Category: Self-care

Self-care, Thinking and Being

Combating Semantic Satiation: Staying Alert in an Oversaturated World

Anna W

We have all sorts of therapized buzz words flying around us, both online and in the real world. Self-care. Boundaries. Self-regulation. Little t trauma, big T trauma. Emotional intelligence. Authenticity. Stressors. Stress management. These, and more, have become shapeless and foggy, the way words turn if you repeat them over and over again.

The old adage of Spoon. We all did this as kids. We said the word “spoon” over and over until it no longer felt like a word. This effect is known as semantic satiation. This happens when the brain’s pathways for a specific word become fatigued and it can no longer keep up with comprehension of the word.

Repetition is important for learning, but with that, we need the coupling of timing. Imagine you are lifting weights. If you try to pump up weights quickly, with no breaks in between reps, your arms will be burning much sooner than you want them to. The same goes for integrating concepts around self-improvement.

But wait a second, Anna. I didn’t ask for semantic satiation with stuff like “self-care” and “stress management”. It just happens. I’m online, I’m scrolling, I’m talking with other people who are in therapy. It’s a cultural issue. And you know what? You are absolutely correct.

So, how do we combat this and take back the meaning of important concepts like self-care and self-compassion?

1.Research the origins of the word

      So let’s keep working with the concept/ word of “self-care”. Brief research on the word shows that it actually originated in the 1500s. It was used mainly in medical contexts to describe how patients could self-improve symptoms. It really took off in the 1950s when doctors were looking for ways to help the elderly and chronically mentally ill increase their independence… think building schedules for eating, bathing, and sleeping. Then, demanding professions such as nursing and social work took the concept to describe what they needed to do to prevent burn-out… leave work at work, meditation, protecting lunch breaks, etc.

      2. Write about what the word means to you

        Do you remember when you first heard the term self-care? Which settings have you heard it in the most? Who have been the people who have been prescribing it the most to you? How specific can you get with your definition while still encompassing all it needs to encompass?

        3. Explore how it can be applied to your life

          What is YOUR ideal version of self-care? Is it setting up basic routines for daily life, or is it hammering out your long-term career goals? How can we blend “fun” self-care with “necessity” self-care? What’s getting in the way for you for making self-care actionable? What blocks to self-care are happening on an individual, community, and societal level? What is one small way you can practice self-care this week?

          In an oversaturated world, we are to be vigilant with our critical thinking. Notice when a word or concept feels vague, especially when you know how to use that word/ concept in a normal sentence. Take the time to understand it, roll it over in your hands, and feel how applicable it is for you. Don’t forget to do some self-care this weekend.

          Kreitz, Mary. “A History of Self-Care.” Child and Adolescent Behavioral Health, 8 Apr. 2024, http://www.childandadolescent.org/a-history-of-self-care.

          “Self-Care, N. Meanings, Etymology and More | Oxford English Dictionary.” Oxford English Dictionary, 2025, http://www.oed.com/dictionary/self-care_n.

          Self-care

          Coping with Winter Blues

          Anna W

          Many people who struggle with mental illness, particularly depression, notice that they tend to feel a bit worse during the winter months. This is for several reasons, with the most well-known being the lack of sunlight during the early evening hours. Sunlight is correlated with Vitamin D, which is correlated with mood, so it stands to reason that the amount of sunlight we get correlates with mood. While the relationship between sunlight and mood is a bit more complicated that that, it is one of several reasons that winter months are challenging.

          Other reasons include stressful holiday seasons, cold weather, lack of aesthetics (the stick season isn’t what’s pictured for New England tourism), and the length of our winter season.

          So… how do we cope?

          1. Get a sun lamp
            • Sunlamps, while the research on their efficacy is variable, can be a great addition to your morning routine. They can be pretty cheap online, too. There is little risk to adding a sunlamp to your living room, so why not? It isn’t recommended to use them in the evening as they are a form of blue light and can disrupt circadian rhythms, aka sleep patterns.
          2. Do less
            • While my life is busy with work and parenting, I generally try to schedule less. My body clearly has a need to slow down during this season, so I try to honor this need. I’m more likely to go visit Magic Wings or go to the beach during our mild summer months. In the winter, I like to hunker down with a book or some easy crochet. Keep it low key.
          3. Keep a routine
            • With less places to go (no beach visits) and/ or crazy holiday schedules, our routines can end up in upheaval. Try to keep some semblance of rhythm, whether it’s a warm cup of coffee in the morning or reading a book before bed. Try to give yourself some touch points of consistency.
          4. Be kind to yourself
            • It is not helpful to beat yourself up for feeling a bit worse during the winter. Shame has been scientifically shown to be a terrible motivator. If you have been beating yourself up for feeling extra blegh, try not to beat yourself up for beating yourself up. Self-compassion can start right here, right now.
          5. Keep in mind this is all temporary
            • Winter doesn’t last forever. The sun will stay out past 6 and the trees will bloom again. Hang in there, the late winter months are the home stretch.

          Self-care

          What do “boundaries” even mean?

          Anna W

          Let’s talk about boundaries, because therapists love to talk about boundaries.

          A boundary is a stopping point or a limit. That’s it, that’s all a boundary really is. But here’s the thing… when you put up a fence between you and your neighbor, that’s it. That’s the limit, it’s tangible and you both see it every day.

          Emotional and mental boundaries are much more challenging to hold compared to your neighbor’s fence. What makes boundaries so hard?

          Because we are trying to enact behavioral change. Each time we set a boundary, we are 1) changing how we react to the situation, and 2) trying to encourage the other party to change how they act. This is why emotional and mental boundaries are not one and done. They need to be set over and over again, because behaviors do not change overnight.

          But how can I survive with setting a boundary with my mom 20,000 times over the 7 days between Christmas and New Years? The answer, while cheeky, has been proven to help people through all sorts of chronic or lasting personal problems.

          Self-care.

          Go set that boundary, then take a breath. Tell yourself you did a good job, even if it didn’t go exactly as you had planned. You’re still learning, you know. Take a walk, play some Nintendo, read your favorite novel, have a gossip session with your friend or sister. Then go back to setting the boundary as needed, and then swing back to self-care. Think of it as a see-saw. Each end is attached the other… you can’t have boundary setting without also having self-care.

          Holidays, Self-care

          Coping with Holiday Mayhem

          Anna W

          Most of my clients struggle around the holidays. There’s the stress of family gatherings, the grief of another year gone by with goals unmet, or the stark early darkness that makes people prone to hibernation.

          I find that grief is a large part of why so many people struggle around this time of year. Grief is quite broad… it can be experienced around any sort of loss. Loss of relationship, loss of loved ones, or perhaps a sense of loss around the possibility of a functional family system. Grief is complicated and hard to describe using only a few words. It carries a sense of sadness and heaviness with a large side of disappointment, topped with some vague sense of regret.

          So… how do we cope?

          • Be kind to yourself

          Yes I know, how cliche therapist of me. JuSt PrAcTiCe SeLf-CaRe. But seriously… self-kindness and self-care are potent antidotes to many ails. Think about what self-care means to you. Is it more alone time? Is it not going to a certain relative’s house? Is it taking your dog for a walk? Is it having a good cry? Do what makes sense to you that helps you have a some tenderness towards yourself and your struggles.

          • I’m serious about being kind to yourself

          The holidays can be hard. Really, really hard. So I really think you should be gracious to yourself during this time.

          • Keep some rituals and routines

          I don’t think it’s realistic to rigidly maintain a schedule during the holidays, but give yourself some touch points to look forward to. Read for 20 minutes before bed. Have breakfast at the same time every day. Meditate at noon. Give yourself some sense of grounding by keeping routines in check.

          • Remember the universality of holiday challenges

          Remember that there are many people out there who struggle around the holidays for many different reasons. Know you are not the only one. You’re situation may be unique, but the gravity of hardship is not. That is a universal, human experience.

          Be bold this holiday season. Take care of yourselves and each other this holiday season.