Self-Care on the Go

Thanks to everyone for your support during my first round match at Roland Garros yesterday! I love being back at this tournament and am excited to continue competing. It's raining on and off today, so I'm resting in my room and and decided to publish some thoughts on self-care on the go since I've been away from home for over a month at this point. 

When it comes to self-care – prepare to be sick of me! Self-care is one of my favorite topics because I think it’s something we all need to prioritize in order to stay happy and healthy. That’s why I make sure to practice self-care even when I’m traveling.

I know that for many people, traveling can be a form of self-care. A vacation can be a chance to escape the hustle and bustle of life and relax or revisit your favorite hobbies. But for me, as a professional athlete, travel is work!

Since I travel so much and I’m always on the go, I must find ways to practice self-care even when I’m away from home and my creature comforts.

You may not be traveling to Europe for tennis training or tournaments, but chances are you’re busy. And when you get busy, self-care probably gets pushed off your to-do list. Or maybe it’s never been on your to-do list! Before you say, “Sloane, self-care is not my thing,” let me assure you that it is. Or at least it should be. Self-care is for EVERYBODY.

I’m going to share how I keep my self-care going even on the road so you can take care of yourself too no matter how hectic your days may be.

What is self-care?

First things first, you need to figure out what self-care means to you. I don’t have the secret sauce. I don’t know the regimen that’s going to magically give your mind, body, and spirit all the TLC they need. The words “self-care” may conjure images of massages, pedicures, and bubble baths. And that is self-care for some folks, but it doesn’t have to be for you.

For me, self-care is about taking a beat to identify what I need in that moment to soothe and comfort myself. Sometimes I do need to schedule a pedicure or massage at a spa in whatever city I’m visiting at the time. But sometimes I just want to bake an apple pie. Sometimes I want some quiet alone time. Other times I need to talk to my mom. And sometimes I just need to go to sleep.

Whether you’re traveling for work like me or just busy at home, don’t neglect getting enough sleep. You need sleep for your mind and your body to function the way that they should. Getting proper rest is one of the best ways you can take care of yourself.

Talking to my therapist is one of the most important self-care practices in my arsenal. If you’re worried you can’t afford to see a therapist, you can find free or low-cost therapy through social services, universities, non-profits and employee assistance programs. If you’re worried you don’t have time to visit a therapist, check out online and mobile therapy options like Talkspace or BetterHelp.

Recognizing what you need in this moment and figuring out how to get it – that’s self-care.

Self-Care on the Road

Obviously, I’m lucky to be able to travel the world, but I need to experience life outside of my tennis bubble. So, part of my on-the-go self-care practice has been making time for new experiences. If I’m going to be in an area long enough, I try to fit in trying two or three restaurants I’ve never dined at before or I go to a nice restaurant and try things on the menu I’ve never had before. I even make time to check out the local shopping malls.

Perhaps one of your self-care practices can be to try a new activity on a regular basis or maybe you can try being a tourist in your own town. If you travel a lot for your job, too, commit to enjoying at least a few hours of sight-seeing or at least one meal at a nice local restaurant. A few weeks ago in Rome, Cass and I rented bikes and explored the city. It was so refreshing to experience the city as a tourist and take in how fortunate I am to have the opportunity to explore these incredible places.

Self-care, Rome edition

When I’m traveling, part of my self-care practice is doing things that make me feel more at home. If I’m playing or training in a city I’ve visited before, I might take a trip to my favorite ice cream store or macaroon shop or go grab a boba tea. Small things like that have been really important to me. They just make me feel better overall.

I have an extremely high stress job, not only mentally, but physically too, of course. After pulling a 12-hour day of playing a match, talking to the press, and doing all the other things that come with this game called life, I need to have some me-time and get centered. Usually this means watching my favorite shows on my laptop, ordering room service and doing a face mask.

Speaking of face masks, sticking to my skin care routine is part of my self-care too. I like to experiment with different combinations of products. I’m currently in Paris competing in Roland Garros and have loved popping into pharmacies to explore new skincare products to add to my regimen. One of my friends shared with me that there are literally thousands of TikToks and Reels about the go-to products in French pharmacies, so we went on a scavenger hunt on Saturday to find some of the most popular items. More to come on what we liked.

Maybe self-care for you is sticking to an exercise plan, eating more fruits and veggies, or meditating once a day. Self-care can also be as simple as sipping green tea every morning or journaling for a few minutes every night.

What helps you feel grounded and centered? Those are the activities that should be at the top of your list of self-care checklist, and you should find a way to practice them even when you’re busy or traveling. And don’t feel guilty for taking the time to do so.

In case you need a reminder, self-care isn’t selfish.

There’s a reason flight attendants tell you to put your oxygen mask on first before you try to help others with theirs. You’re no good to anyone if you can’t breathe! You can’t do good work if you’re running on fumes. Remember you can’t pour from an empty cup.

And as the great Audre Lorde once said, “Caring for myself is not self-indulgence, it is self-preservation.”

Tell me about some of your favorite self-care practices below.