Frequently Asked Questions About Self-Care

Q: What is self-care?

A: Self-care generally refers to the things that individuals can do to take care of themselves physically and emotionally. Typical examples include: getting enough sleep, eating well, exercising regularly, and managing stress. Good self-care impacts both physical and psychological well-being. Self-care is more than focusing on what you shouldn't do. It is also about paying attention and being mindful of your strengths, good fortune, loved ones and personal successes.

Q: Why is self-care important?

A: Most people are aware of the mind/body connection: Physical problems impact emotional well-being, and vice-versa. For example, stress can make many diseases, illnesses, and conditions, including blood pressure, asthma, gastrointestinal symptoms, etc, worse. Stress can also impact your immune system, making you more susceptible to illness. People with chronic medical problems can develop depression and anxiety symptoms related to their health. Also, lack of exercise and poor diet can impact mood. Therefore, it is important to pay attention to physical and psychological problems in order to maintain overall health and well-being.

Positive psychology is based on a belief that people want more than an end to suffering. Individuals want to lead fulfilling lives, cultivate what is best within, and enhance experiences of love, work, and play. Therefore, it is important to shift from focusing on physical and psychological problems to appreciating or cultivating the positives in life. Doing so minimizes health complications and is essential to living a full and meaningful life. More

The ability and effort to care for yourself may prevent many medical and emotional problems from occurring, and can help you live a more satisfying, meaningful life. Therefore, everyone can benefit from improving self-care.

Q: When should I become concerned about self-care?

A: Most of us lead very busy lives so it is easy for self-care to take a back seat. Particularly when it comes to emotional self-care, it is not uncommon for people to think that they have "got it under control" when they actually do not. If you or someone you know is experiencing any of the following physical signs, psychological health could be out of balance:¹

• Headaches or tension/pain in your back or neck
• Changes in appetite or weight
• Chest pain
• Upset stomach, constipation, or diarrhea
• Fatigue
• High blood pressure or racing heart
• Difficulty sleeping or sleeping too much
• Sexual problems
• Wheezing or shortness of breath

Sometimes we overlook self-care because the negative consequences are not always obvious or immediate. Being diagnosed with diabetes or suffering a heart attack is often a wake-up call for people to start eating healthy and exercising. People often discount the more subtle, but powerful impact that emotional problems have on physical health. Stress is sometimes referred to as the "silent killer" because people are not in touch with how it is affecting them. Similarly, people who experience chronic, intense anger may develop heart disease down the road despite having a clean bill of health in the present. More

If emotional problems are severe enough to impact other areas of your functioning (e.g., work or school performance or relationships), there is a good chance that they are also affecting your health.

It is important to identify when physical problems are impacting emotional well-being. One sign to look out for is isolation from people or activities because of a decline in physical health. Be creative in developing new hobbies and interests when physical health limitations have become challenging. For example, if back pain limits your ability to golf, try fishing or hiking instead, or work on improving your core muscle strength.

One of the problems with psychological self-help is that it directs people to pay attention to their problems. We often do not take the time to acknowledge and appreciate the things we have to be thankful for. Therefore, if you find yourself consistently focusing on the negatives in your life, you may be out of balance. The other trap that people fall into is becoming preoccupied with themselves. It is important to take a step back and pay attention to the world around you, including people and events outside your immediate family, group of friends, work environment, community, etc. If life has become all about you, you may be out of balance.

Q: Can poor self-care be considered a mental disorder?

A: According to the Diagnostic and Statistical Manual of Mental Disorders-4^th Edition (DSM-IV), poor self-care is not coded as a psychiatric disorder. Poor self-care can contribute to mental disorders, when people who have emotional problems choose not to address them. These problems often get worse and can develop into a psychiatric disorder. For instance, what starts out as work-related stress may turn into a Mood or Anxiety Disorder over time.

Q: How do I improve self-care?

A: There are a number of self-help resources posted on this site to help you manage weight, increase exercise, reduce stress, improve your sleep, increase pleasant events, understand the importance of relaxation, etc. There are also a number of positive psychology and well-being resources to help you live a fuller, meaningful life. There are also resources to help you increase your motivation to improve self-care.

References:

¹ American Academy of Family Physicians (2005). Mind/Body Connection: How Your Emotions Affect Your Health. Accessed 3/23/06.

TRICARE policy for reimbursement requires that services must be medically necessary for a diagnosed psychological disorder. The disorder must be one referenced in the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV) and must be of a severity not only to cause the patient distress but also to interfere with the patient's usual activities.