About this Video

• Video Title: How to Build a Resilient Mind with Daily Self-Care (Backed by Science)
• Channel: Dr. Tracey Marks
• Speakers: Dr. Tracey Marks
• Duration: 00:07:14

Introduction

This video challenges the conventional notion of self-care as elaborate spa days. Dr. Tracey Marks, a psychiatrist, explains how to build resilience through short, repeatable actions that support brain function and regulate the nervous system. The video focuses on incorporating "micro-moments" of self-care throughout the day, emphasizing the role of the vagus nerve and promoting proactive self-care strategies.

Key Takeaways

• Real self-care is brain training: It's about training your brain to stay resilient through short, repeatable actions, not elaborate self-care rituals.
• Micro-moments for brain health: Small, consistent habits throughout the day, such as mindful breathing or body scans, can significantly improve brain function and resilience.
• The vagus nerve: Strengthening vagal tone through these micro-moments helps regulate the nervous system, improving recovery, sleep, and reducing overwhelm.
• Tiny habits method: Linking self-care actions to existing routines (e.g., three breaths while washing hands) makes them easier to maintain.
• Proactive vs. reactive self-care: The video advocates for proactive self-care – building habits that prevent burnout, rather than reacting only when already stressed.

The video suggests the following micro-regulation moments for a morning routine:

• Three intentional breaths while your coffee brews.
• A quick body scan while getting dressed, checking in with how you feel and what you need for the day. The speaker emphasizes that the goal isn't to fix anything, just to build awareness.

The video suggests the following midday reset techniques:

• Stepping outside to feel the sun on your face.
• Mindful eating: Tasting each bite of lunch instead of multitasking and rushing.
• Box breathing: Inhaling for four counts, holding for four, exhaling for four, and holding again for four before the next breath. This can be done while walking to a meeting.
• Movement: A short stretch or a two-minute walk, preferably with awareness to signal safety to the brain.