Category: Self Care

Four common misconceptions about Self-Care

18/5/2023

Liz Greig. Provisional Psychologist

Do you really know what self-care is? Self-Care can mean so many different things to so many different people.

Here are 4 common misconceptions about self-care:

1. Self-care is selfish
One of the most common misconceptions about self-care is that it is selfish. In reality, taking care of yourself is essential for your physical, mental, and emotional well-being, and it can actually help you be more productive and better able to care for others. Self-care involves making sure your basic needs are met, such as getting enough sleep, eating good food, and engaging in physical activity. It also includes taking care of your mental and emotional health, such as practicing relaxation techniques, setting boundaries, and seeking professional help when needed. Prioritizing your own well-being through self-care is not only beneficial for yourself, but it can also have a positive impact on those around you. Practicing self-care is an act of self-respect, not selfishness.

2. Self-care is all about pampering
Many people believe that self-care is all about indulging in luxurious activities like spa treatments, shopping sprees, or fancy meals. While these things can be part of self-care, they are not the only way to take care of yourself. Self-care looks different for everybody, and can include things like sleeping, eating foods you enjoy, physical activity, reading a book or cuddling with a pet.

3. Self-care is only for people who have time and money
Another common misconception about self-care is that it is only for people who have the time and money to indulge in it. In reality, self-care can be as simple as taking a few minutes to meditate or stretch, going for a walk, or taking a relaxing bath. Self-care is about prioritizing your well-being and finding ways to take care of yourself, no matter your circumstances.

4. Self-care is a one-time thing
Some people believe that self-care is something you only need to do when you're feeling stressed or overwhelmed. In reality, self-care should be a regular practice that you incorporate into your daily routine. Taking care of yourself on a regular basis can help prevent burnout and improve your overall quality of life. Prioritizing your own well-being through self-care is an ongoing process that requires regular attention and effort.

Book an appointment with one of our psychologists for more support around implementing your own self care plan

BOOK AN APPOINTMENT WITH LIZ

Liz Greig. Provisional Psychologist

Liz supports children, adolescents and their families at our Belmont office.
Liz collaborates with parents, caregivers, and other health professionals to achieve to best outcome possible for each child and their family.

Her therapeutic style incorporates a range of evidence-based approaches, including Cognitive Behaviour Therapy (CBT), Acceptance and Commitment Therapy (ACT), and social skills training, just to name a few.

"5 Senses" Grounding Technique

20/4/2023

Ceren Celebi. Provisional Psychologist

Grounding is a technique used to help individuals cope with feelings of anxiety, stress, or dissociation by focusing their attention on the present moment and the physical sensations in their body. One common approach to grounding involves engaging the five senses: sight, sound, touch, smell, and taste.

The following is an explanation of the benefits of the five senses grounding technique:

Engaging the sense of sight: This involves focusing on visual stimuli around you. You can look around and take note of the colours, shapes, and patterns of objects in your immediate environment. You might notice the way light is hitting an object, the way shadows are cast, or the way objects are arranged in a room. Focusing on visual details can help bring your attention to the present moment and away from worries or concerns about the future or past.
Engaging the sense of sound: This involves focusing on the sounds in your environment. You can listen to the sounds of nature, music, or other calming sounds that help you feel grounded. You might notice the rhythm of your breathing, the sound of your own voice, or the sound of the wind outside. Focusing on sounds can help you tune in to the present moment and create a sense of relaxation and calm.
Engaging in the sense of touch: This involves focusing on physical sensations in your body or in your immediate environment. You might notice the texture of objects around you, the feeling of your feet on the ground, or the sensation of your hands touching each other. You can also engage your sense of touch by participating in physical activities like yoga, stretching, or taking a walk outside. Focusing on physical sensations can help bring you into the present moment and create a sense of grounding.
Engaging in the sense of smell: This involves focusing on the scents in your environment. You might notice the smell of flowers, freshly brewed coffee, or the scent of your favourite candle. Focusing on smells can help create a sense of calm and relaxation.
Engaging the sense of taste: This involves focusing on the flavours and textures of food or drink. You might focus on the sensation of chewing and swallowing, or savor the flavour of a favourite food or snack. Engaging the sense of taste can create a sense of pleasure and enjoyment, and can be a helpful way to connect with the present moment.

Here is an easy way to practice 5 senses grounding:

Choose a setting: find a quiet, comfortable place where you can sit undisturbed for a few minutes. It could be indoors or outdoors, as long as you can focus on your surroundings.
Identify items: close your eyes and take a few deep breaths to center yourself. When you’re ready, open your eyes and identify five things you can see in your environment.
Focus on sound: once you’ve identified five things you can see, close your eyes again and focus on the sounds around you. Identify four things you can hear in your environment.
Touch and feel: keep your eyes closed and focus on the sensations in your body. Identify three things you can feel or touch, such as the temperature of the air or the texture of your clothing.
Smell and taste: next, identify two things you can smell and one thing you can taste. Take a deep breath through your nose and notice any scents in the air, then take a sip of water or a small piece of food and focus on the taste.
Reflect: once you’ve gone through all the five senses, take a few deep breaths and reflect on the experience. How do you feel? Do you feel more present and grounded in the moment?

Overall, engaging the five senses can help individuals feel more grounded and connected to the present moment. This technique is often used as a coping strategy for individuals and can be practiced in a variety of settings, from the comfort of your own home to a busy public space.

BOOK AN APPOINTMENT WITH CEREN

Ceren Celebi. Provisional Psychologist

Ceren supports children, adolescents and their families at our Werribee office and via Telehealth. She has experience providing counselling and psychological support to individuals who are experiencing stress, anxiety, depression, low self-esteem, and who would like to work on developing their social skills, and emotional regulation skills.

Four common misconceptions about Self-Care

"5 Senses" Grounding Technique

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