10 Self-Care Tips to Reduce Stress and Promote Mental Health
The term self-care is becoming more common in our culture. Self-care is the act of making your emotional, physical, and mental health a priority to be the best version of yourself. And when we are the best version of ourselves, it enables us to be better friends, siblings, coworkers, parents, neighbors, etc., to the people in our lives.
In this fast-paced, instant-gratification society we live in, self-care can feel unnecessary, or like just another task on our to-do list, and often makes its way to the bottom of that list along with reorganizing our sock drawer and going to the dentist.
However, concerning mental health, self-care might be one of the most important things we can do for ourselves- and it doesn’t have to be complicated or time-consuming. We've compiled a list of 10 simple things you can do to practice self-care and promote mental health in your daily life.
DEVELOP A CONSISTENT SLEEP ROUTINE
Many people talk about the importance of a morning routine to get your day started right, but what about ending it right? Sleep is something that is often overlooked as it pertains to our mental, emotional and physical health, but it can have a major impact on all three. However, getting enough (quality) sleep can be a challenge for many people.
Try turning off technology after a certain hour each night and focusing your attention on things that help you relax. Read a good book, write in a journal or listen to calm music to train your brain that it is time to wind down.
EAT WELL, FEEL WELL
This is another area that can be easily placed on the back burner when you are juggling life's many demands. But what you put in your body affects more than just your physical health. The food we eat has a direct correlation on our energy, mind, and mood.
Eating a healthy, well-balanced diet not only protects you from common health risks like heart disease and diabetes, but it’s also proven to lower levels of stress impacting your overall mental health. Try eliminating foods that are highly processed and replace them with whole foods. Here is a list of 10 of the best foods for lowering stress levels.
PRACTICE THE ART OF SAYING NO
Ok, we admit, this one can be hard. But its importance can not be underestimated. Many of us are trained from a young age to be “people pleasers,” putting others' needs and requests before our own. And while there is definitely a time and a place for this, if you are always putting others before yourself, you risk over-exerting yourself which can lead to burnout.
Creating healthy boundaries is one of the most important things you can do to practice self-care. It may take you out of your comfort zone and be difficult at first, but the more you do it, the easier it will become.
TAKE A MINI VACATION
Whether or not you feel like you need an escape from your daily routine, we can all benefit from a change of pace and scenery to relax and recharge. This doesn’t have to be an elaborate or expensive undertaking- a simple weekend spent camping or a day trip to a nearby town can help ease the grip of life’s daily stresses and reinforce the things that bring you joy.
GET SOME FRESH AIR
A recent Harvard study found that spending time outdoors can help reduce stress, anxiety, and depression. According to Dr. Jason Strauss, director of geriatric psychiatry at Harvard-affiliated Cambridge Health Alliance, nature can have a powerful effect on our mental state. Even 20-30 minutes outdoors a few times a week is enough to change your mood and help curb the cycle of negative or anxious thoughts.
So, if you are feeling overwhelmed or bogged down by stress, try spending more time outdoors. And for us West Michigan natives, that might mean picking up cross country skiing or snowshoeing to get through those long, dreary winter months!
GET LOST IN A GOOD BOOK
Our world is increasingly dominated by technology. Chances are you are probably within arms reach of your smartphone right now. Screens have become a necessary part of our personal and professional lives, however, they can also be a source of distraction and overstimulation leading to increased stress and irritability.
Taking time away from technology and getting lost in a good book can do wonders for your overall mental wellness. Whether you’re interested in Historical Nonfiction or Harry Potter, the idea is to get away from the push notifications and get some much needed R&R.
PUT SOME “ME TIME” IN YOUR SCHEDULE
We know it can be a challenge to find the time to invest in self-care. Inevitably, the demands of life get in the way and before you know it, weeks have gone by without taking the time to focus on you. If you want to make your self-care a priority, you need to schedule time for yourself each week.
That might mean waking up 30 minutes earlier each day and spending time meditating, journaling, or simply drinking your coffee without distraction. Or maybe you can take your lunch hour and go for a walk while listening to a podcast. Whatever it is, make sure that you give it the time and attention it deserves. Because your mental and emotional health is worth the time.
TRY SOMETHING NEW
Another way you can practice self-care is by trying something new. This could be a new activity, food, or DIY project. While trying new things can be scary or intimidating, it can also lead to a new hobby or passion- or at the very least a good laugh.
You may want to start with something that doesn’t involve a lot of risk, like trying a new restaurant, or maybe you feel like going all out and trying your hand at kitesurfing. Regardless of what your risk threshold is, trying new things can help you get out of your box, gain new experiences and grow as a person.
EXERCISE A LITTLE EACH DAY
We all know that exercise is important for our overall physical and mental health, but despite its benefits, this is one area that many of us struggle to make and keep as a priority in our daily routine. Daily exercise does not need to be as daunting as it sounds. A little can go a long way.
Taking a walk at lunch or doing a 20-minute morning workout routine in the morning can help you move your body and release endorphins. The important thing is to create a routine that works for you (and to do things that you actually enjoy). If you hate running, don’t run. The more you enjoy the physical activity, the more likely you are to stick with it.
TREAT YO SELF!
This might be one of our favorite self-care habits to incorporate into your life. With so many responsibilities demanding your time, it is important to do little things for yourself, just because you enjoy them. Take yourself out to a movie, get a massage, get coffee with a friend, watch your favorite show on Netflix, have that ice cream you’ve been dreaming about all week and don’t feel guilty about it.
Some of us have been taught to believe that doing things for ourselves is selfish, but if we don’t take the time to care for ourselves, we won’t have the energy or emotional capacity to care for anybody else.
There are many different ways to incorporate self-care into your daily life, what you do isn’t as important as why you are doing it. When we make our physical, emotional, and mental health a priority, we are taking a stand against stress, anxiety, depression, and burnout. Self-care is about loving and prioritizing yourself because you matter.
Want to speak with someone about other ways to improve your overall emotional health? Our licensed counselors are trained to help you navigate your journey towards peace, confidence, and self-acceptance.
