self care

What is Self Care: Easy Healthy Practices

—

by

Ayana
in

What is self care, well its the practice of taking care of oneself through intentional actions and behaviors that promote physical, emotional, and mental well-being. It involves recognizing and responding to one’s own needs, taking time for oneself, and engaging in activities that help reduce stress, anxiety, and burnout. The concept of self-care has gained significant attention in recent years as people realize the importance of taking care of themselves amidst the hustle and bustle of everyday life. This blog aims to explore the definition of self-care, the importance of self-care, and quick and easy ways to practice self-care.

 

What is Self-Care?

Self-care is a broad term that encompasses a variety of activities and practices. At its core, self-care involves taking care of one’s physical, emotional, and mental health needs. This can include practices such as getting enough sleep, eating a healthy diet, exercising regularly, and seeking medical attention when necessary. However, self-care also includes activities that promote emotional and mental well-being, such as mindfulness meditation, journaling, and spending time with loved ones.

Self-care is about recognizing and responding to one’s own needs. It involves being aware of one’s own limitations and taking steps to prevent burnout and stress. This can include setting boundaries in relationships, taking breaks when needed, and engaging in activities that bring joy and relaxation.

Types of Self-Care

There are several types of self-care, each addressing different aspects of our well-being. Here are some common types of self-care:

Physical self-care:

 This includes activities that support your physical health, such as exercising regularly, getting enough sleep, eating a healthy diet, practicing good hygiene, and taking care of any medical needs.

Emotional self-care:

 This involves taking care of your emotional and mental health, such as setting boundaries, practicing self-compassion, engaging in activities that bring you joy and relaxation, and seeking support from friends, family, or a mental health professional when needed.

Spiritual self-care: 

This can involve practices that support your sense of purpose and connection, such as meditation, prayer, spending time in nature, or engaging in creative or artistic pursuits.

Social self-care: 

This includes activities that help you build and maintain positive relationships, such as spending time with loved ones, joining a community group, or volunteering.

Professional self-care: 

This involves taking care of yourself in your work or career, such as setting healthy boundaries, taking breaks when needed, and seeking support or training when necessary.

Remember, self-care is not one-size-fits-all, and it’s important to find what works best for you and your unique needs. By prioritizing self-care, you can support your overall well-being and live a happier, healthier life.

The Importance of Self Care Time

Self care time is essential for overall health and well-being. When we neglect to take care of ourselves, we risk experiencing burnout, stress, and physical and mental health problems. Engaging in self-care activities can help reduce the risk of these negative outcomes and promote overall health and happiness.

Taking care of oneself is particularly important in high-stress environments, such as the workplace or during times of personal crisis. Self-care can help individuals cope with stress and reduce the risk of burnout, which can negatively impact one’s physical and mental health.

In addition to promoting well-being, self-care can also improve productivity and enhance relationships. When individuals take care of themselves, they are better able to focus on their work and engage in meaningful relationships with others.

Quick and Easy Healthy Ways to Practice Self-Care

There are many simple ways to practice self-care, even in the midst of a busy schedule. Below are some examples of quick and easy ways to engage in self-care.

  1. Take a walk.

Getting outside and moving one’s body can be a great way to reduce stress and promote physical health. Taking a walk during a break or lunch hour can help individuals clear their minds and refocus on their work.

  1. Practice mindfulness meditation.

Mindfulness meditation involves focusing on the present moment and letting go of distracting thoughts. This practice can be done in just a few minutes and can help reduce stress and improve overall well-being.

  1. Connect with a loved one.

Spending time with loved ones can be a great way to reduce stress and improve one’s mood. Whether it’s a phone call, text message, or in-person visit, connecting with others can promote feelings of happiness and fulfillment.

  1. Listen to music.

Music can have a powerful impact on mood and emotion. Listening to calming music can help reduce stress and promote relaxation.

  1. Take a bubble bath.

Taking a warm bath with bubbles or bath salts can be a great way to relax and reduce stress. This can be a particularly effective practice before bed, as it can help individuals unwind and prepare for a good night’s sleep.

  1. Practice gratitude.

Taking time to reflect on things one is grateful for can help promote positive emotions and reduce stress. This can be done by journaling, sharing with a loved one, or simply reflecting silently.

  1. Get enough sleep.

Getting enough sleep is essential for overall health and well-being. Individuals should aim for 7-9 hours of sleep per night, and prioritize their sleep schedule to ensure they are getting enough rest.

  1. Practice deep breathing.

Taking deep breaths can be a quick and easy way to reduce stress and promote relaxation. Individuals can take a few minutes to focus on their breath, inhaling deeply and exhaling slowly, to help calm their minds and reduce stress.

  1. Engage in a hobby.

Engaging in a favorite hobby or activity can be a great way to reduce stress and promote relaxation. Whether it’s reading a book, gardening, or painting, taking time for oneself can be an effective way to promote overall well-being.

  1. Practice self-compassion.

Being kind to oneself is an essential part of self-care. Practicing self-compassion involves treating oneself with the same kindness and understanding one would offer to a friend. This can involve positive self-talk, acknowledging one’s strengths, and accepting one’s flaws.

Take Care of Yourself

Self-care is a vital part of overall health and well-being. It involves taking intentional steps to care for oneself physically, emotionally, and mentally. Engaging in self-care activities can help reduce stress, prevent burnout, and promote happiness and fulfillment. There are many quick and easy ways to practice self-care, even in the midst of a busy schedule. By prioritizing self-care and taking time for oneself, individuals can improve their overall well-being and enhance their quality of life.

Taking care of yourself is one of the most important things you can do for your overall well-being. It means making intentional choices that prioritize your physical, emotional, and mental health. This can include engaging in regular exercise, eating a healthy diet, getting enough sleep, practicing mindfulness and self-reflection, and seeking support when needed. It’s also important to set boundaries, say no when necessary, and take time for yourself to recharge and relax. Remember, self-care is not selfish, it’s necessary for living a happy and fulfilling life. So make yourself a priority and prioritize self-care in your daily routine.

Self Care Benefits

Self-care is a practice that involves taking deliberate actions to improve your physical, emotional, and mental well-being. It can include anything from exercise and healthy eating to meditation and spending time with loved ones. While self-care may seem like a luxury, it is actually an essential part of maintaining a healthy and balanced life. Here are some ways that self-care can help you:

  1. Reduce Stress

One of the biggest benefits of self-care is that it can help reduce stress. When you practice self-care, you give yourself permission to slow down and take a break from the demands of daily life. This can help you feel more relaxed and calm, and can even lower your blood pressure and heart rate.

  1. Improve Mental Health

Self-care is also important for improving your mental health. By taking care of yourself, you can reduce symptoms of anxiety and depression, increase your self-esteem, and improve your overall sense of well-being. Activities like mindfulness meditation, journaling, or talking with a therapist can help you manage your emotions and build resilience.

  1. Boost Physical Health

Self-care can also improve your physical health. By engaging in regular exercise, eating a healthy diet, getting enough sleep, and taking care of your body, you can reduce your risk of chronic illnesses such as heart disease, diabetes, and obesity. Additionally, activities like yoga and stretching can help improve your flexibility and range of motion.

  1. Enhance Relationships

Self-care can also help improve your relationships with others. When you take care of yourself, you are better equipped to support and care for those around you. Additionally, activities like spending quality time with loved ones or engaging in hobbies you enjoy can help strengthen your relationships and create meaningful connections.

  1. Increase Productivity

Finally, self-care can actually increase your productivity. When you take care of yourself, you are better able to focus and concentrate on your work or other activities. You may also feel more energized and motivated to tackle your to-do list.

In conclusion, self-care is an essential practice that can help improve your overall well-being. By reducing stress, improving mental and physical health, enhancing relationships, and increasing productivity, self-care can have a positive impact on all areas of your life. Remember, taking care of yourself is not selfish, it’s necessary for living a happy and healthy life. So take some time for yourself today and start practicing self-care.

What is Not Self-Care

Sometimes, activities that may feel good in the moment or provide a temporary escape from stress are mistaken as self-care. For example, excessive drinking or drug use, overeating, or overspending may feel good temporarily but can actually harm your physical and mental health in the long run. Similarly, constantly scrolling through social media or binge-watching TV shows may provide a momentary distraction, but they are not true forms of self-care as they do not support your overall well-being. It’s important to recognize the difference between true self-care and activities that may provide temporary relief but ultimately do not contribute to your long-term health and happiness.

How To Start a Self-Care Plan

Self-care is an important practice that can help you feel more grounded, energized, and mentally clear. If you’re new to self-care, it can be overwhelming to know where to start. However, with a little bit of planning and effort, anyone can establish a self-care routine that works for them. Here are some tips for how to start a self-care routine:

  1. Assess Your Needs

The first step in starting a self-care routine is to assess your needs. Think about what areas of your life you want to improve, such as your physical health, mental well-being, or relationships. This can help you identify which self-care practices will be most beneficial for you.

  1. Start Small

Starting a new self-care routine can be challenging, so it’s important to start small. Don’t try to overhaul your entire life all at once. Instead, focus on incorporating one or two self-care practices into your daily routine. This can help you build momentum and establish healthy habits.

  1. Schedule Time for Self-Care

One of the biggest obstacles to self-care is finding time for it. However, if you prioritize self-care and schedule time for it in your calendar, you’re more likely to follow through. Decide which self-care practices you want to incorporate into your routine and schedule them into your day.

  1. Make It Enjoyable

Self-care shouldn’t feel like a chore. Instead, it should be enjoyable and something that you look forward to. Choose self-care practices that you enjoy and that make you feel good. This can be anything from taking a bubble bath to going for a walk in nature.

  1. Be Consistent

Consistency is key when it comes to self-care. It’s important to make self-care a regular part of your routine, rather than something you do sporadically. Set a goal to practice self-care at least once a day or a few times a week, and stick to it.

  1. Get Support

Starting a new self-care routine can be challenging, so it’s important to get support. This can be in the form of a friend, family member, or therapist who can encourage and support you in your self-care journey. You can also join online communities or groups to connect with others who are on a similar path.

  1. Reflect and Adjust

Finally, it’s important to reflect on your self-care routine regularly and make adjustments as needed. If a certain practice isn’t working for you, try something else. Don’t be afraid to experiment and try new things until you find a self-care routine that works for you.

In conclusion, starting a self-care routine can be a transformative practice that can improve your overall well-being. By assessing your needs, starting small, scheduling time, making it enjoyable, being consistent, getting support, and reflecting and adjusting, you can establish a self-care routine that works for you. Remember, self-care is not selfish, it’s essential for your physical, emotional, and mental health.

365 Self Care Tips

Self-Care Tips

Here is a of 365 self-care practices you can try each day of the year:
  1. Take a long, relaxing bath.
  2. Go for a walk in nature.
  3. Try a new recipe.
  4. Write in a journal.
  5. Call a friend or loved one.
  6. Listen to your favorite music.
  7. Go to bed early.
  8. Declutter your living space.
  9. Try a new hobby.
  10. Take a yoga class.
  11. Spend time with a pet.
  12. Watch a funny movie.
  13. Take a nap.
  14. Go for a bike ride.
  15. Practice deep breathing exercises.
  16. Spend time with family.
  17. Visit a museum or art gallery.
  18. Take a dance class.
  19. Write down things you are grateful for.
  20. Go for a hike.
  21. Try a new type of food.
  22. Meditate for 10 minutes.
  23. Get a massage.
  24. Take a day trip to a nearby town.
  25. Treat yourself to a favorite snack.
  26. Watch the sunset.
  27. Attend a live performance.
  28. Take a social media break.
  29. Make a vision board.
  30. Go to bed without any distractions.
  31. Plan a weekend getaway.
  32. Practice self-compassion.
  33. Spend time gardening.
  34. Take a break from work.
  35. Spend time with a loved one.
  36. Go for a run.
  37. Try a new type of exercise.
  38. Take a day off.
  39. Write a love letter to yourself.
  40. Do something creative.
  41. Take a bubble bath.
  42. Cook a favorite meal.
  43. Spend time in silence.
  44. Take a digital detox day.
  45. Try a new hairstyle.
  46. Go on a picnic.
  47. Watch a sunrise.
  48. Read a book for pleasure.
  49. Go to a comedy show.
  50. Spend time volunteering.
  51. Take a break from social media.
  52. Practice forgiveness.
  53. Spend time by the water.
  54. Take a power nap.
  55. Attend a yoga retreat.
  56. Spend time in prayer or reflection.
  57. Watch a documentary.
  58. Take a pottery class.
  59. Do something spontaneous.
  60. Go to a farmers market.
  61. Spend time with a mentor.
  62. Try a new skincare routine.
  63. Take a mental health day.
  64. Try a new form of meditation.
  65. Take a long drive.
  66. Spend time with children.
  67. Go to a sporting event.
  68. Watch a motivational TED Talk.
  69. Go to a concert.
  70. Try a new type of tea.
  71. Spend time in nature.
  72. Take a hot air balloon ride.
  73. Practice mindfulness.
  74. Spend time with a grandparent.
  75. Take a cooking class.
  76. Practice self-reflection.
  77. Go to a museum.
  78. Take a day trip to the beach.
  79. Go to a spa.
  80. Spend time with a mentor or coach.
  81. Attend a spiritual retreat.
  82. Take a hot bath with Epsom salts.
  83. Go on a road trip.
  84. Have a game night with friends.
  85. Try a new workout.
  86. Write a letter to someone who has inspired you.
  87. Spend time with a pet.
  88. Take a class to learn a new skill.
  89. Take a break from caffeine.
  90. Spend time with your partner.
  91. Practice self-love.
  92. Take a class to learn a new language.
  93. Attend a conference.
  94. Try a new form of therapy.
  95. Go to a pottery painting class.
  96. Spend time with yourself.
  97. Treat yourself to a spa day at home.
  98. Take a photography class.
  99. Spend time with a close friend.
  100. Go on a hike and have a picnic.
  101. Spend time doing nothing.
  102. Have a movie night with friends.
  103. Practice gratitude.
  104. Try a new type of art.
  105. Take a day to declutter your digital life.
  106. Spend time in a hot spring.
  107. Attend a dance performance.
  108. Spend time with your family.
  109. Try a new form of energy healing.
  110. Go to a bookstore and browse.
  111. Take a day to be alone and recharge.
  112. Spend time with a loved one who is elderly.
  113. Take a dance class with a partner.
  114. Try a new type of meditation.
  115. Attend a book club.
  116. Take a walk in the rain.
  117. Spend time with a mentor or teacher.
  118. Try a new type of self-care practice.
  119. Go on a bike ride and have a picnic.
  120. Spend time at a lake or river.
  121. Take a pottery throwing class.
  122. Have a picnic in the park.
  123. Spend time with a close friend and do something spontaneous.
  124. Try a new form of yoga.
  125. Spend time in a sensory deprivation tank.
  126. Attend a cooking demonstration.
  127. Take a day to plan out your goals and dreams.
  128. Spend time with a furry friend at an animal sanctuary.
  129. Try a new type of massage.
  130. Go on a scenic drive.
  131. Spend time doing a puzzle or brain teaser.
  132. Try a new type of tea or coffee.
  133. Spend time in a sensory garden.
  134. Attend a meditation retreat.
  135. Take a painting class.
  136. Go on a day trip to a nearby city.
  137. Spend time in a sauna or steam room.
  138. Try a new type of skincare product.
  139. Spend time in a float tank.
  140. Take a yoga class with live music.
  141. Go to a farmer’s market and pick out fresh produce.
  142. Attend a motivational seminar.
  143. Try a new type of therapy.
  144. Spend time in a botanical garden.
  145. Take a day to pamper yourself.
  146. Go on a bike ride and explore a new area.
  147. Spend time with a loved one and have a heart-to-heart conversation.
  148. Try a new type of bodywork.
  149. Go on a day trip to a national park.
  150. Spend time in a salt cave.
  151. Attend a spiritual gathering or ceremony.
  152. Take a class to learn a new instrument.
  153. Spend time in a butterfly garden.
  154. Try a new type of dance.
  155. Go to a meditation circle.
  156. Spend time doing a craft or DIY project.
  157. Take a day trip to a winery or brewery.
  158. Spend time in a botanical conservatory.
  159. Try a new type of facial.
  160. Attend a sound healing session.
  161. Go on a weekend retreat.
  162. Spend time in a bird sanctuary.
  163. Take a cooking class with a group of friends.
  164. Spend time in a natural hot spring.
  165. Try a new type of tea ceremony.
  166. Go to a local fair or festival.
  167. Spend time in a community garden.
  168. Take a class to learn a new type of writing.
  169. Spend time in a natural hot tub.
  170. Try a new type of acupuncture.
  171. Go on a weekend camping trip.
  172. Spend time in a greenhouse.
  173. Attend a chakra-balancing workshop.
  174. Take a class to learn a new type of fitness.
  175. Spend time in a labyrinth.
  176. Try a new type of body oil or lotion.
  177. Go on a day trip to a beach.
  178. Spend time in a crystal shop.
  179. Take a pottery painting class.
  180. Attend a laughter yoga session.
  181. Spend time in a community art studio.
  182. Try a new type of sound therapy.
  183. Go on a weekend road trip.
  184. Spend time in a meditation garden.
  185. Take a class to learn a new type of dance.
  186. Spend time in a sound healing studio.
  187. Try a new type of herbal remedy.
  188. Go on a weekend retreat for self-discovery.
  189. Spend time in a fairy garden.
  190. Attend a group therapy session.
  191. Take a class to learn a new type of cooking.
  192. Spend time in a forest.
  193. Try a new type of energy medicine.
  194. Go on a day trip to a historical site.
  195. Spend time in a rock garden.
  196. Attend a self-help seminar.
  197. Take a class to learn a new type of craft.
  198. Spend time in a desert.
  199. Try a new type of aromatherapy.
  200. Go on a weekend retreat for relaxation.
  201. Spend time in a butterfly sanctuary.
  202. Attend a group coaching session.
  203. Take a class to learn a new language.
  204. Spend time in a botanical park.
  205. Try a new type of guided meditation.
  206. Go on a day trip to a nearby town.
  207. Spend time in a crystal garden.
  208. Attend a workshop for personal growth.
  209. Take a class to learn a new type of photography.
  210. Spend time in a zen garden.
  211. Try a new type of relaxation technique.
  212. Go on a weekend retreat for mindfulness.
  213. Spend time in a bamboo garden.
  214. Attend a support group.
  215. Take a class to learn a new type of martial arts.
  216. Spend time in a sculpture garden.
  217. Try a new type of spiritual practice.
  218. Go on a day trip to a lake.
  219. Spend time in a vegetable garden.
  220. Attend a group counseling session.
  221. Take a class to learn a new type of sewing.
  222. Spend time in a vineyard.
  223. Try a new type of breathing exercise.
  224. Go on a weekend retreat for healing.
  225. Spend time in a flower garden.
  226. Attend a workshop for stress management.
  227. Take a class to learn a new type of calligraphy.
  228. Spend time in a zen garden.
  229. Try a new type of hypnotherapy.
  230. Go on a day trip to a nature reserve.
  231. Spend time in a sensory playground.
  232. Attend a group meditation session.
  233. Take a class to learn a new type of knitting.
  234. Spend time in a tropical garden.
  235. Try a new type of body movement.
  236. Go on a weekend retreat for transformation.
  237. Spend time in a garden maze.
  238. Attend a seminar for self-awareness.
  239. Take a class to learn a new type of pottery.
  240. Spend time in a rose garden.
  241. Try a new type of biofeedback.
  242. Go on a day trip to a wildlife sanctuary.
  243. Spend time in a sensory room.
  244. Attend a workshop for self-acceptance.
  245. Take a class to learn a new type of woodworking.
  246. Spend time in a sculpture park.
  247. Try a new type of color therapy.
  248. Go on a weekend retreat for personal development.
  249. Spend time in a fern garden.
  250. Attend a group therapy session for self-esteem.
  251. Take a class to learn a new type of painting.
  252. Spend time in a succulent garden.
  253. Try a new type of self-massage.
  254. Go on a day trip to a waterfall.
  255. Spend time in a sensory garden.
  256. Attend a workshop for self-reflection.
  257. Take a class to learn a new type of jewelry-making.
  258. Spend time in a Japanese garden.
  259. Try a new type of bioenergetics.
  260. Go on a weekend retreat for empowerment.
  261. Spend time in a tulip garden.
  262. Attend a group counseling session for anxiety.
  263. Take a class to learn a new type of guitar playing.
  264. Spend time in a butterfly garden.
  265. Try a new type of chakra healing.
  266. Go on a day trip to a botanical garden.
  267. Spend time in a sensory deprivation tank.
  268. Attend a seminar for personal growth.
  269. Take a class to learn a new type of writing.
  270. Spend time in a koi pond.
  271. Try a new type of acupuncture.
  272. Go on a weekend retreat for self-discovery.
  273. Spend time in a lavender field.
  274. Attend a group coaching session for motivation.
  275. Take a class to learn a new type of flower arrangement.
  276. Spend time in a mushroom garden.
  277. Try a new type of sound bath.
  278. Go on a day trip to a mountain.
  279. Spend time in a labyrinth garden.
  280. Attend a workshop for self-confidence.
  281. Take a class to learn a new type of hula hooping.
  282. Spend time in a bamboo forest.
  283. Try a new type of dream analysis.
  284. Go on a weekend retreat for self-love.
  285. Spend time in a sunflower field.
  286. Attend a group therapy session for depression.
  287. Take a class to learn a new type of origami.
  288. Spend time in a bamboo grove.
  289. Try a new type of theta healing.
  290. Go on a day trip to a hot spring.
  291. Spend time in a moon garden.
  292. Attend a seminar for self-compassion.
  293. Take a class to learn a new type of embroidery.
  294. Spend time in a bird sanctuary.
  295. Try a new type of reflexology.
  296. Go on a weekend retreat for spiritual growth.
  297. Spend time in a cherry blossom garden.
  298. Attend a workshop for self-forgiveness.
  299. Take a class to learn a new type of stained glass making.
  300. Spend time in a grapevine garden.
  301. Try a new type of aura reading.
  302. Go on a day trip to a canyon.
  303. Spend time in a bonsai garden.
  304. Attend a group counseling session for grief.
  305. Take a class to learn a new type of macrame.
  306. Spend time in a cactus garden.
  307. Try a new type of mindfulness meditation.
  308. Go on a weekend retreat for self-discovery.
  309. Spend time in a topiary garden.
  310. Attend a workshop for self-compassion.
  311. Take a class to learn a new type of scrapbooking.
  312. Spend time in a fern grotto.
  313. Try a new type of reiki.
  314. Go on a day trip to a park.
  315. Spend time in a rock labyrinth.
  316. Attend a seminar for personal transformation.
  317. Take a class to learn a new type of tea ceremony.
  318. Spend time in a sunken garden.
  319. Try a new type of meridian tapping.
  320. Go on a weekend retreat for self-awareness.
  321. Spend time in a rose garden.
  322. Attend a group therapy session for addiction recovery.
  323. Take a class to learn a new type of calligraphy.
  324. Spend time in a herb garden.
  325. Try a new type of qigong.
  326. Go on a day trip to a lake.
  327. Spend time in a wildflower meadow.
  328. Attend a workshop for self-esteem.
  329. Take a class to learn a new type of yoga.
  330. Spend time in a labyrinth of lights.
  331. Try a new type of aromatherapy.
  332. Go on a weekend retreat for inner peace.
  333. Spend time in a vegetable garden.
  334. Attend a seminar for self-transformation.
  335. Take a class to learn a new type of knitting.
  336. Spend time in a bamboo garden.
  337. Try a new type of craniosacral therapy.
  338. Go on a day trip to a national park.
  339. Spend time in a herb labyrinth.
  340. Attend a group counseling session for relationship issues.
  341. Take a class to learn a new type of pottery.
  342. Spend time in a bamboo forest meditation trail.
  343. Try a new type of polarity therapy.
  344. Go on a weekend retreat for emotional healing.
  345. Spend time in a butterfly habitat.
  346. Attend a workshop for personal development.
  347. Take a class to learn a new type of cake decorating.
  348. Spend time in a succulent wall garden.
  349. Try a new type of guided imagery meditation.
  350. Go on a day trip to a beach.
  351. Spend time in a rose labyrinth.
  352. Attend a seminar for self-acceptance.
  353. Take a class to learn a new type of glass blowing.
  354. Spend time in a topiary maze.
  355. Try a new type of sound healing.
  356. Go on a weekend retreat for self-realization.
  357. Spend time in a bird-watching garden.
  358. Attend a group therapy session for anger management.
  359. Take a class to learn a new type of cooking.
  360. Spend time in a hummingbird garden.
  361. Try a new type of mindfulness practice.
  362. Go on a day trip to a vineyard.
  363. Spend time in a wildflower garden.
  364. Attend a workshop for self-actualization.
  365. Take a class to learn a new type of meditation.

Share this:

Like this:

Like Loading…

Comments

Leave a Reply

Your email address will not be published. Required fields are marked *