Taking care of your mental health should be a priority, just like caring for your physical health. A solid self care routine can help you cope with stress, manage anxiety, and build emotional resilience. With evidence backed strategies from psychology, here are some key self care practices that can help you nurture both your mind and body.
1. Prioritise Sleep
The Power of Restful Sleep
Sleep is essential for both emotional regulation and cognitive function. Without enough sleep, our ability to manage stress and negative emotions decreases, making us more susceptible to anxiety and depression. The science of sleep shows that sleep deprivation impairs your ability to process emotions effectively. Aim for 7-9 hours per night to support your mental health. Establishing a consistent bedtime routine—such as winding down with relaxation techniques—can help you achieve better quality sleep. Try deep breathing exercises, progressive muscle relaxation, or reading a book to help signal to your body that it’s time to rest.
2. Stay Active
The Link Between Physical Activity and Mental Health
Regular physical activity is a powerful tool for boosting mental health. Exercise triggers the release of endorphins, which improve mood and reduce stress. Research shows that physical exercise can help regulate mood by promoting the growth of new brain cells in the hippocampus, an area of the brain associated with emotions and memory. Incorporate at least 30 minutes of moderate physical activity most days of the week. Whether it’s walking, swimming, yoga, or dancing, find something you enjoy, and it will be easier to stick with it.
3. Practice Mindful Meditation
How Mindfulness Enhances Mental Wellbeing
Mindfulness and meditation are simple yet effective practices for calming the mind and reducing stress. They help you stay present in the moment, preventing rumination (overthinking) that can escalate anxiety. Studies show that mindfulness meditation increases emotional regulation, decreases the reactivity to negative emotions, and improves overall mental clarity. Start with just 5-10 minutes of meditation a day. Focus on your breathing or engage in a guided meditation to reduce stress and clear your mind. Over time, this practice can lead to greater emotional stability and resilience.
4. Nourish Your Body with Healthy Food
Mental Health Benefits of Proper Nutrition
What we eat has a profound effect on how we feel. Nutrient-rich foods fuel both the brain and the body, supporting mental clarity and emotional stability. Research shows that a diet high in omega-3 fatty acids (found in fish, walnuts, and flax seeds) and antioxidants (found in berries, spinach, and kale) can reduce symptoms of anxiety and depression. A balanced diet supports the production of serotonin, the “feel-good” neurotransmitter. By choosing whole, unprocessed foods, you provide your brain with the nutrients it needs to thrive.
5. Cultivate Meaningful Social Connections
The Power of Supportive Relationships
Humans are social creatures, and strong social connections are critical to mental health. Feeling supported and understood by others can reduce stress and increase feelings of belonging. According to research, social support helps protect against the adverse effects of stress. When you connect with loved ones—whether through a phone call, social gathering, or even a simple text message—it activates the brain’s reward system and increases oxytocin levels, which help reduce feelings of anxiety. Make time for regular interactions with friends, family, or community groups.
6. Set Healthy Boundaries
Protecting Your Mental Space
Learning to set boundaries is a key self care practice that protects your mental health. Overcommitting to others or overextending yourself can lead to burnout and unnecessary stress. Setting boundaries is a powerful way to preserve your emotional energy and maintain a sense of control in your life. Studies show that boundary-setting is associated with higher levels of self-esteem and lower levels of stress. It's important to say "no" when necessary and to prioritise your own needs. This will enable you to show up more fully for others while also taking care of yourself.
7. Seek Professional Help When Needed
The Importance of Therapy and Counselling
There’s no shame in seeking professional help when you’re feeling overwhelmed. Therapy offers valuable tools for managing mental health challenges and improving coping strategies. Cognitive behavioural therapy (CBT) is one of the most effective therapeutic approaches for treating anxiety and depression. CBT helps you identify negative thought patterns and replace them with healthier, more balanced thoughts. Seeking support from a psychologist is an essential part of self-care, especially when managing persistent or overwhelming emotions.
Final Thoughts:
Self-care isn’t a one time fix—it’s a continual practice. Incorporating small, consistent actions into your daily life can lead to long term improvements in mental health. Whether you’re focusing on your sleep, engaging in regular physical activity, or seeking professional help, these self-care strategies are all valuable steps toward better mental wellbeing.
Remember, self-care is about finding what works best for you and honouring your mental health journey. 💙
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