Expand your offerings safely with Advanced Esthetics Insurance at ascpskincare.com 67
SELF-CARE FOR FUTURE YOU
As service providers, it's essential that we carefully
monitor and recharge our bodies and minds so we can
continue to give our clients our best. The most gratifying
aspects of being an esthetician are the therapeutic
benefi ts we provide our clients.
As estheticians, we are privileged to possess the
training and certifi cation that enables us to make
signifi cant diff erences in people's lives. But to keep doing
this work, we need to take care of ourselves. Practicing
self-care is the key not only to taking care of yourself but
also to taking care of others.
Notes
1. Emma Burleigh, "About 82% of Employees Are at Risk of Burnout
This Year—But Only Half of Employers Design Work with Well-
Being in Mind," Fortune, March 14, 2024, fortune.com/2024/03/14/
employees-at-risk-burnout-disconnect-bosses-well-being.
2. Cassidy Wilson, Spectrum News 1, "Gen Z and Millennials Facing
Burnout at Earlier Age," April 13, 2025, spectrumnews1.com/oh/
columbus/news/2025/04/12/gen-z-millennial-burnout-.
3. Mercer.com, "How to Ensure Employees Are Thriving, Not Just Surviving,"
accessed November 16, 2025, mercer.com/insights/total-rewards/employee-
wellbeing/how-to-ensure-employees-are-thriving-not-just-surviving.
4. World Health Organization, "Burn-Out an 'Occupational
Phenomenon': International Classifi cation of Diseases," May 28,
2019, who.int/news/item/28-05-2019-burn-out-an-occupational-
phenomenon-international-classifi cation-of-diseases.
5. Julie Corliss, Harvard Health Publishing, "Six Relaxation Techniques
to Reduce Stress," accessed November 2025, health.harvard.edu/
mind-and-mood/six-relaxation-techniques-to-reduce-stress.
6. Andrea Zaccaro et al., "How Breath-Control Can Change Your
Life: A Systematic Review on Psycho-Physiological Correlates of
Slow Breathing," Frontiers in Human Neuroscience 12 (September
2018): 353, ncbi.nlm.nih.gov/pmc/articles/PMC6137615.
7. Harvard Health Publishing, "A 20-Minute Nature Break
Relieves Stress," July 1, 2019, health.harvard.edu/mind-
and-mood/a-20-minute-nature-break-relieves-stress.
8. Mayo Clinic Staff , Mayo Clinic, "Exercise and Stress: Get Moving to
Manage Stress," September 19, 2025, mayoclinic.org/healthy-lifestyle/
stress-management/in-depth/exercise-and-stress/art-20044469.
9. David C. Nieman and Laurel M. Wentz, "The Compelling Link
Between Physical Activity and the Body's Defense System,"
Journal of Sport and Health Science 8, no. 3 (November 2018):
201–17, ncbi.nlm.nih.gov/pmc/articles/PMC6523821.
10. Mats I. Nilsson and Mark A. Tarnopolsky, "Mitochondria and
Aging—The Role of Exercise as a Countermeasure," Biology
8, no. 2 (May 2019): 40, mdpi.com/2079-7737/8/2/40.
11. Yun-Zi Liu, Yun-Xia Wang, and Chun-Lei Jiang, "Infl ammation: The
Common Pathway of Stress-Related Diseases," Frontiers in Human
Neuroscience 11 (June 2017): 316, doi.org/10.3389/fnhum.2017.00316.
12. Jillian Pretzel, "The Foods that Fight Infl ammation,"
The New York Times, September 18, 2024, nytimes.com/
2024/09/18/well/eat/infl ammation-food-diet.html.
13. Milagros F. Juárez-Chairez et al., "Potential Anti-Infl ammatory
Eff ects of Legumes: A Review," British Journal of Nutrition 128, no.
11 (January 2022): 2158–69, doi.org/10.1017/s0007114522000137.
14. Kevin L. Fritsche, "The Science of Fatty Acids and Infl ammation," Advances
in Nutrition 6, no. 3 (May 2015): 2935–3015, doi.org/10.3945/an.114.006940.
15. WebMD, "How Much Water Should I Drink a Day? " October
17, 2025, webmd.com/diet/how-much-water-to-drink.
16. David Benton and Hayley A. Young, "Do Small Diff erences in Hydration
Status Aff ect Mood and Mental Performance? " Nutrition Reviews 73,
Suppl. 2 (September 2015): 83–96, doi.org/10.1093/nutrit/nuv045.
17. Gina Shaw, WebMD, "Water and Stress Reduction: Sipping Stress Away,"
last modifi ed July 6, 2009, webmd.com/diet/features/water-stress-reduction.
18. Barbara Gordon, Eatright.org, "How Much Water Do You Need? "
last modifi ed May 17, 2024, eatright.org/health/essential-nutrients/
water/how-much-water-do-you-need.
19. Susan L. Worley, "The Extraordinary Importance of Sleep,"
Pharmacy and Therapeutics 43, no. 12 (December 2018):
758–63, ncbi.nlm.nih.gov/pmc/articles/PMC6281147.
20. US Department of Health and Human Services Offi ce of Disease
Prevention and Health Promotion, "Get Enough Sleep," last
updated August 6, 2024, health.gov/myhealthfi nder/healthy-
living/mental-health-and-relationships/get-enough-sleep.
21. Susie Neilson, NPR, "A Warm Bedtime Bath Can Help You
Cool Down and Sleep Better," July 25, 2019, npr.org/sections/
health-shots/2019/07/25/745010965/a-warm-bedtime-
bath-can-help-you-cool-down-and-sleep-better.
22. Tiff any Field et al., "Cortisol Decreases and Serotonin and Dopamine
Increase Following Massage Therapy," International Journal of Neuroscience
115, no. 10 (October 2005): 1397–413, doi.org/10.1080/00207450590956459.
GET
T
Y
IMAGES
