speech on self care

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What Is Self-Care and Why Is It Important?

4 Ways to Practice Self-Care

What Is Self-Care?

• Building a Self-Care Plan

Self-care is the practice of taking care of physical, mental, emotional, and spiritual aspects of your life to promote health and wellness.

While many people may view self-care as a form of selfish indulgence, the act of caring for oneself is an important part of a person's overall well-being.

Many people do not fully understand what self-care means. Read on to find out more about what self-care is, examples of practicing self-care, and why it’s important for your mental and physical health.

Maskot / Getty Images

According to the World Health Organization (WHO), self-care is being able to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a healthcare provider.

The WHO also mentions that self-care is a broad term and many facets of a person’s life come into play, including:

• Hygiene (general and personal)
• Lifestyle factors such as exercise level and leisure activities
• Environmental factors such as a person’s living conditions or social habits
• Socioeconomic factors such as a person’s income level or cultural beliefs
• Self-medication and following treatment plans for current illnesses

The main goal of self-care is to prevent or control disease and preserve overall well-being through consistently taking care of various aspects of your health.

For a person to practice true self-care, they must use personal responsibility and self-reliance in a way that positively impacts their health in the current moment and the future.

Overindulgence in spending

Binge-eating your favorite but unhealthy foods

Participating in activities that provide instant gratification

Going on expensive and lavish vacations

Perfecting oneself by any means necessary

Numbing bad feelings using alcohol or illicit substances

Binge-watching television

Prioritizing one's physical and mental health

Adopting healthy lifestyle habits that can be maintained long-term

Eating a healthy diet

Finding exercise activities that you enjoy and participating in them regularly

Getting an adequate amount of good-quality sleep

Following treatment plans for existing conditions accordingly

Taking time out for yourself to participate in healthy activities you enjoy

What Types of Self-Care Are There?

Various forms of self-care involve different activities or actions. Each form is as important as the other and drives optimal health and well-being.

Physical Health

Taking care of your physical health is a form of self-care that helps improve quality of life and prevent or manage chronic conditions.

Physical self-care will be different for each person, but ways you can practice physical self-care include:

• Getting the proper amount of exercise
• Eating regular, well-balanced meals that are mostly whole foods and staying hydrated
• Engaging in relaxing activities that can help manage stress
• Getting enough sleep
• Getting regular medical and dental care

Mental Health

Mental self-care is designed to drive a healthy mind by practicing brain-stimulating activities and healthy mental behaviors. Mental self-care can help you manage stress, lower your risk of illness, and increase your energy.

While no two people are the same, these strategies can help you manage stress and stimulate your mind:

• Use relaxation programs or apps regularly to incorporate meditation, yoga, muscle relaxation, or breathing exercises. 
• Practice gratitude by reminding yourself daily of things you are grateful for. Write them down at night or replay them in your mind.
• Participate in creative activities you enjoy.
• Read a book or do a puzzle.
• Play games such as Scrabble, crossword puzzles, or other brain teasers.
• Try a new hobby.
• Engage in exercise.
• Take adult education classes.
• Seek help from a professional as needed.

Relationships

Having healthy relationships is a form of social self-care all its own. Research has shown that different forms of relationships, whether they be romantic, platonic, or familial, can all benefit overall health and well-being.

On the flip side, not having healthy relationships can be detrimental to health. When people lack platonic relationships, they are more likely to be subject to psychological distress and engage in unhealthy behaviors.  

Ways to foster relationships include:

• Regularly scheduling get-togethers (coffee, a walk, a meal, going to the movies, or just hanging out) with friends or family members
• Connecting with community or faith-based groups
• Volunteering for a local organization
• Joining a local group, such as a hiking club, knitting group, or other interest group

Not everyone has a spiritual or religious need. However, for some people nurturing their spirit allows them to connect on a deeper level with themselves and to think beyond themselves.

Spiritual self-care practices might include:

• Hiking or spending time in nature
• Listening to inspirational music
• Going to church or attending virtual spiritual activities or groups
• Talking with a spiritual advisor

Why Is Self-Care Important?

Practicing self-care regularly can bring about both short- and long-term benefits that lead to improved well-being and an improved health status.

In the short term, people who practice self-care can see positive changes such as:

• Reduced stress levels : Putting your health and needs first along with giving yourself a bit of rest can significantly reduce stress levels.
• Increasing self-worth : The more you take care of yourself, the better you will feel about who you are as a person. This is because more of your core needs will be met on a regular basis.
• Feelings of belonging : A short-term benefit of spending time with others will provide feelings of belonging and love, which is good for your overall mental health.

While the short-term benefits of self-care are good, the long-term benefits are what self-care is more focused on. Some long-term benefits include:

• Managing chronic conditions: By practicing physical and mental self-care strategies, conditions such as depression, diabetes, and heart disease can be more effectively managed.
• Disease prevention: Implementing self-care practices, such as regular exercise, healthy eating, and stress management techniques, reduces the risk of heart attack , stroke , and obesity in the future.
• Stress reduction: Stress affects all systems in the body. Chronic stress can lead to chronic health conditions. Practicing self-care that reduces chronic stress can help lower the risk of developing health conditions, such as heart disease, high blood pressure, gastrointestinal disorders, and more.
• Healthier relationships: When taking better care of our personal needs, we are better able to engage in healthy relationships partially due to increased self-esteem and self-worth.
• Improved job satisfaction: A study of nurses found those who implemented intentional self-care practices had significantly higher job satisfaction. The authors suggest implementing self-care practices could improve job satisfaction and teamwork while reducing burnout.
• Reduced burnout: Authors of a review of multiple studies concluded the solution for burnout is complex, but self-care strategies are one of several components that could be effective.
• Improved quality of life: When self-care practices help to better manage health conditions, reduce stress, or create a greater sense of belonging, overall well-being and quality of life improve.

How to Practice Self-Care

Building your perfect self-care plan will depend on your personal health and lifestyle. To create a plan to encourage better health and well-being:

• Determine your overall level of health: Once you know your starting point health-wise, you can begin adding or subtracting certain activities or stressors in your life to focus on improving your health.
• Identify your stressors: Make a list of things that cause you stress in all aspects of your life. The next step is to do your best to avoid certain stressors. If they are unavoidable, teach yourself coping techniques that can help lessen your stress reaction to certain situations.
• Identify your coping strategies: Everyone develops strategies to cope with health issues, stress, and other life problems. Make a list of your coping strategies and see which ones are healthy and which ones aren’t. The unhealthy ones that don't serve you well can be swapped out for healthier coping mechanisms.

After completing these three steps, you can begin to formulate a plan that you can commit to.

Self-Care Strategies for People With Chronic Disease

If you have a chronic disease, your self-care plan may look a little different than that of someone who does not. This is only because you will have to incorporate certain activities that will benefit you. For example, if you have diabetes , ensure that coping strategies and activities you utilize as self-care help you manage your condition while you follow your treatment plan.

Self-care is the practice of taking care of the physical, mental, emotional, and spiritual aspects of your life to promote health and wellness. It is a lifestyle that enables you to set aside time for your health to ensure your overall well-being now and for years to come.

If you do adopt the right techniques to care for yourself, you will be able to reap the benefits, such as better physical and mental health, the prevention or better management of disease, and better personal and workplace relationships.

World Health Organization. What do we mean by self-care?

National Institute of Mental Health. Caring for your mental health .

Holt-Lunstad J. Loneliness and Social Isolation as Risk Factors: The Power of Social Connection in Prevention . Am J Lifestyle Med. 2021 May 6;15(5):567-573. doi: 10.1177/15598276211009454

Kiecolt-Glaser JK, Wilson SJ. Lovesick: How Couples' Relationships Influence Health. Annu Rev Clin Psychol. 2017 May 8;13:421-443. doi:10.1146/annurev-clinpsy-032816-045111

David D, Dalton J, Magny-Normilus C, Brain MM, Linster T, Lee SJ. The Quality of Family Relationships, Diabetes Self-Care, and Health Outcomes in Older Adults. Diabetes Spectr. 2019 May;32(2):132-138. doi:10.2337/ds18-0039

Amati V, Meggiolaro S, Rivellini G, Zaccarin S. Social relations and life satisfaction: the role of friends. Genus. 2018;74(1):7. doi:10.1186/s41118-018-0032-z

Riegel B, Moser DK, Buck HG, et al. American Heart Association Council on Cardiovascular and Stroke Nursing; Council on Peripheral Vascular Disease; and Council on Quality of Care and Outcomes Research. Self-Care for the Prevention and Management of Cardiovascular Disease and Stroke: A Scientific Statement for Healthcare Professionals From the American Heart Association. J Am Heart Assoc. 2017 Aug 31;6(9):e006997. doi:10.1161/JAHA.117.006997

American Psychological Association. Stress effects on the body .

Monroe C, Loresto F, Horton-Deutsch S, et al. The value of intentional self-care practices: The effects of mindfulness on improving job satisfaction, teamwork, and workplace environments . Arch Psychiatr Nurs. 2021 Apr;35(2):189-194. doi: 10.1016/j.apnu.2020.10.003

Adnan NBB, Dafny HA, Baldwin C, Jakimowitz S, et al. What are the solutions for well-being and burn-out for healthcare professionals? An umbrella realist review of learnings of individual-focused interventions for critical care . BMJ Open. 2022 Sep 8;12(9):e060973. doi: 10.1136/bmjopen-2022-060973

California State University Department of Educational Psychology and Counseling. How to Create an Individualized Self-Care Plan.

By Angelica Bottaro Bottaro has a Bachelor of Science in Psychology and an Advanced Diploma in Journalism. She is based in Canada.

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What Is Self-Care, and Why Is It So Important for Your Health?

Self-care is all about looking after yourself. It means taking the time to tend to your physical, spiritual, mental, and emotional well-being. Practicing self-care is really important in itself, and it will enable you to help and care for others, work well, and do all the things you need to and want to accomplish in a day: in other words, be the best version of yourself.

Paula Gill Lopez, PhD , an associate professor in the department of psychological and educational consultation at Fairfield University in Fairfield, Connecticut, says the need for self-care is obvious. “We have an epidemic of anxiety and depression,” she says. “Everybody feels it.”

Self-care is part of the answer to how we can all better cope with daily stressors, explains Kelsey Patel , a Los Angeles–based wellness expert . It’s work stress, the stress of trying to keep up with the pace of daily life, which technology has hastened more than ever. “People are feeling lonelier and less able to unwind and slow down, which makes them feel more anxious and overwhelmed by even the simplest tasks,” Patel says.

Read on to learn more about self-care, including why it’s important, what it entails, and how it can benefit your overall health.

What Is Self-Care?

According to this definition, self-care includes everything related to staying physically healthy — including hygiene, nutrition, and medical care when needed. It’s all the steps you can take to manage the various stressors in your life and take care of your health and well-being.

Self-care does not mean the same thing for everyone. Different people will adopt different self-care practices, and even your own definition might change over time. “What is self-care for one person will likely differ from someone else, and what’s self-care for you one day might not feel like self-care another day,” says Marni Amsellem, PhD , a licensed psychologist based in the greater New York metropolitan area.

Regular self-care may help you put your best foot forward. “When we are regularly taking care of ourselves, we are better able to react to the things that go on in our lives,” Dr. Amsellem says. “It’s something we do to maintain positive well-being.”

As self-care has become more mainstream, the definitions have started to become more about general well-being and tend to focus on tuning in to one’s needs and meeting those needs. “Self-care is anything that you do for yourself that feels nourishing,” says Amsellem.

“That can be something that’s relaxing or calming, or it can be something that is intellectual or spiritual or physical or practical or something you need to get done,” she says.

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Types of self-care.

There are a few categories of self-care. The main areas it tends to include are physical, emotional and mental, and spiritual.

“Self-care could be anything that floats your boat — anything that puts a smile on your face,” Dr. Gill Lopez says. “Anything that makes you feel cared for, even if it’s you caring for yourself.”

Here are four of the main categories of self-care.

Emotional Self-Care

This includes all the things that help you relax and give yourself the time to decompress. It can include self-talk, weekly bubble baths, saying “no” to things that cause unnecessary stress. It can simply mean giving yourself permission to take a pause, or setting up a weekly coffee date with a friend. Perhaps it’s lighting some candles and listening to your favorite records, or reading a book in the garden. Whatever makes you feel happy, calm, and de-stressed.

Physical Self-Care

This could mean things like prioritizing sleep, and practicing good sleep hygiene . It might be adopting an exercise routine you can stick with, or choosing healthy and nourishing foods over highly processed ones.

Spiritual Self-Care

Spiritual self-care includes spending time in nature, meditating , or even just incorporating regular acts of kindness into your day. Some people choose to keep a gratitude journal , and if you practice organized religion, this could mean attending a service or ceremony as well.

Mental Self-Care

Mental self-care is also crucially important. It can mean doing things that keep the mind active and sharp, like learning a language, or a new and interesting subject. Puzzles and mind training games are also a great way to stimulate your mind and practice mental self-care. It can also involve practicing acceptance and improving self-love.

What Counts as Self-Care, and What Doesn’t?

There’s absolutely no exact science to self-care, because everyone has their own definition. The underlying rule is that it should be something that brings you sustained joy in the long run, Courtney says.

Though there are plenty of examples of self-care that seem to tread a fine line between a health-enhancing behavior and self-indulgence, self-care doesn’t have to be about padding your calendar with luxurious experiences or activities that cost money.

Consider a manicure or a massage or any other pampering activity. It might seem indulgent, but if the activity helps you de-stress and carve out time for yourself, it counts as self-care, Amsellem says. If weekly manicures or monthly spa days are beyond your means, they will likely add stress to your life in the long run, so there are plenty of other self-care practices you can adopt.

“Self-care does not have to cost anything — it’s just doing things you enjoy. And a lot of the things we enjoy or feel fulfilled from cost nothing,” Amsellem says. “Stepping outside and taking a deep breath, for example, might be the greatest act of self-care.”

Add Self-Care to Your Daily Routine

If you don’t have a lot of time, you can work acts of self-care into your daily routine. You can try being more mindful of your thoughts on your commute to work, or maybe you find ways to make daily tasks, like showering, more enjoyable. Pick a soap with a scent that you love, and focus on the physical sensations of the shower. What does your shower smell like? What does it sound like? How does the warm water feel on your skin? It’s about being mindful and present. “For about 10 minutes in the shower, which I have to do anyway, instead of letting my monkey brain run wild, I’m right there,” she says.

Daily chores like making your bed in the morning are also examples of self-care — or can be. “This is where that individuality comes into play, because for some people there is no way making a bed feels like self-care — it may just feel like a chore,” Amsellem says. But if it helps you claim your day and gives you a sense of accomplishment early on, you’ll have that with you even if the rest of the day gets derailed, Amsellem says.

How Self-Care Benefits Your Health and Well-Being

Many common self-care practices have been linked to longevity and other positive health outcomes, says Ellen K. Baker, PhD, a psychologist based in Washington, DC. There’s a lot of research, for example, showing that exercise, yoga, and mindfulness are supportive of mental and physical health, she says.

The following self-care practices have a strong, well-researched link to a longer life.

How to Start a Self-Care Routine

There are many ways to get started with a self-care routine . Determine which activities bring you joy, replenish your energy, and restore your balance. The following may provide a good starting point.

• Start small by choosing one behavior you’d like to incorporate into your routine in the next week.
• Build up to practicing that behavior every day for one week.
• Reflect on how you feel.
• Add more practices when ready.
• Get support through sharing practices with loved ones, a coach, a licensed professional (like a therapist or dietitian), or through your healthcare plan, community, or workplace.

Practicing self-care doesn’t need to be a heavy lift right out of the gate.

Here are a few ideas for activities that could help ease you into your self-care journey:

• Write in a journal.
• Start each day by paying attention to your breath for five minutes and setting intentions for the day.
• Eat breakfast.
• Reflect on what you’re grateful for each night.
• Put your phone on airplane mode for a half hour before bed each night to release yourself from the flurry of notifications.
• Call a friend just to say hello.
• Take up a relaxing hobby.
• Pick a bedtime, and stick to it.

Note: If you read this and feel a sense of demoralization or sadness from the challenges of mounting or establishing a self-care practice, it’s best to get help and support. There may be barriers to caring for yourself from past trauma, mental health issues, or family situations that may be making it more challenging to get started.

Seek support from trusted counselors and behavioral health providers (like a therapist), a trusted primary care doctor, or a close friend.

The Takeaway

Self-care means taking proactive steps to tend to your physical and emotional health, helping you cope with daily stress and improve overall well-being. It's not about self-indulgence, but activities that bring joy and help you feel balanced. Start small by incorporating daily practices that rejuvenate you, like mindful breathing or setting daily intentions.

Common Questions & Answers

Self-care is anything you do to take care of yourself so you can stay physically, mentally, and emotionally well. Its benefits are better physical, mental, and emotional health and well-being. Research suggests self-care promotes positive health outcomes, such as resilience, longevity, and better stress management.

Common examples of self-care include: a regular sleep routine, a healthy diet, spending time in nature, a hobby you enjoy, and expressions of gratitude. Self-care can look different for everyone, but to count as self-care, the behavior should promote health and happiness for you.

To get into a regular self-care routine, experts recommend starting small rather than tackling the most challenging thing first. Choose one practice each week to weave into your daily routine. Note any positive changes, and add in more practices when you feel ready.

Resources We Trust

• Cleveland Clinic: How to Start a Self-Care Routine
• Mayo Clinic: Self-Care Tips to Manage Mental Health and Wellness
• National Institute of Mental Health: Caring for Your Mental Health
• World Health Organization: Self-Care for Health and Well-Being
• Global Self-Care Foundation: What Is Self-Care?

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

• Self-Care for Health and Well-Being. World Health Organization .
• Walsh K. What Is Self-Esteem? DailyOM . August 2022.
• Mills J et al. Exploring the Meaning and Practice of Self-Care Among Palliative Care Nurses and Doctors: A Qualitative Study. BMC Palliative Care . April 2018.
• What Is Self-Care. International Self-Care Foundation .
• Pizzo PA. A Prescription for Longevity in the 21st Century: Renewing Purpose, Building and Sustaining Social Engagement, and Embracing a Positive Lifestyle. JAMA . January 2020.
• Pedro F et al. Association of Leisure-Time Physical Activity Across the Adult Life Course With All-Cause and Cause-Specific Mortality. JAMA . March 2019.
• Alimujiang A et al. Association Between Life Purpose and Mortality Among U.S. Adults Older Than 50 Years. JAMA . May 2019.
• Fadnes LT. Life Expectancy Can Increase by Up to 10 Years Following Sustained Shifts Toward Healthier Diets in the United Kingdom. Nature . November 2023.
• Li H et al. Association of Healthy Sleep Patterns With Risk of Mortality and Life Expectancy at Age of 30 Years: A Population-Based Cohort Study. QJM . March 2024.
• Rojas-Rueda D, et al. Green spaces and mortality: a systematic review and meta-analysis of cohort studies. Lancet . November 2019.
• Riegel B et al. Self-Care Research: Where Are We Now? Where Are We Going?  International Journal of Nursing Studies . April 2021.

Speech on Self Confidence

Self-confidence is a key ingredient that fuels your journey towards success. It’s like a magic potion that helps you face challenges head-on.

Without self-confidence, even the smallest tasks seem daunting. Remember, your belief in yourself can move mountains!

1-minute Speech on Self Confidence

Ladies and Gentlemen,

Today, I would like to speak to you about an essential aspect of our personality: Self Confidence. It is the belief in oneself to accomplish any task.

Self-confidence is not a trait that we are born with. It is something we develop as we grow and nurture it. It starts with understanding yourself, recognizing your potential, and identifying your skills. We are all unique in our way, equipped with different talents and abilities. To become confident, you need to acknowledge your strengths and embrace your weaknesses.

A self-confident person is admired by others and inspires confidence in others. They face their fears head-on and tend to be risk takers. Self-confidence can enrich our lives as it opens up more possibilities. With confidence, we can achieve our goals, conquer our fears, and reach heights we may have never imagined.

In conclusion, self-confidence is a skill that can be built upon every day. It opens numerous doors to opportunities and helps us overcome our fears, making us resilient in the face of challenges. So, let us all strive to cultivate this trait to experience a fulfilling and successful life. Thank you.

Also check:

2-minute Speech on Self Confidence

Today, I would like to speak about something integral to our lives, something that can be the deciding factor of our success – Self Confidence. What is self-confidence? It is the belief in oneself and one’s abilities. It is the courage to take risks, to face challenges, and to not be afraid of failure.

Self-confidence comes with self-awareness. We should identify our strengths and weaknesses, and work towards improving them. A weakness is not a flaw, but an opportunity for development. Do not see it as a deficiency, but as a sign of self-improvement. It’s important to set realistic and achievable goals for ourselves and strive to reach them.

However, self-confidence does not mean being overconfident or arrogant. It means having a positive and realistic view of ourselves and our abilities. Overconfidence can lead us to underestimate the effort required to achieve our goals, while self-confidence motivates us to work hard towards them.

Remember, failures and criticisms are stepping stones to success. They help us to learn, to grow, and to improve. If we fail, we should not let it lower our self-confidence. Instead, we should learn from it and persist. Criticisms should not dishearten us; instead, they should be viewed as constructive feedback and a chance to improve ourselves. After all, failure is not the opposite of success; it’s a part of success.

Building self-confidence is a gradual process. It involves changing how we perceive ourselves and how we react to situations. Let’s cultivate a positive mindset, accept compliments graciously, keep a check on our thoughts, and affirm ourselves. Regular exercise, a healthy diet, and good sleep also contribute greatly to building and maintaining self-confidence.

In conclusion, self-confidence is not just about believing in our abilities; it is about believing in ourselves. It’s about understanding and accepting ourselves, acknowledging our strengths and weaknesses, and seeing them not as barriers, but as opportunities for growth. It’s about standing tall, not in comparison to others, but to our previous selves. Let’s celebrate every achievement, no matter how small, and keep striving to become the best versions of ourselves.

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Why Self Care Is So Important

You’re overwhelmed at work. You have a ton of projects piling up at home, and your calendar is packed with overdue tasks. To make room for all of this stuff, you skip lunch, stop going to the gym, and forget about your social life entirely. When we’re stressed, self care is usually the first thing to go. And that only makes things worse.

As fluffy and indulgent as the phrase “self care” may sound, it’s just a few basic habits that are crucial to your functioning. Most of us grew up believing that the more you sacrifice, the bigger the reward. In high school, for example, I once signed up for a debate tournament and forced myself to stay up all night preparing. I figured pushing myself to the point of exhaustion had to pay off. Of course, the next day, I was so exhausted I could barely form coherent sentences, and I tanked.

The point is, it’s easy to take the “hard work pays off” adage too far, to the point that it becomes counterproductive. Your abilities are worn. Your skills aren’t as sharp. You lose focus. You might think you’re working hard, and maybe you are in some ways, but you’re not working efficiently.

Self Care Isn’t Just Important, It’s Crucial

It’s easy to neglect taking care of ourselves because when we’re busy and overwhelmed, even a small reprieve feels like a luxury. So actually taking time to eat lunch, exercise, and hang out with friends? That just feels like slacking.

That mindset backfires, though. Self care actually helps you make progress faster for a few reasons:

Self care prevents “overload burnout”: We’ve all been there: you push yourself to the point that you can’t take anymore so you just give up. Self care helps you avoid getting to that point.

Self care reduces the negative effects of stress : A small amount of stress can serve a purpose, but after a while, it just breaks down your mind and body. Taking care of yourself means keeping your stress from taking over so you can function at full capacity.

Self care helps you refocus : When I was stuck on a complicated math problem in school, my teacher would suggest walking away and coming back—taking a break, basically. Breaks are the epitome of self care, and studies show they’re great for helping you perform better .

Sometimes I treat self care as a reward. I’m so hungry I can barely think, but I’ll force myself to finish a batch of work before I eat lunch. What I’m really doing is making my job more difficult by allowing myself to run on fumes.

In other words, self care is not a reward. It’s part of the process. Sometimes we get so used to “rewarding ourselves” with lunch or even a trip to the bathroom, though, that we forget exactly what it means to take care of ourselves.

Make Time to Eat Well and Exercise, Even If You’re Busy

It’s easy to neglect exercise when you’re overextended because, well, exercise requires time, energy, and often a change of clothes or trip to the shower. It’s daunting, messy, and uncomfortable.

It’s important, though, so you want to make time for it in your daily routine . Consider teaming up with a workout buddy or a group to hold yourself accountable. If you’re busy, try an app like Sworkit . It suggests specific exercises and routines based on how much time you have, even if it’s only five minutes. Or, find a gym that’s close to work, or better yet, along your commute. This way, you get a workout and you beat traffic. Of course, no matter how busy or unmotivated you are, sometimes you just have to get up and do it .

Everyone wants to eat well and find food that’s good for them, but it’s hard to cook or plan meals when you’re busy. When I have three deadlines on my tail, I’m much more likely to reach for leftover pizza rather than make myself a salad.

It’s also hard enough to eat healthy in a world filled with processed food , though. Start small, as our own Beth Swarecki suggests. Do you want to eat less sugar? Control your carb intake? Focus on one area at a time rather than trying to overhaul your entire diet at once.

Also, sometimes eating junk feels like self care. I often “treat” myself with a handful of Oreos. Nothing wrong with the occasional indulgence, but in contrast, I think of healthy food as the enemy, so I don’t eat it as much of it as I should. This really involves changing the way you think about eating well entirely , but you can start by experimenting with healthy foods you might actually like, and not trying to force yourself to eat stuff you hate just because it’s healthy.

Practice Good Emotional Hygiene

The physical aspect is obviously important, but when a lot of people talk about self care, they’re talking about emotional health: dealing with stress, anxiety, sadness, depression . And that’s probably because we tend to ignore it more. As psychologist Guy Winch asks, “We brush and floss but what daily activity do we do to maintain our psychological health?”

When you’re feeling any kind of intense emotion—stress or anger, for instance—it helps to take a quick break to process it. What exactly are you feeling, and why? It might help to run down a list of feeling words to help better pinpoint your emotion.

For a long time, when I’d feel anxious or stressed, I’d work right through it, frustrated the entire time. For example, if my boss asked me to fix something I worked hard on, I’d get upset and stressed out, rush through it, all the while beating myself up for being a failure. I was hurt and frenetic—not the best conditions for getting stuff done.

Instead, I now try to set aside a minute to acknowledge my feelings, even if it’s just admitting to myself that I feel rejected. I simply stop what I’m doing, walk away for a second, and pinpoint my feeling. Acknowledging it serves a practical purpose. For one, it forces me to slow down and think more rationally. It’s like taking a break. It also keeps my emotions from taking over even more. My boss tells me to fix something and I feel rejected, but now I know that. So when I start to tell myself I’m a failure, it’s a lot easier to remind myself, “you’re not a failure, you’re just feeling rejected about this project right now.”

Keeping a journal is a good idea , too. It’s cathartic. And in a study from the journal Advances in Psychiatric Treatment researchers found that journaling for 15–20 minutes helped study participants cope with traumatic, stressful, or emotional events.

It sounds very touchy-feely, I know, but that’s sort of the point of emotional hygiene. You want to take time to deal with your feelings so you can control them and get back to work. Controlling them means acknowledging and understanding them.

If your emotional pain is especially difficult to manage , you might consider finding a good therapist or counselor . If you can’t really afford one , try dialing 211 , the FCC’s line that connects you to local community services.

Protect Your Schedule

A few years ago, I was consistently working 50-60 hours a week, and predictably, I was stressed, irritable, and unfocused. This is common, according to research from John Pencavel of Stanford University (PDF) . He found that after about 50 hours of work, employee productivity and output plummets.

Protecting your schedule often means learning to say no to things, which can be tough. Wharton professor Adam Grant suggests:

The Deferral : “I’m swamped right now, but feel free to follow up

The Referral: “I’m not qualified to do what you’re asking, but here’s something else

The Introduction: This isn’t in my wheelhouse, but I know someone who might be helpful

Of course, sometimes you just have a boss or manager that asks for too much. In that case, you may need to schedule time to discuss your workload and your responsibilities. It’s easier said than done, and not all bosses will understand the need for self care, unfortunately. However, it’s a better option than simply continuing to say yes.

Maybe you’re the one squeezing too much in your schedule, though. One way to combat this is to add empty events in your schedule . This way, if a task takes longer than expected or something else comes up, you’ve budgeted the extra time for it.

Finally, squeeze some time in your schedule for yourself. Create some down time in your schedule to devote to activities you enjoy: reading, catching up on game highlights, looking at the clouds. Block that time in your calendar, too. Then, do everything you can to defend that time .

Spend Your Time (and Money) on What Matters

Sometimes being busy feels good. When I was working 50-60 hours a week, I felt successful just because I was constantly working. I wasn’t necessarily getting anywhere, though. It was the illusion of progress. In fact, I put off a lot of goals I wanted to accomplish in exchange for the satisfaction I got from crossing stuff off my to-do list. Sometimes, real progress means being unproductive . It can be hard to put tasks and obligations on hold, but sometimes that’s exactly what you have to do in the spirit of self care.

Focus on the “one big thing” each day that will make you feel accomplished , as business coach Mark McGuinness suggests. This way, you’re aware of what really matters to you, which makes it easier to prioritize your time accordingly.

And your money is a lot like your time. We all spend it wastefully every now and then, and that’s to be expected, but ultimately, you want to spend it on what matters to you . When we’re stressed, it’s common to spend mindlessly. That usually makes things worse, because money is a huge source of stress for a lot of us.

Learning to manage it is another way to embrace self care, and you can start by creating a budget with a purpose . Even if the purpose is getting out of debt, it helps to declare why getting out of debt is important to your bottom line . Maybe you want to travel. Maybe you want to feel secure. Either way, make the goal about you, and not only will you feel better about it, you’ll also be more apt to stick to it, and therefore less stressed.

Taking care of your basic physical and emotional needs should really be the backbone for getting stuff done, but ironically, self care is usually the first thing to go. If it’s gotten to the point that you’ve perhaps even forgotten what it means to take care of yourself, these points should help you recover.

Illustration by Fruzsina Kuhári.

The Connection Between Self-Care and Mental Health

Taking care of oneself supports mental health and fitness..

Posted February 22, 2023 | Reviewed by Davia Sills

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• Self-care is linked to improved mental health, self-esteem, self-worth, and optimism.
• Self-care involves valuing ourselves enough to make our health, well-being, and happiness a priority.
• We often don't take enough care of ourselves, which can have long-term effects on well-being.

Self-care may seem like nothing more than the latest buzzword or passing trend, but in reality, it is a commitment to ourselves—a promise to factor ourselves into the equation of our lives. When we optimize self-care, we feel better, look better, and have more energy. And quality self-care is linked to improved mental health, with benefits like enhanced self-esteem and self-worth, increased optimism , a positive outlook on life, and lower levels of anxiety and depression .

We’re all we have, and we owe it to ourselves to take care of our physical and mental health. While we don’t set out to do ourselves harm, self-care often ends up last on the list of priorities in our busy lives.

The road to self-sacrifice is paved with good intentions. We sacrifice ourselves to meet deadlines, help others, and show others we love and care for them by going above and beyond to help them. We over-extend, over-promise, and exhaust ourselves so often and so much that we don’t even realize how tired and stressed we are.

When we’re tired, angry, and dissatisfied with ourselves. we reach for a quick fix to feel better. We over-indulge in habits and behaviors that offer temporary relief or distraction, but do not make things better. When the day is done, we’re often too tired to sleep... and we wake up the next day and do it all over again. The solution: bringing in quality self-care that sustains us and ensures that we factor ourselves into the equation of our lives.

Self-care and energy

Self-care revolved around caring for—and maximizing—our four sources of energy: the food we eat, our sleep , our breath (our physical activity levels), and our state of mind . Many experts frame tending to these four aspects of life as the four pillars of quality self-care. Integrating quality self-care into our lives is a powerful way to reconnect and reinvigorate ourselves, mind, body, and soul.

Unlike a shiny new vehicle, we don’t come with an owner’s manual. But if we did, we’d all have the basic knowledge to fuel ourselves with fresh, high-quality, nutrition -rich foods. We would know to keep problematic behaviors and habits in check. We would know how to talk to ourselves with kindness and compassion and challenge our negative beliefs and self-defeating thoughts. We would take the time to move our bodies daily, to breathe deep, nourishing breaths. We would know how to prepare for and prioritize quality sleep. And we would understand the importance of pursuing interests and connections that bring us joy and a sense of connection to ourselves on a daily basis.

The absence of self-care

For people suffering from mental health issues like depression, every day is a challenge. I used to run groups for people suffering from depression. In our sessions, I would take everyone through an exercise of listing things that they enjoyed, things of interest and value to them, and things that made them smile. After everyone had completed their list, I would ask them to take a few minutes to reflect on how many of those activities they had engaged in over the previous week, and share their thoughts. Each week, almost everyone reported that they had not done any of the enjoyable activities on their list.

Connecting to ourselves

This group exercise illustrates a valuable lesson in resilience . Resilience isn’t something we do or don’t have. It is something we build and reinforce every day. Through having compassion for ourselves and purposely engaging in things that make us feel good when we have low self-esteem or are struggling, we connect to our power, our ability to lift and support ourselves through whatever comes our way. Self-care involves valuing ourselves enough to make our health, well-being, and happiness a priority. It means having compassion for ourselves by acknowledging when we are struggling, over-extending ourselves, or feeling unwell.

5 steps for enhancing self-care

We need to understand that we can step back, press pause, and direct our energy on taking care of ourselves. We need to realize that we can choose to live our lives in a way that supports and optimizes both our physical and mental health, fitness, and well-being!

• Make quality a priority in your life. Quality food, rest, and time to connect with friends, family, and ourselves feeds, repairs, and restores the body, mind, and spirit.
• Pay attention to your thoughts. Challenge negative self-talk , fears, and feelings of inadequacy.
• Be as nice to yourself as you are to others. We’re often our harshest critics and most relentless worst enemies.
• Start saying no to requests to help others when you are running on empty or don’t have the time to take care of your own need.
• Stay connected to yourself. Engage in an activity or experience that brings you joy, no matter how briefly. Sit in the sunshine. Listen to a favorite song. Meet a friend. Walk in nature. Simply do something that brings joy and love and keeps you connected to yourself.

Monica Vermani, C. Psych., is a clinical psychologist specializing in the treatment of trauma, stress, mood and anxiety disorders, and the author of A Deeper Wellness .

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The Power of Self-Talk in Our Self-Care Practices

• Mental Health Tips

The power of positive self-talk is undeniable. Having a positive internal narrative is linked to numerous benefits such as feeling better about yourself: one study even claims these benefits can include living longer!  However, when stress levels rise in our personal lives or at work, staying positive in our own minds is not easy.

Some stress is healthy and may be essential to help us to meet deadlines and prioritize tasks we must complete.  But too much can risk feelings and thoughts that lead to burn out.  When stress becomes too significant, it begins to shift our internal dialogue.  When this occurs, that negative self-talk can sabotage our ability to deal with stress and our workload in a manner that helps resolve the stressors.  This can then lead to emotional shut down or reverting to unhealthy ways to cope such as drinking too much or avoidance.

Here are some ideas on how we can help support ourselves:

Pay attention. Be astutely aware of your internal narrative.  Notice subtle changes that may signify you are overwhelmed or not managing your stress well.  Reflect on what may have changed in your workload that may be contributing to this, perhaps a new project at work, recent money stressors, or relationship stressors.

Reframe. Use a notebook to write down some of the narrative thoughts you notice floating through your mind.  Later, when you sit and unplug from your day, write down an opposing argument to help you reframe each of those negative thoughts.  For example, “I just can’t take it anymore!” can be reframed to “I have made it through tough times before, I know I can do this.”  Use this argument to counter each time you notice that negative self-talk rising up.

Say it out loud.  Burn out and stress are contagious and negatively impact the collective health of our family or our team at work.  But talking in a solution focused way with loved ones or our supervisor can help bring these concerns into the open for discussion and problem solving.  Set the intention in your mind to show up for yourself and those you care about by expressing these stressors, “There is something important we need to address…” Avoid allowing the thoughts and emotions to become too overwhelming by stuffing them inward.  Stress does not disappear when we ignore it, we have to actively engage it to help diminish the negative impact it can have.

Show compassion.   Approach your thinking with kindness and an openness.  Work to see things clearly, evaluating what is a temporary increase in stress and what area requires you to seek out additional assistance.  Engage in activities to bring self-talk to the front of your awareness such as journaling or developing positive mantras.  Part of that self-talk needs to be asking ourselves what we need to take good care of ourselves.  Our self-talk is the driving force in being able to engage in self-care…in identifying that we are worthy of a day off or to assert what we need to others.

Now more than ever, the impact of the COVID-19 pandemic is an emotional one.  Fears of severe illness are down, with vaccines and improved recovery rates.  The emotional toll caused by the pandemic seems to be reaching its peak, flooding the mental health system with people struggling with mental health and addiction symptoms.  Be gentle with yourself.  Ask for help.  Partner with your people at work and home to help manage the stress this new emotional wave of the pandemic is putting on you!

Melissa Farrell

Vice President of CCBHC Clinic Operations

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The Importance of Self-Care

The Importance of Self-care

We can all help our loved ones and community members get through crisis. But as we take action to support others, it is also vital that we take the time to support and care for ourselves. This page shares tips and resources to help you practice self-care.

If you’re looking for additional resources or support for yourself or a loved one, please call or text the 988 Suicide & Crisis Lifeline at 988 or chat online at  988lifeline.org/chat .

While you are supporting and helping someone who may be in crisis, it is especially important for you to also take care of yourself. Practicing self-care does not mean you are choosing yourself over your loved one. It means that you are simply being mindful of your own needs, so you are better able to support the people you care about. When you take care of yourself and are not stressed, you are better able to meet the needs of others.

Self-care comes in a variety of forms. It does not require an elaborate plan; self-care can be as simple as taking a deep breath when you notice you are becoming stressed. By maintaining your physical and mental health, you will likely be better equipped to handle the stressors that come along with supporting someone you care about. ( Source )

Signs of Stress (Adapted from Vibrant Emotional Health’s Staying in Balance: Healthy Solutions for Managing Workplace Stress and Mayo Clinic’s Caregiver Stress Management )  

Take a look at this list, and check in with yourself. It’s important and healthy to acknowledge your limits.

Do you feel…

• Anxious or full of worry?
• Unable to concentrate?
• Achy or sick more than usual?
• Sad or generally unhappy?
• Overwhelmed and constantly worried?
• Irritable or short tempered?
• Tired often?
• Lonely or alone?

Are you having trouble…

• Remembering things?
• Getting your work done?
• Making good decisions?
• Used alcohol, cigarettes, or drugs to “feel better”?
• Been sleeping too much or too little?
• Been eating too much or too little?
• Gained or lost weight?
• Isolated yourself from friends and family?
• Neglected responsibilities?
• Lost interest in activities you used to enjoy?

These can all be signs and symptoms of stress. If you think stress-overload might be affecting your life, there is something you can do about it.

Self-Care Strategies for Managing Stress

Self-care, as the word itself suggests, is what we do to take care of ourselves. When we get stressed out, we tend to ignore the very things that might make us feel better, so it is important to find time to take care of yourself.

Remain socially connected. When you are supporting someone else, it can be easy to lose sight of your other social connections. It is important stay in touch with your family and friends who can offer support. Set aside some time each week to spend time with others in your support network. ( Source )

Maintain a healthy lifestyle. By improving your physical health, you will be better able to maintain your mental health, and therefore may be more effective in supporting someone you care about.

• Exercising regularly is an important part of staying both physically and mentally healthy. Exercise doesn’t have to consist of a complicated workout routine at the gym. It can be as simple as taking the stairs instead of the elevator, or walking or biking instead of driving. Daily exercise produces stress-relieving hormones and improves your general health.
• Eating healthy foods is what will give your body fuel to exercise. By eating mostly unprocessed foods, you can lower your risk for chronic illness and stabilize your energy and mood.
• Getting enough sleep is also important in maintaining your physical and mental health. People generally require 7 – 9 hours of sleep to stay healthy. Turning off your phone and TV about 30 minutes before you go to bed can help you sleep better.
• Avoiding use or misuse of drugs and alcohol is an important aspect of stress management because rather than reducing stress, drugs and alcohol can worsen it. Click here if you are seeking help for substance abuse.
• Practicing relaxation exercises such as deep breathing and meditation can help reduce stress, and clear your mind. Click here to learn more about these exercises.( Source )

Make time for yourself. When caring for someone who may be suicidal, it can be hard to find time to take care of yourself. However, to be a productive caregiver, it is important to have some “me time.” Write out a list of activities that bring you joy to refer to when you need some time for yourself. These activities do not have to be elaborate or take a lot of planning. It can be something as simple as taking a walk in a park, listening to music, or writing in your journal. Anything that makes you feel better is worth a little bit of time out of your day.

Know when you need to ask for help . When caring for someone with suicidal thoughts, you may become overwhelmed. Being overwhelmed does not make you a bad caregiver, family member, or friend, it makes you human. There are various resources for caregivers such as NAMI Family Support Groups . These groups offer support for people with loved ones who have experienced symptoms of a mental illness. In addition, the 988 Suicide & Crisis Lifeline is always available to provide free and confidential support and resources to you or your loved one by calling or texting 988 or chat online at 988lifeline.org/chat .

101 Best Self-Care Quotes To Remind You What Matters

It's incredibly important that each of us takes the time to practice self care. Not just a shallow "bubble baths and pedicures" form of self care (though those are both fun, too) — but a meaningful, intentional, thoughtful self care, that actually helps us. When we practice genuine self care, we get the opportunity to understand ourselves better, recharge our batteries before they're empty, and maintain the ability to make a difference for our loved ones and communities.

Want to get started with your self care practice immediately? Check out our other self-care guides: 101 Self-Care Ideas | The Best Self-Care Apps | How To Practice Proactive Self-Care | How To Cheer Yourself Up | How To Build a Self-Care Kit | Self Care Journals & Planners | Self-Care Affirmations | International Self-Care Day | Self-Care Gifts

Explore our curated list of the best quotes about self care:

Inspirational self-care quotes.

“Self-care is one of the active ways that I love myself. When you can and as you can, in ways that feel loving, make time and space for yourself.” — Tracee Ellis Ross 

“You are imperfect, you are wired for struggle, but you are worthy of love and belonging.” — Brené Brown

“Self-care is so much more than a beauty regimen or an external thing you do. It has to start within your heart to know what you need to navigate your life. A pedicure doesn’t last, but meditating every day does.” — Carrie Anne Moss

“I have come to believe that caring for myself is not self-indulgent. Caring for myself is an act of survival.” — Audre Lorde

“As you grow older, you will discover that you have two hands, one for helping yourself, the other for helping others.” — Maya Angelou

“With every act of self-care your authentic self gets stronger, and the critical, fearful mind gets weaker. Every act of self-care is a powerful declaration: I am on my side, I am on my side, each day I am more and more on my own side.” — Susan Weiss Berry

“The world would be a paradise of peace and justice if global citizens shared a common definition of love which would guide our thoughts and action.” — bell hooks

“It’s okay to take time for yourself. We give so much of ourselves to others, and we need to be fueled both physically and mentally. If we are in balance, it helps us in all our interactions.” — Faith Hill

“Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve from the overflow. You cannot serve from an empty vessel.” — Eleanor Brown

“Faux self-care is a method — in the moment, going for a run might improve your mood, but it does nothing to change the circumstances in your life that led you to feel drained, energy-less, or down. On the other hand, the work of real self-care is about going deeper and identifying the core principles to guide decision-making. When you apply these principles to your life, you don’t just feel relief in the moment, you design a system of living that prevents the problems from coming up in the first place.” — Pooja Lakshmin, Real Self-Care: A Transformative Program for Redefining Wellness

On Self Care Allowing You To Help Others

“Self-care is giving the world the best of you, instead of what’s left of you.” — Katie Reed

“In dealing with those who are undergoing great suffering, if you feel ‘burnout’ setting in, if you feel demoralized and exhausted, it is best, for the sake of everyone, to withdraw and restore yourself. The point is to have a long-term perspective.” — The Dalai Lama

“You are in a much better position to serve others when your basis needs are met and your ‘tank is full’.” — Michael Hyatt

“Self-care is the number one solution to helping somebody else. If you are being good to yourself and your body and your psyche, that serves other people better, because you will grow strong enough to lift someone else up.” — Mary Lambert

“When you take care of yourself, you’re a better person for others. When you feel good about yourself, you treat others better.” — Solange Knowles

“By taking care of myself I have so much more to offer the world than I do when I am running on empty.” — Ali Washington

“If your compassion does not include yourself, it is incomplete.” — Jack Kornfield

“Every one of us needs to show how much we care for each other and, in the process, care for ourselves.” — Princess Diana

“If you don’t love yourself, how the hell you gon’ love somebody else?” — RuPaul

→ Read more quotes about making a difference and quotes about activism

Positive Self-Care Quotes

“Self-care is not self-indulgence, it is self-preservation.” — Audre Lorde

“Nourishing yourself in a way that helps you blossom in the direction you want to go is attainable, and you are worth the effort.” — Deborah Day

“Honoring your own boundaries is the clearest message to others to honor them, too.” — Gina Greenlee

“Wherever you are, at any moment, try and find something beautiful. A face, a line out of a poem, the clouds out of a window, some graffiti, a wind farm. Beauty cleans the mind.” — Matt Haig , Reasons to Stay Alive

“To me, self-care isn’t really shallow. Showing up for yourself, putting on a little moisturizer, can inspire so many different parts of your life.” — Jonathan Van Ness

“Knowing how to be solitary is central to the art of loving. When we can be alone, we can be with others without using them as a means of escape.” — bell hooks

Self Care Isn’t Selfish Quotes

“Self-care is never a selfish act—it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.” — Parker Palmer

“Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel.” — Eleanor Brownn 

“It’s not selfish to love yourself, take care of yourself, and to make your happiness a priority. It’s necessary.” — Mandy Hale

“There is enough time for self-care. There is not enough time to make up for the life you’ll miss by not filling yourself up.” — Jennifer Williamson

“The time to relax is when you don’t have time for it.” — Sydney J. Harris 

On Self Love

“Love yourself first and everything else falls in line. You really have to love yourself to get anything done in this world.” — Lucille Ball

“To love oneself is the beginning of a lifelong romance. ” — Oscar Wilde

"Having the ability to become friends with yourself is a powerful thing." — Maybell Eequay

"Nothing can dim the light that shines from within." — Maya Angelou

“When I loved myself enough, I began leaving whatever wasn’t healthy. This meant people, jobs, my own beliefs, and habits — anything that kept me small.  My judgement called it disloyal. Now I see it as self-loving.” — Kim Mcmillen 

“Don’t take your health for granted. Don’t take your body for granted. Do something today that communicates to your body that you desire to care for it. Tomorrow is not promised.” — Jada Pinkett Smith

“You have been criticizing yourself for years, and it hasn’t worked. Try approving of yourself and see what happens.” — Louise Hay 

“The greatest gift you can give yourself is a little bit of your own attention.” — Anthony J. D’Angelo

“Self-care is a deliberate choice to gift yourself with people, places, things, events, and opportunities that recharge our personal battery and promote whole health — body, mind, and spirit.” — Laurie Buchanan, Ph.D.

“Bask in the warmth of your own light.” — Amy Perez

“You can’t build joy on a feeling of self-loathing.” — Ram Dass

“The real difficulty is to overcome how you think about yourself.” — Maya Angelou

“Embrace the glorious mess that you are.” — Elizabeth Gilbert

“Self-love has very little to do with how you feel about your outer self. It’s about accepting all of yourself.” — Tyra Banks

→ Read more quotes about self love

For Mental Health

“Take a shower, wash off the day. Drink a glass of water. Make the room dark. Lie down and close your eyes. Notice the silence. Notice your heart. Still beating. Still fighting. You made it, after all. You made it, another day. And you can make it one more. You’re doing just fine.” — Charlotte Eriksson

“My brain and my heart are really important to me, I don’t know why I wouldn’t seek help to have those things be as healthy as my teeth. I go to the dentist. So why wouldn’t I go to a shrink?” — Kerry Washington

“Taking care is one way to show your love. Another way is letting people take good care of you when you need it.” — Fred Rogers

“Allow yourself the things you need right now. Whether that’s space, rest, support, or something else, know that you are not a burden for taking care of yourself.” — TWLOHA

→ Read more mental health quotes

On Inner Strength

“It is not the load that breaks you down. It’s the way you carry it.” — Lena Horne

“If you get tired, learn to rest, not to quit.” — Banksy

“Growth is necessary but don't convince yourself that those past versions of you were worthless. You wouldn't be here without them.” — Megan Jayne Crabbe

“It's good to do uncomfortable things. It's weight training for life.” — Anne Lamott

“Some days are going to be more of a struggle than others. That is okay and you need to forgive yourself in order to keep going — and growing.” — Sara Ahmed

“We either make ourselves miserable, or we make ourselves strong. The amount of work is the same.” — Carlos Castaneda

→ Read more quotes about staying strong and quotes about resilience

“To be a good parent, you need to take care of yourself so that you can have the physical and emotional energy to take care of your family.” — Michelle Obama  

“I believe that the greatest gift you can give your family and the world is a healthy you.” — Joyce Meyer

Taking care of yourself doesn't mean me first; it means me too.” — L.R. Knost

“If we give our children sound self-love, they will be able to deal with whatever life puts before them.” — bell hooks

“You are worth the quiet moment. You are worth the deeper breaths and you are worth the time it takes to slow down, be still, and rest.” — Morgan Harper Nichols

“No woman can control her destiny if she doesn’t give to herself as much as she gives of herself.” — Suze Orman

“Do something every day that is loving toward your body and gives you the opportunity to enjoy the sensations of your body.” — Golda Poretsky

“People may flatter themselves just as much by thinking that their faults are always present to other people’s minds as if they believe that the world is always contemplating their individual charms and virtues.” — Elizabeth Gaskell

→ Read more quotes for Women's History Month and quotes to empower women

For Teachers

“You are strong enough to handle whatever this week brings. Get some rest knowing you are capable.” — TWLOHA

“As important as it is to have a plan for doing work, it is perhaps more important to have a plan for rest, relaxation, self-care, and sleep.” — Akiroq Brost

“Carve out and claim the time to care for yourself and kindle your own fire.” — Amy Ippoliti

“Self-compassion is simply giving the same kindness to ourselves that we would give to others.” — Christopher Germer

“When you recover or discover something that nourishes your soul and brings joy, care enough about yourself to make room for it in your life.” — Jean Shinoda Bolen

Funny Self-Care Quotes

“Almost everything will work again if you unplug it for a few minutes, including you.” — Anne Lamott

“The world won’t get more or less terrible if we’re indoors somewhere with a mug of hot chocolate.” — Kamila Shamsie

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” — Edward Stanley

Short Self-Care Quotes

“Talk to yourself like you would to someone you love.” — Brené Brown 

“Keep good company, read good books, love good things, and cultivate soul and body as faithfully as you can.” — Louisa May Alcott 

“Self-care is how you take your power back.” — Lalah Delia 

“Be you, love you. All ways, always.” — Alexandra Elle

“Choose, every day, to forgive yourself. You are human, flawed, and most of all worthy of love.” — Alison Malee

“When you feel like you can’t fight anymore — don’t give up. Just take some time to rest.” — TWLOHA

“I took a walk in the woods and came out taller than the trees.” — Henry David Thoreau

“And now that you don’t have to be perfect, you can be good.” — John Steinbeck

“You have to create little pockets of joy in your life to take care of yourself.” — Jonathan Van Ness

“Every small positive change we make in ourselves repays us in confidence in the future.” — Alice Walker

“Sometimes the most important thing in a whole day is the rest we take between two deep breaths.” — Etty Hillesum

“Take care of your body. It’s the only place you have to live.” — Jim Rohn

“Adopt the pace of nature: Her secret is patience.” — Ralph Waldo Emerson

“Self-care isn't selfish; it's essential.” — Dr. Jamie Aten

More Self-Care Quotes

“Self-care is not a waste of time. Self-care makes your use of time more sustainable.” — Jackie Viramontez

“Doing nothing has become one of the lost luxuries in these hectic times. But doing nothing, even for five minutes, can be rejuvenating. Go for it: You” — Joan Marques

“I believe in manicures. I believe in overdressing. I believe in primping at leisure and wearing lipstick.” — Audrey Hepburn

“To meditate means to go home to yourself. Then you know how to take care of the things that are happening inside you, and you know how to take care of the things that happen around you.” — Thich Nhat Han

“Self-care is non-negotiable. That’s the thing that you have to do. And beauty is the thing that can be the benefit of self-care. Beauty is not the point. Beauty is just a cute side-effect from self-care.” — Jonathan Van Ness

“It is said that we can’t attain enlightenment, let alone feel contentment and joy, without seeing who we are and what we do, without seeing our patterns and our habits. This is called maitri — developing loving-kindness and an unconditional friendship with ourselves.” — Pema Chödrön

“Self-care has become a new priority — the revelation that it’s perfectly permissible to listen to your body and do what it needs.” — Frances Ryan 

“Caring for your body, mind, and spirit is your greatest and grandest responsibility. It’s about listening to the needs of your soul and then honoring them.” — Kristi Ling

“When you do something noble and beautiful and nobody noticed, do not be sad. For the sun every morning is a beautiful spectacle and yet most of the audience still sleeps.” — John Lennon

“Pause for a moment. Pay attention to what your body is telling you. Listen to your needs and your boundaries. Don’t forget to take care of yourself, too.” — TWLOHA

“We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.” — Maya Angelou

“When we self-regulate well, we are better able to control the trajectory of our emotional lives and resulting actions based on our values and sense of purpose” — Amy Leigh Mercree

“Life should be touched, not strangled. You've got to relax, let it happen at times, and at others move forward with it.” — Ray Bradbury

“The only one you should compare yourself to is you. Your mission is to become better today than you were yesterday. You do that by focusing on what you can do today to improve and grow.” — John Maxwell

“If you want to feel loving, I coached myself, do something loving. This is basic soul care.” — Anne Lamott

By the way, you might also like these self-care resources: The Best Self-Care Apps | Self Care Quotes | How To Practice Proactive Self-Care | How To Cheer Yourself Up | 100+ Self Care Ideas

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#192: Conversations on Self-Care in English [Phrasal Verbs, Idioms, & Collocations]

Nov 4, 2020 | Advanced Vocabulary , Collocations (Vocabulary) , English Conversation

If the ongoing pandemic, talk of new lockdowns and second waves, or news of protests, elections, fires, and more has you feeling overwhelmed, then it may be time to prioritize self-care.

I’m certain you’ve had conversations with friends and family members on how to cope with anxiety and stress. In today’s Confident English lesson, I want to help you successfully talk about self-care in English with the same phrasal verbs, idioms, and collocations you might hear other English speakers use.

Now more than ever self-care is a hot topic of conversation and a matter of urgency.

To best care for ourselves and the people around us, we need to take care of our emotional, mental, and physical health. And that is what self-care is all about.

In this lesson, you’ll gain advanced-level vocabulary to successfully talk about:

• What self-care is and what it means to you
• The benefits of self-care
• How to develop a self-care practice
• When to know it’s time to prioritize self-care

After you watch, I’d love for you to practice! In the video, I have 3 questions for you. You can share your answers in the comments section below.

Conversations on Self-Care in English — Advanced Vocabulary

Including self-care in your daily life.

Review and practice the following collocations used when talking about starting a self-care practice. 

• To practice self-care
• To develop a self-care practice
• To be intentional/proactive about self-care
• To take care of yourself daily

Highlight the Benefits of Self-Care

• Boost your well-being
• Well-being is the experience of health, happiness, and prosperity. It includes having good mental health, high life satisfaction, a sense of meaning or purpose, and the ability to manage stress
• Reconnect with yourself and with others
• Reassess what’s working/not working in your life
• Reduce anxiety and tension/increase joy
• To be on top of your game is an idiom used to express the ability to always perform at your highest level.

How to Implement Self-Care into Your Routine

• Make a conscious effort to do things you love/that bring you joy
• Reduce negative inputs (news, social media, etc.)
• Unplug from technology 
• Do a digital detox
• Digital detox: a period of time during which a person stops/avoids using electronic devices such as smartphones or computers, regarded as an opportunity to reduce stress or focus on social interaction in the physical world.
• Take a self-care or mental health day
• To schedule some ‘me’ time
• To create a no list*

*Learn to Say No Politely, Without Feeling Guilty

How to Know When It’s Time to Prioritize Self-Care

• You’ve spread yourself thin. (Idiom)
• This idiom means to try to do too many things at the same time so that you cannot give enough time or attention to any of them.
• Example 1: After years of spreading herself too thin at work, she finally decided to resign from the company rather than continue to put her health at risk.
• Example 2: Next week I’m taking a couple of days off work because I’ve been spreading myself too thin over the past month.
• You’ve worn yourself down. (Phrasal Verb)
• To wear down is a phrasal verb that means to erode, to weaken, to fatigue.
• Example 1: After several weeks of working overtime, I felt worn down.
• Example 2: Many of us are feeling worn down by the COVID 19 pandemic and are struggling to prepare for another lockdown.
• You have a laundry list of obligations.
• To have a laundry list of something means to have a long list of to-do items
• Example 1: One benefit of self-care is the ability to better handle a laundry list of obligations.

In today’s lesson, I asked you 3 questions. I’d love for you to practice.

1. In 2020, have you started a self-care routine? If so, how have you prioritized self-care?

2. Have you taken time to unplug from technology or do a digital detox? If so, what were the benefits?

3. What is your favorite new collocation, phrasal verb, or idiom from today’s lesson? Try using it in your own example.

As always, you can share with me in the comments below. It’s the best way to practice, get feedback, and learn from others in the Confident English Community.

~ Annemarie

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Hi Annemarie, Thanks a lot for your weekly lessons. At the beginning of the lockdown, when we were not even allowed to go out for a walk, I became almost unable to do it, due to severe backache. So, over the last six months, I’ve started to prioritize self-care by including 30 minutes a day in my schedule to do exercise series or, altenatively, going out for a walk. This commitment has improved not only my physical state but also my mental health. One of the decisions that I made intentionally and that I’ve never regreted for, is to unplug …  Read more »

Thanks so much for sharing, Carmen! I’m very glad to hear you’ve found ways to take care of yourself and I loved the examples you shared with vocabulary from this lesson. Nicely done!

Hi Anna- Thanks for the good video on selfcare. my favorite verb is – technology detox.

So glad you’ve learned something new!

Thank you for your time and of course lessens:). My favorite idiom – to spread my time too thin.

Glad you found a new idiom, Anna!

Great lecture

My favourite expression is ” worn down”. I work as an early childcare and I love my job, I start every day full of energy and happiness, but at the end of the day I always feel worn down so I take an hour of self-care doing yoga at home.

Hi Sonia, I’m glad you found a new phrasal verb and you used it perfectly.

Hi AnneMarie, Thank you for today’s lesson. Here are my answers to your questions: 1) I’ve lost my job due to the pandemic. I’m currently utilizing my time to do some online courses to improve my business skills, brushing up my English language fluency by watching your videos and I’ve started practicing meditation regularly! I feel a lot more peaceful, calm and mindful of my thoughts and action. There’s been a significant improvement in my overall well-being and I’m better able to manage the day-to-day stress. 2) I’ve yet to try a proper digital detox! However, I’ve intentionally put my …  Read more »

Hi Siti, what wonderful examples!! It sounds like you’re making the best of a bad situation and have found multiple ways to practice self-care. I’m so glad to hear that and that you’ve found a more calm, peaceful mindset. Thank you for sharing!

Thanks Annemarie, I really appreciate your effort in making so much needed videos such as this one. I have been taking advantage of the quarantine and learned my self how to schedule some me time and it incredibly helped me to love my self also protected me from spreading my self too thin as I used to do.

Hi Nada, I’m so glad to hear you’ve been able to create a self-care routine during quarantine. It definitely does help to boost our spirits.

Hi Annemarie, Thank you so much for your great video. it comes just on time and makes me want to do the “digital detox’ more and more.. Thanks for sharing your experience xox

I’m glad it was a helpful lesson, Omnia. Have you tried a digital detox yet?

Thank you Annemarie for your excellent video, very helpful lesson as always. For years I spread myself too thin, till I got worn down. Now I’ve an endless laundry list of obligations. I started exercising twice a day, since the pools are closed now. I unplugged myself from TV. Instead I’m concentrating on my studying to be on the top of my game. I’d like to manage my time and prioritize my tasks. Also I’ve some ‘me’ time for myself to FT my children and my grandchildren. Thanks again for your time and patience. God bless.

I’m thrilled this lesson was helpful, Nasrin. And good work with some of the next language such as ‘spread yourself too thin’ and having “a laundry list of obligations.’ I hope you find some opportunities to practice self-care!

Hi Annemarie. Thank you not only for your effort to improve my poor english, but also to take care of each of us. I often feel worn down, but it is right and beautiful to believe in one’s own means to bring something new to the world

Hi Tommaso, I hope you’ve found ways to take care of you, especially when you’re feeling worn down!

Thank you very much Annemarie, this lesson is so helpful. What interesting and current climate topic ? 1 )After years of working overtime, i was feeling worn down ,so in 2020 I made a breakthroug and i started a self routine. Every morning i practice face’s yoga and work out, it allows me to boost my well being and feel relaxed . 2) Unfortunately i’ve never taken time to unplug from technology (even for 48 hours) because my familly live abroad. But i sinserely believe that benefits might be incredible : well-being and especially reconnection with yourself. 3)To be on …  Read more »

I’m thrilled that you found this lesson useful, Yaroslava, and I love your examples. It sounds like you have some good self-care routines in place and you’ve found ways to prioritize ‘me’ time.

Hello Annemarie, Thank you so mach for sharing with us this video. I think after Covid 19 people are all feel worn down and need self care. I can not practice technology toxic because I live abroad, and this the only way to contact my family.

Hi Zeinab, I’m so glad this lesson was helpful. And you’re right, we really need to find ways to take care of ourselves right now. Like you, removing technology from my life is difficult. But I’m learning to reduce my social media time and time spent reading the news. Have you find ways to practice self care?

Hi Annemarie. What’s the difference between these two phrasal verbs–worn out and worn down? How to use these in a sentence? PLease help. Thanks!

Great question, Katherine. There are very similar and could even be used as synonyms. However, in my opinion, I consider ‘to be worn down’ to be a stronger feeling of fatigue.

To feel worn out might be to feel tired after difficult work out or a long day at work.

However, when I hear that someone feels worn down, it seems more significant. A fatigue that comes from weeks and weeks of difficulty, fatigue, etc.

I hope that helps.

Hi Annemarie, Thank you for being on top of your game again! I think I’m a person that can boost my well-being, however, I haven’t made any conscious efforts to do it. Over the last few months, being locked down, I prioritized self-care by doing more yoga practice and meditations, so I managed to schedule my “me” time. Moreover, there appeared to be so many negative inputs that should’ve been reduced. Personally, I’m not good at spreading myself too thin but I’ve experienced having an endless laundry list of to-do items, and then I felt eroded/worn down. Unfortunately, I have …  Read more »

What a kind comment. Thank you, Gherghana! I’m glad to hear that you’ve found opportunities to prioritize self-care recently with yoga and meditation.

With family living abroad, it would certainly be harder to give up technology because it’s always what brings us the joy of staying in touch. I hope you’ll continue to find other ways to create some ‘me’ time for yourself.

Thank you Annemarie and your whole team for this amazing video, and the idioms and phrasal verbs you’ve shared with us. They are so useful. You know, in early 2020, I had a laundry list of desires, plans, and things I wanted to do this year. In fact, I used to spread myself thin, thinking I could do it all. 😁 But, as we commonly say, nobody knows tomorrow and this pandemic came around and definitely tried to wear us all down. Thankfully, I believe with self care and prioritization of what should be our credo moving forward, we will …  Read more »

What thoughtful comments, Junior! Thanks for sharing.

Like you, so many of us have felt our lives upended by the pandemic. But there will be an end to it and I’m certain you’ll be able to continue moving forward on your goals and dreams.

I’m glad you’ve found new ways to occupy your time and do things that you enjoy.

I AnneMarie! Thank you for this lesson, i love it! Self care is the most important action that we get in our life. Until 10 year ago, I prioritized my ” me time” and in particullary, from genuary 2019. Infact, i introduced in my life a amagic morning routine with jogging, meditation and writing a gratitudine diary. The beneficts of this practice are: resilience, precence and best performance in my game.

Hi Cinzia, I’m thrilled to know you enjoyed this lesson and are passionate about self-care. If you’ve been following a specific routine since January 2019, then you definitely have a strong practice in place! And I love the words you’ve identified as positive benefits, such powerful traits!

i am regularly following your vlogs….they are very helpful thanks

Glad to hear it, Irfan. Thanks for watching.

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16 Most Life-Changing Motivational Speeches & What You’ll Gain from Them

It’s all very well reading about ways to get ahead in life, but no account will ever reach you in quite the same way as hearing someone speak about their own experiences. While these people may be household names now, it wasn’t always that way, and this collection of some of the best motivational speeches will move you and inspire you to make your own dreams come true.

From Arnold Schwarzenneger talking about how he filled every moment of every day with steps to fulfil his ambition of becoming Mr. Universe, to J.K. Rowling’s life as an impoverished single mother, these speeches will fill you with the drive and determination to reach your full potential, and not let anything stand in your way.

Some are long, and some last just a few minutes, but each one will make you want to grab life with both hands and go for what you want, whatever it is.

“Most people have done all that they’re ever going to do – they raise a family, they earn a living, and then they die.”

That’s what we’re supposed to do, right? Wrong! Life is made for greater things, and you are meant for greater things.

When Les Brown was a child, he was labeled ‘educable mentally retarded’, and until a chance encounter with another teacher, he believed that he would amount to nothing. But this one teacher planted the seeds in Les’ head which would blossom and grow, and eventually make him one of the best motivational speakers of all time.

This speech will give you permission to rise above other people’s opinions, to break free of their prejudices, and make a success of whatever you do. Watch ‘It’s Not Over Until You Win! Your Dream is Possible’ and take those first steps towards following your passion and making your dream come true.

https://www.youtube.com/watch?v=8f0nIhDpXuU

“Stress doesn’t come from the facts, stress comes from the meaning that we give the facts.”

Life is about choices. Every day we’re faced with hundreds of choices, and this speech by Tony Robbins will help you see that it’s the choices, not the conditions, which shape our lives.

Take a moment during this speech to pause and reflect on some choices you have made in the past, and really think about the direction your life took because of them, both good and bad. Tony Robbins explains in his inimitable way that we have the choice to focus on what we want, and that when we focus, we can achieve whatever we want.

Part of Tony’s speech explains how, when the economy is down, some people thrive and some people crash and burn, and the COVID 19 pandemic is the perfect example. Small businesses took a huge hit, and while some of them threw up their hands in despair and said ‘that’s it, it’s over for us’, others adapted, and saw it as an opportunity to expand, diversify, and turn the situation to their advantage.

And that’s the cornerstone of this video – how we react, how we adapt, and how we choose is the difference between success and failure.

“So every rep that I do gets me closer to accomplishing the goal to make this goal – this vision – into reality.”

Be inspired by Arnold Schwarzenneger as he talks about his goal of becoming Mr. Universe. Never wasting a second of his day, Arnie worked in construction, spent 5 hours in the gym, and went to acting classes, all of which took him further along his journey to making his dream come true.

We all have a propensity to waste time, but if you have a goal, if you have a passion that smolders away, take a leaf out of Arnie’s book and make sure that everything you do propels you forward.

And don’t be afraid to fail.

“Your conviction and your convenience don’t live on the same block.”

If you are a fan of The Secret, you will be familiar with Lisa Nicholls. In this video, Lisa tells Tom Bilyeu how she was willing to leave everything and everyone behind in order to grow into the version of herself that she knew she wanted.

Lisa explains how, as a young mother, she was forced to wrap her baby in a towel for two days because she had no money for diapers, and how it was at that moment that she vowed never to be that broke or that broken again.

Change, success, drive…they’re all inconvenient and disruptive, and Lisa Nicholls demonstrates that wonderfully in this emotional and highly motivating interview in which she declares “your story is not meant to be your fortress, your story is meant to be your fuel.”

https://www.youtube.com/watch?v=toQmqLwNtho

Eric Thomas had a dream, a goal, and that goal was to be the best motivational speaker in the world. He didn’t achieve this by giving 70%, or 80%…he didn’t achieve it by staying in bed late in the mornings. He achieved it by giving 100% every minute of every day.

Listen to Eric’s words, hear the passion in his voice, and feel the lessons he is giving to you if you want to be the best at whatever you do.

https://www.youtube.com/watch?v=OtuHZC-ObA8

“If we don’t take control of our environment, it takes control of us.”

This short piece by Tony Robbins has been designed to show you that you are in control of your own environment. Whether you realize it or not, what goes on around you has a massive influence on the way you feel and the way you act.

By taking leadership of your own life, you can defy outside influences and set your own tone for the day ahead, regardless of whatever or whoever is exerting pressure from the outside.

Follow Tony’s example of taking 10 minutes for yourself at the start of every day – for gratitude, prayer or wishes for family and friends, and a recap of what you want to accomplish that day, and your day will continue on that same path of thankfulness, hope, and goals.

“Your mind doesn’t know the difference between something you vividly imagined and something that’s real, literally!”

If you want to emulate the way successful people behave, take these 10 billionaires’ habits and adopt them yourself for 21 days.

Billed by Jim Kwik as being ‘like a magic pill’, these habits will rewire your brain into thinking and behaving like some of the world’s most successful people.

In this 8 minute clip, Jim shares how, for instance, your brain reacts the same way when you imagine your dog walking in as it does when your dog actually walks in, and this can apply to anything. What the mind can conceive and believe, it can achieve.

As much as this applies to positive things, it also can be applied to negative things, so if you imagine failure, that’s what you will get. Fill your mind with thoughts of success and that’s what will happen.

None of these habits are difficult to accomplish, but in doing so you will change your entire mindset into one of a hugely successful person, no matter what you want to achieve in life.

https://www.youtube.com/watch?v=8fzGPwY40Cw

“Don’t leave crumbs.”

If this sounds more like a housekeeping hint and less like a motivational affirmation, you’re 50% right. Our lives do need housekeeping, and not leaving crumbs – i.e. regrets – which will come back and rob your tomorrow of joy, is one of the chores you need to do on a daily basis.

Matthew McConaughey delivers a powerful speech in a gentle way at the University of Houston Commencement Address.

Discussing the five rules he lives by, he will show you how to avoid falling into a trap of entitlement, and why ‘Unbelievable’ is the stupidest word in the dictionary.

With some invaluable life lessons contained inside a highly watchable speech, Matthew McConaughey is an unlikely but very inspiring speaker who has stayed humble despite all his successes.

“There are a lot of sharks in the world; if you hope to complete the swim, you will have to deal with them. So if you want to change the world, don’t back down from the sharks.”

Spoken with eloquence and quiet assuredness, this six-minute speech draws on US Navy Admiral William McRaven’s experience of survival in the Navy Seals.

He explains how making your bed, while seemingly insignificant and even pointless, will set a series of tasks in motion which will ensure that at best, the first job of the day is done, and at worst, you have a neat, tidy bed to fall into at the end of a trying day.

The world is full of people who want to bring you down (the sharks) but if you stand your ground, they will eventually swim away, leaving you to go on to bigger and better things.

“Sometimes life’s gonna hit you in the face with a brick…don’t lose faith.”

Steve Jobs, chairman, CEO, and co-founder of Apple Inc. was hit in the face with more than one brick during his 56 years on earth. From being given up for adoption as a baby, to being fired from the very company which he founded, he never let anything get in his way.

In this commencement speech at Stamford University in 2005, Steve explained how his love for what he did spurred him on to rebuild his life in spectacular fashion.

Life dealt a further blow when, in 2003, he was diagnosed with pancreatic cancer.

This speech focuses on three stories which, when combined, show how life offers opportunities for change and growth, no matter how dire the circumstances.

Steve Jobs never graduated college, but when he died in 2011, aged just 56, he had a net worth of US$7 billion. He achieved this by doing what he loved, and in this speech he will inspire you to do the same.

“It is impossible to live without failing at something, unless you live so cautiously than you might as well not have lived at all. In which case, you fail by default.”

Let J. K. Rowling inspire you with this 2008 commencement speech at Harvard University. Extolling the virtues of failure and imagination, she tells the graduates how being at rock bottom set her free to pursue her dreams of being an author.

As poor as it is possible to be without being homeless, she created the world of Harry Potter and went on to amass a fortune of £795 million, but that without her failures in life, she would never have had the opportunity to do so.

Let her words become your own mantra, and view every failure in your life as a future success.

“We shine, because baby you just can’t dim the sun.”

A beautiful antidote for anyone who has ever felt or been told that they are ‘too much’, Gina Hatzis’ winning Speaker Slam speech of 2018 will give you permission to be unashamedly you.

Although written by a woman for women, this powerful and sometimes humorous speech about being your own authentic self will inspire anyone – man or woman – to shine and never dim their own light to suit other people.

“The first step you need to take is just that…step.”

If you are in need of a short, sharp burst of motivation, listen to this speech by ex Navy Seal, Jocko Willink.

Running for less than three minutes, this recording will inspire you to take a step into whatever you want to achieve. Awarded both the Silver Star and the Bronze Star for service, Jocko Willink is no stranger to taking those brave steps, having come face to face with Iraqu insurgents in Ramadi. He will spur you on to put one metaphorical foot in front of the other, and will leave you in no doubt as to what you need to do to achieve your goals.

“On the other side of your maximum fear are all of the best things in life.”

If you like your motivation with a side order of laughter, watch Will Smith as he talks about fear. Agreeing to skydive on a night out with friends, Will realizes that he actually has to go through with it.

Discussing how fear ruins things (he couldn’t sleep or eat before the jump), Will also discloses that beyond fear was the most blissful experience of his life, and how that principle can be applied to anything in life.

“Only those that can see the invisible, can do the impossible.”

Tyrese Gibson knows success, and in this speech he talks about how it can be achieved, by anyone who wants it.

Actor, singer, author, model…Tyrese seems to have the Midas touch, but he didn’t get it by luck. Follow his words as he gently but passionately guides you along the path you need to take if you have goals and dreams in life.

“I refuse to be another man who lived and died, and wasn’t significant’”

https://www.youtube.com/watch?v=Bzl3CQXMRVo

“If it is written, so shall it be.”

When Steve Harvey’s teacher crushed his dreams of being on TV, the one person who believed in him was his father. He told him to put a piece of paper with his dreams on in his drawer, and to read it every morning and every night.

His dreams came true.

It didn’t always come easy for Steve Harvey though – he spent years living in his car when he had nowhere else to go, but the one thing he never lost was his ambition and determination to see his dreams through to fruition.

A firm believer in the Law of Attraction, Steve still has vision boards and still commits his dreams to writing, and encourages you to do the same in this speech that made Obama cry.

These motivational speeches, and many more like them, show how having guts, determination, and a vision will get you anywhere you want to go, no matter your beginnings in life. These inspirational speakers have suffered loss, sickness, and unbelievable hardships, but the one thing that got them through was their desire to win and their belief that they could.

Immerse yourself in their words of wisdom, and take that next step into your best life.

More on Motivation

• 8 Rituals to Cultivating True Self-Motivation That Lasts
• 10 Monday Morning Habits for a Successful Week
• Motivational Quotes

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These 6 Emotional Speeches Will Remind You What a Beautiful Person You Are

We live in an age where self-care has become a priority. Whether its waking up early for that yoga class or hitting the gym after a day at the office, we value our bodies and what we put in them. Unlike generations before us, we make it a point to treat ourselves.

However, like all imbalances, focusing on one need - in this case, the physical - shifts attention away from your emotional needs. Self-love can be defined as loving yourself emotionally irrespective of what you have; it’s knowing your worth and valuing yourself for it.

RELATED: The Most Powerful Speech On How To Achieve Anything You Want

Many people struggle to maintain this type of well-being throughout their week. Unlike self-care, self-love is a more conscious exercise that requires daily practice to be effective. It is easy to conflate the two practices and mistake loving yourself by the acts of self-care you engage in. Yet, doing so is a disservice - as you are only treating yourself at a symptom-level, a physical-level. Self-love is treating yourself at the source.

So mine deep, and love deeper.

Lisa Nichols: These 3 Sentences Will Change Your Life

Lisa Nichols delivers a powerful speech on her experience with abuse and depression and what they taught her. She then reveals advice on how to overcome even your most troubling times.

Words of Wisdom: It ain’t ever too late to press RESET and fall madly in love with the life that you’ve been given.

Ed Sheeran: Being Weird Is a Beautiful Thing

Musician Ed Sheeran Shares why he was bullied as a child to encourage all outacasts to stop hiding and start embracing what makes them unique.

Words of Wisdom: If you tried being the cool kid from class, you’d end up being very boring.

Ashley Graham: You Are Your Own Kind of Woman, Love Yourself

Model Ashley Graham reveals that acceptance of her imperfections was the driving force behind her successful modeling career. Her powerful speech will inspire you to love yourself just the way you are.

Words of Wisdom: Be your favorite kind of woman. Don’t let anyone else take that job.

Octavia Spencer: Embrace the Mess

Oscar-winning actress Octavia Spencer never had it easy. Here, she talks about pursuing her dream to act in an industry she knew would not accept her.

Words of Wisdom: Remember your Kipling. If you could meet with triumph and disaster, but treat those two imposters just the same. Treat them just the same.

Chimamanda Ngozi Adichie - Dare to Take

Nigerian writer Chimamanda Ngozi Adichie shares how she coped with her father’s kidnapping and the impact it had on how she lives her life today. Her story will inspire you to start living your authentic self today.

Words of Wisdom:   Please do not twist yourself into shapes to please. Don’t do it. If someone likes that version of you, that version of you that is false and holds back. Then they actually like a twisted shape, and not you.

P!nk: You’re Beautiful

Words of Wisdom: We don’t change. We take the gravel and the shell and we make a pearl, and we help other people to change so they can see other types of beauty.

If you liked how these videos made you feel, be sure to subscribe to all things inspirational at Goalcast's Youtube channel .

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Pamela Anderson has it all: beauty, fame and success. So why can’t the most famous blonde find her fairytale ending? Why is Pamela so unlucky in love and what dark secrets lie behind her seemingly glamorous life?

The Many Marriages of Pamela Anderson

See on Instagram

Pamela Anderson had a fairytale look at weddings from a young age. "I'd meet somebody, fall in love, and it would just be very romantic and it would be love at first sight."

But sadly, none of her nine weddings led to that dream relationship for the 56 year old actress.

While she looks to have found peace and calm in her later years, Anderson's previous relationships were fraught with abuse, drugs, and fear.

How many husbands did Pamela have over the years?

Pamela Anderson and Tommy Lee (1995-1998, 2008-2010)

The bad-boy of rock, Motley Crue drummer Tommy Lee, was the first man to sweep Anderson off her feet. The two stars had a whirlwind relationship that resulted in sons Brandon and Dylan. But what was once a fairytale marriage was also incredibly 'tragic,' ending in Tommy Lee being charged with spousal and child abuse.

While the Baywatch babe refers to Tommy Leed as "the only man I ever really loved was Tommy Lee," the two were not able to make it work.

Anderson and Kid Rock (2001-2003, 2006)

Anderson married the controversial rapper and musician a total of four times, though she knew it was a mistake, "right when I got married."

It looks like there was no love lost, as both have confirmed they never spoke again after the split.

Pamela Anderson and Rick Salomon (2007, 2013-2015)

Rick Salomon made a name for himself as a sometimes actor and poker player. Salomon turned out to have a serious drug addiction which Anderson only discovered when she found his crack pipe in the Christmas tree. Their marraige was annulled but they reconciled in 2013, thought the second marriage was short-lived.

Pamela Anderson and Jon Peters (2020) Kind of...

While it turned out the two never had an official marriage certificate, Anderson did announce her marraige to movie producer Jon Peters. Husband number five didn't last long, just a mere 12 days before the two split.

Pamela Anderson and Dan Hayhurst (2020-2022)

Anderson met her last husband, Dan Hayhurst, when he was the contractor for her house. The marriage survived two years before they went their separate ways.

"You know, it was more like trying to put a family unit back together. But I wasn't really in love. I just was going through the motions and then realizing, I have nothing in common with this person. Like I was putting people in my life to kind of numb some of the pain or be with someone, companionship, but nothing nothing healthy."

Rude Customer Has a Disagreement Over $6 - Teen Employees Have the Perfect Response

Teens Applauded For the Way They Handled This Angry Customer

Working in customer service can be challenging, especially when you’re dealing with rude and demanding clients. That’s particularly true for some teens, who work these jobs for part-time money and are often bullied by adults. Perhaps that’s why people are applauding these teen girls for the way they expertly handled an over-the-top customer.

An Angry Customer

It was a tough day for employees at Keke’s Snow Balls in Texas when an angry woman approached the window. She had placed a pickup order for a snow cone and because of a shift change, the snow cone wasn’t ready. Two days later, the customer came back and demanded a refund of $6.

A girl named Victoria was working the counter and listened to the woman’s complaints. According to Inside Edition , it was immediately clear this woman didn’t want to resolve things in the right way, and was trying to pick a fight. Another employee named Kaeley overheard it all.

“I was just listening in the back and, eventually, I could just hear she’s angry the whole time. So I was like, clearly she just wants to have a problem,” Kaeley recalled to the publication. “And I’m not about that, so I was like, ‘Okay let me just go give her $6 and we can move on, move past this.’ It was $6.”

An Unexpected Turn

At that point, the situation should have been resolved. However, Kaeley noticed the sign outside the window had fallen over during the dispute. So, she opened the window to fix it. That’s when the woman came by, slapped the sign out of the 17-year-old girl’s hand, and called her a derogatory name.

“M’am, please don’t act like that. You’re a grown woman,” Kaeley responded in a video that the restaurant then posted to TikTok . “You’re a grown woman. I’m 17. Get out of here. Don’t come back. Don’t come back. We don’t need your business.”

“I was scared and very confused,” Victoria added. “I wasn’t understanding what was going on.”

A Brilliant Online Reaction

After the owner posted the video online, it went viral and many people reached out to support the girls for their perfect reaction to the customer.

“People were traveling to come and see us from hours away,” the owner, Kyle, told Inside Edition . “We had people reaching out to us on TikTok asking how to tip the girls. We even had people going and leaving Google reviews that haven’t even been to the shop, saying they’re so proud of the girls and how they dealt with it,” he continued.

Kyle explained that he posted the video to remind everyone that the employees behind the counter are people, too. Adults, in particular, should try to remember that oftentimes, these are kids working to save up for cars, school, and other big life steps.

“Mistakes happen, but for you to go up and act like that as an adult, my whole point in uploading that video is to simply remind us all that we need to treat people better,” Kyle added.

"I am proud of the way our supervisor handled the situation," he added in the initial post . "We must strive for better behavior and respect in all interactions. It’s all about just being a kind person and approaching every situation with willingness to come to a good resolution."

We Are All the Same

As Kyle himself said, mistakes happen and no one is perfect. But demanding perfection of others can be a very lonely way to live. Rather than getting upset over an honest mistake and making someone feel bad or yelling at them, lead with grace and understanding. Not only will you help someone else feel respected, but you’ll probably get a better result from the situation, too.

When life doesn’t go our way, it can be easy to overreact or blame someone else. But by remembering that mistakes happen and this too shall pass, we can all live a little more peacefully.

Many of us are in these jobs because we’re trying to provide for our families or ourselves and our futures. Going to work can be hard enough, so remember to thank those who help you in the customer service industry and to tip well when appropriate. After all, we all want to feel appreciated at work.

Mom Asks Woman To Give Up Her First-Class Seat For Her Child - People Are Applauding Her Response

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40-Year-Old Mother of 3 Goes From Inmate to Princeton Intern

Life can take us down unexpected and scary roads. Sometimes, we don’t know how to get off those roads and begin the climb to a better future. As this mom proved, however, anything is possible with a second chance and a little determination .

A Former Inmate

Woman goes from inmate to Princeton intern.

Mary McCrary is a 40-year-old mother of three who spent three years in prison. According to Good Morning America , she served time at the Debra K. Johnson Rehabilitation Center in Nashville for a parole violation following a conviction for aggravated burglary.

McCrary dropped out of high school in Grade 10 and has since successfully pursued her GED, but it wasn’t until prison that she began thinking about further education . She hit a breaking point behind bars and decided it was time to turn her life around.

“When you get to a point where you're tired and don’t even want to live and you're hopeless and you feel useless and worthless, you have a decision to make,” she told the publication.

“I made the decision to use this time to do something different, to change my life, because I didn’t want to keep doing the same things and getting in trouble and ... doing whatever I had to to survive because it gets you in the exact same place.”

So, McCrary enrolled in a coding class as part of the center’s Persevere program, an initiative aimed at helping inmates earn certifications as front-end or full-stack web developers.

“The class alone made you feel like you’re a human being, that I was working towards something, that there is a goal in sight, I am going to accomplish something, and I did,” she added. “That does give you confidence and hope.”

A Life-Changing Opportunity

For the next six months, McCrary earned her certificate in front-end coding. She decided to develop her skills even more by enrolling at Nashville State Community College, which offers a program for inmates.

This past May, McCrary was granted parole, completed her supervision, and earned extra credits toward an associate’s degree. But not even she could anticipate what would happen next: an internship at Princeton.

The nine-week program is meant for formerly incarcerated undergrad students to gain experience and new opportunities, and so far, McCrary is excelling.

“Her dedication to building her future is evident in how she does not shy away from challenges and the unknown,” Bridgett vonHoldt, an associate professor at Princeton and the head of the internship program said. “She is a role model, demonstrating for anyone who thinks such change is impossible that nothing is impossible.”

As for McCrary, she knows this is an incredible opportunity and hopes the internship is the next step toward earning her AA degree back in Nashville.

“This has been life-changing in more ways than one. This is an unbelievable, sometimes overwhelming experience,” she said. “If you look at my past, it's a crazy shamble mess, but look now, look what can happen. Nothing is ever impossible.”

Second Chances

McCrary hopes to be a role model for those who are having a hard time accepting the idea of a brighter future and so far, she certainly is. She’s a great example of how things can get better and you can change your future when you’re willing to take advantage of the opportunities you have — even if they don’t seem like opportunities at the time.

This story is also a needed reminder that everyone deserves a second chance in life and that sometimes, by allowing someone who has messed up the chance to try again, they may surprise you.

No one is perfect, and everyone stumbles. It’s not how hard we fall that truly matters in life; it's how we pick ourselves back up. But it’s also up to us whether we want to be the person who lends someone on the ground a helping hand or if we want to be the guy who just keeps on walking.

Copyright © 2024 Goalcast

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How to encourage student self-care

Psychology graduate students do better when they prioritize caring for themselves, but too few do. Here’s how faculty can change that

Vol. 51, No. 5 Print version: page 64

Between taking classes, teaching classes, working at clinical placements, handling research assistantships, writing theses or dissertations, and juggling family responsibilities, psychology graduate students are under a mound of pressure. And the COVID-19 pandemic has only increased that stress for most (see June Monitor ).

Yet graduate programs don’t usually teach their students how to make time for self-care, despite evidence that self-care behaviors make for happier, healthier trainees. A meta-analysis of 17 studies led by Joshua K. Swift, PhD, a clinical psychologist at Idaho State University, found that self-care behaviors were linked with increased self-compassion and life satisfaction and decreased psychological distress among grad students in professional psychology ( Training and Education in Professional Psychology , Vol. 10, No. 4, 2016 ). And a survey of 358 psychology doctoral students led by Evan Zahniser, PhD, a postdoctoral fellow in neuropsychology at the Veterans Affairs Puget Sound Health Care System, found that higher levels of self-care were associated with better self-reported progress in respondents’ graduate programs ( Training and Educational in Professional Psychology , Vol. 11, No. 4, 2017 ).

Fortunately, encouraging self-care need not be a stressful project. Faculty and recent graduate students say that simple changes can make a big impact. Here is their advice for encouraging students to take care of themselves:

Know the stressors and barriers. Financial stressors and time pressures repeatedly top the list of challenges that psychology graduate students face. In a 2012 APA survey , 68% of respondents reported that academic pressures were a significant challenge, and 64% cited finances or debt among their significant stressors. These stressors also stand in the way of stress relief, the research found, with 47% of respondents saying that money was a barrier to self-care and more than 70% blaming lack of time.

“Increasingly, there is this pressure to really excel and stand out in all of the different aspects of one’s professional identity,” Zahniser says. Trying to fit self-care into the schedule can be very challenging.

First-generation students and those whose sexual, racial or ethnic identities are marginalized may face struggles unique from those of their peers, says Nicholas Grant, PhD, a clinical psychologist in the U.S. Navy and the president-elect of GLMA: Health Professionals Advancing LGBTQ Equality. These students may lack family support or face discrimination and have feelings of not fitting into the dominant culture of a grad program.

Program culture can be a barrier to self-care, too. Karen Saules, PhD, a professor of psychology at Eastern Michigan University, remembers the wake-up call she got when her students voiced concerns over whether it was safe for them to admit they’d had fun over the weekend or gone on a vacation over a school break. “We began to get worried that there was this climate that it’s not OK to have work-life balance,” Saules says.

Check in. The first step toward combating that kind of environment is to make self-care a welcome topic of conversation. Self-care is built into the ethical codes of mental health organizations—including APA’s—but students and trainees don’t get explicit instruction on what self-care is or how to do it, says Arianne Miller, PhD, an assistant professor of counseling and school psychology at San Diego State University.

Miller brings up the topic with students with this question: “When was the last time you felt good in mind, body and spirit?” (Most, she says, report that this last happened before graduate school.) Carolyn Allard, PhD, an associate professor of clinical psychology at Alliant International University and president of APA Div. 56 (Trauma), makes sure to ask her students about their moods and physical wellness, looking for red flags that they need to take more time for themselves. Anxiety, tension, headaches, lack of empathy for others and irritability are all signs that someone’s mental health might be slipping, she says.

Any acknowledgment that graduate school is challenging can combat the stigma of stress, says Melanie Arenson, a graduate student in psychology at the University of Maryland.

“The cultural piece ends up trickling down to create a systemic kind of space to have those conversations,” Arenson says. “It puts it on faculty members’ radar, so faculty members may be more likely to check in with their students.”

Incorporate self-care in class. One danger of emphasizing self-care is that it can become one more task on a seemingly endless to-do list. To avoid that, incorporate self-care into coursework that students are already doing, suggests Robyn Gobin, PhD, an assistant professor of clinical psychology at the University of Illinois at Urbana-Champaign. “During class time, they’re invested in learning, they’re invested in getting good grades,” Gobin says. “So, I make it part of their grade.”

Gobin asks her students to fill out a self-care assessment and identify areas where they can improve their self-care. Miller incorporates self-care lessons into her clinical classes when discussing self-reflection. She also encourages self-care through extra-credit assignments such as asking students to reflect on their own self-care practices.

Encourage small steps. Another key strategy is to encourage students to start small. “If you Google self-care, it’s like a picture of Oprah in a bathtub with bubbles and champagne,” Miller says. “But self-care is just very basic, small things: Going to bed a little bit earlier. Going to the dentist. Spending time with friends. Experiencing joy and having fun.”

Encourage students not to make the perfect the enemy of the good. Graduate students are usually high achievers who want to excel at whatever they’re doing, even self-care. It’s impor­tant to encourage students not to be perfectionists about taking care of themselves, she says: “My logic is that 15 minutes is better than zero minutes.”

Gobin encourages her students to pick one domain, such as social, physical or mental, and work on self-care in just that one area for a semester. “That makes it much more manageable, identifying one act of self-care they can consistently pursue,” she says.

Part of helping students identify small steps they can make involves identifying how self-care fits into their values systems, Grant says. Focusing on what a student most wants to get out of self-care—an energy boost? A mental break?—can help them identify activities that will get them what they need.

Sponsor a wellness committee. After Saules and her colleagues noticed that their program’s graduate students were afraid to admit to enjoying weekends, they launched a graduate student wellness committee to work on changing the culture.

The committee is student run, usually by first-year students, who typically have more time than more senior students, and meets twice a month for an hour, Saules says. The group plans inexpensive camaraderie-building activities, such as hiking or kayaking, and arranges a weekend writing retreat for students to stay for around $15 a night. The committee sends care packages to students on internship (faculty pays postage) and tracks students’ milestones, such as passing qualifying exams, and acknowledges that progress with a note. The group also arranges lunchtime seminars where faculty or older students lead discussions on such topics as writing a thesis or the pros and cons of having children during graduate school versus after.

Model self-care. The most important way to encourage self-care is to take care of yourself—and let your students know you’re doing it.

When Allard asks her students to self-reflect and check in about self-care, she’ll join the discussion alongside them. When Grant talks to students, he talks about his running and how he fits it into his schedule.

It’s also crucial to model boundaries for students, Gobin says. Let them know that you don’t check email late at night or on weekends, for example, and encourage them to take those breaks from work as well. If working at odd hours is productive for you, communicate to students that they don’t need to respond to your emails as they arrive, but rather at a time they are working.

“The kind of culture where people are encouraged to set some boundaries is important, whatever those boundaries are,” Zahniser says.

Of course, faculty are under a great deal of pressure, too, and they may feel that their own self-care practice leaves something to be desired. That doesn’t make it any less important to make the effort and share strategies with students, Miller says.

“Modeling the imperfection is just as important,” she says, “if not more important.”

Further reading

Evidence for a Mental Health Crisis in Graduate Education Evans, T.M., et al., Nature Biotechnology , 2018

The Self-Care Prescription Gobin, R., Althea Press, 2019

Recommended Reading

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• Copy URL https://www.pbs.org/newshour/politics/fact-checking-tim-walzs-past-statements

Looking back at Tim Walz’s record and past statements

This fact check originally appeared on PolitiFact .

Vice President Kamala Harris has tapped Minnesota Gov. Tim Walz as her running mate, capping a historically compressed vice presidential search.

Walz rocketed up the list of finalists on the strength of his folksy relatability, gubernatorial experience and congressional record representing a conservative-leaning district.

READ MORE: Harris selects Minnesota Gov. Tim Walz as running mate

“I am proud to announce that I’ve asked @Tim_Walz to be my running mate,” Harris posted on X Aug. 6. “As a governor, a coach, a teacher, and a veteran, he’s delivered for working families like his. It’s great to have him on the team. Now let’s get to work.”

Walz rose to the rank of command sergeant major over 24 years in the U.S. Army National Guard and worked as a teacher and football coach. He was elected to the U.S. House of Representatives by ousting a Republican incumbent in a heavily rural district in 2006. Walz was elected governor in 2018 and was reelected in 2022.

“He’s a smart choice if they deploy him in two specific ways,” said Blois Olson, a political analyst for WCCO radio in Minneapolis-St. Paul. “Send him to rural areas to counter the polarization and the idea that only Republicans can win there. And have him keep the deep left base satisfied, which could be an issue with a very moody voting bloc.”

Olson said Walz’s rural experience and regular-guy vibes might be able to shave 2 to 4 percentage points off GOP electoral performance in rural Michigan, Pennsylvania and Wisconsin — three states considered crucial to a Democratic victory in November.

WATCH LIVE: Harris holds first rally with Minnesota Gov. Tim Walz after choosing him as running mate

“The most recent Survey USA poll taken last month for KSTP-TV had Walz’ job approval at a healthy 56 percent,” said Steve Schier, a political scientist at Carleton College in Minnesota. “That said, Minnesota is quite a polarized state, and Republicans in the state despise him. He initially campaigned as a moderate in 2018 but has governed as a progressive.”

Walz was one of several potential vice presidential options floated since President Joe Biden announced he’d cede the nomination and endorsed Harris. Other frequently cited names were Gov. Josh Shapiro of Pennsylvania, Arizona Sen. Mark Kelly, Kentucky Gov. Andy Beshear and Transportation Secretary Pete Buttigieg.

Now that he is Harris’ running mate, we are on the lookout for claims by and about Walz to fact-check — just as we are for Harris and former President Donald Trump and his vice presidential pick, Sen. J.D. Vance, R-Ohio. Readers can email us suggestions to [email protected].

READ MORE: Fact-checking JD Vance’s past statements and relationship with Trump

Republicans have already begun to question Walz’s handling of the rioting following the murder of George Floyd while in Minneapolis police custody. Walz clashed with Minneapolis Mayor Jacob Frey over how to handle the unrest, but he sent the Minnesota National Guard to aid local law enforcement.

Who is Tim Walz?

Walz grew up in Nebraska but moved with his wife, Gwen, to Minnesota in 1996 to teach high school geography and coach football; his teams won two state championships.

He was 42 when he ran for Congress, a decision sparked by a 2004 incident at an appearance by President George W. Bush. “Walz took two students to the event, where Bush campaign staffers demanded to know whether he supported the president and barred the students from entering after discovering one had a sticker for Democratic candidate John Kerry,” according to the Almanac of American Politics. “Walz suggested it might be bad PR for the Bush campaign to bar an Army veteran, and he and the students were allowed in. Walz said the experience sparked his interest in politics, first as a volunteer for the Kerry campaign and then as a congressional candidate.”

Walz’s ideological profile is nuanced. The other highest-profile finalist for Harris’ running mate, Shapiro, was pegged as somewhat more moderate and bipartisan than Walz. An Emerson College poll released in July found Shapiro with 49 percent approval overall in his state, including a strong 46 percent approval from independents and 22 percent from Republicans.

When he was elected to Congress, Walz represented a district that had sent Republicans to Washington for 102 of the previous 114 years, according to the Almanac of American Politics. Representing that constituency, Walz was able to win the National Rifle Association’s endorsement and he voted for the Keystone XL pipeline — two positions that have become highly unusual in today’s Democratic Party.

During his first gubernatorial term, Walz worked with legislative Republicans, which produced some bipartisan achievements, including $275 million for roads and bridges, additional funds for opioid treatment and prevention, and a middle-income tax cut.

In 2022, Walz won a second term by a 52 percent to 45 percent margin. Democrats also flipped the state Senate, providing him with unified Democratic control in the Legislature. This enabled Walz to enact a progressive wish list of policies, including classifying abortion as a “fundamental right,” a requirement that utilities produce carbon-free energy by 2040, paid family leave and legalizing recreational marijuana. He also signed an executive order safeguarding access to gender-affirming health care for transgender residents.

After Harris’ announcement, the Trump campaign attacked Walz’s legislative record in a campaign email: “Kamala Harris just doubled-down on her radical vision for America by tapping another left-wing extremist as her VP nominee.”

Olson noted that Walz “only has one veto in six years. He doesn’t say ‘no’ to the left, after being a moderate. That’s a reason he’s now beloved by the left.”

Democrats have controlled the Minnesota state Legislature’s lower chamber during Walz’ entire tenure. However, Republicans controlled the state Senate for his first four years in office.

Walz’s meteoric three-week rise on the national scene stemmed after calling Trump, Vance and other Republicans in their circle “weird.”

In a July 23 interview on MSNBC, Walz predicted that Harris would win older, white voters because she was talking about substance, including schools, jobs and environmental policy.

“These are weird people on the other side,” Walz said. “They want to take books away. They want to be in your exam room. That’s what it comes down to. And don’t, you know, get sugarcoating this. These are weird ideas.”

Days later on MSNBC , Walz reiterated the point: “You know there’s something wrong with people when they talk about freedom. Freedom to be in your bedroom. Freedom to be in your exam room. Freedom to tell your kids what they can read. That stuff is weird. They come across weird. They seem obsessed with this.”

Other Democrats, including the Harris campaign, amplified the “weird” message, quickly making Walz a star in online Democratic circles.

Walz also attracted notice for being a self-styled fix-it guy who has helped pull a car out of a ditch and given advice about how to save money on car repairs . He staged a bill signing for free breakfast and lunch for students surrounded by cheering children .

Schier said he expects Walz to be a compatible ticket-mate who won’t upstage the presidential nominee. “Walz will be a loyal companion to Harris,” Schier said.

One thing Walz does not bring to the table is a critical state for the Democratic ticket. In 2024, election analysts universally rate Minnesota as leaning or likely Democratic. By contrast, Shapiro’s state of Pennsylvania is not only one of a handful of battleground states but also the one with the biggest haul of electoral votes, at 19. Another finalist, Kelly, represents another battleground state with nine electoral votes, Arizona.

Fact-checking Walz

We have not put Walz on our Truth-O-Meter. However, days after Floyd’s murder, we wrote a story about how a false claim about out-of-state protestors was spread by Minnesota officials, including Walz, and then national politicians, including Trump.

At a May 2020 news conference, Walz said he understood that the catalyst for the protests was “Minnesotans’ inability to deal with inequalities, inequities and quite honestly the racism that has persisted.” But there was an issue with “everybody from everywhere else.”

“We’re going to start releasing who some of these people are, and they’ll be able to start tracing that history of where they’re at, and what they’re doing on the ‘dark web’ and how they’re organizing,” Walz said. “I think our best estimate right now that I heard is about 20 percent that are Minnesotans and about 80 percent are outside.”

The statistic soon fell apart.

Within hours, local TV station KARE reported that Minneapolis-based police tallies of those arrested for rioting, unlawful assembly, and burglary-related crimes from May 29 to May 30 showed that 86 percent of those arrested listed Minnesota as their address. Twelve out of 18 people arrested in St. Paul were from Minnesota.

Confronted with these numbers, the officials walked back their comments that evening or did not repeat them. In a news conference, Walz did not repeat his earlier 80 percent assertion. KARE-TV wrote that Walz said the estimate was based in part on law enforcement intelligence information and that the state would monitor developments.

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10 Soothing Self-Care Events in DC for National Wellness Month

Goat yoga, sound baths, and spa days are among the fun ways to unwind this month..

August is National Wellness Month. Here are some health-based activities happening around town to help you de-stress and practice some self-care:

Yoga on the Goat Farm

Location_on lovettsville, language website.

At Bully Goat Farm in Virginia, yogis can stretch, strike a pose, and cuddle with therapy goats. The adorable farm animals will keep you company with cheer and snuggles, while a yoga instructor guides you through movements and exercises ($30) .  

Summer Sweat Sessions

Location_on kimpton banneker hotel.

If you’re looking to burn calories and break a sweat, this rooftop workout is a cool option. Move and dance along with Zumba instructor Ruben at Lady Bird, on this Kimpton’s rooftop, during a 60-minute morning session. After the workout, participants are invited to refuel with complimentary smoothies (free) .

Tropical Yoga and Sound Bath

Location_on el techo.

On the weekends, El Techo is known for serving up tacos and live music, but this month the rooftop treehouse is turning down the party for tropical yoga with instructor Alissa Wilmina. The fitness and meditation event features gentle yoga as well as a deep-relaxation sound bath with crystal singing bowls and Tibetan bowls ($25) .

Sound Bath in the Tiffany Gallery

Select sats august 17-december 14, location_on museum of contemporary art arlington.

Reduce stress and declutter your mind while listening to a variety of instruments at the Museum of Contemporary Art Arlington. Tiffany Gallery visitors are invited to lay on a yoga mat and bathe in the soothing harmonies of chimes, crystal quartz, and Tibetan sound bowls. To enhance your relaxation you can bring a journal to write reflections at the end of the session; tea will be served, too ($22) .  

Floating Self Love Sound Journey

Location_on balian springs.

Rejuvenate your mind, body, and soul at Balian Springs in Alexandria. The massive wellness center and spa boasts 16 hydrotherapy pools, 8 saunas, and nutrition-focused eateries. In addition to signing up for massages and spa services, guests can attend wellness workshops like floating sound baths in the rooftop pool ($40 for workshop, $130+ for daily admission) .  

Wellness Probs Summer Series

August 15, 31, september 9, location_on eaton dc.

Washingtonian Probs is teaming up with Eaton Wellness to offer summer workouts and wellness experiences where yoga-lovers can exercise balance and meditate to R&B and jazz tunes. The summer agenda includes Meditation & Music Medicine Sound Healing, Yogalates, and Afrosoul Yoga ($25) .  

Forest Bathing

Location_on kenilworth aquatic gardens.

Bathe in the essence of Kenilworth Aquatic Gardens with nature and forest therapy instructor Sage Raindancer. This Japanese-inspired wellness activity promotes physical, mental, and emotional health with a guided stroll through the garden’s paths and ponds. Guests are encouraged to bring water, snacks, and sun protection (free) .

Embodying the Elements

Location_on temperance alley garden.

Soul Shine Theater Garden’s Sisi SoulShine leads neighbors in various dances, movements, and improvisations at local hidden gem Temperance Alley Garden. The playful dance workshop  encourages participants to explore the relationship between themselves and nature (free) .

Community Day Health and Wellness Fair

Location_on marshall heights community development center.

DC Health is hosting a community-wide fair for families and seniors to get free health screenings and vaccinations, pick up fresh produce, take home school supplies, and more. Kids can play games at Marshall Heights Community Development Center while seniors enjoy therapeutic sessions with robotic pets (free) .

Yoga Happy Hour

August 30, september 27, location_on carlyle house historic park.

Happy hour mocktails is a refreshing perk to joining yoga at Carlyle House Historic Park in Alexandria. Yoga teachers lead 60-minute classes outdoor on the Magnolia Terrace overlooking the colonial grounds. After class, you can sip non-alcoholic drinks like Peach Refresher and a Hocus Pocus Punch ($20) .

Briana A. Thomas is a local journalist, historian, and tour guide who specializes in the research of D.C. history and culture. She is the author of the Black history book, Black Broadway in Washington, D.C. , a story that was first published in Washingtonian in 2016.

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Politics latest: New poll makes grim reading for Farage - as PM tells COBRA meeting to 'maintain high alert'

Sir Keir Starmer stressed the need to "maintain high alert" for more disorder as he chaired another emergency COBRA meeting. Meanwhile, new polling suggests support for Nigel Farage has plummeted since the unrest began last week.

Thursday 8 August 2024 20:55, UK

• PM stresses need to 'maintain high alert' for further unrest
• But says swift sentencing of rioters should be 'important lesson'
• Labour councillor arrested on suspicion of encouraging murder
• Farage accused of helping spread conspiracy theories
• London mayor 'astonished' by Tory leadership hopeful's comments
• Listen: How well has the PM handled riots?
• Mhari Aurora: Starmer can't be sure he's out of woods just yet
• Darren McCaffrey: Farage may struggle to have his cake and eat it
• Explained: Robert Jenrick and the Allahu Akbar row | What does 'two-tier policing' mean - and does it exist?
• UK riots latest: Follow updates on arrests and sentences

Our  political correspondent Darren McCaffrey has spotted some interesting polling about Nigel Farage.

According to YouGov, the Reform leader's favourability ratings have fallen since the start of the riots in the UK.

He is viewed unfavourably by every voter group in the UK except Reform backers.

This includes Leave voters - his score with them going from +7 to -4.

The proportion of 2024 Tory voters that have a negative view of him has risen from 52% to 61% - and 47% of the public believe he holds some responsibility for the rioting.

Farage under fire from multiple sides

Darren said: "I think he's trying to strike this balance between trying to lean into some of the causes potentially behind at least the protests, if not the violence, but at the same time trying to condemn them. 

"The question is, can he have his cake and eat it? Can he effectively walk that fine balance?"

Mr Farage questioned the initial police response to the stabbing in Southport, accusing them of withholding information.

The Reform leader has since condemned the violence on the streets - but made allegations of " two-tier policing ", claims which have been denied and criticised by the prime minister and Met Police chief.

Mel Stride, the Tory leadership hopeful, was heavily critical of Mr Farage this morning when speaking to Sky News - and it could be that more Tories come out to attack him.

With yet another COBRA meeting in the bag for the prime minister, the Politics Hub is signing off for the evening.

For continued coverage of the response to the riots, including the latest arrests and court hearings, check out our dedicated blog below:

As things stand, the Politics Hub won't be running tomorrow, so any political news, reaction, and analysis relating to the unrest will be in the above blog - do follow along for the latest updates.

Thanks for joining us today, and have a good evening.

Sir Keir Starmer has told his ministers and police chiefs they need to "maintain high alert" despite last night's anticipated wave of far-right unrest failing to materialise.

Sky News understands that was the PM's main message from tonight's COBRA meeting - his third of the week.

Sir Keir thanked the police and wider criminal justice system, saying the high levels of policing in key areas last night helped deter rioters - as did the swift sentencing of those convicted so far.

The prime minister has condemned a "deeply concerning" rise in antisemitic incidents in the UK this year.

Charity CST, which is dedicated to protecting Jewish communities, reported almost 2,000 cases in the first half of 2024 - a record high.

There were at least 200 every month - something which had only happened five times prior to October 2023.

That marks the point that Hamas launched its brutal attack on Israel, which was followed by the now 10-month bombardment of Gaza.

Sir Keir Starmer thanked the CST for its work and said: "Jewish people, and all those from faith communities, deserve to feel safe on our streets. 

"We will work together to eradicate discrimination of any kind."

While last night didn't see the unrest many had feared, tonight's COBRA meeting comes ahead of what ministers fear could be days of further protests and disorder.

Sir Keir Starmer has vowed he will not "let up" so far as responding to threats from those bent on violence, and has held talks with police chiefs again this evening to discuss what could happen.

Our crime correspondent Martin Brunt has reported there are fears the new football season kicking off this weekend could spell trouble.

It comes after policing minister Dame Diana Johnson told Sky News earlier that intelligence points to more potential protests.

Read more from our political reporter Alix Culbertson  👇

We've been reporting in the Politics Hub today on the arrest of a Labour councillor over comments he made at one of the counter-protests that took place around the country last night.

First came footage from the event, which appeared to show a man calling for "fascist" rioters to have their throats "cut".

Nigel Farage was among those who shared it, and called on police to arrest the man responsible.

He was named online as Dartford Labour councillor Ricky Jones, and the party moved quickly to suspend him.

We then heard from the Met Police, who said they were urgently investigating the video - and later came an arrest on suspicion of encouraging murder.

For the full story and where we've got to as of tonight, our political reporter Faye Brown has you covered 👇

Sir Keir Starmer was in the West Midlands earlier before returning to London for tonight's COBRA meeting.

The PM visited a mosque in Solihull, and has just put out a post on X thanking local leaders he met there - and the police - for "keeping our communities safe".

Our team have spotted cabinet ministers leaving the COBRA meeting in the last few minutes, so hopefully we'll get an update on what was discussed from Downing Street before too long.

We'll bring it to you if and when we do.

By Faye Brown , political reporter

Metropolitan Police chief Sir Mark Rowley has knocked back claims of "two-tier policing" as "complete nonsense".

He said such claims - pedalled online by Nigel Farage and Elon Musk - put officers dealing with the ongoing riots at risk.

The phrase is used to describe the impression that some protests and demonstrations are dealt with more harshly than others.

What are the origins of 'two-tier' policing?

The term has been used to suggest police are more heavy-handed with people on the right of the political spectrum than the left.

Even before the current rioting in the UK, the idea was propagated by the likes of English Defence League founder Tommy Robinson, actor-turned political activist Laurence Fox, and former ex-minister Robert Jenrick.

Reform UK leader Nigel Farage summed up the sentiment when he claimed that "ever since the soft policing of the Black Lives Matter protests, the impression of two-tier policing has become widespread".

'Difference between riot and protest'

However, critics of those who have used the term say there is a clear difference between legal protests and the riots, which has seen mosques and hotels housing asylum seekers attacked, police officers hospitalised, and shops smashed and looted.

One of the strongest rebukes came from Dame Priti Patel, who was home secretary during the Black Lives Matter demonstrations in 2020.

She told Times Radio: "What we saw during the pandemic, we saw protest. We believe in free speech. We saw protests being policed.

"What we're seeing right now is thuggery and disorder and criminality. There is a complete distinction between the two."

What is the law on protests in the UK?

Protest is legal in the UK and the right to freedom of expression is also protected under the European Convention of Human Rights.

However, this only applies to peaceful protest and does not extend to any violence inflicted or damage caused during a protest.

As pointed out by Chris Hobbs, a former Special Branch officer writing for the  Police Oracle website , arrests have been made at pro-Palestinian protests when there has been suspected criminal offences, as has been the case during climate protests and BLM demonstrations.

Prime Minister Sir Keir Starmer is banking on the rapid sentencing of convicted rioters putting people off committing more disorder.

There have been more arrests today - not just over the violence we've seen over the past week, but also inaccurate information about the Southport attack shared online.

False claims about the suspect helped ignite the riots.

People have been sentenced today, too - some to several years in jail.

For the latest on the response of the police and the courts, head to our dedicated live blog:

The unrest of the past week has seen members of the far right target Muslim communities and mosques.

It's reignited calls for the government to adopt an official definition of Islamophobia, with the hope it could help educate sections of the public and clamp down on violence and abuse.

Rishi Sunak's government refused to adopt one, suggesting it could negatively impact freedom of speech, and instead referred to cases of "anti-Muslim hatred".

And it appears the new government won't be quick to adopt one either.

Asked directly on Sky News if it would consider one, communities minister Alex Norris danced around the question.

'Still people out there who want to cause disorder'

"Our focus is on the next few days," he said, adding there'll be "plenty of other things we can look at" when the risk of more unrest has passed.

Mr Norris said while there are "still people out there who want to cause violent disorder", the government's focus is on ensuring police "have the powers they need" and that "swift justice" can be delivered.

We've spotted cabinet ministers and police chiefs arriving for tonight's COBRA meeting in Whitehall.

Met boss Sir Mark Rowley and Justice Secretary Shabana Mahmood are among those we've seen.

The meeting, chaired by Prime Minister Sir Keir Starmer, will discuss what happened last night and what may still be to come - the government has suggested more protests could be in the offing this week.

We'll bring you updates from the meeting whenever we can.

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