Create Time for Self-Care to Be the Best Version of Yourself

Posted by Lauren Presutti in Life After Paralysis on June 23, 2021 # Lifestyle

woman in wheelchair on beachIn this day and age, many of us find ourselves overwhelmed with pandemic updates, political divides, heartbreaking news coverage, and economic changes. Managing this type of stress on top of living with paralysis – or caring for a loved one with paralysis – can be especially difficult. Feeling stressed and mentally drained has almost become a “new normal” for many people throughout the past year. With mental health concerns rising in our communities, we must compassionately check in with one another and create time for self-care. In a previous blog, I discussed “what self-care actually means” and why it’s important (essentially, practicing self-care means that we are engaging in activities that are going to help us feel better – it’s about permitting ourselves to find joy through activities, treating ourselves, taking breaks, or prioritizing fun and relaxation). Today, I will expand on this topic and address strategies for how to create time for it.

Break It Up

Dedicating a full hour every day for self-care sounds glorious, but many people do not have that much free time. Whether you live with a spinal cord injury or care for someone with paralysis, life gets busy. We might feel frustrated and defeated, and we may develop negative thoughts that lead us to give up on the prospect of self-care because we know that we don’t have enough time. But instead of giving up, please consider challenging your belief that self-care needs to be in a certain quantity of time. Who says that self-care has to be an hour? If you only have 5 minutes a day for self-care, I’m urging you to take your 5 minutes and embrace it. Even the smallest amounts of self-care can still make a difference.

Need help coming up with self-care activities that can be done in 5 minutes? I got you covered.

Breathe, Meditate, Step outside, Say no to something, Listen to a favorite song, Close your eyes, Stretch your body, Drink water, Text someone, Make a list, Doodle / Color, Look at a picture that brings you a happy memory, Watch a short YouTube video, Wash your hands, Put on lotion, Dance to a song, Hug someone, Daydream, Pray, Have a quick snack, Pet your dog/cat, Use a stress ball, Change your clothes, Use a calm app on your phone, Play a phone game, Pick out a movie for later, Try a yoga pose, Look out a window, Water plants, Grab a blanket, light a candle, Find an inspiring quote, Book an appointment, Compliment yourself, Read a poem, Create a goal, Do nothing / just relax, Write down a happy thought, Look at funny memes/jokes

Prioritize It

I recognize that many people have responsibilities that we simply cannot escape, but I’m willing to bet that you have at least a little bit of time that you can prioritize for self-care. Maybe you need to stay up an extra 10 minutes past your bedtime – or wake up 10 minutes earlier – so you can fit in 10 minutes of self-care. In that time, you might decide to journal, practice mindfulness, call a friend, or just sit in silence for a few minutes. Maybe you need to be a little more realistic about deadlines so that you can take an afternoon off for yourself once in a while. The work will always be there the next day. Maybe you need to assert your boundaries with friendships or relationships that are consuming too much of your time. If they care about you, they will understand that you need a little more alone time.

Maybe you need to give up social media so that you have more time for hobbies. You might be surprised at how much time you can save from logging off. Or maybe you need to have an honest conversation with your teenagers about how mom needs just a few minutes of quiet time each evening, and they will need to respect that. Everything we do with our time is a choice. It might feel like we “have to” do certain things, but, in reality, we have control over how we structure our lives, how we communicate our needs, and how we take care of ourselves.

Remember It’s Not Selfish

Self-care needs to come first. One of my favorite metaphors is, “You can’t pour from an empty cup,” meaning that we can’t possibly take care of others or fulfill our responsibilities and life if we are running on empty. Many of us were taught growing up that we should be modest, we should be giving toward other people, and that it’s polite and respectable to sacrifice our own needs for others. While showing compassion toward others is a beautiful trait, an unintended consequence of these childhood lessons might be a misguided belief that self-care is selfish. From a mental health perspective, this misguided belief can be damaging. I often urge my clients to challenge this thinking pattern and consider the idea that we need and deserve to give ourselves the same compassion and care that we may give to others. This is especially relevant for caregivers who often experience higher levels of burnout.

It’s not selfish. It’s not a luxury. It’s not something to feel guilty about at all. Quite the opposite, self-care is a mental health necessity. The truth is that we all have mental health needs that we have to take care of, and if we are neglecting our own needs, then we may become resentful, exhausted, or totally burned out. Self-care helps us recharge our batteries to show up for ourselves and others in authentic ways, especially if we are caregivers and want to be the best version of ourselves for our loved ones with paralysis. When we take care of ourselves, we can bring out the most energized, strongest version of ourselves. When our needs are met, we radiate with more positivity, kindness, and joy that overflows to all people around us. Our relationships flourish, our school or work performance improves, and we are more likely to find ourselves handling adversity in more effective ways.

Always remember that self-care is not selfish and permit yourself to create time for it.

If you have questions or can be a resource for you, please don’t hesitate to reach out. Your mental health matters.

To learn about River Oaks Psychology, visit and follow River Oaks Psychology on Facebook, Instagram, Twitter, YouTube, and LinkedIn.

Lauren Presutti, founder of River Oaks Psychology, is a psychotherapist and advocate for individuals and families affected by disabilities of all types. Born with Muscular Dystrophy and using a wheelchair throughout her life, Lauren is passionate about helping others overcome barriers and reach their fullest potential. Lauren also enjoys writing, speaking, and providing education on subjects relating to mental health and empowerment.

The National Paralysis Resource Center website is supported by the Administration for Community Living (ACL), U.S. Department of Health and Human Services (HHS) as part of a financial assistance award totaling $8,700,000 with 100 percent funding by ACL/HHS. The contents are those of the author(s) and do not necessarily represent the official views of, nor an endorsement, by ACL/HHS, or the U.S. Government.