What are signs I need more self-care?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.Your physical body alerts you when self-care activities become deficient by providing clear warning signals. One of the first signs of that is chronic fatigue, which persists and lingers even in the presence of adequate rest. Then there is emotional irritability over minor difficulties. I chose to ignore these alarm bells in my corporate years until burnout required change.
Cognitive symptoms are characterized by distractibility and decision fatigue . Tasks that require concentration become overwhelming. Even simple decisions may become tiring and draining. You may find yourself forgetting where you put something or neglecting prior commitments. These are signs that it is time to restore mental resources through purposeful self-care practices.
Physical Indicators
- Sign: Persistent muscle tension
- Pattern: Morning headaches or jaw pain
- Action: Stretching and hydration focus
Emotional Signals
- Sign: Heightened irritability
- Pattern: Overreacting to minor issues
- Action: Breathwork and journaling
Behavioral Changes
- Sign: Social withdrawal
- Pattern: Canceling plans frequently
- Action: Micro-social interactions
Sleep Disturbances
- Sign: Early waking
- Pattern: 3-4am anxiety cycles
- Action: Evening digital detox
Warning signs include social withdrawal and the neglect of basic needs. You cancel plans often. Your routine for personal hygiene becomes lax. There are large piles of unopened mail. I stopped making grocery runs at my low point. These patterns indicate that emotional resources are at a critically low level.
Physical symptoms often manifest as persistent tension in muscles or the digestive system. Headaches become common. There is stomach discomfort, with no change in diet. The body exhibits visible signs of stress, such as changes in posture or tense facial muscles. These issues need to be addressed immediately.
Treat these symptoms with hierarchically effective changes. First, use water and breath for mild symptoms, and natural experiences and bedtime rituals for moderate symptoms. Severe symptoms demand help from professionals. I initiate client rehabilitation with breath for five minutes daily in the morning.
Keep track of your symptoms using simple methods to monitor your progress. Record energy crashes with a weekly log. Take note of irritability triggers. I use Voice Memos on my phone for instant tracking. Awareness opens the door to timely self-care adjustments before crises arise.
Read the full article: 10 Essential Self Care Activities for Daily Life
