Practicing Self-Care

Section Summary

This section discusses ways to practice self-care and maintain your mental wellness. Topics include:

Recommendations for practicing self-care
Ideas for maintaining physical and mental wellness
Misconceptions about self-care

Mental Wellness

Maintaining mental wellness means taking steps toward self-care every day. Self-care can include things like sleeping enough, showering, taking care of hygiene, and engaging in activities that make one happy. When someone experiences mental health challenges, engaging in these practices can feel especially daunting. However, building routines around self-care can make a huge difference in how one feels and what they can accomplish in a day.

Positive Self-Talk

Talking to oneself positively (both internally and out loud) is an important aspect of self-care. Most people experience negative or judgmental thoughts about themself at times, but these thoughts can be especially loud and persistent for individuals with mental health challenges. However, it is possible to reframe a self-critical mindset with practice and support.

For example, if you have ever experienced thoughts like, “I am always late. I will never be on time”, next time try:

Take a moment to pause and reflect on the accuracy of this (internal) statement. Words like “always” and “never” are extreme, and while they are commonly used they often aren’t reflective of the facts.
Try reframing the sentence to more accurately reflect the situation. An example of a reframe could be, “I’ve been 10-15 minutes late for my first period class the last three Mondays.”
Then, ask yourself- is this something that feels important for me to change?
If yes- what small adjustments can I try out to make next Monday different? If this feels overwhelming, try identifying at least one thing. For example, setting an earlier alarm and/or changing the sound of the current alarm. Ask a parent or roommate to check that you’re up. Can anything that you do to get ready be done the night before?
Try to recognize the next time you are on time or early to an event. Take a moment to recognize this accomplishment.

Small adjustments can make a significant difference in one’s mental health and belief system.

In another example, if you felt you messed up during a speech or presentation, pause, and try to identify the points you made that worked well. Give yourself credit for having the courage to stand up in front of a crowd. Tell yourself, “I can do this. I can do this. I can do this” before you go on. Remind yourself that you’re human, and humans make mistakes. Most of the time, no one really noticed because they were focused on the rest of your great speech.

Nutrition & Movement

Nutrition and movement are also equally great ways to feel good about yourself. Eating good, nutritious food is not only good for the body, but the mind as well. The phrase, “You are what you eat” truly does hold some truth to it in terms of mental health. There have been several studies from Harvard and the American Psychological Foundation that have proven the utterly deep connection between food and the brain.

Serotonin is a neurotransmitter that is responsible for a multitude of the body’s wellbeing functions, and it is closely related to food. This natural chemical plays a role in mood, digestion, and sleep. It is the chemical that makes you feel happy, and those with low levels of this happy-chemical are linked with feelings of anxiety, depression, and even sleep problems, according to Cleveland Clinic. Maintaining healthy levels of serotonin starts with what you eat. Harvard Health found that 95% of serotonin is produced in the gut, which is where all the bacteria from your food goes. Whole foods like grains, fresh fruits and vegetables, and meats like chicken or fish are great foods to eat for your gut and serotonin production, in terms of mood and energy levels. Therefore, investing in your health through food may be a gateway to achieving a healthy mind.

Finding ways to move your body and get some fresh air can be greatly beneficial for how you feel and your long-term mental health. When someone exercises, endorphins are released which make them feel good. Plus, it feels rewarding to accomplish something that pushes someone outside their comfort zone. This can be running or biking on a trail, or the Mayo Clinic even suggests walking around the neighborhood or watering your plants outside. Although these movements are not equally as rigorous, both reduce feelings of anxiety and depression, further proving the many benefits of exercising.

Mindfulness

Mindfulness is an awareness technique to acknowledge one’s thoughts and emotions and stay in the present moment. When practicing this technique, one recognizes their thoughts and feelings as they come without judgment, and then lets them go. Practicing mindfulness can help build emotional resilience by making extreme emotions feel more tolerable. Mindfulness practices may encourage reflection on the body’s senses (sight, smell, sound, touch, and taste) and the breath. Engaging in activities that promote mindfulness like yoga or meditation can also make people feel calmer, happier, and more in tune with themselves.

Sleep

Sleep and mental health go hand in hand. Poor sleep and poor mental health can negatively effect each other leading to a vicious cycle that can be challenging to break. There have been several studies demonstrating the association between sleep quality and mental health issues.

Insomnia is a common sleep disorder, and it is defined as trouble falling asleep or staying asleep. About ⅓ of Americans experience insomnia issues. However, those with depression or anxiety are at a much higher risk for developing insomnia. In fact, a study conducted on over 170,000 people found that those with insomnia were 2 times as likely to get depression than their sleeping-well counterparts. Similarly, 75% of people with depression have insomnia.

Insomnia takes a big toll on mental health and vice versa. So how can we mitigate the sleep-stress cycle from continuing? There are some coping methods, like breathing practices, mindfulness, journaling and exercising. All in all, sleeping well is key to maintaining a healthy mental space.

Do Things that Make You Happy

People who regularly engage in activities they love are more likely to feel a general sense of wellbeing. This can be any activity that you enjoy doing that brings you happiness, a sense of calm, and flow.

According to Positive Psychology, flow is

"...being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved, and you're using your skills to the utmost."

Examples of these activities include playing a sport like soccer or going for a run, painting outside, writing a poem, or taking photos. Regularly engaging in any hobbies, interests, passions that you enjoy will positively contribute to your self-care and mental wellness.

Another idea? Volunteer!

Volunteering may not seem like a self-care item, but the truth is, helping others can benefit you just as much as it can others.

When people help others, it provides them a sense of purpose. Volunteering has been shown to decrease depression, anxiety, and stress. Making such an impact is very fulfilling, and there are several opportunities to volunteer at community events, parks, libraries, schools, and more.

Common Misconceptions About Self-Care

A common misconception about self-care is that it’s solely the responsibility of each individual. Systems in our society (including education, workplace, and health systems) should be designed to prioritize self-care practices and include support to help individuals achieve their self-care goals.

Another misconception is that engaging in self care practices are a cure-all for mental health challenges and/or a replacement for mental health treatment. Self-care should be practiced in conjunction with other forms of treatment and support, like counseling.

That said, caring for yourself is key to maintaining a positive mental health. This can include things like reframing negative- self-talk, eating healthy foods, moving the body, practicing mindfulness, sleeping well, volunteering, and doing the things you love. Once you start making time for yourself and your body, you will live a healthier, more fulfilling life!

Did You Know?

Forest therapy is a Japanese-inspired practice in which guides lead individuals to be present in nature. This is called shinrin-yoku, or “forest bathing.” Learn more in the video below.