{"id":3355,"date":"2020-02-16T05:16:33","date_gmt":"2020-02-16T05:16:33","guid":{"rendered":"https:\/\/www.editage.com\/insights\/which-of-these-six-types-of-self-care-do-you-practice\/"},"modified":"2025-01-15T06:30:18","modified_gmt":"2025-01-15T06:30:18","slug":"which-of-these-six-types-of-self-care-do-you-practice","status":"publish","type":"post","link":"https:\/\/www.editage.com\/insights\/which-of-these-six-types-of-self-care-do-you-practice","title":{"rendered":"Which of these six types of self-care do you practice?"},"content":{"rendered":"<blockquote>\n<p style=\"margin-bottom:.0001pt; margin:0in 0in 8pt\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare.\u00a0<\/span><\/span><\/span><\/span><\/p>\n<p style=\"margin-bottom:.0001pt; margin:0in 0in 8pt\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span class=\"MsoHyperlink\" style=\"color:#0563c1\"><span style=\"text-decoration:underline\"><a href=\"https:\/\/www.oprahmag.com\/life\/relationships-love\/g25776736\/audre-lorde-quotes\/?slide=1\" style=\"color:#0563c1; text-decoration:underline\">Audre Lorde, in A Burst of Light and Other Essays<\/a><\/span><\/span><\/span><\/span><\/span><\/span>\u00a0<\/p>\n<\/blockquote>\n<p style=\"margin-bottom:.0001pt; margin:0in 0in 8pt\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">We believe that it is really important for researchers to practice self-care every day in some way or the other. Thus far, we have spoken about what self-care is and how it is important for you to <span class=\"MsoHyperlink\" style=\"color:#0563c1\"><span style=\"text-decoration:underline\"><a href=\"https:\/\/www.editage.com\/insights\/commit-to-love-yourself-this-valentines-day\" style=\"color:#0563c1; text-decoration:underline\">place yourself first<\/a><\/span><\/span> so that you feel more motivated and confident about being able to deal with the challenges in your research\/academic journey. We have also talked about how you can be more self-aware and <span class=\"MsoHyperlink\" style=\"color:#0563c1\"><span style=\"text-decoration:underline\"><a href=\"https:\/\/www.editage.com\/insights\/7-early-signs-that-indicate-you-need-to-focus-on-self-care\" style=\"color:#0563c1; text-decoration:underline\">identify the early signs<\/a><\/span><\/span> indicating that you need to pause and pay attention to yourself first. After all, if you are not cared for, this will reflect on your work and your overall sense of well-being, confidence and contentment.\u00a0<\/span><\/span><\/span><\/span><\/p>\n<p style=\"margin-bottom:.0001pt; margin:0in 0in 8pt\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Now here\u2019s the thing. Self-care is a rather broad concept and if you\u2019ve never consciously focused on yourself, it might be difficult for you to know how to practice it. Did you know that there are several types of self-care? Let\u2019s understand what these are and how to practice them.\u00a0<\/span><\/span><\/span><\/span><\/p>\n<p style=\"margin-bottom:.0001pt; margin:0in 0in 8pt\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><b><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Physical self-care: <\/span><\/b><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Physical self-care implies focusing on physical health and well-being. If you\u2019re unfit or unwell, this will affect your ability to stay alert, attentive, energetic, and positive as a researcher. I\u2019ve heard a lot of researchers talk about how they work really long hours and that they barely get the time to eat well or work out.\u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p style=\"margin-bottom:.0001pt; margin:0in 0in 8pt\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Contrary to what you may believe, there are several things you could do in small measures to take better care of your physical health. For example:\u00a0<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">If you\u2019re addicted to coffee or tea, try to reduce your caffeine intake. \u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Eat healthy food and eat it on time without long breaks between meals.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Drink enough water during the day. <\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Try to squeeze in some form of physical activity\/exercise at least for 20 minutes every day \u2013 it can be running, yoga, pilates, spinning, spot jogging, jumping jacks, brisk walking, chair squats, lunges, etc.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">(Try to) Get eight hours of sleep at least two times a week.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">If your work involves physical activity, take well-timed breaks. Stretch your legs and arms a little and rotate your neck. This small break could do wonders.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Don\u2019t bear it with a stoic grin if you\u2019re feeling unwell \u2013 rest up instead or seek medical attention.\u00a0<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><b><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Emotional self-care: <\/span><\/b><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Emotional self-care is particularly important for researchers, as they face several tough situations during their academic journey, e.g., pursuing research in a foreign country far away from home or dealing with the pressure to publish. Emotional self-care refers to becoming aware of, monitoring, and managing your feelings, emotions, and responses to various situations in life. The more self-aware you are about your emotions and your way of handling them, the easier it is for you to practice emotional self-care.\u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">If this sounds too lofty or complicated, here are a few things that could help you with emotional self-care:\u00a0<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li style=\"margin: 0in 0in 8pt;\"><strong><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><u>Monitor and manage your reactions to various situations:<\/u>\u00a0<\/span><\/span><\/span><\/span><\/strong><span style=\"font-size: 12pt; font-family: Calibri, sans-serif;\">Think about how you react to positive situations. If you&#8217;re feeling positive or happy, make sure you involve others in your celebration. This will make you feel more secure and supported. Also observe<\/span><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"line-height:107%\"><span style=\"font-family:&quot;Calibri&quot;,sans-serif\">\u00a0how you react to stressful situations, e.g., when you receive negative peer review comments or when you realize that you may need to rework your experiments. Take one thing at a time and break any problem you have down to its smaller parts. This will help you deal with the negative situation in an organized manner\u00a0while helping you feel in control and manage your emotions better.<\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><u><strong>Be patient with yourself and show yourself some kindness:<\/strong><\/u>\u00a0<span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Be kind to yourself. Show yourself the same compassion that you would to someone you empathize with. Don\u2019t be hard on yourself if you feel negative emotions.\u00a0<span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Acknowledge your own pleasant and unpleasant emotions. Feelings like jealousy, anger, or hatred are as natural as those of joy, excitement, or gratitude.\u00a0<span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Give it time \u2013 give everything time. Don\u2019t force or expect to become positive or happy overnight.\u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size: 12pt; font-family: Calibri, sans-serif;\"><strong><u>Work on your self-talk:<\/u><\/strong>\u00a0<\/span><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span class=\"MsoHyperlink\" style=\"color:#0563c1\"><span style=\"text-decoration:underline\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><a href=\"https:\/\/www.blessingmanifesting.com\/2017\/07\/what-is-self-care.html\" style=\"color:#0563c1; text-decoration:underline\">\u201cWork on self-talk.\u201d<\/a><\/span><\/span><\/span><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"> Listen to your own voice and notice how you address or refer to yourself. Avoid words or phrases like <em>fat<\/em>, <em>ugly<\/em>, <em>failure<\/em>, <em>good for nothing<\/em>. Instead, use words like <em>safe<\/em>, <em>healthy<\/em>, <em>passionate<\/em>, <em>hardworking<\/em>, etc. Think of yourself as your own advisor and cheerleader.<\/span><\/span><\/span><\/span><span style=\"font-size: 12pt; font-family: Calibri, sans-serif;\">\u00a0<\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><strong><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><u>Pick your tribe wisely:<\/u>\u00a0<\/span><\/span><\/span><\/span><\/strong><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Choose the people you spend your time with. Stay away from peers who make you feel bad about yourself. Be around people who are positive, empathetic, and encouraging, and find people who you can talk to without hesitation. If your research work forces you into a relationship where you are belittled or not respected, go into every conversation calmly and with confidence, and know that the other person is the negative one and not you.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><b><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Social self-care:<\/span><\/b><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"> While it can be really important for you to be able to work in solitude, you cannot forget that you are a social being after all! You need people around you \u2013 friends, family, and acquaintances \u2013 who can support you in times of need and with whom you can unwind.\u00a0<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Join a club or group that is relevant to your interests, e.g., a movie lovers\u2019 group or a hikers\u2019 club.\u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Know that it\u2019s okay to say \u201cno\u201d to an invitation for a social event if you don\u2019t feel up or it.\u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Make time to connect with the people who you think about calling or texting but are not able to because of your demanding lifestyle. \u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><b><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Spiritual self-care:<\/span><\/b><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"> This is perhaps the most intrinsic and personal of all the types of self-care. There is no right or wrong way of practicing spiritual self-care as it involves doing what makes you feel connected with yourself at a really deep, personal level. There are several ways of practicing it and you can choose the one that suits you best:\u00a0<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Make sure you spend some time (even a few minutes) alone every day. Enjoy the solitude and use it to turn your focus inwards and explore your deepest (and most unsaid) thoughts, emotions, and aspirations.\u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Spend time in nature. Take a walk in the woods, listen to birds chirping at daybreak, hike, go camping \u2013 spend at least one hour a month in natural surroundings. <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">If you are a religious person and find that praying helps you, make sure you incorporate it in your routine.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Meditation is a great way to connect with yourself. It helps you find a few moments of stillness and calm in an otherwise stressful life as a researcher. There are several apps and online resources that could help you find the technique that works best for you.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Maintain a journal of your thoughts to self-reflect on the experiences that leave an impact on you.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Find a cause that you feel deeply about and associate with it, either by contributing to it or volunteering to give your time to it, e.g., animal rescue foundations, soup kitchen, care group for the elderly, etc.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Watch videos or read books that resonate with you at a spiritual level. This will not only broaden your perspectives but also help you stay grounded through the ups and downs of your research life and career. <\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><b><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Professional self-care:<\/span><\/b><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"> Some simple changes or tweaks in the way you work\u00a0 or perform your research can help you feel less stressed. What\u2019s better is that you can start practicing them almost immediately:\u00a0<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Brighten your workspace with things that are inspiring and make you happy, e.g., photos of loved ones, or your pet, or a researcher you admire. You can even keep a plant.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Clean your workspace regularly and make sure it\u2019s clutter free. Also, ensure you have essential stationery handy.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Find the best solution for you to organize your work: e.g., make to-do lists on a piece of paper or on your laptop.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Keep your bag\/backpack light so you are able to move freely without having to lug around a bulky bag that could strain your back or shoulders.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Find the playlists that work for you and help you concentrate better. Keep these playlists handy and use them whenever you feel the need for an additional boost of concentration for your research work or writing process.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Create boundaries. Be stringent with any additional time you spend on unplanned activities that may not be entirely helpful for work, e.g., extra conversation time with fellow researchers. Be approachable but get ready to say \u201cno\u201d if you already have pressing priorities.\u00a0<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><b><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Financial self-care:<\/span><\/b><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"> Research is a fulfilling process but not necessarily one that is financially rewarding. It is important for you to be on top of your finances to feel more confident about your future both within and outside academia. This type of self-care is important not only for your academic life but also for you to be able to pursue your personal goals and aspirations. Here are a few things you could do to practice financial self-care:\u00a0<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Regularly take stock of your financial situation. Try to maintain a log of spends and review it at least once a month so you know what changes you can make.\u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">You don\u2019t have to be frugal, but you could try to make sure that you are spending on things that are most useful or of great value to you and the activities that are essential or that help you practice self-care. <\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Save! And be organized about this. Determine a fixed amount you will save each week, fortnight, and month, and stick to this plan. Here, again, find what works best for you. Some people prefer a piggy bank\u00a0where they can keep storing cash at regular intervals, while some prefer to directly deposit those savings in a bank account.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Pay your bills on time. This will help you manage your finances better.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Budget and plan your spends as much as possible.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">If a fellow researcher or close friend requests to borrow money, make sure you are in a position to lend. If not then don\u2019t hesitate to say \u201cno.\u201d<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><b><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Personal\/Psychological self-care:<\/span><\/b><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"> In the daily grind and struggles of life in research or academia, you may ignore your own personal development. Of course you need to focus all your attention and energy on your work, but you cannot ignore the need for personal care. For example:\u00a0<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Make room for some \u201cme time\u201d every day. Think about how you are feeling, how your day was, what you did well, what you learned, and how you developed as an individual and as a researcher.\u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Cultivate hobbies that are not related to your research and make time for them at least once a week. This will help you stay active and will be a welcome break from the daily academic activities you pursue.\u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">Make a list of things you have never tried out. This could be skills you want to learn, places you want to visit, or new cuisines you would like to try. Try to do something to help you check the items in this list at least once a month.\u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">List your goals and aspirations in life. Plan how you would like to shape your life and career.\u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<li style=\"margin: 0in 0in 8pt;\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\"><span style=\"font-size:11pt\"><span style=\"line-height:normal\"><span style=\"font-family:Calibri,sans-serif\"><span lang=\"EN-US\" style=\"font-size:12.0pt\" xml:lang=\"EN-US\">If possible, spend at least 20 minutes each day on regular activities (like washing dishes or cooking a simple meal). The routine will help calm you down and take the pressure off your mind.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<ol start=\"4\"><\/ol>\n<p class=\"paragraph\" style=\"margin:0in; margin-bottom:.0001pt; margin-right:0in; margin-left:0in\"><span style=\"font-size:12pt\"><span style=\"vertical-align:baseline\"><span style=\"font-family:&quot;Times New Roman&quot;,serif\"><span lang=\"EN-US\" style=\"font-family:&quot;Calibri&quot;,sans-serif\" xml:lang=\"EN-US\">So that completes our summary of the various types of self-care you could practice as a researcher. The next time you feel stressed or worried about your situation, take a step back to identify what exactly it is that is bothering you and what type of self-care you could practice, instead of letting the worry build up within you until it drives you to the point of burning out. <\/span><\/span><\/span><\/span><\/p>\n<p class=\"paragraph\" style=\"margin:0in; margin-bottom:.0001pt; margin-right:0in; margin-left:0in\">\u00a0<\/p>\n<p class=\"paragraph\" style=\"margin:0in; margin-bottom:.0001pt; margin-right:0in; margin-left:0in\"><span style=\"font-size:12pt\"><span style=\"vertical-align:baseline\"><span style=\"font-family:&quot;Times New Roman&quot;,serif\"><span lang=\"EN-US\" style=\"font-family:&quot;Calibri&quot;,sans-serif\" xml:lang=\"EN-US\">But remember that since it involves the word \u201cself\u201d, what self-care means to you will be different from what it means to your fellow researchers or colleagues. Know that practicing self-care won\u2019t be easy at first. Be patient with yourself and practice it consciously and incrementally. Remember that you matter. And unless you feel good about yourself, it\u2019s tough to do anything with positivity and confidence. <\/span><\/span><\/span><\/span><\/p>\n<p class=\"paragraph\" style=\"margin:0in; margin-bottom:.0001pt; margin-right:0in; margin-left:0in\">\u00a0<\/p>\n<p class=\"paragraph\" style=\"margin:0in; margin-bottom:.0001pt; margin-right:0in; margin-left:0in\"><strong><span style=\"font-size:12pt\"><span style=\"vertical-align:baseline\"><span style=\"font-family:&quot;Times New Roman&quot;,serif\"><span lang=\"EN-US\" style=\"font-family:&quot;Calibri&quot;,sans-serif\" xml:lang=\"EN-US\">What types of self-care do you practice or plan to add to your life? Let us know in the comments below.<\/span><\/span><\/span><\/span><\/strong><\/p>\n<p class=\"paragraph\" style=\"margin:0in; margin-bottom:.0001pt; margin-right:0in; margin-left:0in\">\u00a0<\/p>\n<p class=\"paragraph\" style=\"margin:0in; margin-bottom:.0001pt; margin-right:0in; margin-left:0in\"><span style=\"font-size:11pt\"><span style=\"line-height:107%\"><span style=\"font-family:Calibri,sans-serif\"><i>Do you often feel stressed? Wouldn&#8217;t it be nice to share your highs and lows with a group of researchers who understand you? Join\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/researchervoice\/\"><strong><span style=\"font-family:&quot;Calibri&quot;,sans-serif\"><span style=\"color:blue\">Researcher Voice, a\u00a0support group for researchers<\/span><\/span><\/strong><\/a>\u00a0on Facebook that focuses on their physical, mental, and emotional wellness.\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/researchervoice\/\"><strong><span style=\"font-family:&quot;Calibri&quot;,sans-serif\"><span style=\"color:blue\">Click here to join<\/span><\/span><\/strong><\/a>\u00a0and\u00a0<a href=\"https:\/\/www.editage.com\/insights\/feel-alone-join-a-group-that-supports-your-research-journey\"><strong><span style=\"font-family:&quot;Calibri&quot;,sans-serif\"><span style=\"color:blue\">read this article<\/span><\/span><\/strong><\/a>\u00a0to take a sneak peak into what&#8217;s going on in the\u00a0group.<\/i><\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare.\u00a0 Audre Lorde, in A Burst of Light and Other Essays\u00a0 We believe that it is really important for researchers to practice self-care every day in some way or the other. Thus far, we have spoken about what self-care [&hellip;]<\/p>\n","protected":false},"author":33,"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":[2703,470,1042,2704],"new_categories":[],"new_tags":[],"series":[2856],"class_list":["post-3355","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-around-the-web","category-researcher-wellness","tag-mental-health","tag-phd","tag-postdoctoral-research","tag-self-care","series-self-care-for-researchers"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Six types of self-care for researchers | Editage Insights<\/title>\n<meta name=\"description\" content=\"Did you know that there are several types of self-care? 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