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Gaby Trama
Mar 14, 20215 min read

Hey, You! Love Yourself

Hello everyone! Today I want to discuss self-care and self-love. As a pre-health student myself, I understand first-hand how difficult it can be to keep up with life. Between classes, career planning, volunteer work, extracurriculars, social life, and jobs, it is easy to ignore mental health and the importance of taking care of oneself. Many may assume that self-care is only possible for those with enough time or money, but incorporating healthy self-care practices into your daily routine doesn’t have to be time-consuming or expensive, and can have lasting benefits.


This past month, I experienced a personal difficulty that left me feeling quite down. It was only when I set out to bounce back that I realized how much I had been neglecting my personal needs. I was so focused on my external reality that I failed to check in on myself and acknowledge my internal dialogue.


To begin, let’s define “self-care”, which isn’t to be confused with “self-improvement”. “Self-improvement” is associated with a perfectionist mindset, where individuals set out to “fix” themselves. Often these expectations are unattainable, and when one doesn’t achieve the intended goal to a T, they go into a “shame spiral” that leaves them feeling not good enough in one way or another. Of course, this mentality is less than healthy and, therefore, the proper definition and approach to self-care are as follows: self-care is about nurturing your mind and your body, taking action to preserve or improve one's health. Self-care isn’t to be confused with numbing behaviors like drinking, eating, surfing social media in excess. According to Gracy Obuchowicz, a self-care coach, “Self-care is something that when you do it, you wake up the next morning feeling better, while numbing is something that when you wake up the next day, you think, ‘Maybe I didn’t need that extra glass of wine or dessert”.


Some of my favorite methods of self-care that make me feel my best include painting my nails, spending quality time with people that lift my spirits, keeping a gratitude journal, and listening to music. Of course, to each their own, but here are some suggestions to kick-start your self-care journey.

  1. Breathe

    1. Breathing exercises are something that I have yet to fully explore, but I read a book recently that addressed this concept, and I bookmarked some ideas that I have been meaning to utilize. Jorge Roman Lopez’s book, Return to Human: How Modern Medicine, the Media and the Mundane Have Destroyed Our Immune Systems and How to Move Back Towards Optimal Health, outlines the following breathing techniques: Bhastrika followed by Rechaka, 4-7-8 breathing, and box breathing. Here is an excerpt:

      1. “Bhastrika followed by Rechaka. These breathing techniques come from a practice called Pranayama used in yoga. Bhastrika is done by sitting upright and cross legged on a mat or bed, forcefully inhaling through the nostrils, and simply letting go of the breath when exhaling. Find the rhythm that works for you––experiment with quick breathing and slower breathing. Do around 30 breaths. Do rechaka right after, as it is the antithesis to the more stressful bhastrika. Rechaka activates the parasympathetic (rest and digest) portion of the nervous system. Simply inhale through the nostrils effortlessly and extend the exhale as long as you can, lightly pursing your lips.

      2. 4-7-8 breathing. Inhale for 4 seconds, hold for 7, exhale for 8 seconds. This is great for reducing anxiety and stress.

      3. Box breathing. Breath in for four seconds, hold for four, exhale for four, hold for four, then repeat. Find the number which works best for you. Four seconds is merely a suggestion. This is great for productivity, relaxation, and mental clarity.”

  2. Smile

    1. Whether you watch your favorite episode of SNL, spend time with friends that make you laugh, or engage in a hobby that makes you feel good, don’t forget to smile! Smiling activates the release of neuropeptides and the feel-good neurotransmitters dopamine, endorphins, and serotonin. These chemicals relax the body, lower heart rate, and lower blood pressure. Also, the endorphins released act as a natural pain reliever. Not to mention, smoking makes one look better. A study published in the journal Neuropsychologia reported that viewing a smiling face activates the orbitofrontal cortex, the region of the brain that processes sensory rewards. With that being said, smiling is “contagious”. The part of your brain that is responsible for the facial expression of smiling when one is happy or mimicking another’s smile is the cingulate cortex, which is an unconscious automatic response area.

  3. Drink water

    1. I’m sure you have heard that the body is 60% composed of water, the majority component of various bodily fluids. These fluids are integral for digestion, absorption, circulation, saliva production, nutrient transportation, and maintenance of body temperature. Water can also energize muscles, as cells that don't maintain the proper balance of fluids and electrolytes shrivel, which can induce muscle fatigue. Lastly, water encourages skin and body aesthetics. Not meeting the recommended water consumption levels, or listening to your body’s natural thirst cues, can impair the body’s ability to function to its greatest potential.

  4. Move your body

    1. According to the CDC, regular physical activity can provide immediate and long-term benefits. Some immediate benefits of physical activity include an improvement in sleep quality, a reduction of anxiety, and a reduction of blood pressure. Some long-term effects include brain health (disease prevention (dementia (including Alzheimer’s disease), depression), heart health (lowered risk heart disease, stroke, and type 2 diabetes), cancer prevention (lowers the risk of eight cancers: bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach), healthy weight, bone strength/health, and balance/coordination (reduction of risk of falls).

  5. Use aromatherapy

    1. Aromatherapy is a practice that utilizes natural plant extracts to promote physical and emotional health. These “smells” (essential oils) can be employed via candles, a diffuser, aromatic spritzers, inhalers, bathing salts, body oils/creams/lotions, facial steamers, hot and cold compresses, and clay masks. Some benefits of this practice are as follows: pain management, improved sleep quality, stress/agitation/anxiety reduction, sore joint remedy, headache treatment, reduction of bad bacteria/virus/fungus, improved digestion, and a boost in immunity.

  6. Validate your growth

    1. Recognize your accomplishments! Pre-health students, including myself, can be so hard on themselves that they discount their accomplishments and wins. While we may always focus on the “climb”, there is a danger in ignoring wins of any size. Always focusing on what’s next can deplete one, and making an effort to note accomplishments can increase the sense of self-worth, happiness, and motivation. So next time, take a minute to track your wins and acknowledge your abilities and self-worth.

  7. Fuel your body

    1. Lastly, as we have mentioned before food is such a powerful tool in improving body and mental health. See our previous article for a more in-depth explanation. So next time you feel a little peckish, choose something good for the mind and soul. Maybe even a great organic chocolate…


At the end of the day, it is so important to love yourself and recognize your personal needs. You are worth it. You deserve it. You are loved. You are beautiful. You are capable. You have a purpose.


XOXO, Gabs


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