{"id":3353,"date":"2020-02-12T18:11:04","date_gmt":"2020-02-12T18:11:04","guid":{"rendered":"https:\/\/www.editage.com\/insights\/7-early-signs-that-indicate-you-need-to-focus-on-self-care\/"},"modified":"2025-01-15T06:30:19","modified_gmt":"2025-01-15T06:30:19","slug":"7-early-signs-that-indicate-you-need-to-focus-on-self-care","status":"publish","type":"post","link":"https:\/\/www.editage.com\/insights\/7-early-signs-that-indicate-you-need-to-focus-on-self-care","title":{"rendered":"7 Early signs that indicate you need to focus on self-care"},"content":{"rendered":"

Stress is something most of us have accepted to be an indivisible part of our life. Between managing deadlines, planning career progression, dealing with supervisors, and keeping your family happy, do you feel that you\u2019re spreading yourself thin? <\/span><\/span><\/span><\/p>\n

It is a well-documented fact<\/a> that a majority of academics struggle with mental health problems. How do you know if you are at the risk of facing mental health issues?\u00a0It is common to feel stressed in certain situations. However, we may get so accustomed to the presence of stress, anxiety, and self-doubt that some subtle, yet telling, changes in our thought patterns and daily routines may go unnoticed. <\/span><\/span><\/span><\/p>\n

Admittedly, it is not easy to know whether you\u2019re facing a mental health issue without professional help. However, some common early signs or indicators\u00a0can help you reflect on and work toward your mental well-being. Let\u2019s have a look at them. <\/span><\/span><\/span><\/p>\n

1. Changes in sleep pattern<\/b><\/span><\/span><\/span><\/p>\n

\u201cA good night\u2019s sleep\u2026what\u2019s that?\u201d<\/b><\/span><\/span><\/span><\/p>\n

Most of you would have worked overnight to finish writing a paper or analyze a data set. If, however, you\u2019re persistently experiencing problems such as having difficulty falling asleep, not feeling rested in the morning, or feeling sleepy through the day, it is a sign of an\u00a0underlying problem. Stress can at times manifest itself in not-so-obvious ways, so if your mind is unable to feel calm it is likely for your sleep pattern to get disturbed. It is a good idea to pin down the factors that are causing the feelings of restlessness. You can also try listening to some relaxing music or meditate before hitting the bed to enhance the quality of your sleep. <\/span><\/span><\/span><\/p>\n

2. Appetite changes<\/b><\/span><\/span><\/span><\/p>\n

\u201cI am feeling terrible. I need a bag of chips.\u201d<\/b><\/span><\/span><\/span><\/p>\n

When you feel stressed or anxious, do you find yourself reaching for sugary or fried food? Or, do you lose your appetite altogether? Stress can disrupt our hunger cues and this can lead you to seek comfort in food, which\u00a0is also popularly called \u201cstress eating.\u201d However, some people under stress\u00a0develop an aversion to food. Any sudden or extreme eating patterns should prompt you to take a closer look at the causes behind this behavior. \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/span><\/span><\/p>\n

3. Emotional outbursts<\/b><\/span><\/span><\/span><\/p>\n

\u201cHow dare they get my coffee order wrong?\u201d<\/b><\/span><\/span><\/span><\/p>\n

If, over time, you\u2019ve observed that you\u2019re unable to control your anger, have emotional outbursts, or are experiencing distress over things that otherwise didn\u2019t bother you as much, it\u2019s time for you to pause and analyze your reactions closely. Mood swings and emotional outbursts typically indicate anxiety, stress, or fatigue. This can have an impact on your daily life and work as well. So if this behavior pattern persists, it is advisable to speak with your primary healthcare provider. <\/span><\/span><\/span><\/p>\n

4. Feeling disinterested<\/b><\/span><\/span><\/span><\/p>\n

\u201cI want to park myself on the couch all day!\u201d<\/b><\/span><\/span><\/span><\/p>\n

Do you feel as though you need to drag yourself out of bed to work or lab every day? If you\u2019ve been feeling demotivated while engaging in activities that brought you joy or a sense of purpose, you\u2019re likely in need of self-analysis and self-care. Take time out to identify what is triggering this sense of disinterest. If you have supportive colleagues or friends, seek their help in finding out whether they have seen a change in you and how they may be able to support you to feel better. \u00a0\u00a0<\/span><\/span><\/span>
\u00a0<\/p>\n

\"Default<\/a><\/p>\n

5. Difficulty in making decisions<\/b><\/span><\/span><\/span><\/p>\n

\u201cDo I want water or soda? I just can\u2019t decide!\u201d <\/b><\/span><\/span><\/span><\/p>\n

Most of us have found ourselves thinking for an extra few minutes when accepting a party invitation or scheduling a meeting. However, when we\u2019re under constant stress, making any decision can seem a like a huge test. If you\u2019re finding it tough to think rationally or evaluate various aspects of a situation adequately before making a decision, you probably should take a moment to think about your mental wellbeing. <\/span><\/span><\/span><\/p>\n

6. Feelings of worthlessness<\/b><\/span><\/span><\/span><\/p>\n

\u201cI\u2019m good for nothing.\u201d<\/b><\/span><\/span><\/span><\/p>\n

We all know that academia is highly competitive, which can prompt you to become\u00a0self-critical. Now, being a little critical of yourself helps you have bigger aspirations. However, if you are finding yourself engaging in\u00a0negative self-talk all the time, please take it as a strong indicator that you are in need of self-care. Feelings of inadequacy or worthlessness can lead one to feel like a failure and trigger a state of depression. Try to burst the bubble of negative self-talk by accepting your limitations and celebrating your wins, whether small or big. \u00a0<\/span><\/span><\/span><\/p>\n

7. Feeling unwell<\/b><\/span><\/span><\/span><\/p>\n

\u201cWhy do I have a headache?\u201d <\/b><\/span><\/span><\/span><\/p>\n

It\u2019s not uncommon to experience backaches or headaches. However, if these aches don\u2019t seem to have a plausible explanation, they\u00a0may be stemming from extreme levels of stress. Our body reacts to stress in various ways. So if you\u2019re experiencing aches or are displaying other symptoms such as palpitations or dizziness at times of distress, treat it as a sign that you need to focus on your mental health. \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/b><\/span><\/span><\/span><\/p>\n

How do I take the first step toward self-care? <\/b><\/span><\/span><\/span><\/p>\n

Know that it\u00a0is absolutely normal to experience negative feelings and thoughts. Several academics have shared their stories<\/a> of facing\u00a0mental health related problems and emerging\u00a0stronger and better. If you\u2019ve noticed any fluctuations or deviations in your behavior and thoughts, you now know that you need to take care of yourself. <\/span><\/span><\/span><\/p>\n

Self-care essentially means listening to and focusing on the need of your mind and body at a particular time. Whether it is a break from work or some \u2018me\u2019 time, indulge in activities that make you feel content and reduce your stress. <\/span><\/span><\/span><\/p>\n

You can seek help from a close friend or a family member to manage the things\u00a0that make you feel stressed. Based on how you feel you could also consult a mental health professional who could help you break away from negative thought patterns and cope up with stress.<\/span><\/span><\/span><\/p>\n

No one but you can make yourself feel happy and content. So take that first step toward self-care today, right now. All the best!<\/span><\/span><\/span><\/p>\n

You may also like to read this post: Commit to love yourself this Valentine’s Day<\/a><\/span><\/span><\/span><\/p>\n

Do you often feel stressed? Wouldn’t it be nice to share your highs and lows with a group of researchers who understand you? Join\u00a0Researcher Voice, a\u00a0support group for researchers<\/span><\/span><\/strong><\/a>\u00a0on Facebook that focuses on their physical, mental, and emotional wellness.\u00a0Click here to join<\/span><\/span><\/strong><\/a>\u00a0and\u00a0read this article<\/span><\/span><\/strong><\/a>\u00a0to take a sneak peak into what’s going on in the\u00a0group.<\/i><\/span><\/span><\/span>\u00a0<\/i><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Stress is something most of us have accepted to be an indivisible part of our life. Between managing deadlines, planning career progression, dealing with supervisors, and keeping your family happy, do you feel that you\u2019re spreading yourself thin? It is a well-documented fact that a majority of academics struggle with mental health problems. How do […]<\/p>\n","protected":false},"author":4,"featured_media":33313,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[2382,2436],"tags":[2703,470,2666,2704],"new_categories":[],"new_tags":[],"series":[2856],"class_list":["post-3353","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-around-the-web","category-researcher-wellness","tag-mental-health","tag-phd","tag-phd-life","tag-self-care","series-self-care-for-researchers"],"acf":[],"yoast_head":"\n7 Early signs that indicate you need to focus on self-care | Editage Insights<\/title>\n<meta name=\"description\" content=\"7 Early signs that researchers and academics should look at which indicate the need to focus on self-care and mental health\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" 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