Taking care of your mental health is equally important as your physical health and actually needs to be taken care of first before anything physical. Stress, anxiety, and burnout are more common than we like to admit, practicing self-care is essential for maintaining emotional well-being which then will translate to healthy physical well-being. But what does self-care for mental health actually look like? It’s not just about bubble baths or spa days (although those can help too). True mental health self-care is about developing habits that nurture your mind, reduce stress, and help you cope with life’s challenges in a balanced and healthy way all with a genuinely intentional drive to heal the heart which starts with mental healing.
Here are some practical strategies to incorporate into your daily routine to improve your mental health:
1. Prioritize Sleep
Sleep plays a crucial role in mental health. Lack of sleep can exacerbate anxiety, depression, and stress, making it harder to manage emotions and think clearly. Aim for 7-9 hours of quality sleep each night. To improve your sleep hygiene:
- Set a consistent bedtime and wake-up time.
- Create a calming bedtime routine (e.g., reading, meditation, listening to soft instrumental melodies,).
- Avoid screens at least 30 minutes before bed, as the blue light can interfere with your body’s natural sleep cycle.
Side Note: This step may seem so simple and non-essential but some of the worst things can occur all due to lack of sleep. It can almost be equivalent to overdosing on a drug that impairs the mind from thinking properly. Learned this the hard way, neglecting your rest/sleep can be the make-or break on a life-or-death choice in one’s life. Please take heed to resting the mind and body and allowing the mind the recover in sleep so the body can follow. For parents, it may seem hard to with little ones that aren’t sleep trained, so please take the time to sleep train the way you see fit so you can be your best self for your little ones. You will thank yourself later.
2. Engage in Physical Activity
Exercise is a powerful tool for boosting mental health. It releases endorphins—natural mood boosters—that help alleviate feelings of stress and anxiety. You don’t need to train for a marathon to reap the benefits. Simple activities like walking, yoga, or dancing to your favorite music can significantly improve your mood and reduce tension.
Aim for at least 30 minutes of moderate exercise at least 5 day out of the week. Consistency is key, and even small daily movements can make a noticeable difference. If you are someone who doesn’t take pleasure in breaking a sweat, don’t worry you don’t have to sweat. Just move to your favorite tune, lay in bed and kick your legs in the air for 5 minutes, or even walk to the store or park around the corner and back. Any movement will do when it comes to getting the blood flowing.
3. Practice Mindfulness or Meditation
Mindfulness is the practice of being present in the moment without judgment. It helps you break free from negative thought patterns and reduces the constant cycle of worrying. Meditation, deep breathing, or simply paying attention to your surroundings can all help ground you in the present and quiet your mind.
Start small—try 5-10 minutes of guided meditation or breathing exercises daily. Apps like Headspace, Calm, or Insight Timer can help you get started if you’re new to the practice and want to use your phone or you can journal your thoughts like mentioned in “Mental Health Journaling: Complete Guide: how to start a mental health journal“.
Tip: Sometimes overthinking can still get the best of us when it comes to this step. So to aid in breaking down what paying attention means a little better, coming from someone who struggled with applying this as well. To “pay attention” doesn’t mean be on high alert anticipating mistake after mistake or having to be overly obvious in looking at your surroundings especially when observing people (don’t be weird and stare). But simply, applying all of your senses, such as sight, sound, smell, taste, touch, enjoyment, and intelligence (aka wit). Use everything to pick up when things occur and how it happened so you can prevent mistakes from happening or aid others in doing the same. Smell the environment to remember what is happening around you, and sense when someone is close or far from your presence. These are just few examples you can do that involves paying attention to your surroundings and being mindful of how you feel in the present moment. This forces your mind to slow down enough to be able to adhere and gather all of these things that you “paid/gave attention” to.
4. Set Healthy Boundaries (For the people pleasers)
One of the most important aspects of self-care is learning to say no when necessary. Overcommitting yourself or allowing others to overstep your personal boundaries can lead to feelings of overwhelm and resentment. Be honest with yourself about your limits, and don’t feel guilty for setting boundaries to protect your mental health. This step is mainly for the people pleasers that have a hard time saying no or want to fit in and adapt to others ways. Be yourself always no matter where you go and the right crowd will flock to you or you will flock to the right crowd one way or another.
This might mean limiting time with toxic people, saying no to extra responsibilities, or taking breaks from social media to reduce digital burnout. Protect your mind at all cost.
5. Foster Social Connections
People are social beings and meaningful connections with others can have a huge impact on mental well-being. Make time to connect with friends, family, or supportive communities. Whether it’s having a coffee with a close friend, joining a club, or participating in an online group that shares your interests, building a support system is crucial. Keeping in mind Step 4, if the old friends that are toxic, leave them in the past and make new ones. Be open for new connections and change. If some family members are toxic, be okay with letting go of what was with that person(s) to create new bonds that can become just as close as a blood related person.
Remember that it’s not about the quantity of relationships, but the quality. A few or even one close, supportive people or person can make all the difference.
6. Engage in Hobbies or Creative Outlets
Doing things you enjoy or that spark your creativity can be an effective form of mental health self-care. Whether it’s painting, gardening, writing, singing, dancing, collecting rocks, or playing an instrument, hobbies provide a sense of accomplishment and joy. They also offer an escape from daily stressors and can help you stay present within yourself so you don’t feel so burnt out with everyday responsibilities.
If you don’t have a hobby, try experimenting with different activities to discover what brings you peace and fulfillment. Nowadays, you can either join a social group on social media or in your local community. There are designated pages on social platforms where you can discover new activities and crafts. So there is no limit to learning new things with so many opportunities other than going to library and searching for a good book to read.
7. Seek Professional Help When Needed
If your mental health challenges feel overwhelming or persistent, it’s important to reach out to a mental health professional. Now this can be a trusted adult who has experience in giving counsel maybe parents, or a guardian that you are aware has helped someone else with similar issues and has been successful in aiding that person with said issue. There’s no shame in seeking help—mental health is the key to bettering your physical health, and asking for support is a courageous and necessary step that shows yourself and others you are serious about healing and growing within your means.
Conclusion
Self-care is NOT a one-size-fits-all practice; it’s about finding what works best for you and making it a regular part of your life. So avoid comparing your journey and what works for your mental health healing to others because it won’t be the same. Its okay if it is but go into healing having no expectations to when or how it will be done. By prioritizing sleep, physical activity, mindfulness, and healthy boundaries, you can build a solid foundation for your mental health. Remember, self-care is a Journey to Self, not a destination. It requires ongoing attention and effort, but with patience and consistency, it can transform your mental well-being to create and enjoy new profound habits that can come to build a new personality or character if you allow it.
