Micro-Dosing Self-Care
Dr. Diane Scott 
Micro-dosing self care and the mental health provider
Self-Care and the Mental Health Provider
Self-care is a term that has become increasingly popular in recent years, but what does it mean, and why is it essential for mental health? In this blog post, we'll explore the concept of self-care and its impact on mental health and provide some tips for practicing self-care in your daily life.
As a mental health provider, we already understand the importance of prioritizing self-care. We know that people can better manage stress and other challenges and are more “resilient” in difficult situations when they take care of themselves. We also acknowledge that self-care improves our mood, increases our self-worth, and helps us feel more connected to ourselves and others.
We explain to our patients how self-care involves intentionally promoting physical, emotional, and mental well-being. This might involve activities like exercise, spending time in nature, practicing mindfulness, or engaging in hobbies and interests. We describe how self-care can involve various techniques and finding what works for the patient is essential. This might involve setting aside time each day for self-care activities or simply incorporating self-care into their daily routine. We remind them that self-care is not a one-time event but an ongoing practice that requires attention and intentionality. However, we must also recognize that as providers, we excel at the phrase “do as I say, not as I do” – especially regarding self-care.
I am routinely asked how someone can “find the time” for self-care in the busy and chaotic world of mental health. I’ve started answering with the term “Micro-Dosing Self-Care.” The term micro-dosing is usually associated with psychedelics. However, I’m not suggesting psychedelics but instead finding a few minutes, here or there, for self-care.
Examples of self-care activities under 5 minutes:
- Practice deep breathing or stretching
- Be mindful of your surroundings (really be present and mindful when you’re sipping that cup of coffee)
- Close your eyes and visualize being in a serene place (beach, forest, cozy room, etc…)
- Massage your neck or hands
- Participate in a short mindfulness meditation
- Yoga at your desk
- Send a quick text to a friend with something funny
- Say “no” (or write “no” or text “no”)
As mental health providers, we routinely carry the weight of supporting others through their struggles. In doing so, a necessary aspect of maintaining our own good mental health is the need to heed our own words. Micro-Dosing Self-Care is a quick and easy way to practice what we preach.
Categories: mental health, microdosing, selfcare
