By: Lina Zainal & Nor Fadhilah Ahmad Powzi

Many of us are not aware that every year, on July 24, people around the globe celebrate International Self-Care Day. This celebration was initiated by the International Self-Care Foundation (ISF) in 2011. It aims to highlight the importance of self-care in promoting overall health and well-being.

The significance of the date, July 24, is to emphasise that the benefits of having a good self-care routine are felt 24 hours a day, seven days a week, throughout the year.

In this time of year, members of the university community – students and lecturers alike – are occupied with busy academic schedules, preparing for their final exams, meeting the research deadlines and, at the same time, balancing their personal lives.

These factors often cause significant stress among them. Not knowing how to cope with this stress can lead to them having various physical and mental health issues, exacerbating the situation.

When overall health is compromised, it hinders job performance and creates issues for those around you.

For instance, neglecting self-care and developing a severe physical problem might hinder you from participating in official and social activities, causing colleagues to view you as a poor team player.

In terms of physical health, try to incorporate regular exercise, whether through sports, gym workouts or even walking. Walking is an easy form of exercise that can be performed by people of all fitness levels. Science has proven that walking for 30-40 minutes a day can boost mood, health and mobility, which is important in a current academic setting.

Mental health and relaxation

Mental health and relaxation are also something that shouldn’t be cast aside. Start by practising simple self-care practices, such as mindfulness and relaxation exercises.

Deep breathing is a simple relaxation technique that involves sitting comfortably, closing your eyes, and taking slow, deep breaths through your nose while counting, then exhaling slowly through your mouth. This practice can reduce stress, improve focus and promote overall relaxation.

Managing emotional well-being can be rather tricky sometimes as it requires continuously fostering self-awareness and regulating your emotions, which are vital for a supportive and empathetic university environment. It is encouraged that you take your time for yourselves, improving your emotional resilience and capacity to cope with challenges.

For example, engage in hobbies and activities that bring joy to you. Whether it’s reading, painting or playing an instrument, engaging in enjoyable activities can provide a much-needed break from academic pressures. This can prevent you from having burnout, ensuring that students and lecturers stay motivated and engaged in their work and studies.

Adequate sleep

Next is to prioritise your sleep. It is common, especially among university students, to not have a good sleeping schedule as they are busy chasing their assignment deadlines.

This should be avoided because maintaining a regular sleep schedule and creating a restful sleep environment can dramatically impact both mental and physical health.

Adequate sleep, with a minimum of six hours, is essential for cognitive function, emotional regulation and overall health. This is why it is important for lecturers to remind their students not only about the assignment deadline but also to prioritise their sleep.

Proper nutrition

Besides that, proper nutrition is also crucial as it fuels the body and mind, enhancing academic performance and general well-being. Make sure to have a balanced diet rich in protein, fruits, vegetables and whole grains, which is known to improve overall health and cognitive function.

Always opt for 'real' food like a plate of well-balanced 'nasi campur' instead of fast food like nuggets and sausages. However, having the occasional 'fun' food is also encouraged to help with your emotional well-being.

In conclusion, International Self-Care Day is a significant reminder of how crucial it is to care for our health and well-being. By understanding the importance of self-care practices, you can start incorporating all the steps suggested above so that students, lecturers and the overall university community can promote a healthier and better environment.

Perhaps this July 24 can be the day to start your new self-care journey and experience its benefits 24/7.

-- BERNAMA

Lina Zainal and Nor Fadhilah Ahmad Powzi are with the Centre for Language Studies (CLS), Universiti Tun Hussein Onn Malaysia.