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Did you know that more than 53% of adult women in the U.S. in 2023, reported feeling frequent stress in their daily life, while 45% of men said the same. At this point, self care is not a thing to do for fun but a dire necessity.

It’s really a basic need! This blog post will go over how you can put a self care Sunday on your weekly schedule as well as different self care Sunday activities that you can do.

What is Self Care Sunday?

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Self Care Sunday is a day where you get to do all the relaxing things that your heart desires. With no guilt trips involved. With no saying yes to things you don’t want to. It’s all about giving yourself the time to care for your every want and need.

This includes all the things that you have been wanting to do for yourself throughout the week that makes you feel good, decent, and just plain old content.

Benefits of Self Care Sunday

The benefits of practicing self-care are vast and can positively impact many areas of life. Here are some key benefits:

1. Reduces Stress and Boosts Mental Health

Regular self-care can improve your mood, reduce feelings of depression, and increase overall emotional well-being.

2. Enhances Productivity

Taking time for self-care allows you to recharge mentally and physically, leading to increased focus, creativity, and productivity in daily tasks.

3. Improves Physical Health

Proper sleep, exercise, and a balanced diet—components of self-care—can enhance immunity and promote overall health.

One 2017 study found that self-care behaviors like regular physical activity, proper diet, and medication adherence were shown to significantly improve health outcomes for individuals managing chronic diseases, such as diabetes and hypertension.

4. Increases Self Awareness

Self-care often involves reflecting on your needs and emotions, which helps you become more in tune with yourself, improving emotional intelligence and decision-making.

5. Strengthens Relationships

When you care for yourself, you’re able to show up more fully in relationships, leading to deeper connections with others.

6. Builds Resilience

Consistent self-care helps build inner strength and resilience, which can help you to handle life’s challenges with greater ease.

7. Boost confidence

One study found that students who engaged in consistent self-care routines—such as physical exercise, mindfulness practices, and healthy eating—reported higher levels of self-confidence.

8. Prevent burnout

A self care Sunday can help prevent burnout since you get to start your week feeling more refreshed, more energized and you get a boost of positive energy.

One 2020 study, from the journal of occupational health psychology, found that incorporating self-care strategies, such as time management, relaxation, and personal hobbies, helped people achieve a better work-life balance and prevented burnout, particularly in demanding professions.

9. Improve sleep

One 2015 study, from Journal of American College Health, found that participants who incorporated self-care activities such as relaxation techniques, mindfulness, regular exercise, and healthy eating experienced significant improvements in their sleep quality, including better sleep duration and reduced sleep disturbances.

Self Care Sunday Ideas

1. Unplug from electronics

Taking a social media detox or setting boundaries around screen time can give you a much needed break from constant stimulation. Having a self care Sunday, without distractions from electronics, can help you focus on being fully present in the moment. 

2. Take a bath

A warm bath with essential oils, bath salts, or bubbles can be a relaxing treat.

3. Do your makeup

The process of applying makeup can be meditative and calming. Focusing on the steps involved helps you stay present, which is a key aspect of mindfulness. It’s a chance to pause, focus on yourself, and take a break from daily stressors.

4. Read a book

Books can take you into a new world. Getting lost in a good book can provide an escape from the stresses of everyday life. When you read, you lower your cortisol levels which will help you unwind and shift your focus.

5. Get a facial

Pamper yourself with a nourishing skincare ritual.

6. Take a nap

Rest when your body calls for it. Taking a nap can help you feel fully recharged.

7. Get a massage

Massages benefit both mind and body. Massage therapy lowers cortisol levels (the stress hormone) and increases the release of serotonin and dopamine, which help enhance mood and relaxation​(Frontiers)

8. Meditate

Spend 5-10 minutes focusing on your breath or practicing a guided meditation.

9. Do some yoga

Take 10-15 minutes to stretch or do a gentle yoga session.

10. Exercise

Every time you exercise, your body releases “feel good” endorphins. This makes it a great option for a self care Sunday. 

11. Connect with Nature

Spend some time outside to ground yourself and reconnect spiritually. Stay connected with someone who uplifts you.

12. Call or text a friend

Stay connected with someone who uplifts you. Have a good laugh with them or vent.

13. Do a DIY or Craft project

If you’re a hands on type of person, wou will love to do this as part of your sekf care sunday. There are so many options for DIY projects like scrapbooking or making vision boards.

14. Watch a movie or a good series

Watching a movie or series allows you to unwind and take your mind off stressful situations. It provides a mental break, giving your brain the chance to relax and recharge, which can reduce feelings of overwhelm or anxiety.

Final Thoughts

Self-care Sundays are days you can dedicate to catch up on your me, recharge time. These days have a ton of benefits including improved sleep, a boost in mood, and fewer chances of burnout.

You can start your self-care Sunday however you like but a few of the simplistic activities to schedule in are things like talking with a friend, meditating, doing a facial routine, and taking a stroll outside. 

Action step: Share this list with a friend who could use some self-care, and set a goal to hold each other accountable for taking time to relax and recharge.

Ready to take the actionable steps toward your mental health?

Click here to download your coping skills kit. You will receive a FREE actionable PDF guide straight to your inbox!

Sabrina Valdivia

Sabrina Valdivia

Spiritual Holistic Limited Licensed Marriage and Family Therapist and Coach

With a wealth of experience spanning more than 10 years, I have become a guiding light for those struggling with low self-esteem and anxiety, helping them rediscover their inner strength and self-worth.

My journey into holistic therapy and life coaching began as a personal quest for healing and self-discovery and a spiritual background from my determined single mother.

Having faced my own battles with low self-esteem and anxiety during my younger years, I intimately understood the challenges that many young women encounter in their lives.

This personal struggle ignited a passionate flame within me, inspiring me to delve into the realms of spirituality, self-help, and holistic healing modalities.

To read more about my story, click here.

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