In Chill By Nette Podcast [EP 11: 3 Myths About Self-Care- Life After Quitting My 9-5], we talked about how self-care is a deeply personal thing- be it going on a long walk, having deep conversations with loved ones or journalling. Whatever self-care looks like for you, we can change up our own self-care practice by borrowing ideas from different cultures from around the world.

I will be sharing five interesting practices with you based on my research. These practices are supported by science and are proven to help with immune function, improve mood and generally support our physical and mental-health in the long term. The best part of it all is, they won’t cost you much at all.

1. Laughter Yoga in India

“Laughter Yoga” a common practice in India where people try to laugh on purpose, or voluntarily with the aim to improve their well-being. The idea is that we do not have to wait for a joke or something funny in order to laugh. Instead, it initiates laughter as a form of exercise in a group setting.

It promotes the idea that: “If you act happy, you will become happy. If you laugh first, humour will follow.”

Based on research, there seems to be real benefits to laughter, even when the laughter is “fake.” It enables one to take in more oxygen which activates the parasympathetic nervous system (your body’s natural relaxation system), which helps one feel more calm in times of stress. These sessions are usually conducted in group settings. It is also based on the assumption that as the session progresses, these “fake laughters” eventually become real and contagious.

Currently, research is pointing that the physical act of laughing, even without humour, is linked to positive changes in the body and promotes physical and emotional well-being. While more studies are needed to understand the difference between spontaneous and simulated laughter moving, there is no harm giving spontaneous laughter a try! Best part is, it is within our control and we do not have to wait till we encounter something funny to laugh.

So why not give it a try? Do a belly laugh like nobody is watching. Or better yet, get together with others and laugh with them!

2. Spanish Siesta

When it comes to midday snoozing, Spain definitely stands out. Napping holds such a special place in the Spanish culture that they even have a word dedicated to describe this: “Siesta”. In other Mediterranean places, and even some places in Asia, it is common to take an after-lunch nap too. This midday nap is called “Siesta” in Spanish. It is also worth noting that this practice is taken so seriously in Spain that shops, museums and even churches close for a couple of hours. Adult nap time isn’t just a nice indulgence but researchers have found that napping can improve alertness, cognitive performance and long-term health. Other studies also found that, in the Greek population, those who partake in regular napping had a 37% lower chance of dying from heart disease than those who did not nap.

When I was 21, I had an opportunity to do an internship in Shenzhen, China. During my internship, I observed that people in the company work long hours (from 8 a.m. to 7 p.m.). As such, they make sure to take naps during their lunch hours in the office. In fact, the office will turn off the lights at noon for a calming environment to sleep in. I guess this was my personal encounter of how I’ve seen the “Spanish Siesta” also prevalent in asian countries 

“Sleep is a foundational part of our biology, like diet and physical activity. We need to take care of it.” – Dr. Michael Grandner

If you have the ability to take a short nap during the day, try it out! As long as it doesn’t mess up your nighttime sleep, it may be a great way to get an extra boost of well-being.

3. Swedish “Fika”

Coffee is popular all over the world, but how we take coffee is very different. I am a huge fan of coffee. In my culture, it is common to see people use it as a quick fuel (usually in the form of takeaway from a popular chain) as we gear ourselves up for work in the morning. However, there is more to taking a coffee break than giving ourselves that morning boost. For instance, in some countries, like Sweden, takeout chains are harder to find. This is because coffee constitutes a break- a time to sit down, relax, and socialise during the day. In Sweden, “Fika” is a social custom that constitutes a time to take a coffee break and slow down. At work, everyone from the bosses to the junior staff stop twice on average, usually at 9 AM and 3 PM, to drink coffee, and connect with one another. In Sweden, companies also add a clause to employment contracts stating that employees are entitled to “Fika” breaks. While some enjoy this coffee break alone, a key aspect of Fika is also socialising. Connecting with others is great for our well-being. Studies show “collective restoration” can be beneficial to one’s mental health. 

4. Danish “Hygge” (Pronounced as “Hoo-ga)

Have you ever wondered why Nordic nations are always at the top list of the world’s happiest countries, despite their harsh and miserable winters? In 2016, Denmark was ranked as the happiest nation in the world in the World Happiness Report. This inspired me to look into Danish culture and way of life.

I’ve found out that “Hygge”, pronounced as “Hoo-ga”, is a way of life in Denmark. It encompasses the spirit of finding joy in the warm, cozy and simplest things in life. There is no direct translation for the word in English, but the closest word would probably be “cozy”.

So what constitutes “Hygge”? The term is so broad that it is hard to pinpoint the exact definition, but to help understand the spirit of Hygge, I have named a few examples:

1. Curling up under a soft blanket
2. Holding a warm cup of drink while enjoying a movie or a book
3. Spending time with friends and family by the fire
4. Simply enjoying the glow and warmth of a candle

At the heart of it, Hygge is a way of life that promotes self-care by allowing us to just “be” and disconnect from the pace of everyday life through introducing coziness to our daily routines. The whole idea is about slowing down and dedicating time for ourselves to enjoy any activity that makes you happy.

5. Japanese Forest Bathing- “Shinrin Youku”

In Japanese, Shinrin means “forest,” and yoku means “bath. Since the 1980s, it has formed an important part of preventive healthcare in Japanese culture. “Forest bathing” isn’t literally bathing in nature. However, it is being immersed in nature. Importantly, it’s not about going for strenuous activities like camping, hiking, or doing any hardcore exercise in a forest. In fact, it’s not a goal-oriented activity at all. It’s simply being with nature, and taking in the surroundings through all of your five senses and body as a guide. Health Researcher Li, have found that forest bathing enhances the immune system and also the formation of anti-cancer proteins. It helps to regulate mood by lessening stress, anger, fatigue, anxiety and depression. There are also other beneficial impacts on cardiovascular health and sleep patterns.

“Wherever there are trees, we are healthier and happier.” – Li Qing

Is there a specific way to engage in forest bathing? According to Li, it is simply just connecting with nature. We do not have to seek out special destinations. We can just find an area with greenery. It could be an urban park, a trail in the moods or even just a group of trees. While doing so, turn off your devices and simply let yourself be guided in the forest (aimlessly) through your five senses.

*All content here is for informational purposes and does not replace individual professional consultations for mental health questions and issues.

References:

• Daaloul, H., Souissi, N., & Davenne, D. (2019). Effects of Napping on Alertness, Cognitive, and Physical Outcomes of Karate Athletes. Medicine and science in sports and exercise, 51(2), 338–345. https://doi.org/10.1249/MSS.0000000000001786
• Hartig, T., Catalano, R., Ong, M., & Syme, S. L. (2013). Vacation, Collective Restoration, and Mental Health in a Population. Society and Mental Health, 3(3), 221–236. https://doi.org/10.1177/2156869313497718
• Louie, D., Brook, K., & Frates, E. (2016). The Laughter Prescription: A Tool for Lifestyle Medicine. American journal of lifestyle medicine, 10(4), 262–267. https://doi.org/10.1177/1559827614550279
• Li, Q., Morimoto, K., Nakadai, A., Inagaki, H., Katsumata, M., Shimizu, T., Hirata, Y., Hirata, K., Suzuki, H., Miyazaki, Y., Kagawa, T., Koyama, Y., Ohira, T., Takayama, N., Krensky, A. M., & Kawada, T. (2007). Forest bathing enhances human natural killer activity and expression of anti-cancer proteins. International journal of immunopathology and pharmacology, 20(2 Suppl 2), 3–8. https://doi.org/10.1177/03946320070200S202
• Yamada, T., Hara, K., Shojima, N., Yamauchi, T., & Kadowaki, T. (2015). Daytime Napping and the Risk of Cardiovascular Disease and All-Cause Mortality: A Prospective Study and Dose-Response Meta-Analysis. Sleep, 38(12) https://doi.org/10.5665/sleep.5246

Written By:
Jeannette Qhek
BSc in Psychology & Human Resources (Singapore Management University)
Founder of Chill By Nette