In a culture that celebrates busyness and productivity, it’s easy to overlook your own needs. But practicing self-care isn’t selfish — it’s essential. By intentionally making time for rest, reflection, and renewal, you’re not just improving your well-being today — you’re building long-term emotional resilience and mental health.

This blog explores the importance of mental health and self-care, shares actionable self-care strategies for mental health, and offers specific tips to help you prioritize yourself — even on your busiest days.

Why practicing self-care matters

Many people associate self-care with activities like bubble baths or spa days, but in reality, it’s so much more. Practicing self-care means taking steps to protect your mental, emotional, and physical health. By integrating effective self-care strategies into your daily routine, you can build resilience, manage stress, and improve overall mental health.

The importance of mental health and self-care

Mental health impacts how we think, feel, and act. It affects how we manage stress, relate to others, and make choices. When you’re mentally well, you’re more likely to enjoy your life, handle challenges with ease, and maintain meaningful relationships.

Neglecting self-care can lead to emotional exhaustion, difficulty concentrating, mood swings, anxiety, depression, burnout, and even physical health issues. That’s why consistent, intentional self-care is key.

How can self-care improve mental health?

You may be wondering: How can self-care improve mental health in practical terms? Here are some ways self-care can benefit your mental health and emotional well-being:

  • Self-care for stress: By helping regulate your nervous system, having self-care strategies in your emotional toolkit can reduce symptoms of stress and anxiety. For example, taking 10 minutes each morning for deep breathing can help you to destress before your day even begins.
  • Self-care for low self-esteem: Self-care routines remind you that your needs matter, too. Keeping a commitment to yourself (like going for a 20-minute walk or prepping a nourishing meal) can boost your self-worth.
  • Self-care for emotional regulation: Self-care practices can give you an outlet to process your emotions. For example, having a journaling practice or going to therapy.
  • Self-care for emotional resilience: Having a regular self-care practice can prepare you to bounce back from life’s inevitable challenges.

Types of self-care

There’s no one-size-fits-all approach to self-care strategies for mental health. Here are types or categories of self-care — with examples for each — to help you build your self-care routine.

  • Physical self-care: Your body and mind are deeply connected. Supporting your physical health can lead to improved mental health. An example of physical self-care is stretching for 5 minutes in the morning or walking during phone calls.
  • Emotional self-care: Emotionally caring for yourself means creating space to understand and process how you truly feel. An example of emotional self-care is using a mood-tracking app or seeing a therapist regularly.
  • Social self-care: Social support is one of the strongest predictors of mental health. An example of social self-care is planning a recurring monthly coffee dates with a friend or joining a local book club.
  • Cognitive self-care: Mental stimulation and positive thinking patterns can support long-term mental clarity and emotional resilience. An example of cognitive self-care is reading 10 pages of a book daily or listing to a motivational podcast during your commute.

7 tips for practicing self-care (with real-life examples)

If you’re wondering where to begin, these actionable self-care tips can help you get started, stay consistent, and make time for yourself — even on your busiest days.

  1. Schedule self-care like it’s a meeting: Treat self-care like any other priority. Block 15-30 minutes in your calendar and label it, “self-care.” For example, use your lunch break on Wednesdays to take a walk in the park or around your neighborhood.
  2. Create a “10-minute reset” list: Keep a short list of activities you can do quickly but intentionally. For example, set a time and choose from your list: stretch, listen to a favorite song, call someone you love, or drink a full glass of water away from your desk.
  3. Use transitions wisely: Leverage natural transitions in your day, like commuting or getting ready, to practice micro self-care practices. For example, on your commute home, turn off work emails and listen to a podcast that truly uplifts you.
  4. Plan one nourishing meal per day: If you find yourself engaging in emotional eating or simply forgetting to eat well during the day, try planning one meal during the day with intention. For example, prep one meal (like a protein-packed smoothie or a hearty soup) that feels both satisfying and balanced.
  5. Set a digital curfew: Too much screen time, especially before bedtime, can affect your sleep and mental well-being. For example, power down all screens at 9:00pm, and spend the last bit of your night reading, journaling, or doing a guided meditation.Grounding technique
  6. Do a 5-senses grounding exercise: Feeling anxious or overwhelmed? A 5-sense grounding exercise can help regulate your nervous system and help you to feel more mindful in your daily routine. For example, name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. It takes under 5 minutes and brings you back to the present moment.
  7. Pick a weekly joy ritual: Practicing self-care isn’t just about fixing problems, it’s also about adding joy to your day. For example, every Sunday, make pancakes and play your favorite Sunday morning playlist. It’s a ritual that can signal comfort, stability, and happiness.

How therapy supports self-care

Therapy is not just for times of crisis. It’s also a proactive self-care strategy for mental health. A therapist can help you better understand your thoughts, behaviors, and emotional patterns, and give you tools to take care of your mental health every day — not just when things feel unmanageable. Here’s how therapy supports self-care and emotional resilience:

  • Provides personalized self-care strategies: Your therapist can recommend self-care tips and practices tailored to your lifestyle and mental health challenges.
  • Addresses the root of burnout or anxiety: If you’re constantly exhausted, irritable, anxious, or emotionally drained, a licensed therapist can help you identify what’s driving those feelings and build healthier coping tools.
  • Offers guidance for emotional regulation: Learn how to manage intense feelings like anger, grief, sadness, or worry. Learn essential strategies for self-care and resilience that go beyond surface-level solutions.
  • Supports specific struggles: If you’re coping with specific mental health issues, therapy can help you understand your thought patterns and develop self-compassion.

By working with a therapist, you create space to understand yourself better and make self-care not just an activity, but a mindset. It’s a time investment in your well-being and a reminder that you’re worth the time and effort it takes to thrive.

Takeaway

Practicing self-care is not about achieving perfection or checking a box — it’s about tuning into your needs and meeting them with kindness and intention. Whether you’re managing anxiety, depression, emotional eating, or wondering how to fit self-care into a busy schedule, know that every small action adds up. By understanding the importance of self-care and implementing tailored strategies, you can enhance your mental health, build resilience, and lead a more balanced life.

Are you struggling with stress, anxiety, depression, life transitions, or burnout? Our network of therapists are here to help. Choose your therapist at findmytherapist.com and schedule your first appointment directly online.