Mental health covers emotional, psychological, and social well-being, going beyond the absence of illness. It’s vital for overall health and quality of life. Taking care of yourself is important for both mental health and recovery from illness.
What is self-care?
Self-care involves actions that support your physical and mental well-being, helping you meet basic needs and recharge when feeling drained. It provides the resilience to overcome obstacles and offers comfort during tough times.
Self-care tips
Self-care is unique to each person, so what works for one individual may not be suitable for someone else. Finding the right practices for you involves trial and error. If you’re new to self-care or feeling stuck, consider trying popular options like mindfulness, exercise, or creative activities to kickstart your journey.
1. Take a warm bath
Many people find warm baths comforting, especially when enhanced with essential oils or bubbles. Setting a relaxing atmosphere with dim lights and gentle music can further enhance the experience.
Warm baths offer a peaceful environment for meditation, providing a break from the outside world and allowing worries to fade. This relaxation can uplift your mood and prepare you for a restful sleep.
2. Get plenty of sleep
Insufficient sleep can exacerbate the symptoms of both anxiety and depression. Practicing good sleep hygiene is a vital form of self-care that may help alleviate these issues.
To improve your sleep, try relaxing before bed, limiting alcohol, and keeping your bedroom cool and dark. To enhance sleep, reduce screen time and exposure to blue light, and maintain a consistent sleep schedule.
For a daytime energy boost, try a 15-to-20-minute nap. These power naps can increase alertness and recharge your energy. Just be cautious not to nap too much, as it may affect your ability to sleep well at night.
3. Journal
Journaling is a simple way to release your emotions. By putting your thoughts on paper, you can gain new perspectives and clarity.
If writing isn’t your thing, that’s okay. You can try alternative journaling methods like bullet lists, art journals, or mind mapping.
Gratitude journaling is a powerful way to boost positivity. You can also affirm yourself by jotting down a few positive qualities each day.
4. Spend time with friends or family
Even though anxiety disorders and depression may push you towards isolation, staying connected with others is crucial for your well-being. Make time to connect with friends or family over coffee or dinner. If meeting face-to-face isn’t possible, a phone call or video chat can keep you connected.
5. Look at pictures
Looking at old photos or scrapbooks can lift spirits by bringing back happy memories and laughter. Creating a digital slideshow allows you to share these cherished moments with loved ones, strengthening bonds and fostering a sense of connection.
6. Take a day off
If anxiety or depression feels overwhelming, taking a day off from work or school is okay. Many people need a mental health break now and then. However, if you need more than a day to feel better, consider speaking with your doctor. Feeling a lack of interest in going out might indicate a change in your mental or physical health.
7. Listen to music
Music has a unique ability to connect us to our emotions and aid in processing difficult feelings. Research suggests that listening to music can lower blood pressure and improve mood, providing relief from negative or anxious emotions. To try this technique, consider creating a self-care playlist with songs that resonate with you the most.
8. Meditate
Meditation is widely recommended for self-care because of its flexibility and accessibility. It can be practiced anywhere, for as long or short as you prefer. If you’re unsure how to start, numerous free online resources offer guidance. Simply clearing your mind and focusing on inner peace can be a good beginning to meditation practice.
9. Go outside
Outdoor activities are popular for self-care, offering a range of options to suit different preferences. Whether it’s hiking, fishing, kayaking, or simply taking a walk outside, spending time outdoors can boost mood and well-being.
10. Create art
Creating art can be a powerful form of self-care, allowing for personal expression and creativity. Whether inspired by favorite artists or surrounding art, experimenting with different mediums can help you find your own unique style. Engaging in artistic projects promotes mindfulness, offering relief from anxiety symptoms by diverting attention from negative thoughts.
Talk to an online therapist
Talk therapy isn’t just a long-term treatment for anxiety and depression—it’s also a form of self-care. When you’re struggling with intense emotions, having access to your therapist for immediate support can make a big difference. With online therapy platforms like BetterHelp, you can message your therapist anytime you need help, getting support exactly when you need it.
Is online therapy effective?
Research indicates that online therapy can effectively treat anxiety disorders and depression. Studies have shown positive outcomes from online cognitive behavioral therapy programs, suggesting their ability to reach and help a large number of patients.
