The Magic of Self-Care
Tyana Shiles • July 14, 2025
How Simple Practices Like Massage Can Help You Feel Your Best
Self-care looks different for everyone, but we can all agree that a little self-care is necessary in our busy lives. It’s not just about pampering yourself but about listening to your body and tending to your emotional and mental needs. Research shows that regular self-care can reduce stress, improve mental health, and enhance overall well-being. But where do you stand in your self-care journey?
Take a moment to reflect on these questions to assess how well you're taking care of yourself. Are you in need of a little TLC? Or perhaps you’re pushing yourself too hard?
Take the Self-Care Test:
How well are you taking care of yourself? Answer these questions honestly:
Do you wait until you're exhausted before stopping work?
Do you substitute junk food for nutritious meals?
Do you often put off exercise?
Do you have poor sleep habits (e.g., staying up too late)?
Are your relationships often filled with conflict?
Do you constantly feel like you’re not good enough?
Are you unclear about your future direction?
Do you spend most of your free time on your phone or watching TV?
Have you been told you're too stressed, yet you ignore it?
Do you feel stuck in negative self-talk?
For each “yes,” give yourself 5 points.
- 0-15 Points: You’re doing pretty well! Keep it up, but take a closer look at any “yes” answers.
- 15-30 Points: It’s time to reassess your priorities — self-care should be a regular part of your routine.
- 30+ Points: You’re seriously neglecting yourself, and it’s time to step back, recharge, and make self-care a priority before burnout hits.
Ideas for Practicing Self-Care
Physical Self-Care:
- Schedule a massage (Once I’m up and running, I’ll be here to help!)
- Go for a walk or hike
- Take a hot shower or soak in a bath — research from the National Institutes of Health (NIH) shows that soaking in warm water helps alleviate muscle tension and promotes relaxation.
- Try a relaxing heating pad session — effective for soothing sore muscles and reducing inflammation.
- Plant a garden or spend time outdoors — studies suggest that nature has a calming effect, reducing cortisol levels and improving mood.
- Play with your pet or kids — this has been shown to improve emotional well-being by increasing oxytocin (the “feel-good” hormone).
- Get good-quality sleep (yes, it’s a must!) — the CDC reports that sleep is crucial for immune function, mood regulation, and cognitive performance.
Mental Self-Care:
- Read a book that interests you
- Start a new DIY project
- Turn off your phone for an hour or two — disconnecting from technology helps reduce stress and promotes mindfulness.
- Take up a new hobby like drawing or photography — learning new skills has been shown to improve cognitive function and emotional resilience.
- Get good-quality sleep (again, it’s crucial!) — sleep is essential for memory consolidation and emotional regulation.
Emotional Self-Care:
- Meditate or practice mindfulness — research from the American Psychological Association (APA) has shown that mindfulness practices reduce stress and anxiety by calming the nervous system.
- Do some light yoga or stretching — yoga has been shown to reduce stress, improve flexibility, and promote mental clarity.
- Talk to a friend or family member — social support is a key factor in emotional well-being and helps buffer against stress.
- Write down what you're grateful for — studies suggest that gratitude practices improve mood, increase happiness, and reduce depression.
- Schedule a massage (I’ll be ready soon!) — massage therapy has been shown to reduce cortisol levels and enhance serotonin and dopamine production, promoting relaxation and stress relief.
- And of course, sleep well! — quality sleep helps balance hormones and repair your body, which is essential for both mental and physical well-being.
The Importance of Regular Self-Care and How Massage Can Help
In today’s fast-paced world, it’s easy to put self-care on the back burner. But prioritizing your well-being isn’t just about occasional relaxation — it’s essential for long-term health. Here’s why self-care should be a priority:
1. Stress Relief: Life can be demanding, and chronic stress is linked to numerous health issues, including heart disease, depression, and anxiety. The American Psychological Association (APA) has reported that chronic stress affects the body’s ability to function normally, leading to negative long-term outcomes. Regular self-care practices, especially massage therapy, help reduce stress hormones like cortisol while promoting the release of feel-good hormones like serotonin and dopamine. This improves mood and supports overall health.
2. Pain Management: Whether it’s from sitting at a desk all day or pushing yourself during exercise, muscle soreness can interfere with your daily life. Massage therapy provides natural pain relief by releasing muscle tension and improving blood flow. Studies from The Journal of Alternative and Complementary Medicine show that massage therapy is effective in alleviating chronic pain conditions, such as back pain and fibromyalgia. The NCCIH reports that massage therapy can reduce symptoms of muscle soreness and chronic pain.
3. Better Sleep: Struggling with sleep? Massage is proven to improve sleep quality by stimulating the nervous system, reducing tension, and promoting relaxation. The National Center for Complementary and Integrative Health (NCCIH) has found that massage can increase melatonin production and help people fall asleep faster and stay asleep longer.
4. Improved Circulation: Increased circulation through massage helps boost oxygen and nutrient delivery to your tissues, promoting overall healing and vitality. Studies suggest that better circulation aids in faster recovery from physical exertion and can reduce the risk of injury.
Why Regular Self-Care Matters
When self-care becomes part of your routine, the benefits are significant. Regularly making time for yourself can help lower stress, boost your immune system, increase productivity, and improve self-esteem. The biggest key to it all? Good-quality sleep! It’s essential to rejuvenate your body, reduce stress, and prepare for the day ahead. So make sleep a priority, take breaks when needed, and be kind to yourself.
I can’t wait to help you on your self-care journey! While I’m still waiting on my license, I’m busy preparing to offer personalized massage therapies to help you feel your best. Stay tuned for updates on when I can officially start accepting appointments!
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