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healthy.kaiserpermanente.org
article
https://healthy.kaiserpermanente.org/hawaii/health-wellness/healtharticle.sim…
### Get down to earth and into nature
Spending time in nature is a great self-care activity for mental health. It can ease symptoms of stress and anxiety and help you feel happier and healthier.1,2 Head outside to enjoy the view, breathe the fresh air, and quiet your mind. You can try:
### Limit your screen time [...] Self-care is personal. As long as it’s something you do for yourself to enhance your well-being, it counts. How you choose to practice it is up to you, but here are some quick, easy, and free self-care ideas for adults:
### Take a mindful moment
Short on time? When stress strikes, emotions rise, or you just need to recharge, one minute of self-care activities for mental health can make all the difference. Try this quick and effective way to feel calmer, more focused, and centered: [...] Self-care doesn’t have to be complicated; small, intentional actions can make a meaningful difference in how you feel. For more inspiration, check out our wellness resources — including self-care apps to help with stress, sleep, anxiety, and more.5
1Wenfei Yao et al., “Exploring the effect of different typical plant community on human stress reduction: A field experiment,” Scientific Reports, March 7, 2024.
K
kchs.org
news
https://kchs.org/news/week-simple-self-care-activities-better-mental-health
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. [...] SATURDAY: Do something just for you. What brings you joy? Reading, gardening, dancing in your living room? Make time for something that makes you happy. You deserve it.
SUNDAY: Rest and reflect. Give yourself permission to rest. Take a nap, sip tea, or listen to calming music. You can also think about the past week—what went well, what you learned, and what you’re looking forward to in the week ahead.
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goodrx.com
article
https://www.goodrx.com/health-topic/mental-health/self-care-ideas-activities
## 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. [...] 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.
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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. [...] MHA Screening is an educational program intended to help inform people about options they have in getting help for mental health issues. It may suggest tools and resources that offer information, treatment services, self-help (or “DIY”) tools, and/or ways to connect with others. It does not represent its results as an exhaustive list of all services available to a given individual for a given mental health concern, as an endorsement of specific treatments or services, or as a replacement for
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health.ucdavis.edu
research
https://health.ucdavis.edu/blog/cultivating-health/4-self-care-tips-to-help-y…
## 2. How journaling can help you cope with anxiety
Journaling is a common method to manage anxiety. Writing down what's on your mind can be a therapeutic tool and can help relieve feelings of anxiety. There are many types of journaling for mental health self-care:
### Gratitude journaling for anxiety [...] Giving your anxiety a name can help you to cope with anxiety when it arises. You can choose any name that resonates with you, though it can be helpful to choose a neutral or even a humorous name.
You can also opt to give anxiety a face or form to help deal with this feeling. You can create a visual in your mind and picture it when you feel anxious. If you like to create art, you can even draw, paint or sculpt what anxiety looks like to you. [...] In this type of journaling for anxiety, write down what comes to your mind in the moment. This can be a pleasant thought, a stressful thought or a neutral thought. The goal is to write down your thoughts without judging or analyzing them. Like reflective journaling, this can help to let go of thoughts and cope with anxiety.
Explore the types of anxiety
## 3. Give your anxiety a name or a face
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activeminds.org
article
https://activeminds.org/resource/self-care
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. Self-care can also be preventative. Engaging in a self-care routine may also reduce or eliminate anxiety and depression, reduce stress, increase happiness, help you adapt to changes, build strong relationships, and recover from setbacks.
### Self-care goals can include: [...] Distractors
When anxiety first starts to build, it is sometimes helpful to do a distractor task to keep emotions at a more manageable level. Examples include fidgets, sensory activities, puzzles, brainteasers, coloring/drawing, etc.
Coping Tools
Include multiple options of coping tools that help manage stress. Examples include emotional regulation activities, comforting items, meditation/breathing exercises, etc.
Reminders of Support [...] Grounding exercises help bring you into your present environment which can be helpful during moments of anxiety and emotional activation. Include a grounding object and a list of a few of your favorite grounding techniques to do when needed.
Therapy Materials
Interventions, work done in sessions, notes from a therapist, worksheets, etc.
Self-Care
Include any self-care items as well as self-care reminders. Examples include a self-care calendar, goals, etc.
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nimh.nih.gov
official
https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health
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. [...] 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. [...] Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. This can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.
Here are some self-care tips:
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annafreud.org
article
https://www.annafreud.org/resources/children-and-young-peoples-wellbeing/self…
### Being outside
### Acceptance
### Massage
### Setting boundaries
### Sleep
### Reducing consumption of stimulants and other drugs
### Positive thinking
### Making music
### Virtual reality therapy courses
### Playing
### Challenge negative feelings
### Spending time in nature
### Online chat or peer group support
### Rewards
### ASMR
### Confronting your fears
### Coding
### Time away from technology
### Shopping
### Going to the cinema
### Alone time [...] These activities are not a substitute for seeing a mental health professional. Sometimes we need outside help and advice. Getting help is good. No-one should feel bad about it. That’s what this site is about. These strategies were identified by young people aged 11-25 though some strategies might not be appropriate for all ages without support or guidance of a trusted adult.
## Get in touch [...] ### Alone time
### Physical exercise
### Dance
### Understanding negative thoughts and feelings
### Chinese herbal medicine
### Personal care & hygiene
### Unsupported online, computer or app-based CBT
### Walking
### Yoga
### Letting off steam
### Email support
### Telephone support
### Daydreaming & Visualisation
### Sport
### Little actions to release tension
### Contact us
Anna Freud 4-8 Rodney Street London N1 9JH
Tel: +44 (0)20 7794 2313
Email: info@annafreud.org