Hello Viewer,

If we are to be loved, we first must love ourselves. Therefore, we must care for ourselves because if we don’t, who will?

In Edition #80, we absorb the beauty and therapeutic gains of daily Self-Care.

P.S. 📄  No time to read? Get the 1-page cheatsheet 
P.S.S. 👍 Refer a friend and win rewards. Share this edition

LAST WEEK: Which cold therapy method would you be willing to try?

🟩🟩🟩🟩🟩🟩 🚿 Cold showers
🟨🟨🟨⬜️⬜️⬜️ 🛁 Ice baths
⬜️⬜️⬜️⬜️⬜️⬜️ ❄️ Cryotherapy chambers
🟨🟨🟨⬜️⬜️⬜️ 🌊 Natural cold water immersion

_{👁️ OVE’S GUIDE TO}
SELF-CARE

Self-care is the practice of intentional actions to maintain and improve your physical, mental, and emotional well-being. It involves activities that help you recharge, reduce stress, and enhance your overall quality of life.

Why Care?

Regular self-care boosts mental clarity, emotional resilience, physical health, and overall happiness. It helps prevent burnout, reduces stress, and improves your ability to handle life’s challenges.

5 Types of Self-Care

1️⃣ Physical Self-Care 🏋️‍♂️

• Regular exercise

• Healthy eating

• Proper sleep (7 to 9 hours)

• Hydration (~2 litres daily)

• Rest and relaxation

2️⃣ Mental Self-Care 🧠

• Reading or learning new skills

• Practicing mindfulness or meditation

• Limiting screen time and social media

• Engaging in creative activities & projects

3️⃣ Emotional Self-Care ❤️

• Acknowledging and expressing emotions

• Journaling

• Talking to a supportive friend or family member

• Setting healthy boundaries

4️⃣ Social Self-Care 👥

• Spending time with loved ones

• Maintaining meaningful relationships

• Asking for support when needed

5️⃣ Spiritual Self-Care 🌿

• Meditation, prayer, or reflection

• Practicing gratitude

• Spending time in nature

⬆️ Benefits of Self-Care:

🏋️‍♂️ Improved Physical Health Reduces risk of illness and chronic diseases and boosts energy and overall fitness.

🧠 Better Mental Health Reduces stress, anxiety, and depression and enhances focus, clarity, and creativity.

❤️ Emotional Well-Being Increases self-awareness and emotional resilience and helps manage emotions in a healthy way.

👥 Stronger Relationships: Improves communication and boundaries and helps you show up as your best self for others.

📈 Increased Productivity Prevents burnout and enhances concentration and motivation.

🌟 Greater Life Satisfaction Helps maintain balance and enjoyment in daily life and encourages a more positive and fulfilling lifestyle.

🔹 Key Takeaway:

1. Start Small – Pick one action from each category to implement.

2. Stack Habits – Attach self-care to something you already do (e.g., stretch after workouts).

3. Adjust as Needed – Self-care should feel sustainable, not like a chore.

What’s one self-care habit you need to level up? Hit reply in the comments 💬 

WEEKLY CHALLENGE 💪
The Self-Love Challenge ❤️

This Valentine’s season, it’s time to turn love inward and commit to a deeper self-care practice. Over the next 7 days, challenge yourself to implement one self-care habit daily, focusing on physical, mental, emotional, social, and spiritual well-being.

Day 1: Physical Love 💪

• Complete one recovery session (foam rolling, stretching, or yoga).

Day 2: Hydration & Energy 💧

• Track your hydration and drink at least 2 litres of water.

Day 3: Mental Clarity 🧠

• Set social media boundaries (screen time) and stick to them.

Day 4: Emotional Balance ❤️

• Journal or reflect on wins and challenges from the past week.

• Practice Box Breathing (4-4-4-4) when feeling stressed.

Day 5: Connection & Gratitude 🤝

• Call or text a friend and express gratitude.

Day 6: Spiritual Reset 🌿

• Spend 10 minutes outdoors to reset.

Day 7: Long-Term Self-Care Commitment 🔥

• Choose one habit to continue beyond the challenge.

📅 Join the Challenge! Track your progress using the checklist, and share your experience in the comments 💬. Who knows? The best Valentine’s ♥️ gift may be the one you give yourself. 💡

^{The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}