Hey there! As someone who has struggled with anxiety and depression for years, I know how tough it can be to make self care a priority when your Mental Health isn't in the best place. But the truth is, self care is one of the most important things you can do for your mental health and wellbeing. The little things really do make a big difference.
In this article, I want to share some of the simple self care tips that have helped me the most. These are small changes you can start making today that will have a meaningful impact on your mood and mental health over time. Things like limiting screen time before bed, spending time outside every day, journaling your thoughts and feelings, and making healthy meals. While professional treatment is often needed for many mental health conditions, self care provides the foundation for overall wellness and happiness.
The key is not to overwhelm yourself - pick one or two of these tips to start with and build from there. Your mental health is worth the investment, so take it day by day and be gentle with yourself. You got this! Now let's dive into some of my favorite simple self care tips for better mental health.
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Practice Gratitude
Practicing gratitude is one of the simplest things you can do for your mental health, but it makes a huge difference. When I start my day by listing a few things I'm grateful for, it helps shift my mindset to a more positive state and improves my mood and outlook for the day.
Here are a few ways I practice gratitude:
Keep a gratitude journal. I write down 3 things I'm grateful for each day. It could be simple things like my health, home, family, friends, job, a nice meal, anything. Reviewing my entries from time to time helps reinforce how much I have to be grateful for.
Share with others. I tell my close ones what I appreciate about them. Letting people know the specific ways they enrich your life fosters stronger, more meaningful connections.
Reflect during your commute. If you drive or take public transit, use that time to think about things you're grateful for. Start with the little details, like being grateful you made it to your stop or destination safely.
Practice mindfulness. Spending a few minutes each day being fully present and appreciating simple pleasures can help shift your mindset. Notice the warmth of the sun, the taste of your coffee or tea, and the sounds around you.
Spread gratitude. I try to express gratitude and appreciation whenever I have the opportunity. Say "please" and "thank you", smile at strangers, and pay someone a genuine compliment. What goes around comes around.
Practicing gratitude regularly has been shown to decrease stress and anxiety, improve self-esteem, and lead to greater happiness and life satisfaction. Give it a try—you have so much to gain and nothing to lose.
Get Enough Sleep
Getting enough sleep is so important for your mental health. I aim for 7 to 9 hours of sleep per night to feel rested and recharged.
Go to bed and wake up at the same time every day, even on weekends. Having a consistent sleep schedule helps to regulate your body's internal clock and optimize your sleep.
Avoid screens, bright lights and stressful activities 1 hour before bed. The blue light they emit disrupts your circadian rhythm and makes it harder to fall asleep. Do something relaxing like reading a book, taking a warm bath or light stretching.
Make sure your bedroom is cool, dark and quiet. Use your bed only for sleep - not for watching TV, using electronics or doing work. This helps establish the proper association between your bed and sleeping.
Limit caffeine, nicotine and alcohol intake, especially in the afternoon and evening. They can disrupt your sleep later on at night.
Try relaxation techniques like meditation, deep breathing, progressive muscle relaxation or a gentle yoga flow before bed. They help calm your mind and body, releasing any tension.
See a doctor if you have an underlying condition like insomnia, sleep apnea or restless leg syndrome that requires treatment. Lack of sleep can intensify symptoms of depression and anxiety, so address any sleep issues to support your mental health.
Making sleep a priority and practicing good sleep hygiene has made a huge difference in my mood, focus and wellbeing. Give these tips a try - your mind and body will thank you for it! Sweet dreams!
Eat a Healthy, Balanced Diet
When it comes to caring for your mental health, diet plays a huge role. What you eat has a direct impact on your mood and stress levels. Making sure you eat a healthy, balanced diet is one of the simplest but most effective self-care tips.
Focus on Whole Foods
A balanced diet full of whole foods like fruits and vegetables, whole grains, and lean proteins will provide the nutrients your brain and body need. Limit processed foods, sugar, and unhealthy fats. Whole Foods releases energy slowly, keeping you feeling satisfied and avoiding energy crashes. They also contain antioxidants and nutrients essential for mental wellbeing.
Stay hydrated
Drink plenty of water every day to stay hydrated. Dehydration can negatively impact your mood and mental clarity. Aim for 6-8 glasses of water per day as a good rule of thumb. Other hydrating options include herbal tea, broth-based soups, and infused water with fruit.
Get enough protein
Eat protein with each meal, especially breakfast. Good sources include fish, eggs, nuts, and legumes. Protein provides the amino acids your brain needs to produce mood-regulating neurotransmitters like serotonin. A protein-rich breakfast also gives you energy to start your day and can help reduce cravings later on.
Healthy fats
Include good fats like olive oil, coconut oil, and avocados in your diet. They provide omega-3 fatty acids that are essential for brain health and fight inflammation in the body that can lead to depression or anxiety. Aim for 2-3 tablespoons of healthy fats per day.
Limit sugar and processed carbs
Too much sugar and processed carbs negatively impact your mood and mental health. They cause spikes and crashes in blood sugar, energy levels, and neurotransmitters. Limit sweets, white flour, and sugary beverages. Choose complex carbs like whole grains instead.
Eating a balanced diet is a simple step you can take each day to support your mental and emotional wellbeing. Focus on whole foods, stay hydrated, get enough protein and healthy fats, and limit sugar and processed junk. Your mind and body will thank you.
Exercise Regularly
Exercise is one of the best ways I’ve found to improve my mental health and mood. When I make time for regular workouts, I feel happier, less stressed, and more energetic.
Go for a walk or jog
Something as simple as going for a walk can do wonders for your mental health. I try to walk for at least 30 minutes a day, which helps clear my mind and boost my mood. If you prefer, go for a jog or run instead. Any activity that gets your heart pumping will release feel-good hormones that can help reduce symptoms of anxiety and depression.
Do bodyweight exercises
When I can't get outside, I do bodyweight exercises like pushups, squats, lunges, and sit-ups. This requires no equipment and can be done anywhere. Start with just 10-15 minutes a day and build up as you get into better shape. Bodyweight workouts are a great way to release pent up energy and frustration.
Yoga or Tai Chi
Yoga and Tai Chi are gentle exercises that focus on flexibility, balance, and strength. They incorporate controlled breathing and smooth movements. I find yoga especially helpful for calming my mind and relieving stress. Even just a few basic poses can help increase flexibility and focus your thoughts.
Limit screen time
It's easy to get sucked into social media or binge-watching TV shows, but too much screen time is bad for your mental health. I try to limit recreational screen use to 1 hour per day. Replace it with exercise, social interaction, or pursuing a hobby. Reducing screen time and being more active has significantly improved my mood and motivation.
Making exercise a priority and sticking to a regular routine has been life-changing for my mental health. Start small and build up from there. Your mind and body will thank you!
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Limit Alcohol and Avoid Recreational Drugs
Limiting alcohol and avoiding recreational drugs is one of the best things I’ve done for my mental health. When I was drinking more and dabbling in various drugs, my moods were all over the place and my anxiety and depression seemed to get worse.
Cut back or quit drinking
I decided to cut way back on drinking, only having 1-2 drinks a few times a week instead of binge drinking on the weekends. Even just cutting back made a big difference in how I felt during the week. Eventually, I stopped drinking altogether, and after a few months, I felt so much better - my mood improved, I had more energy, and I was sleeping great.
Avoid recreational drugs
Recreational drugs may seem fun or help you escape problems temporarily, but the effects on your mental health and well-being are disastrous. I used to smoke weed and do mushrooms, but eventually, the anxiety, paranoia, and depression that followed weren’t worth the temporary high. Staying away from drugs has been key to stabilizing my mood and improving my self-esteem.
Find healthier coping strategies
Instead of relying on alcohol or drugs, focus on healthier ways to cope with stress or socialize. Some things that have helped me include:
Exercising - Even just going for a walk can help boost your mood and ease anxiety.
Practice mindfulness - Spending a few minutes a day focused on your breathing can help reduce worrying thoughts.
Connect with others - Call a friend, join an online community, or see a therapist. Social support can help you feel better.
Engaging in hobbies - Do something you enjoy like art, music, gardening or whatever makes you happy.
Getting enough sleep - Aim for 7 to 9 hours of sleep per night to feel rested and better able to cope with challenges.
Giving up alcohol and drugs was hard, but so worth it for my mental health and well-being. By finding healthier ways to live and cope, I've been able to improve my mood, ease my anxiety, and start to really love myself and my life. You can do the same - just start with small changes and build from there.
Connect With Others
Connecting with other people is one of the most important things you can do for your mental health. As humans, we are social creatures and thrive on interaction and relationships. Make time each day to connect with others - it will do wonders for your wellbeing.
Call a Friend
Pick up the phone and call someone you care about. Hearing a friendly voice can lift your mood and brighten your day. Chat about your lives, share a laugh, and support each other. Regular phone calls are a great way to stay in touch with friends and family, especially if you can't see each other in person.
Meet Up With Others
Make plans to meet up with people you enjoy spending time with. Meet for coffee or lunch, go for a walk together, or just find a place to sit and talk. Face-to-face interaction releases oxytocin, the "love hormone," which helps reduce stress and boost happiness. Getting together in person is ideal, but video chatting can also help if meeting up isn't possible.
Join a Local Group
Look for local social or interest groups in your area and join one that appeals to you. This could be a sports league, book club, volunteering group or anything else you enjoy. Connecting with like-minded people in your community is a great way to build new friendships and support networks. Putting yourself in new social situations may feel uncomfortable at first, but making the effort to connect will benefit you in the long run.
Be Kind to Others
Helping and being kind to others gets your mind off your worries and boosts your own wellbeing. Smile and make eye contact, say please and thank you, hold open doors, give compliments, volunteer your time or skills, donate to a good cause. However you choose to spread kindness, it will come back to you in the form of improved relationships and a happier outlook. Make a habit of these small acts of kindness each and every day.
Connecting with other people in meaningful ways has significant benefits for both your physical and mental health. Make time for regular social interaction and your overall wellbeing will thrive.
Practice Mindfulness
One of the simplest self-care tips that makes a big difference for my mental health is practicing mindfulness. ###Focusing on the Present Moment
Mindfulness means focusing your awareness on the present moment—your thoughts, feelings, and sensations. When I make an effort to be fully present in the current moment, it helps reduce stress and negative thoughts. Some ways I practice mindfulness include:
Deep breathing: Taking slow, deep breaths helps shift my mind from worrying about the future or dwelling on the past to focusing on the present. I try to spend a few minutes each day just sitting, breathing in and out, and noticing the flow of my inhales and exhales.
Observing my senses: I take time to notice the sights, sounds, smells, tastes, and textures around me. Listening to the birds chirping, feeling the warmth of the sun on my face, or savoring the flavors of my food. These simple pleasures reconnect me to the present moment.
Reducing Distractions and Autopilot
It's easy to go through my day on autopilot, not really paying attention to what I'm doing or experiencing. Practicing mindfulness helps combat this tendency and makes me more intentional and purposeful. I try to minimize distractions like my phone and limit multitasking. Instead, I focus on one thing at a time, whether it's eating, exercising, or talking with a friend.
Accepting the Present
Mindfulness also involves accepting the present moment as it is, without judgment. When anxious or stressful thoughts arise, I notice them but don't latch onto them. I accept that these thoughts are temporary and will pass. Over time, mindfulness has helped me become more aware of my thoughts and better able to let them go without getting caught up in them.
Developing a regular mindfulness practice, even in small ways, has been hugely beneficial for my mental and emotional health. While it takes practice, the rewards of greater peace and clarity of mind make it well worth the effort.
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Limit Screen Time
Limiting screen time is one of the best things I’ve done for my mental health. As someone who works on a computer all day, I used to spend most of my free time watching TV, scrolling social media, or playing games on my phone. But over time, I noticed how much it was affecting my mood and stress levels.
Unplug and recharge
Now I make an effort to unplug for at least an hour before bed. I’ll read a book, do some light exercise like yoga, or just sit outside and enjoy the fresh air. Disconnecting from electronics gives my mind a chance to unwind, and I always feel more relaxed and sleep better as a result.
Social media isn’t real life
It’s easy to get caught up in comparing yourself to others on social media, but remember - people only post the highlights of their lives. Take a break from social platforms and focus on your own life rather than worrying about what others are doing. I deleted a few social apps from my phone and only check occasionally on my laptop now. My anxiety and FOMO (fear of missing out) have significantly decreased.
Find other hobbies and social interactions
The less time I spend staring at a screen, the more time I have for hobbies, socializing in person, and being active. I’ve picked up gardening, started learning to cook, and made an effort to call or meet friends for coffee. Engaging in these real-world activities boosts my mood and motivation so much more than TV or games ever did.
Limiting screen time has been life-changing for my wellbeing. If you're feeling stressed, anxious, or just want to improve your mental health, try reducing distractions from electronics. Unplug, go outside, pursue your interests, and connect with others in person. Your mind and body will thank you.
Seeking Professional Help When Needed
When things feel overwhelming or I'm struggling with difficult emotions, seeking professional help has been crucial to my mental health and wellbeing.
Speaking to a licensed therapist has helped me work through challenging life events, cope with anxiety and depression, and given me strategies to better manage my mental health. Therapy provides a safe space to open up without judgment and get an outside perspective from someone trained to help. If cost is a concern, look into lower-cost options like online therapy, community health centers, or therapy interns. Your mental health is worth the investment.
Psychiatry
For some conditions like bipolar disorder, schizophrenia, or severe depression, medication in addition to therapy may be necessary. Speaking to a psychiatrist, a medical doctor who specializes in mental health, can determine if medication is right for you and find the proper treatment. I was hesitant to start medication at first, but with the guidance of my doctor, we found a medication and dosage that has greatly improved my quality of life.
Support Groups
In addition to professional help, connecting with others struggling with similar issues can help combat feelings of isolation and provide empathy and advice. Look for local support groups in your area for conditions like anxiety, depression, PTSD, or eating disorders. Online forums and communities can also be helpful when in-person groups are not available. However, be wary of any group that promotes dangerous or unhealthy behavior.
Crisis Hotlines
If you're experiencing severe distress or having suicidal thoughts, don't hesitate to call the emergency services or a crisis hotline. Trained counselors are available 24/7 to provide support confidentially. Reach out - your life is extremely valuable, and there are always alternatives and people here to help.
Seeking help can be difficult, but it is often the first step towards improving your mental health and finding hope. You deserve to live a happy, fulfilling life, and there are resources and professionals to help you get there.
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Conclusion
So there you have it, a few simple self-care tips that can make a big difference to your mental health and wellbeing. Taking good care of yourself doesn't have to be complicated or time-consuming. Start with small changes, be kind to yourself, and keep at it. Your mental health is worth the effort. Remember, progress is not perfection. Do what you can when you can and keep moving forward. You got this! Take a deep breath and start implementing one or two of these tips this week. Your mind and body will thank you. Here's to your health and happiness!
