up feelings. Acknowledge them and express them through conversation, art, or other creative outlets.

4. Spiritual Self-Care. Spiritual self-care is about connecting with something greater than yourself — whether that’s through a spiritual practice or a sense of purpose — to cultivate meaning in life. Key practices include:
   • Meditation and mindfulness: These practices allow you to reflect on your values and beliefs.
   • Exploring your values and purpose: Take time to reflect on what truly matters to you, what you stand for, and how you want to live.
   • Engaging in spiritual practices: This may include prayer, rituals, or connection to nature.
   • Volunteering: Giving back to others can foster a sense of purpose and fulfillment.

5. Recreational Self-Care. Recreational self-care involves engaging in activities that allow you to relax, have fun, and recharge, fostering creativity and combating stress that builds up over time. Key practices include:
   • Hobbies: Whether it’s painting, gardening, cooking, or playing an instrument, dedicating time to hobbies that bring you joy can be deeply therapeutic.
   • Travel and exploration: Even short trips or day outings to new places can help refresh your mind and broaden your horizons.
   • Creative expression: Engaging in creative activities like writing, drawing or crafting not only provides a sense of achievement but also serves as an emotional outlet.

6. Social Self-Care. Social self-care involves nurturing healthy relationships with family, friends, and the wider community, buffering stress, promoting happiness, and increasing feelings of belonging. Key practices include:
   • Spending quality time with loved ones: Make time for your family and friends, whether it’s through social gatherings, shared activities, or even virtual meet-ups.
   • Building a support network: Surround yourself with people who uplift and encourage you.
   • Setting healthy relationship boundaries: Recognize toxic relationships and take steps to protect your emotional health by setting limits on interactions that drain you. 

7. Environmental Self-Care. Environmental self-care involves creating a space that promotes physical, mental, and emotional well-being. This includes your home environment as well as workspaces and outdoor areas. Key practices include:
   • Decluttering your space: Keep your home, office, and personal spaces tidy and organized. A clean environment can reduce feelings of overwhelm and increase productivity.
   • Nature and outdoor time: Spending time in nature or bringing elements of nature into your living space — such as plants or natural light — can help improve mood and reduce stress.
   • Ergonomics: Ensure your workspace or home environment is comfortable, with proper seating, lighting, and organization.

Here’s how to integrate the seven pillars into your 2025 self-care routine:

Set Clear, Achievable Goals - Setting specific, measurable, and realistic goals for each pillar can help you stay focused. For example:

• Physical: “I will walk for 30 minutes every day.”
• Mental: “I will read one book each month.”
• Emotional: “I will journal three times a week to process my emotions.”
• Social: “I will schedule one social outing each month.”

Create a Routine - Develop a routine that incorporates elements from each of the seven pillars. You don’t need to do everything every day but aim to touch on each pillar regularly. For example, your weekly self-care routine might look like this:

• Monday: 30-minute walk (Physical) + write in your journal (Emotional)
• Wednesday: Attend a yoga class (Physical) + meditate for 10 minutes (mental)
• Saturday: Call a friend (Social) + spend time in nature (Environmental)

Check In with Yourself Regularly - Self-care is an ongoing practice. Set aside time each week or month to check in with yourself. Are there any areas of your life where you feel out of balance? Adjust your routines as needed.

Embrace Flexibility - Life is unpredictable, and there will be times when you can’t stick to your routine as planned. That’s okay. Self-care is about progress, not perfection.

Self-Care Makes Life BETTER!

As you set your intentions for 2025, make self-care a non-negotiable goal. When you prioritize self-care, you are better equipped to handle life. At OHI, there are many classes that support your self-care resolution. Our Lymphatic Exercise class as well as all the Juicing, Food Combining, Sprouting, Fermented Foods I & II, and Dehydrated Foods I & II classes addresses physical self-care. The Emotional Detoxification and Self-Esteem classes supports your emotional self-care. The Communications class will help your mental self-care. The Tools for Change class focuses on environmental self-care. The Alpha I & II and Conscious Breathing I & II classes help in your spiritual self-care journey. And the Mind/Body Connection and Focus I & II classes support your overall self-care goals.

Come to OHI for an immersive self-care experience and embrace a new you in 2025! Our wellness retreats give you the time and education you need to implement meaningful change in your life. Call us today (800) 588-0809.