OnlineMagazine_Group_D

2022 EDs. FARHAH DAHLAN/ FARISA IRWAYU SARIEE
MAY
THERAPY

Self-care in daily life
Helping relationship
UNIMAS

Group D
Beatrice Rachel, Antol
Farisa Irwayu Sariee
Suhaila
Mohd Sharellizan Izzad Johia
Mohd Amirudin Aiman Mohd Zaidi
Nur Farhah Dahlan
Mackenzy Brensly, Aon
Jeavier Faynie, Jonny
Mohd Hasif Fitri Mohammad Irfan John
Tugilendran A/L Ravindran
All rights reserved. No part of this publication may be
reproduced, stored in retrieved system, or transmitted, in any
form or by any means, electronic, mechanical, photocopying,
recording or otherwise, without the prior permission of the
creator/editor.

This publication of online magazine is by mean for sharing
the information of self-care in daily life that can be consume
by all people who need the tips or anyone who need useful

information
Thank you

Self-care
Contents

INTRODUCTION 01-02
IMPORTANCE OF SELF-CARE 03-04
BENEFITS OF SELF-CARE 05-06

WHAT SHOULD YOU DO IN 07-08
SELF-CARE 09-10
CHALLENGES OF SELF-CARE 10-11

CONCLUSION

ITEM COUNT *****
TOTAL 12 PAGES

ORDER #:***6283
AUTH: 57587535662
CARD HOLDER: GROUP D

" self-care is defined "
as the practice of
activities that are
essential to sustain
life and health,
usually initiated and
carried out by the
individual for him-
or herself (Self-
Care, 2008).

THERAPY

What is
Amirudin Aiman Self-care?

Self Care can be defined as the way a person takes
care of their physical, emotional and mental health.
Each individual has different approach for self-care. I
consider healthy living as proper self-care. What one
would consider important factor to self-care would not
be as important to someone else. The expression "self-
care" might be defined as "caring for oneself." Anything
you do to maintain yourself physically, intellectually,
and spiritually healthy is considered self-care.


Although emphasizing self-care may seem obvious,

especially when considering longevity, it's typically the
first thing to go when we face adversity, whether it's
because of poor health, a financial crisis, job loss,
divorce, or as is the case now, the COVID-19 epidemic.

This is why, especially in difficult circumstances,
it's hard to maintain it at the forefront of our minds
rather than as an afterthought. The issue of depression
and melancholy has become a controversial polemic in
conventional society. Rising cost of living and economic
uncertainty have caused issues that were previously not
given public attention are now a major problem among
adolescents and youths. Depression is caused by
prolonged stress. It is a physical, emotional response
and also the mentality of a person who is experienced
due to certain urges.

-02-

THERAPY

Importance
o

Mohammad Hasif Fitry

" some people have struggle to focus"
on self-care as they tend to be
distracted on other such as people’s
feelings, needs, and problems.

- Martin (2021)

Little did people know, self-care is more
important before focusing on others.
Therefore, we will discuss why is self-care
being important to us. Self-care in general
can help us managing stress, our
relationship with people we love and help
to maintain physical health.

It is also important to take care of ourselves while in a

relationship because it can help to help tighten the

relationship with people we loved. We need to know when it’s

a good time to put a little focus on ourselves to be the best we

can for them. This is because some space for us in

relationships can allow us to think, recharge and the

opportunity to achieve our own fulfillment and enjoyment. In

short, self-care can help we tighten our relationship with our

loved ones. -03-

THERAPY

of Self-care

Good self-care in daily life can help us to
manage our stress. As we all know, stress is the part
of being alive as the experience of being stress is
universal (Amherst College, 2018). While a small
amount of stress is a healthy to motivate us to get
something done, but too much stress also can affect
our mental health. Self-care such as evaluating our
priorities, setting our limits, and taking a good rest
after working hard are some simple ways that can
reduce our stress and pressure. It is because we do
not want to drain ourselves from doing everything
and something that is unnecessary which will
stressing ourselves.

Physical health also can be improved by practicing
self-care. Physical health problems significantly
increase the risk of developing mental health
problems, and vice versa as our mental health and
physical health are closely related (Mental Health Foundation, 2022). In
order to achieve physical health, we can practice physical self-care
activity such as consuming healthy foods, engage in exercise, and
practice a good sleep hygiene. Participated in physical activity that we
enjoy make us feel less stressed.

-04-

THERAPY

Of sellf-care

Benefits 01
Improving physical health
Individuals who prioritize
Tugilendran & Suhaila self-care such as regular
exercise, eat nutritious
food, getting enough
sleep, practicing yoga,
meditation, mindfulness,
relaxation techniques,
and abstaining from
substance abuse can be
free from depression and
feeling lonely (Richards, K.
2013). Besides, it also can
able to maintain a high
level of health in the
individual.

02

Boost your self-esteem

Self-esteem has been

shown to have a favorable

association with individual

performance and has been

utilized as a buffer against

mental health difficulties

(Auttama et al., 2021). A person's relationship with others around them

can be protected through good self-care. This is because personal

hygiene is crucial in instilling trust in others to approach us. For example,

personal hygiene, oral hygiene, and a nice and tidy look are all

important. -05-

Benefits of self-care

03 smoking and drinking less
alcohol are two activities that
Improves Mental Health can help prevent heart disease.
A consistent self-care routine
Many of us are subjected to also helps to maintain your
overall physical health.
stress on a daily basis. Constant Campbell et al. (1999) define
self-care as "the ability of
stress raises the chances of individuals, families, and
communities to enhance health,
developing anxiety and prevent disease, and maintain
health." The more you do to
depression. In order to manage encourage good hygiene,
nutrition, and an active lifestyle,
stress and anxiety, it is vital to the more likely you are to avoid
illness and strengthen your
develop a self-care plan. It also immune system.

makes it easier for people to

handle with feelings of

depression. When they practice

good self-care, the

parasympathetic nervous

system is activated, resulting in a

sharper mind and clarity of

thought (Alicke et al., 2009).

Aside from that, self-care allows

us to relax our minds and

bodies. Deep abdominal

breathing, new hobbies, and

listening to soothing music are

some of the best self-care

practices for combating the

stress response.

04

Prevent illness
Taking care of your mind and
body can help you avoid health
problems like heart disease,
stroke, and cancer. Avoiding

-06-

THERAPY

What should we do to achieve

the self-care in daily life?

Shahrellizan Izzad & Mackenzy Brenslay

A s human being who To get a balanced diet
individuals need to consume
prioritizes about self -care, eating more foods at the (bottom) of
the pyramid and eat fewer
food with balanced diet is an foods at the (top) of the
pyramid. For reference, level 4
example of practicing a healthy is Fat, oil, sugar and salt that
are eaten only a little, while
lifestyle. A balanced diet can level 3 such as fish, chicken,
meat, and legumes are eaten
provide a good body and mental in moderation, next, level 2
such as vegetables and fruits
to ourselves. For example, should be eaten a lot. Finally,
Level 1 such as rice, noodles,
referring to the official portal of bread and sources of grains
and tubers should be eaten
the Ministry of Health Malaysia adequately (Ahmad, 2012).

says eating a balanced diet

contains a combination of

various types of food to give us all

the nutrients needed by the body

(Ahmad, 2012). No single food

can supply all the nutrients it

needs. The body needs different

types of food in different

quantities to maintain health
(Ahmad, 2012). In addition, this

portal also says that the

Malaysian Food Pyramid has a

combination of five (5) food
groups placed on four (4) levels

(Ahmad, 2012).

-07-

THERAPY

What else can you do?

Outdoor activities such as hiking, cycling and exercise can lead to a

better version of life instead of having a stressful day. The most important part is

it can lead someone to become an introverted person. Meaning by that, they are

depressed or socially anxious and several mental health conditions such as

depression, anxiety, personality disorders, eating disorders and addiction thrive

on loneliness. The common denominator of self-care practices is that you get

some enjoyment out of the activity, says Marni Amsellem, Ph.D. (Lawler &

Laube, 2020). Researchers from the University of Edinburgh and

University College London studied data from 68,000

adultery found that even small amounts of stress

and anxiety could lead to an early death (Stress

and Anxiety Could Cause Early Death, 2012).

Getting enough rest will ensure that self-care can be

guaranteed. Sleep disorder can be one of the first

signs of distress. There is researcher that found

the connection between sleep, dementia and

early death from any cause is especially

worrisome, experts say, due to the sleep habits of

Americans and people around the world. People who had

the trouble with falling asleep at most nights had

about a 44% increased risk of early death from any

cause, the study found. The risk for dementia was similar: People

who reported routinely experiencing difficulty falling asleep had a 49% increased

risk of dementia, while those who often woke in the night and had difficulty falling

back asleep had a 39% increased risk of dementia (LaMotte, 2021).

Owning a pet is one of the ways to achieve self-care in daily life. This is
because interacting with animals has been shown to decrease levels of cortisol (a
stress-related hormone) and lower the blood pressure. Other studies have found
that animals can reduce loneliness, increase feelings of social support, and boost
your mood (News in Health, 2020). Therefore, not only people can share the love
or comfortable companionship that we might need but animals also can do the
same. The unconditional love from pet can provides some comfort and minimize
the feelings of loneliness, depression, anxiety, and PTSD.

-08-

THERAPY

Challenges in self-care
Beatrice Rachel & Jeavier Faynie

Timing

One of the difficulties in practicing self-

care is the lack of time. As we all know,

time is critical in ensuring that we take

care of ourselves in our daily lives.

However, time is becoming increasingly

scarce as they work long hours. Because

of the demands of their jobs, they have

little time to
care for
themselves, causing them to
neglected
be increasingly

and abandoned their own

self-care. The lack of time

management in daily life

will make it very difficult

for them to take a better

and more organized care

for themselves.

Responsibility or me time?

Feeling overwhelmed at the prospect of establishing a comprehensive self-
care routine. How are we supposed to begin and maintain daily physical,
mental, emotional, relational, and spiritual self-care practices?

We all have responsibilities at
home and at workplace, and
ignoring these responsibilities is
not the solution to develop an
effective and long-term self-care
routine. Instead of attempting to
implement a comprehensive self-
care plan daily, concentrate on
implementing a self-care routine
that addresses what you require
that day Self-care will seem much
more manageable and less
overwhelming if you prioritize
quality over quantity.

Challenges in self-care

Environment

The environment plays such a significant role in
self-care for people as well as the surrounding
community. An unfavourable atmosphere will have
an impact on our self-care, which might lead to
mental health problems. As we all know, the

current environment has created a great deal
of stress that individuals and society must

deal with. In this age of globalization, humans
must move swiftly to keep up with the rate of
development, which is increasing by the year.

As a result, many issues have arisen, such as
economic or social issues in society. For

example, given a student’s surroundings, pupils
are likely to face pressure from both their parents

and teachers while learning. If the individual is
not handled properly, it will put a lot of pressure on

the individual (Lasemang, 2017). This
demonstrates that a supportive atmosphere will

enable individuals and society to take
appropriate care of themselves in order to
avoid mental health problems in daily life.

Unrealistic Unrealistic expectations can make it

difficult for us to practice self-care.

Expectations When we become attached to the
beauty standard that how someone is

supposed to be look like, it's easy to give up if things don’t flow as planned and

things rarely go as planned. Furthermore, we are programmed to believe that

things are either good/right or bad/wrong. For example, if you decide to run twice

a week for self-care but only run once a week, it's easy to believe you did

something wrong and give up. But our wise mind recognizes that things do not

neatly fit into two categories. If you notice unrealistic expectations getting in the

way of your self-care, here are two things to try.

-10-



THERAPY

TAKE CARE OF YOUSELF

Self-care is important to both mental and physical
health. Taking a vacation and dedicating time to
analyze and manage your mental health will help
you put your best foot forward no matter what life
throws at us. It helps to decrease stress, increase
mood and energy, and improve mental and
physical health. I hope these tips will be helpful for
you. Take care of yourself!

-12-