How to practice self-care in the next 52 weeks

If you were caught in the holiday frenzy and now find yourself two weeks deep into the New Year, it isn’t too late yet to start 2025 right

BY MB LIFESTYLE

Jan 11, 2025 00:54 AM

  

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AT A GLANCE

• The first step is yours to take

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By JACQUELINE LUCERO 

Images from Freepik 

Life often feels like a whirlwind, pulling us in every direction except the one toward our own peace and wellbeing. To counteract this, what if we embarked on a 52-week journey—one entire year—dedicated to nurturing ourselves and rediscovering who we truly are? Let this be your roadmap: a weekly guide filled with gentle, meaningful activities that promise to make self-care and self-discovery both enjoyable and attainable. 

 

 

Week 1: Write yourself a letter

Start your journey by writing a letter to yourself. Take a moment to thank yourself for your victories, big or small. Be kind about the things that didn’t go as planned, and remind yourself to keep trying. Let it be an honest and encouraging conversation with the person who knows you best—you.  Reflect on your current state, recalibrate your dreams and goals, and think about what you hope to achieve in a year. Revisit your vision boards from before and start anew. Seal it and set a reminder to open it on Week 52. 

 

Week 2: Create a morning ritual

Whether it’s five minutes of deep breathing, journaling, or sipping tea while watching the sunrise, craft a ritual that starts your day with intention. Plan this carefully and make a realistic morning routine that you can really stick to and do.

 

 

Week 3: Declutter your space

Pick a room, drawer, or closet to organize. Let go of what no longer serves you and embrace the calmness of a tidy space. Donate all decluttered items.  

 

Week 4: Practice gratitude

Each day this week, jot down three things you’re grateful for. By the end, you’ll have a list of 21 reasons to smile.  

 

Week 5: Explore nature

Spend time outdoors. Walk barefoot on grass, hike a trail, or simply sit under a tree. Feel the earth’s grounding energy.  

 

Week 6: Indulge in a new hobby

Always wanted to try watercolor painting or baking sourdough bread? This week, let your curiosity lead the way.  

 

Week 7: Unplug for a day

Go on a digital detox and engage more in personal conversation. Turn off your gadgets, and experience the liberation of being fully present in the moment. Bask in an hour of being away from your gadgets. As the week goes on, add another 15 mins until it reaches at least three hours away from the digital world.  

 

 

Week 8: Cook a special meal

Treat yourself to a feast. Choose a recipe you’ve always wanted to try, and enjoy the process of creating something delicious.  

 

Week 9: Dance like no one’s watching

Put on your favorite playlist and let your body move. Feel the joy of uninhibited expression.  

 

Week 10: Meditate on self-love

Dedicate this week to a daily meditation practice focused on self-compassion. Repeat affirmations like, “I am enough.” Focus on your breath. When your mind wanders away, just go back again to your breath.  

 

Week 11: Send a kind note

Write a heartfelt message to someone you appreciate. This simple act of kindness is just as uplifting for you as it is for them.  

 

Week 12: Try something scary (but safe)

Step out of your comfort zone. It could be as simple as speaking up in a meeting or as daring as trying a zip line.  

 

 

Week 13: Revisit your favorite book or movie

Sometimes, the best way to find ourselves is to lose ourselves in a story we adore.  

 

Week 14: Start a vision board

Gather magazines, scissors, and glue. Cut out images and words that resonate with your dreams. Place it somewhere visible.  

 

 

Week 15: Take a luxurious bath

Light candles, add bath salts or bubbles, and soak away stress.  

 

Week 16: Journal your dreams

Keep a notebook by your bedside and jot down your dreams. Reflect on the symbols and themes that emerge.  

 

Week 17: Learn about your heritage

Dive into your roots. Cook a traditional dish, learn a cultural dance, or explore family stories.  

 

 

Week 18: Cultivate a green thumb

Plant a small garden, even if it’s just herbs on a windowsill. Watch as life grows under your care. Lettuce and pechay are very easy to grow in limited spaces.  

 

Week 19: Volunteer your time

Offer your time to a cause close to your heart. Helping others often helps us rediscover our purpose.   

 

Week 20: Declutter your mind

Declutter your digital space. Clean your emails. Then spend a week practicing mindfulness, focusing on your breath, and letting go of unnecessary mental chatter.   

 

Week 21: Schedule a “You” Day

Take a day off to do whatever makes you happiest. It could be exploring a new city, reading in bed, or pampering yourself.   

 

 

Week 22: Reconnect with an old friend

Reach out to someone you’ve lost touch with. Rekindle the warmth of your shared memories.  

 

Week 23: Create a bucket list

Write down 10 things you’ve always wanted to do. Commit to ticking off at least half this year.  

 

Week 24: Practice a random act of kindness

Pay for a stranger’s coffee, leave a positive note in a library book, or donate to a cause anonymously.   

 

 

Week 25: Explore your creativity

Write a poem, sketch a scene, or compose a song. Let your inner artist out to play.   

 

Week 26: Reflect on the first half

Pause to evaluate your journey so far. Celebrate the small wins and recalibrate if necessary.   

Continue with fresh ideas (or restart from Week 1) for the next 26 weeks, ensuring variety and simplicity, covering themes like deepening relationships, mindfulness, creativity, self-expression, and celebrating life’s simple pleasures.   

 

At Week 52, revisit the letter you wrote to yourself at the start of this journey. Reflect on how far you’ve come, the changes you’ve embraced, and the strength you’ve uncovered. This year-long commitment to self-care and self-discovery will remind you of life’s beauty and your innate worth.  

 

Are you ready to begin? The first step is yours to take. 

How to cope with climate anxiety, according to experts and studies

BY MAT RICHTER

Jan 11, 2025 03:50 PM 

Have you ever felt an impending sense of doom about climate-fueled disasters? Think of working tirelessly to build your future, only for it to be taken away by a warming world. These feelings of chronic worry and distress about climate change are known as “climate anxiety” as experts argue.

Climate anxiety is most felt by young people, first responders to climate-intensified weather events, and climate scientists and activists often exposed to the threat, a study by the US National Library of Medicine noted. But paying attention to climate issues is healthier than denying or ignoring them, the Handbook of Climate Psychology by the Climate Psychology Alliance in UK stressed.

As the youth inherit the planet, it’s vital to assess how we can turn panic into purpose. Here are some ways experts and studies think you can go about climate anxiety.

Climate activist and author Kate Schapira sets up a public climate anxiety counseling booth. (Photo courtesy of Kate Schapira)

Worry as motivator

Climate anxiety concerns many Filipinos due to our country's susceptibility to climate change impacts, such as severe typhoons and rising sea levels, said Rodolfo Romarate II, managing partner at environmental consulting firm EnviSynergy.

“A crucial element in managing this anxiety involves integrating awareness, action, and community support into our everyday routines. This entails recognizing the reality of climate change and its related anxieties while embracing our ability to effect change through sustainable practices,” he advised.

"Climate anxiety" Google searches rose by 565 percent in 2021 from the previous year, which helps to evidence people's collective fear of the looming peril brought by the crisis. But worry can act as a motivator and prompt individuals to take action when concerned about something, Yale researchers in the US suggested. 

“We actually need more people to be worried about climate change. Where worry becomes a problem is when it becomes overwhelming and debilitating, when it keeps you from living your life. That’s when it’s a serious diagnosis,” they said.

Emotion-focused coping illustration of the Climate Anxiety Compass (Photos by Anne van Valkengoed and Linda Steg)

To turn anxiety into proactive measures, Romarate highlighted Filipinos must embody the spirit of bayanihan by consciously minimizing our carbon footprint through careful consumption, conserving energy and water, and supporting local sustainable initiatives. This in turn fosters empowerment and control.

“Staying well-informed while setting healthy boundaries with media consumption, and drawing on our cultural values of simplicity and community, enables the average Filipino to turn climate anxiety into a driving force for positive change,” he emphasized. 

It’s also crucial to reach out to leaders and “urge them to enact comprehensive policies that address climate change at a systemic level” to further strengthen our climate resilience.

Meanwhile, a 2021 study by England's University of Bath, which included Filipino respondents, revealed "more than half felt afraid, sad, anxious, angry, powerless, helpless, and/or guilty" about the crisis.

Six typhoons hit the Philippines in just 30 days in late 2024, which is rare and has created an atmosphere of anxiety among Filipinos, particularly the youth, said Ludwig Federigan, director at Climate Tracker Asia Inc.

“As the global climate crisis continues to instill fear, every Filipino must embrace ‘emotional resilience.’ This can be achieved by acknowledging and validating feelings of anxiety, reframing negativity to focus on solutions, resilience, and collective action, and practicing mindfulness through self-care, meditation, and stress management,” he expressed.

We must maintain a sense of positivity, Federigan urged, to strengthen our resolve by deepening our understanding of the climate crisis and motivating us to create solutions to adapt to or mitigate its impacts.

"When we adopt a positive outlook, we believe that solutions exist for problems, both large and small. With a positive mindset, we can elevate ourselves beyond our current situation," he added.

How to cope further

Illustrative examples show the problem-focused coping side of the Climate Anxiety Compass.

Be it climate anxiety or a simple environmental worry, researchers suggest having multiple coping strategies would benefit the youth, environmental practitioners, and others grappling with the mental toll of climate change.

Focusing on action-oriented solutions (problem-focused coping), building resilience through finding purpose (meaning-focused coping), and seeking social support in safe spaces away from overwhelming climate information (emotion-focused coping) can help improve well-being when dealing with climate anxiety, a study published by University of Leeds' Sustainability Research Institute in England noted. 

Mindfulness meditation can ease anxiety by shifting focus from distressing thoughts to the present moment, while participating in collective action can boost hope and a sense of shared responsibility in tackling the climate crisis, research by the US National Institutes of Health found. 

“By connecting with individuals who share our concerns, advocating for eco-friendly policies, and prioritizing adaptation strategies, we can further strengthen our resilience,” Romarate said.

On an individual level, sharing concerns with trusted friends, a therapist, or a support group can help, as well as aligning your lifestyle with your values by reducing flights, joining protests, or advocating for climate change awareness, a paper at Harvard Health Publishing in the US suggested.

“Through staying informed, educating ourselves, and connecting with others, we shift from being passive observers to active contributors in fostering a more sustainable and resilient future. In doing so, we motivate those around us to partake in this initiative,” he added.

Coping with climate anxiety and joining sustainability-focused communities work in tandem, as one fuels the other. It’s easy to feel crushed by the overwhelming weight of a warming world, but worry by its nature acknowledges an issue must be addressed, in this case environmental, which can be a tool to urge people to act now and tame man-made climate change.

Mount Apo - the grandfather of Philippine Mountains

 Did you know that Mount Apo, standing tall at 2,954 meters (9,692 feet), is the highest peak in the Philippines?

It's located in Mindanao and is often referred to as the "Grandfather of Philippine Mountains" due to its majestic presence.

Mount Apo is also the home of the critically endangered Philippine eagle, one of the largest and rarest eagles in the world.

According to local myths, the mountain is believed to be the resting place of a benevolent giant who watches over and protects the land.

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