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peakbehavioral.com
article
https://peakbehavioral.com/self-care-strategies-for-improving-mental-well-being
Exercise: Engage in physical activities you enjoy, such as walking, running, yoga, or dancing. Aim for at least 30 minutes of moderate exercise most days of the week.
Eat well: Nourish your body with a variety of foods, including fruits, vegetables, lean proteins, and whole grains. Avoid excessive sugar and caffeine.
Sleep: Establish a regular sleep schedule and create a restful environment to ensure you get seven to nine hours of sleep each night. [...] Journal: Write about your thoughts and feelings to gain insight and perspective.
Practice mindfulness and meditation: Practice mindfulness or meditation to stay present and manage stress. Apps like Headspace or Calm can guide you through sessions.
Express your emotions: Talk to a trusted friend, family member, or therapist about your feelings. Don’t bottle up emotions. If you are feeling anxious or depressed, talk to someone you trust. [...] Mental and physical health are interconnected. Self-care practices like regular exercise, a balanced diet, and adequate sleep contribute to physical health, which in turn supports mental well-being.
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kchs.org
news
https://kchs.org/news/week-simple-self-care-activities-better-mental-health
THURSDAY: Declutter one small area. Pick one small space, like a drawer, a shelf, or a corner of your desk, and tidy it up. Clearing physical clutter can help you feel more mentally clear and in control.
FRIDAY: Practice gratitude. Take a few minutes to think of three things you’re thankful for. You can write them down or just say them out loud. Focusing on the good in your life, even small things like a warm cup of coffee or a kind word, can boost your mood. [...] TUESDAY: Call or visit someone you care about. Loneliness can hurt our mental health. Reach out to a friend, family member, or neighbor for a quick chat; even a five-minute phone call can lift your spirits. Connection matters.
WEDNESDAY: Do something creative. You don’t have to be an artist to be creative. Try coloring, journaling, baking, knitting, or even arranging flowers. Creative activities give your brain a break from worry and help you stay present in the moment. [...] MONDAY: Take a 10 minute walk outside. Start your week by getting some fresh air. A short walk can clear your head, reduce stress, and help you feel more energized. If walking isn’t easy for you, just sitting outdoors for a few minutes can still offer many of the same benefits.
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goodrx.com
article
https://www.goodrx.com/health-topic/mental-health/self-care-ideas-activities
1. Journal about your feelings.
2. Meditate for 10 minutes.
3. Move your body in some way, such as by running, walking, or lifting weights.
4. Spend time in nature.
5. Take a mental health day.
6. Buy yourself a gift.
7. Read a book.
8. Practice deep breathing.
9. Take a “digital detox,” or a break from social media.
10. Practice gratitude by listing five things you’re grateful for.
11. Take a drive.
12. Enjoy some comfort food.
13. Dance to your favorite song.
14. Get a massage. [...] Self-care is a term that describes doing activities that support your physical and mental health. These activities can help lessen your stress and enhance your energy and overall well-being. Some self-care activities are passive, like taking a bath. Others are more active, like exercising. [...] ## Key takeaways:
Self-care involves doing activities that benefit your physical and emotional health.
These activities can involve physical movement, relaxation, taking time for fun, or attending to your hygiene.
Self-care can help you better cope with a range of physical health conditions. It also aids you in coping with stress, anxiety, depression, and other mental health issues.
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nimh.nih.gov
official
https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health
Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to appreciate what you have accomplished at the end of the day.
Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind.
Focus on positivity. Identify and challenge your negative and unhelpful thoughts. [...] Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, such as listening to music, reading, spending time in nature, and engaging in low-stress hobbies. [...] Get regular exercise. Just 30 minutes of walking every day can boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
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screening.mhanational.org
article
https://screening.mhanational.org/content/50-self-care-activities-to-do-when-…
Physical activity is another great way to deal with stress. Movement can help you release pent-up feelings and be a positive way to cope. Some people find calm, peace, and energy through exercise, dancing, and other types of physical activity. And for others, physical activity has been known to help relieve symptoms of mental health conditions like depression and anxiety.
Here is a list of self-care ideas that you can do to move your body and relieve stress: [...] Self-care is essential to mental health and overall well-being. It helps us to be more self-aware of our personal needs. It also helps us build our confidence, resilience, and self-esteem. Self-care activities can be personal and unique to each person as long as they are something we enjoy and help us feel good. It does not have to take a long time, and it can be social or solitary. [...] For example, practicing mindfulness is a great way to quiet your mind and focus in the moment. You can ground yourself through deep breathing, coloring, or doing activities that appeal to your senses and keep you in the present moment. Other activities like self-reflection through journaling and affirmations can uplift you by helping you see how far you have come.
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positivepsychology.com
article
https://positivepsychology.com/self-care-worksheets
These three exercises are designed to help youths think about how they can incorporate more self-care activities into their daily lives, for increased mental and physical wellbeing.
### Self-Care Vision Board
PositivePsychology.com’s Self-Care Vision Board is particularly well suited for younger clients.
Designed to increase self-care and self-compassion in creative ways, it adopts a playful and intuitive approach to the topic. [...] The Emotional Expression exercise helps clients to walk through their emotional responses to imagined experiences. It gives clients a helpful and practical way to practice expressing their feelings to others, which is a helpful strategy for coping with stress. [...] 1. Practicing balanced breathing for 10 minutes. All you need to do is sit comfortably, with an upright spine, and breathe in on your count of six, and then breathe out on your count of six. It is one of the most simple and powerful exercises I know for changing one’s state.
2. Drinking in the colors of all the beautiful flowers and trees when walking in nature.
3. Standing with my feet in the shore, where the waves break and foam, looking out to sea and filling my lungs deeply with salty air.
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activeminds.org
article
https://activeminds.org/resource/self-care
This exercise involves creating images in your mind to promote calmness, enhance your performance, or simply develop the emotional toolkit required to deal with certain situations.
Visualize yourself sitting beside a gently flowing stream with leaves floating along the surface of the water.
For the next few minutes, take each thought that enters your mind — any thought, positive or negative — and place it on a leaf.
Let them float by.
### Progressive Muscle Relaxation [...] Clean
Cook or bake
Cross something off your to-do list
Exercise
Get a massage
Go for a walk
Listen to music or a podcast
Make art
Meditate
Mindfulness exercises
Play a game
Practice deep breathing
Read
Take a bath
Take a (timed) nap
Watch TV or a movie
Yoga
Spend time with a friend or loved one
### Consider making self-care a routine [...] Examine whether what you’re doing is helping or hurting the situation. If it’s making things worse, do the opposite of whatever it is you feel like doing. Commit to it. If you want to stay home and isolate, force yourself to go out where there are people. If you’re angry and want to yell, try avoiding the person who your anger is directed towards.
### Visualization Practice
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mentalhealthfirstaid.org
news
https://mentalhealthfirstaid.org/news/how-and-why-to-practice-self-care
Create a “no list,” of things you know you don’t like or that you no longer want to do. Examples might include not checking emails at night or not answering your phone during meals. Learning to say no to things that cause unnecessary stress will positively impact your mental wellbeing. [...] Practicing self-care can better equip you to deal with a crisis and the difficulty of aiding someone with a mental health or substance use challenge. Engaging in a self-care routines can reduce or eliminate anxiety and depression, reducer stress, increase happiness, and more. It can help you adapt to changes, build strong relationships, and recover from setbacks.
## What is self-care and why does it matter? [...] When you or a friend is struggling, it’s important to know how to help. Mental Health First Aid is a course that teaches you to recognize and respond to the signs and symptoms of a mental health or substance use challenge or may be in crisis. Learn more about becoming a Mental Health First Aider.
## References: