When you hear the word “self-care,” what comes to mind? Using a face mask and taking a bubble bath? Getting a massage, getting a pedicure, or going to a spa?

While those things can help someone take care of themselves, “self-care” goes beyond those things. Self-care doesn’t have to be Instagram or Facebook-post worthy. Taking care of yourself doesn’t have to be trendy or even expensive. Self-care as a practice encompasses taking simple actions to nourish and improve your well-being in accessible and personalized ways to support your physical & mental health needs and preferences. 

Here are 10 simple and accessible self-care practices that can improve your mental health:

1. Write down your thoughts. Practice journaling.

Journaling can help you clarify your thoughts and express your feelings. Sometimes, we don’t feel comfortable or ready to share what we feel or think with someone. Writing those things down on a piece of paper or a notebook can help release what we have inside and might be weighing us down. It can help us feel relieved, make sense of things and track our thoughts, patterns, changes, and improvement over time. 

2. Take a walk or sit outside, even for 5-10 minutes (weather permitting). 

Moving your body, being in nature, or basking in the sun for even a short period of time can have significant mental health benefits. Researchers have found, among other things, that being outside can help reduce depressive symptoms and improve overall mood.

3. Connect with a friend or a loved one. 

Call, text, send an Instagram or Facebook direct message. The Center for Compassion and Altruism Research and Education at Stanford University published an article sharing that “people who feel more connected to others have lower levels of anxiety and depression…studies show they also have higher self-esteem, greater empathy for others, are more trusting and cooperative and, as a consequence, others are more open to trusting and cooperating with them.” Connecting and fostering our relationships can be healing.

4. Practice deep breathing. 

The way you breathe affects your whole body. Practicing deep breathing can help reduce stress, tension, and feelings of anxiety. Here’s a simple deep breathing exercise: 

4-7-8 Breathing

•Place yourself in a comfortable position. Perhaps, place both hands on your belly or one hand on your chest and one on your belly.

•Breathe in slowly, and silently count to 4 as you take in a deep breath.

•1-2-3-4

•Hold your breath

•Silently count to 7

•1-2-3-4-5-6-7

•Breathe out as you silently count to 8

•1-2-3-4-5-6-7-8

•Repeat as needed

•Take inventory: How do you feel? What do you need?

5. Listen to your favorite music. Create a playlist with music that supports how you would like to feel.

For example, decide on how you’d like to feel (grounded, joyful, calm, etc.), create a playlist, and choose songs that may help you feel how you want or change your mood.

6. Exercise. Stretch. Move your body gently. 

Grief expert David Kessler once said, “emotions need motion.”  Our emotions do not only live in our minds; they also live in our bodies. Exercising is a broad term and can mean many things like walking, jogging, practicing yoga, or lifting weights. If exercising seems like a big undertaking right now, stretching and gently moving your body is a great alternative to stay in motion. There are great videos on YouTube with simple stretching routines like this one, or you can try a yoga for beginners video like this one by Yoga With Adrienne.

7. Drink water. Stay hydrated.

Just taking a small, seemingly simple step like drinking enough water can significantly impact your physical and mental health. Staying hydrated by drinking enough water is essential for maintaining a healthy body and mind. You can read more about why keeping hydrated is good for our mental health here.

8. Eat nourishing and balanced meals. 

I am not a nutritionist, but as a therapist, I know that the mind and the body are connected and go hand in hand. The founder of The Self-Care Institute, music therapist Ami Kunimura, shared: 

“Stress and eating can go hand in hand. Food can be used to cope with stress, and some food can also cause stress on the body. However, other foods can be healing and decrease the body’s stress response.” Her article “Nutrition and Stress Management” and the embedded video cover three ways diet and nutrition can support stress management and support your mental health.

9. Establish boundaries. Practice saying “no.”

Other boundaries you can establish can sound like:

• “I am resting because my body needs it.”

• “I will ask for help when I need it. I don’t have to do everything myself.”

• “I will limit my social media intake.”

• “I have a right to end draining relationships.”

10. Work with a therapist. 

Self-care can mean seeking support from a trusted professional and working collaboratively to address your mental health needs with them. When you work with a therapist, you offer yourself an opportunity to approach self-care from a unique place. Your therapist will allow you to learn about yourself, express your feelings, thoughts, and needs, and receive help from someone whose job is to be present with you through your healing journey.

If you are looking for support and to work collaboratively with a therapist, we are here to support you.

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Want to start therapy but are afraid of getting started? Check out Common Misconceptions About Psychotherapy!

Learn more about how therapy helps with managing stress: 5 Ways Therapists Help Their Clients Overcome Stress

Learn more about self-care: 10 Ways To Practice Self-care (that won't cost a thing)