September is the Perfect Time to Focus on Self-Care
September is Self-Care Awareness Month, a time where we are reminded of the importance of taking care of our physical, emotional, and mental well-being. MCHWC encourages its patients to make self-care a priority by engaging in activities that promote relaxation, health, and overall happiness.
Self-Care for Women’s Well-Being
Women often prioritize the needs of their families, communities, and workplaces over their own, leading to a cycle of neglecting personal health and well-being. This self-sacrificing behavior can result in increased stress, burnout, and health problems, as they continuously serve others without allocating time or resources for their self-care.
At our MCHWC San Rafael Women’s Health Center, we offer treatment and special events specifically for women, emphasizing the importance of prioritizing their own health and providing accessible resources and support to integrate self-care into their daily lives.
Here are just a few things we encourage all women (and men, as it applies) to do in the name of self-care:
Schedule regular health screenings: we promote the importance of regular check-ups, including mammograms, Pap smears, and other preventive health screenings.
Engage in physical activity: Incorporate regular physical activity, like walking, yoga, or dancing, to boost mood and energy levels.
Maintain a balanced diet: A balanced diet rich in fruits, vegetables, and whole grains can help stave off illness.
Prioritize sleep: A variety of factors, including stress or anxiety related to balancing work, family, and personal responsibilities; hormonal changes associated with menstrual cycles, pregnancy, or menopause; physical health issues such as chronic pain; mental health conditions like depression or insomnia; and environmental factors such as noise, light, or an uncomfortable sleep environment can make sleep difficult. Additionally, caregiving duties, especially for children or elderly family members, can disrupt regular sleep patterns. If you are having trouble getting quality sleep, talk to a health care provider about what you can do to improve your sleep.
Maintain social connections: Social interactions can help reduce the risk of depression, cognitive decline, and dementia, enhance our sense of purpose, and increase longevity. Engaging with friends, family, and community also provides emotional support, mitigates feelings of isolation and loneliness, and can encourage healthy behaviors, like exercise.
At our Women’s Health Center we offer the following services:
- Pap screenings and routine well woman care
- Contraception
- Fertility awareness
- Vaginal infection and urinary symptoms treatment
- Sexually transmitted infections testing and management
- Menstrual irregularity evaluation and management
Mental Health Matters
At Marin City Health and Wellness Center (MCHWC), we provide a holistic, interpersonal approach when it comes to mental health.
In addition to regular exercise and getting good sleep as explained above, these self-care practices can help enhance mental health and build resilience against stress and burnout:
Practice mindfulness: Engage in daily mindfulness exercises, such as meditation or deep breathing, to reduce stress and increase self-awareness.
Set boundaries: Learn to say “no” and establish healthy boundaries to protect your mental and emotional well-being.
Connect with others: Reach out to friends, family, or support groups to share feelings and build a sense of community.
Seek professional help: Schedule a session with a therapist or counselor to discuss any mental health concerns or challenges. For a behavioral health services appointment at MCHWC, call our Behavioral Health Coordinator at (415) 339-8813.
Limit screen time: Reduce time spent on social media or news consumption to minimize anxiety and information overload.
Practice gratitude: Keep a gratitude journal, writing down three things you’re thankful for each day to foster positivity.
Engage in creative activities: Try creative outlets like painting, writing, or crafting to express emotions and relieve stress.
Prioritize nutrition: Focus on a balanced diet rich in nutrients that support brain health, such as omega-3 fatty acids, fruits, and vegetables. Take advantage of MCHWC’s nutrition services. For free one-on-one support for nutrition, exercise and wellness counseling, call (415) 339-8813 or send an email to [email protected].
Use relaxation techniques: Incorporate relaxation methods like progressive muscle relaxation or aromatherapy into your daily routine.
Practice self-compassion: Be gentle with yourself, acknowledge your feelings, and avoid self-criticism during challenging times.
Take breaks: Make time for short, regular breaks throughout the day to recharge and reset your mind.
Engage in nature: Spend time outdoors, whether it’s a walk in the park or a hike, to reduce stress and improve mood.
Educate yourself: Learn more about mental health through books, podcasts, or workshops to better understand and manage your well-being.
Substance Abuse Disorders, Recovery and MAT
During Self-Care Awareness Month, it’s a great time to recognize that prioritizing your health includes addressing substance use disorders, and seeking Medication-Assisted Treatment (MAT) can be a vital step toward reclaiming your well-being.
MAT provides both medical support and counseling to help manage cravings and withdrawal symptoms, empowering you to take charge of your recovery journey with the compassionate care you deserve.
Learn more about our approach to recovery services and MAT and the support services we offer here.
About MCHWC
Marin City Health and Wellness is a community health clinic serving Marin and San Francisco Counties, providing innovative health and wellness services to all, with the goal of African American health equity.
Make your appointment today by calling (415) 339-8813.