What is Mental Health Self-Care?
Mental health self-care includes the intentional activities and habits we use to protect and improve our psychological well-being. It’s not selfish or indulgent—it's essential maintenance for your brain and body.
Important distinction: Self-care complements professional treatment but does not replace it. If you’re struggling with depression, anxiety, PTSD, bipolar disorder, or other conditions, seeking professional help is one of the most powerful forms of self-care.
Why Self-Care Matters: The Science
Research consistently shows that regular self-care practices can:
- Reduce stress hormones like cortisol and adrenaline
- Improve mood by supporting healthy brain chemistry
- Increase resilience when future stressors arise
- Support immune and cardiovascular health
- Improve sleep quality and duration
- Boost focus, memory, and productivity
- Strengthen relationships through better emotional regulation
People who consistently engage in self-care often experience fewer mental health symptoms and recover more quickly from stressful events. Self-care is not a luxury—it’s prevention and treatment.
The Five Pillars of Mental Health Self-Care
1. Physical Self-Care
Your mind and body are tightly connected. Taking care of your physical health directly supports your mental health.
Exercise and Movement
What the research shows:
- About 30 minutes of moderate exercise can reduce anxiety by 20–30%
- Regular physical activity is about as effective as antidepressants for mild to moderate depression
- Exercise increases endorphins, serotonin, and brain-derived neurotrophic factor (BDNF), which supports brain health
Practical ways to start:
Start small:
- 10-minute walks after meals
- 5-minute YouTube workouts
- Take the stairs instead of the elevator
- Park farther away when running errands
Choose what you enjoy:
- Walking or hiking outdoors
- Dancing to music at home
- Swimming or water aerobics
- Yoga or tai chi
- Team sports or group classes
- Gardening or active hobbies
Make it consistent:
- Put workouts on your calendar
- Exercise with a friend or family member
- Track progress with an app or notebook
- Start with 2–3 days a week and build from there
Mental health tip: View movement as a way to feel better, not as punishment. Consistency matters more than intensity or perfection.
Sleep Hygiene
Poor sleep worsens almost every mental health condition. Good sleep is one of the strongest foundations for emotional stability and resilience.
Healthy sleep habits:
Consistent schedule:
- Go to bed and wake up at the same time every day
- Aim for 7–9 hours of sleep as an adult
- Avoid big swings on weekends (“catching up” rarely works)
Optimize your environment:
- Keep your bedroom cool (around 65–68°F)
- Make it dark (blackout curtains, eye mask)
- Reduce noise (earplugs or white noise machine)
- Invest in a comfortable mattress and pillows if you can
Pre-bed routine:
- Avoid screens for at least 1 hour before bed
- Dim lights 1–2 hours before sleep
- Try relaxing activities: reading, stretching, warm shower/bath
- Avoid caffeine after early afternoon
- Limit alcohol—while it may help you fall asleep faster, it disrupts deep sleep
If you can’t sleep:
- If you’re awake more than ~20 minutes, get out of bed
- Do a quiet, low-light activity (reading, puzzles, stretching)
- Return to bed when you feel sleepy
- Avoid clock-watching
If insomnia persists despite good sleep habits, consider talking with a healthcare provider or therapist. Cognitive Behavioral Therapy for Insomnia (CBT-I) is very effective.
Nutrition and Hydration
Food is fuel for your brain.
Supportive foods:
- Omega-3 fats: Salmon, sardines, walnuts, flaxseed
- Complex carbs: Oats, quinoa, brown rice, sweet potatoes
- Lean proteins: Fish, chicken, beans, lentils, eggs
- Colorful produce: Leafy greens, berries, peppers, carrots
- Fermented foods: Yogurt, kefir, kimchi, sauerkraut (support gut–brain connection)
Foods to limit:
- Highly processed foods and sugary snacks
- Excess caffeine (can worsen anxiety and disturb sleep)
- Heavy alcohol use (a depressant that often worsens mood)
Hydration:
- Aim for about 8 cups (64 oz) of water per day (more if very active)
- Dehydration can cause fatigue, headaches, and irritability
You don’t have to eat “perfectly.” Small, sustainable shifts—like adding one serving of vegetables or swapping one soda for water—make a difference over time.
2. Emotional Self-Care
Emotional self-care means giving your feelings space, attention, and healthy outlets rather than stuffing them down or ignoring them.
Journaling
Benefits:
- Reduces emotional distress and intrusive thoughts
- Improves emotional clarity and problem solving
- Helps you identify patterns and triggers
- Provides a safe outlet for feelings
Ways to journal:
Stream-of-consciousness:
Write non-stop for 5–10 minutes about whatever is on your mind. No editing, no judgment.
Gratitude journaling:
List 3–5 things you’re grateful for daily. Be specific (e.g., “My friend called to check on me” instead of “friends”).
Emotion tracking:
Rate your mood each day (1–10) and jot down major events or triggers. Notice what affects your highs and lows.
Thought challenging:
Write down a negative or anxious thought. Then ask:
- What evidence supports this?
- What evidence goes against it?
- What would I say to a friend in this situation?
Rewrite a more balanced, realistic thought underneath.
Mindfulness and Meditation
Mindfulness helps you stay present instead of stuck in the past or future.
Brain changes seen with mindfulness:
- Reduced activity in the amygdala (fear and threat center)
- Increased activity in areas that regulate emotions
- Improved memory and attention
Simple practices:
5-minute breathing practice:
- Sit comfortably, close your eyes or soften your gaze.
- Focus on your breath moving in and out.
- When your mind wanders (it will), gently return your focus to your breath.
- No judgment—just noticing and redirecting.
Body scan:
- Lying down or sitting, bring attention slowly from your toes up to your head.
- Notice sensations (tension, warmth, tingling) without trying to change them.
Mindful everyday moments:
- Mindful eating: notice taste, texture, smell
- Mindful walking: notice your steps, sounds, and surroundings
- Mindful listening: pay full attention to a song or nature sounds
Apps like Headspace, Calm, Insight Timer, and Ten Percent Happier can be helpful starting points.
Setting Boundaries
Healthy boundaries protect your energy and mental health.
Types of boundaries:
- Time: Limiting availability for work, social events, or favors
- Emotional: Not taking responsibility for others’ emotions
- Physical: Personal space, touch, and alone time
- Digital: Screen time, social media, and communication expectations
How to set a boundary:
- Notice where you feel resentful, drained, or overwhelmed.
- Identify what you need more or less of.
- Communicate clearly and calmly (e.g., “I’m not able to talk about this tonight; let’s revisit tomorrow”).
- Hold the boundary consistently, even if it feels uncomfortable at first.
3. Social Self-Care
Humans are wired for connection—healthy relationships are a powerful buffer against stress, anxiety, and depression.
Key finding: Strong social support significantly lowers the risk of depression and improves recovery from illness.
Nurturing Healthy Relationships
Focus on quality:
- A few close, supportive relationships are more protective than many surface-level ones.
- Aim for regular check-ins with people who truly “get” you.
Practical steps:
- Schedule recurring calls or coffee with friends or family
- Join a group related to your interests (book club, hobby group, class, support group)
- Volunteer for a cause you care about
Healthy relationships often include:
- Mutual respect
- Listening and being heard
- Trust and reliability
- Room for honesty and vulnerability
Knowing When to Step Back
Some relationships consistently drain you or worsen your mental health.
Signs a relationship may be unhealthy:
- Your boundaries are ignored repeatedly
- You feel guilty, tense, or exhausted after interactions
- There is frequent criticism, manipulation, or disrespect
You can:
- Limit how often you interact
- Limit what topics you’re willing to discuss
- In some cases, end the relationship if it consistently harms your well-being
Protecting your mental health is a valid reason to change or end a connection.
4. Mental Self-Care
Mental self-care focuses on how you engage with information and how you stimulate your mind.
Limiting Information Overload
Constant news, notifications, and social media can heighten anxiety and leave you feeling overwhelmed.
Strategies:
- Limit news to specific times (and not right before bed)
- Choose a few reliable news sources instead of constant scrolling
- Set app time limits for social media
- Unfollow accounts that leave you feeling worse about yourself
Create boundaries around work as well:
- Turn off work notifications after a set time
- Give yourself at least one day per week off from work-related tasks
- Use a short ritual to mentally “sign off” from work (short walk, music, or journaling)
Engaging Your Mind Positively
Creative outlets:
- Drawing, painting, music, writing, crafting
- Focus on the process, not the end product
- Even short creative sessions can lower stress
Learning and curiosity:
- Read books for enjoyment
- Listen to podcasts about topics that interest you
- Take an online class or learn a new skill
Nature connection:
- Spending time in nature (even 20 minutes) reduces stress and boosts mood
- Walk in a park, sit by the ocean, or tend to plants at home
- Notice sounds, colors, and sensations while outdoors
5. Practical Self-Care
Practical self-care focuses on the “boring but important” tasks that reduce stress long-term.
Environment and Organization
Your environment affects your nervous system.
- Clutter can increase feelings of stress and overwhelm
- Organized spaces can create a sense of calm and control
Small, realistic steps:
- Set a 10-minute daily “tidy timer”
- Organize one drawer, shelf, or surface at a time
- Create a spot for keys, wallet, and important documents
- Add small touches of comfort—plants, soft lighting, or meaningful photos
Financial Self-Care
Money stress can heavily impact mental health.
Financial self-care may include:
- Making a simple budget
- Listing bills and due dates
- Automating payments when possible
- Building a small emergency fund (even $20–$50 per month)
- Seeking financial counseling if feeling overwhelmed
You don’t need to “fix” everything at once. Simply facing your finances and taking one step can significantly reduce anxiety.
Professional Help as Self-Care
Sometimes the most powerful self-care step is asking for help.
Professional support can provide:
- Accurate diagnosis
- Structured treatment plans
- Medication when appropriate
- Therapy for processing and skill-building
- A safe, non-judgmental space
Consider reaching out if:
- Symptoms persist despite self-care efforts
- Your mood or anxiety significantly impacts daily life
- You have thoughts of self-harm or suicide
- You rely on alcohol or substances to get through the day
Creating a Sustainable Self-Care Routine
Start Small
Trying to change everything at once usually backfires.
- Choose one or two practices to begin with
- Keep them simple (5–10 minutes each)
- Build slowly instead of aiming for “perfect” routines
Make It Realistic
Self-care should fit your actual life, not an idealized version of it.
- Short walks count
- 5 minutes of meditation counts
- One healthier meal per day counts
Consistency beats intensity.
Schedule It
Treat self-care like you treat important appointments.
- Put it in your calendar
- Set reminders
- Protect that time as much as possible
Track Progress
Pay attention to:
- Mood changes
- Energy level
- Sleep quality
- Stress tolerance
Notice what truly helps—and adjust over time.
Common Self-Care Barriers
“I Don’t Have Time”
Often, we’re overextended and running on empty.
Try:
- 5-minute self-care “micro-breaks” between tasks
- Combining activities (walk while listening to a podcast or calling a friend)
- Saying no to non-essential commitments
“It Feels Selfish”
Caring for yourself allows you to keep caring for others.
You are not a machine. Rest and support are needs, not rewards.
“Nothing Seems to Help”
This is important information—not a failure.
It may mean:
- You’re dealing with a clinical condition (depression, anxiety, PTSD, bipolar, etc.) that needs professional treatment
- You’re overwhelmed and need more support than self-care alone can provide
Reaching out to a mental health professional is a strong, brave next step.
Getting Professional Support
At Aegis Behavioral Health Group, I provide psychiatric medication management that works alongside your self-care efforts.
I can help with:
- Medication options for depression, anxiety, ADHD, PTSD, and related conditions
- Evaluating sleep problems and mood changes
- Creating a treatment plan that respects your values and goals
- Coordinating with therapists and your primary care provider
Contact Aegis Behavioral Health Group:
Telehealth appointments make it easier to get support from home.
Final Thoughts
Self-care is not a luxury—it’s a necessity for your mental health. You don’t have to overhaul your life to benefit. Start small, be kind to yourself, and remember that asking for help is one of the most powerful forms of self-care you can practice.
You deserve to feel well. You are worth the effort.
About the Author
Jason Eala, DNP, APRN, PMHNP-BC is a board-certified Psychiatric Mental Health Nurse Practitioner providing telehealth psychiatric care in Delaware and Hawaii. He specializes in medication management for depression, anxiety, ADHD, PTSD, and other mental health conditions, and advocates for holistic care that integrates professional treatment with realistic self-care.
Disclaimer: This article is for educational purposes only and does not replace professional medical advice. If you are experiencing mental health symptoms, speak with a qualified healthcare provider.
Crisis Resources:
- 988 Suicide & Crisis Lifeline
- Crisis Text Line: Text “HELLO” to 741741
- SAMHSA National Helpline: 1-800-662-4357
