8 Self Care Tips for Mental Health

Calming our nervous systems can sometimes really shift the way we experience the world and move through challenges. Many exercises can help us ground, and different tools may work for different people. Some suggested grounding exercises and activities from our therapists are:

• Engage in mindfulness or meditation – you may try guided or unguided meditations, and anything from a couple of minutes to something longer. Great resources for this are apps like Calm and Insight Timer, or you can search YouTube.
• Practice deep breathing – you can do this on your own, or watch this video to try it with our psychologists (the practice starts at about 1:00 into this clip).
• Soothe your senses by picking one or more of your senses and finding a pleasant sensation to focus on. For example listening to music (hearing), putting lotion on your skin (touch and smell), looking at a painting (sight), or petting your cat (touch).

Even if we interact with others all week long as part of our regular routine, it’s likely we’re not always experiencing quality connections without intentionally seeking out these experiences. While solitude is often needed for many of us at times, creating plans to intentionally connect with others who fill your cup is key in caring for ourselves. If you live close to loved ones, consider reaching out to schedule some quality time. If you don’t feel quite connected where you currently live, you can schedule a video chat or phone call with those far away, or just pick up the phone and give them a call. You may also utilize resources like MeetUp, or any other local resources, to begin building your own local community.

A creative outlet can be grounding, soothing, and so much fun! Even if you do not identify as a creative person, this doesn’t mean you can’t engage in this self care activity. You may consider returning to an old creative outlet that you haven’t used in a while, or try out a new art form that has always interested you. Some examples are painting, drawing, coloring, doodling, making pottery, and making music. Remember, the goal of this activity is not to be perfect, but to practice loving self care. Plus, seeing the outcome of creative efforts like painting or drawing can often lead to a good laugh, which is excellent for our mental health.

A bonus here is that you can combine these activities with #3 – plan a painting party with friends, join a pottery studio to meet others with shared interests, or take music lessons or start a band with other musical friends.

Getting outside can create a much-needed respite during stressful times, when needs may get neglected. If it’s safe and recommended for you, taking a walk (no matter how short) can give you access to fresh air, sunshine, and get your blood flowing. Movement is not right for everyone, and it can be healing at times to use other tools instead. If you work with a therapist, dietitian, or medical provider, consult them before engaging in activity.

Physically caring for our bodies can, just like eating and hydrating, be fundamental forms of self care too. Stretching, and engaging in other types of gentle movement, may help you care for your body physically. Self care isn’t always the most exciting or pleasant activity, but helps us lay important groundwork for our wellbeing.

Higher intensity forms of movement may also support one’s wellbeing, but only when one is nutritionally supported, and cleared as safe to engage is such activity. Again, be sure to clear any activity with any treatment providers you work with individually.

Self care often looks like making small changes over time. We may not always experience immediate relief or benefit in the moment, but putting these tips into practice consistently over time will create a strong foundation for self care and attunement. Try out what our therapists suggest:

• Compassionate Self Talk – Instead of beating yourself up for whatever emotions, thoughts, or feelings are coming up for you, what happens if we aim to understand the emotions instead? Practice statements like “it makes sense I’m feeling [insert emotion] right now, because [fill in the blank]”, or “I am doing my best right now, and this is really hard”. One great way to connect with this more compassionate voice is to consider how you might talk to a loved one going through whatever you are experiencing.
• Make a Gratitude List – Even when times are really challenging, most of us can find aspects of our life that we are grateful for. The purpose of an exercise like this is not to invalidate or ignore any current challenges, but instead to consider a broader perspective. You might also consider trading gratitude lists back and forth with loved ones via text or email, or trading off listing items in real time.
• Create a Mantra – And find creative ways to “rehearse” it. While this certainly can look like simply repeating your mantra to yourself regularly, other ideas might include writing it out in fancy handwriting on decorative paper, making a recording of yourself saying it and playing it back, visualizing the words in your mind’s eye, practicing it in the mirror, or picturing it as the title of a movie – picture the movie poster, and maybe even create the movie poster in real life!