Psychiatrist teaching! Self-care to prevent mental illness

“Autonomic imbalance” that causes sluggishness, insomnia, stiffness, dizziness, etc. Rinko Torii, a writer who herself suffers from autonomic imbalance, talks to Masashi Kaname, a psychiatrist, in a three-part series. In the final installment, I will tell you the importance of self-care and how to take care of yourself.

Self-care to avoid mental and physical disorders

Table of contents

  • Haven’t you forgotten self-care to take care of yourself?
  • Self-care method you can do right now 1: Knees
  • Self-care method that you can do right now 2: Be healed by fluffy things
  • Quitting Happo Bijin also leads to self-care
  • How to do weakness poses to get rid of fatigue and their effects
  • Recommend the Hanamaru Techo to gain self-confidence
  • You’re Not Alone

Haven’t you forgotten self-care to take care of yourself?

Haven't you forgotten self-care to take care of yourself?

Masayuki Kanome, a psychiatrist who published a book titled “It’s okay not to talk to anyone all day: 5 steps to live comfortably like a cat by a psychiatrist” (published by Futabasha). Ask the teacher, “Building a mind and body that won’t lose even in the corona misfortune.”

This time in the final episode is about the importance of self-care.

In the first installment, I heard that mental and physical disorders are a sign from the body saying, “Take care of yourself more!” In the second installment, we will talk about the relationship between depression and exercise for women in their fifties. I was taught a casual exercise that relieves the lack of exercise, which is also a cause of the malfunction. This time will be the final time.

[Dr. As I have already told you, stress is directly linked to mental and physical disorders, so please do not ignore the SOS from your body.

Women in their 50s and above should be especially careful.
Even so, people of this age tend to be overwhelmed by “business other than themselves” such as work, housework, child-rearing, and nursing care.

――I’m glad that the teacher understands (laughs). Even if she comes home exhausted, the dishes won’t be washed and the laundry won’t be folded…

After all, I think that there are many women who have reached menopause in the blink of an eye because of the accumulation of days of giving up that there is no one else to do it.

[Dr. As a result, I think it will be a virtuous cycle for her and her family.

Self-care method you can do right now 1: Knees

Self-care method you can do right now 1: Knees

――It is true that you cannot do anything unless you are physically and mentally healthy. .

In his book, the teacher also touches on mental self-care, but I was impressed by the fact that he “knees well”.

Is that okay? So, in a way, it was a shock.


It’s easy to do, just wrap your knees in your palm and say “OK”. I intend to “treat” myself with my own palm.

This is one of the self-care techniques called “soothing touch”, and just by feeling the wrinkles and warmth, the happy hormone oxytocin is secreted.
Please try to gently heal your hurt young self.

――So healing yourself is considered care?

[Dr. Kaname] That’s right. Everyday life is too busy, and we tend to neglect our own small wounds in our hearts. Even the slightest things can change things, so when you notice small cries of “It’s hard” or “I’m lonely” in your heart, please give priority to “self-care”.

It won’t take you more than a minute.

Self-care method that you can do right now 2: Be healed by fluffy things

Self-care method that you can do right now 2: Be healed by fluffy things

――I think that the method recommended by the teacher, “Soothing with fluffy things,” is also very effective for me. I sometimes feel a tingling sensation in my chest that seems to be a symptom of autonomic imbalance. At times like that, I follow my teacher’s advice and hug a large stuffed animal. I feel a little relieved.

[Dr. Kaname] Yeah yeah. There are times like that. It would be nice if it helped even just a little bit.

The best thing might be to cuddle a pet like a dog or cat, but if you don’t have a pet, a stuffed animal, a cushion, or your favorite towel will do. All you have to do is bury your face in something fluffy.

This alone releases the happy hormone oxytocin.
It is especially recommended for those who feel lonely or are tormented by a sense of insecurity.

――If happy hormones can be released in such a simple way, it would be a blessing.

Quitting Happo Bijin also leads to self-care

Quitting Happo Bijin also leads to self-care

[Dr. Kaname] After all, Mr. Torii’s generation is also busy. Even if you know that you’re tired, you can’t help it… However, as I explained in the first article, please keep in mind that your body is honest and you are gradually approaching the age where you can not overdo it.

――Your teacher once warned you not to stay up all night! “Think about your age! (dumb)” (laughs).


But, no joke, sometimes I want you to give priority to your own comfort. For example, it is important to have the courage to choose “I will not meet!” with people you do not want to meet.

This does not mean that you can become a selfish and self-centered person, but let go of being an all-around beauty who cares about everything.

In a way, it is necessary to have a strong feeling that “I am the most important and what is wrong!” in order to maintain one’s mental and physical health. It comes down to taking care of yourself.

――Sometimes it’s okay to put yourself first, right?

[Dr. Kaname] I think so. If you feel like it’s too boring, it’s proof that you’re not putting yourself first. That’s when self-care comes into play. In addition to the methods above, make time just for yourself.

Soaking yourself in a bath with a little expensive bath salt, carefully brewing your favorite herbal tea, and crying to your heart’s content in a foreign drama are really good ways to do this.

How to do weakness poses to get rid of fatigue and their effects

How to do weakness poses to get rid of fatigue and their effects

――Actually, among your books, I like “sprawled on the futon”. I felt relieved when my psychiatrist recommended me to “sprawl on your futon when you feel tired.” I’m good at this (laughs). What effect does this have?


When humans are working on something, they are in a state of tension somewhere in their bodies.

The more stress you feel, the stiffer your body becomes. The thread is in a taut state all the time, so the image is to consciously loosen it.

Lie on your back on the futon and gradually relax from your toes, then relax your waist, chest, shoulders, throat, clenched back teeth, mouth, eyes, and wrinkles between your eyebrows.

――When you actually try it, you realize that your body is strangely tense.

[Dr. Kaname] That’s right. It’s surprisingly hard, isn’t it? However, just by doing this, you can expect the effect of caring for the whole body because it will make it easier for the blood to circulate throughout the body and at the same time make it easier for the muscles, internal organs, and nerves to rest. Please try it in the futon before you fall asleep.

Recommend the Hanamaru Techo to gain self-confidence

――Another thing that your teacher taught you was the “Hanamaru Notebook”. I think it works really well.
I put a circle instead of a check mark on the completed things on my to-do list.
Somehow, it makes me feel like “I’m doing my best!”


Look, it’s hard for anyone to get compliments when they grow up. Praising yourself is important.

――Didn’t the teacher put a flower circle on you when you said, “I changed the remote control battery”?

[Dr. Kaname] That’s right. I bought the batteries without forgetting to bring them home, and I was able to replace them without any problems.

I don’t hesitate to praise myself, saying, “Hey, he’s a good guy after all!” Developing self-esteem is important, even for adults. Remember, even small repetitions like this can work wonders.

You’re Not Alone

You're Not Alone

――Over the 3-part series, you talked about things women in their 50s should be aware of. Finally, can we have a shout out to women in their 50s?

[Dr. Women in their 50s are at a major turning point in their lives, so it is natural for them to be stressed.

If you feel tired, please spare your body while doing self-care.

Of course, if you still can’t recover, please consult our mental care experts. We are here to rejuvenate you. Let’s live through this corona disaster together, always remembering that we are not alone.

–That’s right. Everyone of the same generation, let’s live together without breaking even while whining. Professor, thank you very much for your advice.

Profile of Masayuki Kanome
Born in 1989 in Koriyama City, Fukushima Prefecture. Graduated from Nippon Medical School. He currently works at Matsuzaki Hospital Toyohashi Psychological Care Center in Toyohashi City, Aichi Prefecture. In April 2020, President Online posted a great response to “5 preventive methods to avoid the rapidly increasing” Corona depression “-more than 90% of psychiatric patients are corona cases”.

“It’s okay not to talk to anyone all day Five steps to live comfortably like a cat by a psychiatrist” (published by Futabasha) 1100 yen + tax
In Japan, where the number of people suffering from mental and physical disorders is increasing due to the corona disaster. Depression is particularly acute in people who “stay at home all day and don’t talk to anyone.” A book that introduces a number of simple, inexpensive, and highly effective techniques that the psychiatrist author works on himself.
Writer, Educational Journalist, Nursing Care Advisor: Rinko Torii

Torii Rinko
Torii Rinko is an author, educational journalist, and nursing care adviser. Born in 1962. Based on her own experiences, she spreads information from a wide range of fields and gains support from troubled women. In a recent publication, “My only guardian deity to meet at a shrine” (written by Kotaro Hamada, published by Shodensha), I was in charge of coverage and writing, “It’s okay not to talk to anyone all day, 5 ways to live comfortably like a cat that a psychiatrist does.” Step” (published by Futabasha). She wrote “10 things I want to tell people who start caring for their parents” (published by Diamond Big).

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