If there is one thing we feel we are constantly re-learning, it’s how to pause and rest. As artists and activists we are responding to the seemingly unending needs of our communities - feeling the urgency to create spaces of joy and resilience. But sometimes we just need to take a moment, sit down, and listen to our bodies.

How To Practice Self-care

With classes, rehearsals, grants to write, and the list goes on, it can be easy to neglect self-care. Commiting to a healthy relationship with yourself is so important for a full and satisfying life. Consider each of the following four areas: nutrition, hydration, movement, and rest. Are you caring for yourself in these ways?

Nutrition

Good nutrition is key for both your physical and mental health! The CDC reports that people who practice healthy eating “live longer and are at lower risk for serious health problems such as heart disease, Type 2 diabetes, and obesity.” Proper nutrition can be used to manage chronic conditions as well.

For healthy foods that boost mental health, experts recommend:

Plenty of fruits and vegetables
Foods rich in omega-3 fatty acids, such as salmon
Dark green leafy vegetables
Nuts, seeds, and legumes

Hydration

Drinking enough water is an essential step toward better self-care. We all know we need to stay hydrated, yet it often falls by the wayside. In fact, more than half of adults in the US don’t drink enough water. To help improve your hydration, try leaving yourself physical notes or digital reminders, placing your water bottle in a visible location, or flavoring water with fruit or vegetables to make it more appealing.

It’s also a good idea to remind yourself why hydration is important. It supports healthy body functioning, sleep quality, cognitive function, and mood. Drink more water for all-around better health!

Movement

If there’s one thing we do and do well is MOVE! Physical activity is not only a vital part of our well-being, but also a wonderful way to engender joy and build resilience. Exercise produces “feel-good” chemicals—endorphins—in your brain. Staying active improves your mental health by reducing anxiety and depression and boosting your mood and self-esteem.

Dance, our activity of choice, is an excellent way to take care of yourself, have fun, build physical skill, and express yourself creatively! Other physical activities like sports or martial arts can likewise be engaging and fulfilling pursuits.

Rest

Don’t overlook rest and relaxation! In our busy world, rest can be a radical act. But it’s one that will greatly benefit your physical, mental, and emotional health. Whether you’re sleeping, meditating, or taking time to binge your favorite show, rest is essential for healing.

Maria and Ariela taking a quick nap during our lunch break before heading back into rehearsal.

Self-Care Ideas

Feeling inspired to do something nice for yourself? Here are some healing activities you might want to try:

Journaling
Meditating
Listening to your favorite music
Going for a walk in nature
Reading
Limiting screen time
Cuddling with a fur baby
Trying a creative project
Attending a creative performance

Here at CONTRA-TIEMPO, we create physically intense and politically astute performance work that moves audiences to imagine what’s possible. We create communities where all people are awakened to a sense of themselves as artists and social change agents who move through the world with compassion and confidence.

As a Los Angeles-based activist dance company, we wield the power of art to influence social change, live out our values, and teach others to engage in art activism! Explore our engagement offerings, upcoming events and performances, and virtual engagements for a taste of what we bring to the Los Angeles community and beyond! Join our familia and connect with us, or support our movement by purchasing from our shop or donating today!

Bibliography

Centers for Disease Control and Prevention. (2021, January 25). Nutrition: Why It Matters. Centers for Disease Control and Prevention. Retrieved November 4, 2022, from https://www.cdc.gov/nutrition/about-nutrition/why-it-matters.html
Department of Health & Human Services. (2007, July 31). Dance - health benefits. Better Health Channel. Retrieved November 4, 2022, from https://www.betterhealth.vic.gov.au/health/healthyliving/dance-health-benefits
Eating Well for Mental Health. Sutter Health. (n.d.). Retrieved November 4, 2022, from https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health
New York Post. (2020, September 3). Most adults admit they don't drink nearly enough water every day. New York Post. Retrieved November 4, 2022, from https://nypost.com/2020/09/03/most-adults-dont-drink-enough-water-every-day-do-you/