Self-care is a term we hear often, but what does it truly mean? More importantly, how can we incorporate it into our daily lives to support our overall well-being? Self-care is about more than just occasional relaxation—it’s an intentional practice of taking care of your mental, physical, and emotional health.
For expats, self-care is especially crucial. Living in a new country often means navigating unfamiliar cultural norms, building new social networks, and managing the emotional ups and downs of homesickness and adaptation. These challenges can be both exciting and overwhelming, making it all the more important to prioritize self-care. Engaging in practices that bring comfort and stability—whether it’s maintaining connections with loved ones back home, exploring new surroundings, or finding a supportive community—can help expats manage stress, maintain emotional balance, and thrive in their new environment. Self-care becomes a vital tool for creating a sense of home and belonging in a foreign place.
In this post, we’ll explore key areas of self-care, such as understanding what self-care really is, practicing gratitude through journaling, and more. If you’d like to dive deeper into any of these areas, I’ve included videos that offer valuable insights and practical tips.
1. What Is Self-Care? Things You Can Do for Yourself
Understanding the essence of self-care is the first step in building a healthier relationship with yourself. Self-care encompasses a wide range of activities, from the everyday actions that support our physical health to more intentional practices that nurture our emotional and mental well-being.
One key aspect of self-care is recognizing that it’s not selfish—it’s necessary. Taking time for yourself allows you to recharge, manage stress, and better handle the demands of life. Whether it’s taking a break to go for a walk, practicing mindfulness, or simply doing something you enjoy, self-care should be a regular part of your routine.
For a more in-depth exploration of what self-care is and practical things you can do for yourself, I recommend watching this video from Columbia University:
You can make your own self-care list! Just list the things you like to do…
Example List:
Listening to music
Going for a walk
Brewing a nice warm tea/coffee
….
2. Gratitude Journaling: A Simple Yet Powerful Practice
One of the most powerful and accessible forms of self-care is practicing gratitude. Gratitude journaling, in particular, has been shown to improve mental health by shifting your focus towards the positive aspects of life. This practice involves regularly writing down things you’re grateful for, which helps you cultivate a more optimistic mindset and increase your overall well-being.
Gratitude journaling doesn’t require much time—just a few minutes each day can make a significant difference. You can write about anything, from big achievements to small moments of joy. Over time, this practice can help you build resilience, enhance your emotional health, and even improve your relationships by fostering a sense of appreciation.
If you’re interested in learning more about how gratitude journaling can impact your life, this video offers valuable insights and practical tips:
You can start writing 3 things you are grateful for today!
Example:
– my small but beautiful home
– my friends and family
– being able to afford good food
…
3. The Window of Tolerance: Staying Calm During Difficult Times
Another important concept in self-care is the window of tolerance. Imagine your emotions are like a river. When the river flows smoothly between its banks, you’re able to handle stress, manage your emotions, and stay calm even when challenges arise. This is your window of tolerance—the space where you can deal with life’s ups and downs without feeling overwhelmed.
But when the river overflows its banks, it floods, and that’s when we feel out of control, anxious, or emotionally dysregulated. Self-care acts like those strong riverbanks, helping to keep the flow of your emotions steady. When you regularly practice self-care, you widen your window of tolerance, making it easier to stay calm and balanced even when difficult emotions arise.
So, whether it’s through gratitude journaling, physical activity, or taking a moment to breathe deeply, self-care helps you stay within that window where you can manage stress and emotions more effectively.
4. Making Self-Care a Habit: Turning Intentions into Practice
Self-care is most effective when it becomes a regular part of your life, not just something you do occasionally. But how do you turn self-care into a habit?
The key to making self-care a habit is starting small and being consistent. Just like brushing your teeth is something you do every day without thinking about it, self-care can become second nature when you integrate it into your daily routine. Whether it’s a few minutes of meditation in the morning, a daily gratitude journal entry, or a walk after lunch, these small acts of self-care can build up over time to make a big impact.
If you’re looking for guidance on how to make self-care a habit, this video offers some helpful strategies:
Final Thoughts: Self-care is not about perfection
Self-care is not about perfection, and it’s okay if you don’t always make it a habit or if some days it just doesn’t happen. Life can be demanding, and sometimes self-care falls to the side—and that’s perfectly normal. The key is to approach self-care with kindness and flexibility, knowing that every small effort counts, even if it’s not done consistently. Instead of seeing self-care as a strict routine, think of it as a resource to draw on when you need it. Some days you might have the energy to journal, meditate, or take a walk; other days, self-care might simply mean resting without guilt. Be gentle with yourself, and remember that self-care is about supporting your well-being in a way that feels sustainable and nurturing—not perfect.
