Do not forget yourself: 5 tips to take care of yourself

Self-care is not a treat or a sign of ego - it is a basic need. If you work, raise children or juggle several roles ignoring your own health hurts you and the people who depend on you. The paragraphs below give plain, doable ideas for refilling your mind, body and feelings.

Learn to say "no": A large share of daily strain comes from agreeing to too much. Many families and workplaces treat a refusal as rude - yet guarding your calm and your hours is necessary. Name your limits, put your welfare first and accept that you do not owe attendance at every event or task.

Physical care: A sound body supports everything else. Ten minutes of movement in your living room each day already helps. Pull up a free YouTube clip or fill a bottle with water and sip on a schedule. Pick fruit, nuts, yogurt or whole grains instead of fried meals. See a doctor at the first warning sign - small problems grow large when ignored.

Psychological care: Duties at work, at home and among friends heap up. Rather than lock feelings away, release them through quiet breathing, a notebook or a walk under trees. Washing your face or brushing your hair slowly also steadies the heart. Allow yourself a cup of good coffee or a song you love - tiny joys lift spirit and strength.

Social relationships: People need contact - yet you also need room to breathe. Call or text family and friends on a fixed day, but step back when their troubles drain you. State clear times for talk and for silence so bonds stay warm without exhausting you.

Mental care: A tired brain forgets names and tasks, even in your twenties. Read a book, listen to a podcast or play a card game that tests recall. Sign up for a free online class or start a small craft to keep neurons busy. Phones and laptops bring lessons to your couch - use them every day.