Self-care is often misunderstood as a luxury or something only for women. However, self-care practices are essential actions you take to improve your overall well-being. The World Health Organization (WHO) defines self-care as “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider.”
Self-care looks different for everyone. Some people thrive on social connections, while others need lots of alone time. Some people love a vigorous workout, while others enjoy a slow, mindful yoga class. Some find cleaning therapeutic, and others see it draining.
The Importance of Self-Care for Your Mental Health and Well-Being
Self-care is critical to your mental health. When we feel stressed, the body’s alarm bells, known as the sympathetic nervous system, go off, signaling the brain that we need more energy to fight or flee. Chronic stress can make it difficult to relax and increase the risk of developing depression, anxiety, heart disease, and other health issues.
Fortunately, self-care practices can activate the parasympathetic nervous system, allowing you to relax and counteract the effects of long-term stress. Self-care can also reduce inflammation, promote better health, enhance mental fitness, and make it easier to cope with physical and mental illnesses.
How to Start a Self-Care Routine
Starting a self-care routine can be challenging, but finding practices that work for you is essential. Here are some steps to help you get started:
1. Look at your schedule:
Identify activities that are already fun, energizing, or health-focused. Highlight any massages, physical therapy, sports, doctor’s appointments, or trips to the gym.
2. Identify your needs:
Revisit your answers to the earlier questions and consider the six dimensions of wellness. What do you wish you had time for? How do you want to feel? Which areas of your life receive the most attention? The least?
3. Schedule your self-care:
Find time in your schedule for self-care activities. Even small breaks can make a big difference. Look for areas where you can “revitalize” something you’re already doing. For example, if you walk your dog daily, try leaving your phone at home for a mini-digital detox.
35 Self-Care Practices for a Healthier Mind and Body
One Minute or Less
1. Take your vitamins:
This small step can support your immune system and reduce fatigue. Regular intake of vitamins, especially vitamins C and D, is crucial in maintaining energy levels and boosting immunity. Consistent vitamin intake helps ensure that your body functions optimally, providing essential nutrients that might be missing from your diet. Keeping a pillbox or setting a daily reminder can help you stay consistent with your vitamin intake, ensuring your body receives essential nutrients.
2. Drink water:
Staying hydrated can improve your mood and energy levels. Dehydration can lead to fatigue, headaches, and decreased concentration. A glass of water can refresh you instantly. Water is crucial for every bodily function, from digestion to temperature regulation. Carrying a water bottle with you and setting hydration goals can help you maintain adequate fluid intake throughout the day, benefiting your overall health.
3. Practice mindful breathing:
Spend a minute focusing on your breath to calm your mind. Deep breathing exercises can reduce stress and anxiety, helping you feel more centered and relaxed. Techniques like box breathing or 4-7-8 breathing can be easily incorporated into your daily routine, providing immediate relief from stress and improving mental clarity. Practicing mindful breathing regularly can enhance your ability to manage stressful situations, leading to better overall mental health.
4. Clear a spot:
Tidying up a small area can help you think more clearly. A clutter-free space can enhance your productivity and reduce feelings of overwhelm. Start with a single surface, like your desk or a kitchen counter, and experience the mental clarity from an organized environment. Regularly decluttering small areas can gradually transform your entire living or workspace. A tidy space can also contribute to a sense of calm and order, making it easier to focus on tasks.
5. Create a mantra:
A simple affirmation like “I am at peace” can boost your mood. Repeating a positive mantra can reinforce self-belief and promote a positive outlook. Choose a phrase that resonates with you and repeat it during moments of stress or uncertainty. This practice can help shift your mindset and foster a sense of calm and confidence. Mantras can be particularly effective when combined with mindfulness practices, helping to anchor your thoughts and emotions.
6. Get a hug:
Physical affection can reduce stress and increase feelings of connection. Hugging releases oxytocin, which can improve your mood and promote emotional bonding. Don’t underestimate the power of a warm embrace from a loved one. Make it a point to share hugs with family and friends regularly to strengthen your emotional connections and enhance your well-being. Physical touch is a fundamental human need that can significantly impact your emotional and psychological health.
7. Accept help:
Saying yes to help can provide much-needed support. Allowing others to assist you can lighten your load and improve your relationships. Recognize that it’s okay to lean on others and accept their support. Doing so can reduce feelings of isolation and build a stronger sense of community and mutual trust. Accepting help can also allow others to express their care for you, strengthening your relationships and fostering a sense of belonging.
8. Give up a “should” task:
Letting go of unnecessary tasks can reduce mental clutter. Prioritize your well-being by focusing on what truly matters to you. Evaluate your to-do list and identify tasks that don’t align with your priorities or bring you joy. Letting go of these “shoulds” can create space for activities that genuinely enrich your life. Focusing on what truly matters can reduce stress and increase your sense of fulfillment.
Five to Ten Minutes
9. Journal:
Writing down your thoughts and feelings can be therapeutic. Journaling helps in processing emotions and can lead to greater self-awareness. Set aside a few minutes daily to jot down your thoughts, dreams, or worries. Over time, you’ll gain insights into your emotions and patterns, helping you navigate life’s challenges more effectively. Journaling can also be a creative outlet, allowing you to explore your thoughts and feelings in a safe and non-judgmental space.
10. Take a break between meetings:
Use this time to decompress and prepare. Short breaks can increase productivity and reduce stress levels. Stand up, stretch, or take a few deep breaths between tasks to reset your mind and body. These micro-breaks can enhance focus and prevent burnout, making you more efficient throughout the day. Regular breaks can also improve your physical health by reducing the strain on your eyes and muscles.
11. Water your plants:
Caring for plants can boost productivity and reduce stress. Interaction with nature, even indoor plants, can have calming effects and improve air quality. Spend a few minutes tending to your plants, observing their growth, and enjoying the sense of nurturing a living thing. This simple act can provide a refreshing mental break and connect you with nature. Studies have shown that being around plants can lower blood pressure and increase feelings of tranquility.
12. Simplify meal choices:
Streamlining one meal can save time and ensure nutrition. Preparing a go-to healthy meal can make your day easier and ensure you get essential nutrients. Plan and prep simple, nutritious meals in advance, such as overnight oats for breakfast or a salad for lunch. This habit can reduce decision fatigue and help you maintain a balanced diet. Simplifying your meal choices can also free up mental energy for other tasks and reduce the stress of daily meal planning.
13. Reminisce:
Looking at old photos can lift your spirits. Revisiting happy memories can boost your mood and provide a sense of comfort. Take a few minutes to flip through a photo album or scroll through digital pictures, allowing yourself to relive joyful moments and strengthen your connection to the past. Reminiscing can also foster a sense of gratitude and appreciation for the experiences and people that have shaped your life.
14. Outsource a task:
Hire help for chores to free up your time. Delegating tasks can reduce stress and allow you to focus on more fulfilling activities. Whether hiring a cleaning service, a virtual assistant, or a meal delivery service, outsourcing can alleviate your workload and give you more time for self-care and relaxation. By prioritizing your time and energy, you can invest in activities that bring you joy and enhance your well-being.
15. Enjoy stillness:
Practice deep breathing or a simple body scan. Taking a moment to be still can reset your mind and body, reducing anxiety. Find a quiet space, close your eyes, and focus on your breath, or gently scan your body from head to toe, noticing any areas of tension. This practice can help you reconnect with yourself and promote inner calm. Regularly practicing stillness can improve your ability to manage stress and enhance your overall mental health.
16. Treat yourself:
Buy something you love or order your favorite meal. Small indulgences can bring joy and improve your overall mood. Treat yourself to something special- a small gift, a delicious treat, or a relaxing activity. Allow yourself to enjoy these moments without guilt, recognizing that you deserve to experience pleasure and happiness. Treating yourself can also serve as a form of self-compassion, reinforcing the importance of caring for your needs.
17. Fix or replace something:
Resolve minor annoyances to improve your daily life. Fixing a small issue can provide a sense of accomplishment and make your environment more pleasant. Identify a broken item or a task you’ve been putting off and take action to resolve it. Completing these small tasks can create a more functional and enjoyable living space. Addressing minor annoyances can also reduce stress and increase your overall satisfaction with your environment.
18. Save first:
Prioritize your finances by setting aside savings before other expenses. Financial security can reduce stress and provide peace of mind. Set up automatic transfers to a savings account or create a budget that prioritizes saving. Knowing that you have a financial cushion can alleviate worries and allow you to focus on other aspects of self-care. Building financial security can also provide a sense of control and empowerment over your financial future.
19. Digital detox:
Unplug for a few minutes each day to reduce stress. Reducing screen time can improve sleep quality and mental health. Set specific times to disconnect from your devices and engage in offline activities like reading, meditating, or spending time outdoors. This practice can help you break the cycle of constant connectivity and foster a sense of presence and relaxation. Regular digital detoxes can also improve your ability to concentrate and increase your overall sense of well-being.
20. Make a happy list:
List things that bring you joy. Reminding yourself of what makes you happy can shift your focus to positive thoughts. Write down activities, people, places, and experiences that bring happiness. Refer to this list whenever you need a mood boost or inspiration for self-care activities. Keeping a happy list can also help you cultivate a sense of gratitude and appreciation for the positive aspects of your life.
Fifteen to Twenty Minutes
21. Take a walk:
Fresh air and movement can rejuvenate you. Walking can improve cardiovascular health, enhance mood, and increase creativity. Find a nearby park or simply stroll around your neighborhood, paying attention to the sights, sounds, and smells around you. Walking can also be a form of moving meditation, helping you clear your mind and reduce stress. Regular walks can improve your physical fitness and provide a valuable opportunity for reflection and relaxation.
22. Play with kids or pets:
Bonding with loved ones can boost your mood. Interacting with children or pets can reduce stress and provide joy. Spend time playing games, engaging in activities, or simply enjoying each other’s company. This interaction can foster a sense of connection and strengthen your relationships. Playing with kids or pets can also release endorphins, enhancing your mood and providing a sense of well-being.
23. Shower:
A quick shower can refresh your body and mind. Water can be soothing, helping to relax muscles and clear your mind. Use your shower time to practice mindfulness, focusing on the sensation of the water and the scent of your soap. This can turn an everyday activity into a moment of relaxation and self-care. Regular showers can improve physical health by maintaining hygiene and preventing skin issues.
24. Power nap:
A short nap can improve focus and energy. Napping for 15-20 minutes can boost cognitive function and reduce fatigue. Find a quiet, comfortable place to rest, and set an alarm to ensure you don’t oversleep. This brief rest can recharge your mind and body, enhancing your productivity and mood for the rest of the day. Incorporating power naps into your routine can also improve your overall sleep quality and resilience to stress.
25. Read for fun:
Engage your mind with a good book. Reading can be a great escape, reducing stress and improving brain connectivity. Choose a book that interests you, whether fiction, non-fiction, or a topic you’re passionate about. Set aside time each day to immerse yourself in the story or information, allowing your mind to relax and unwind. Regular reading can enhance your cognitive abilities, expand your knowledge, and provide a source of enjoyment and relaxation.
Remove negative influences from your feed. Tailoring your social media experience can reduce anxiety and promote positivity. Unfollow accounts that make you feel stressed, insecure, or unhappy, and instead follow those that inspire, uplift, and educate you. Spend a few minutes daily curating your feed to ensure it reflects your values and interests. This practice can help you create a more positive and supportive online environment, contributing to your overall mental well-being.
27. Complete a task:
Cross something off your list for a sense of accomplishment. Finishing a task can boost your confidence and provide momentum. Choose a manageable task that you’ve been putting off and take action to complete it. This could be something as simple as organizing a drawer, responding to an email, or making a phone call. Completing tasks can reduce your mental load, increase your sense of control, and provide satisfaction and progress.
28. Plan a vacation:
Daydreaming about a trip can be uplifting. Planning future activities can increase happiness and provide something to look forward to. Research destinations, accommodations, and activities that interest you, and create a tentative itinerary. Even if you can’t take the trip immediately, the anticipation and excitement can boost your mood and provide a mental escape from daily stressors. Planning a vacation can also help you set goals and save for future experiences that enrich your life.
29. Move your body:
Stretch or do a few yoga poses. Physical activity releases endorphins, improving mood and reducing stress. Find a comfortable space and take a few minutes to stretch, focusing on areas of tension in your body. Alternatively, practice a few gentle yoga poses to enhance flexibility, balance, and relaxation. Regular movement can improve physical health, increase energy levels, and provide a sense of accomplishment and well-being.
30. Take a small step:
Start a project or learn something new. Taking the first step towards a goal can provide motivation and a sense of purpose. Identify a project or skill you’ve wanted to pursue and take a small action towards it, such as researching, enrolling in a class, or gathering materials. Breaking your goal into manageable steps can make it more achievable and reduce overwhelming feelings. Small steps can also build momentum and confidence, helping you achieve your aspirations.
One to Two Hours
31. Go to therapy:
Professional support can improve mental health. Therapy can provide tools to manage stress, anxiety, and other mental health issues. Schedule regular sessions with a licensed therapist to discuss your concerns, explore your emotions, and develop coping strategies. Therapy can also help you gain insights into your behavior and relationships, fostering personal growth and resilience. Investing time in treatment can lead to long-term improvements in your mental health and overall well-being.
32. Try a wellness trend:
Experiment with acupuncture, cryotherapy, or a new class. Trying new health practices can provide physical benefits and introduce new routines. Research wellness trends that interest you and schedule an appointment or class to try them. Whether it’s a one-time experience or the start of a new habit, exploring different wellness practices can broaden your perspective and enhance your self-care routine. Engaging in wellness trends can also connect you with a community of like-minded individuals, providing additional support and motivation.
33. Go to bed earlier:
Extra sleep can enhance your cognitive and emotional well-being. Prioritize your sleep by setting a consistent bedtime and creating a relaxing nighttime routine. Avoid screens and stimulating activities before bed, and instead, engage in calming practices such as reading, meditating, or taking a warm bath. Getting enough sleep can improve your mood, concentration, and overall health, making you more resilient to stress and better equipped to handle daily challenges.
34. Become an expert on you:
Try setting up an at-home taste test of all your favorite snacks and take notes on why you love them. Exploring your preferences and interests can provide insights into your tastes and enhance your self-awareness. Plan a session where you sample different foods, activities, or experiences and reflect on your reactions. This practice can help you discover new favorites, deepen your understanding of yourself, and add variety to your self-care routine. Engaging in activities that align with your preferences can also increase your sense of fulfillment and happiness.
35. Uplevel your appearance:
Spend some time getting a professional manicure, haircut, shave, or shopping for new clothes. Taking care of your appearance can boost your confidence and improve your self-esteem. Schedule regular grooming appointments or set aside time for self-care rituals at home. Investing in your appearance can also be a form of self-expression, allowing you to showcase your personality and style. Feeling good about your appearance can positively impact your mood and interactions with others, contributing to your overall well-being.
Takeaway
Making self-care a regular habit has both immediate and long-term benefits. Today, you will feel better, have more energy, and be a better colleague, parent, and friend. In the long run, self-care will help you endure and adapt throughout your life.
Start incorporating these self-care practices into your routine and discover how taking care of yourself can transform your life. Remember, self-care is not a luxury but a necessity.
Prioritizing your well-being is essential for a healthier, happier life. Begin your self-care journey today and reap the rewards of a balanced and fulfilling life.
