Self-Care for Mental Health and Wellbeing

Self-Care for Mental Health and Wellbeing

Written By: Nicole Armstrong, RP (Qualifying)

WHAT IS SELF-CARE….REALLY?

Self-care is more than just a day at the spa. It involves activities that support your mental health and

well-being, including exercise, balanced nutrition, relaxation, healthy sleep habits, and meaningful social

connections.

Self-care has been shown to help reduce and manage stress, increase energy, reduce symptoms of

anxiety and depression, prevent burnout, and promote overall health and well-being. The World Health

Organization defines self-care as “the ability of individuals, families, and communities to promote health,

prevent disease, maintain health, and cope with illness and disability with or without the support of a

health worker.”

COMPLETE A SELF-CARE INVENTORY

If you’re unsure that you’re doing enough self-care or are curious about where to start, you can try

completing a self-care inventory. Psychologist Dr. Amy M. Williams of the Henry Ford Health System

outlines “the big five” of self-care to focus on, listed below. You might also consider adding other

categories that suit you, like a religious or spiritual practice or time in nature. Maybe you’re doing well in

some areas and neglecting others. If this is the case, you might ask yourself what makes some elements

of self-care more manageable than others. Once you’ve done your inventory, consider making some

goals. These should be realistic and attainable.

Categories of Self-Care (in no particular order):

•  Movement

•  Sleep

•  Social Connections

•  Balanced Nutrition

•  Relaxation

CREATE A PLAN

Creating a plan and setting your intentions for self-care is really important when working towards goals.

One way to approach this is to set aside some time on the weekend to look at your week ahead. Find

time when you can realistically build in some self-care. Setting your intentions ahead of time gives you a

greater chance of following through, rather than just hoping you’ll find time to exercise or cook a

balanced meal, for example.

CONSIDER YOUR BARRIERS

When creating your plan, consider possible barriers preventing you from following through on your

goals. Barriers could be a lack of time, support, or money. If you feel short on time, try combining

different elements of self-care. For example, ask a friend to go for a walk or join a fitness class. This way,

you are moving and also connecting. Self-care doesn’t have to cost much, or anything for that matter! A

walk in the park, a relaxing bath, breathing exercises, or a visit with a friend can all fulfill elements of

self-care. If you’re feeling guilty about taking time to yourself, connect with these thoughts and feelings

and ask yourself why.

SELF-CARE TIPS

 Prioritize self-care like you do other parts of your day

•  Plan ahead

•  Set specific and realistic goals

•  Think small- some is better than none

•  Choose activities that you can maintain consistently

•  Set boundaries- it’s ok to say “no”

•  Ask for support when needed

•  Prioritize healthy activities- scrolling social media for hours doesn’t count

•  Maintain self-care even when you’re feeling good

•  Aim for Progress, not perfection

Want to learn more about the benefits of self-care? Book a complimentary meet-and-greet appointment

to learn more about how our therapist, Nicole Armstrong, can support your self-care goals.