Self-care is the practice of protecting one's well-being and happiness, which is especially important during periods of stress. Self-care can be physical, social, emotional, and spiritual. Self-care is not a one-size-fits-all approach; it’s about making time for yourself and doing things that bring you joy and relaxation. It’s an investment in yourself, which can lead to improved mental health, physical health and overall wellbeing. The following are 10 self-care tips from a mental health professional:  

1. Set healthy boundaries 

Boundaries are invisible lines that define what is acceptable behavior for an individual, and how they want to be treated by others. They can be physical, emotional, time-based, or space-based. To establish healthy boundaries, you must first identify and then clearly communicate your needs and desires. Expressing what you want and don’t want, and saying “no” at times is a way to set boundaries. 

2. Rely on your support system

Research in social psychology suggests that the desire for connection and community is hardwired into the human brain. When we do not have a support system that we can rely on, we may feel isolated, lonely, and depressed. It can be hard to ask for support, but asking for and receiving support from family, friends, loved ones, and community is one way we practice self-care. 

3. Connect with your body 

There are many ways to connect with your body in nurturing ways which include: mindful movement (i.e. dance, exercise, nature walks, swimming, yoga), massage, physical touch/intimacy, sex/solo sex, cuddling a pet, meditation, and deep breathing exercises. Connect with your body in ways that feel relaxing, grounding, and pleasurable.   

4. Get creative 

Creative self-care is about feeding your soul. Creativity encourages you to discover yourself, provides a healthy emotional release, helps you manage stress, promotes higher self-esteem, and connects you to others. Consider journaling, writing a story, painting, drawing, dancing, or taking a pottery class! 

5. Spend time in nature

Nature can help decrease your anxiety and lessen feelings of anger. Daily exposure to natural light helps regulate sleep/wake cycles, thus improving your ability to sleep at night. Being outside allows us to be social and come together with family, friends, or even people we don't know while hiking on a trail or walking in our neighborhood, for example. 

6. Increase emotional regulation 

Emotional regulation helps us cope with stress and react rationally to stressors that are out of our control. It also helps us avoid unhealthy coping strategies, such as substance misuse and other harmful behaviors. Some ways to increase emotional regulation are as follows: establish a mindfulness practice such as meditation and deep breathing, walk/exercise (back and forth motion has been shown to increase emotional regulation), increase self-awareness, and identify and resolve emotional triggers. Cognitive Behavioral Therapy (CBT) can help people regulate their emotions by teaching them how to identify and tolerate difficult emotions. 

7. Get good sleep 

Sleeping is a great way to refresh your body and gain mental clarity. Most adults need 7 or more hours of sleep each night. It's also important to get good-quality sleep on a regular schedule so you feel rested when you wake up. 

8. Nourish your body 

Practice mindful eating. Mindful eating (i.e., paying attention to our food, on purpose, moment by moment, without judgment) is an approach to food that focuses on individuals' sensual awareness of the food and their experience of the food. Nourish the body by ensuring adequate nutrition and hydration without harmful restrictive behaviors.   

9. Reconnect with and prioritize your pleasure  

Pleasure is defined as a feeling of happiness, satisfaction, and enjoyment. It exists in many forms. Pleasure may be derived from loving and engaged relationships, having a sense of purpose, having an attitude of optimism, and a connection to spirituality. Eating food, watching a TV show, and sleeping may also bring pleasure. Pleasure can be experienced in connection with others and when we feel connected with ourselves.  

10. Try a new kind of therapy 

Perhaps you’re already in therapy. If you are, then you’re already practicing self-care in this way. Consider trying a new type of therapy. Group therapy, while less common than individual and couple therapy, is a fantastic choice for improving relationships, increasing insight and self-awareness, and decreasing anxiety.  

Conclusion

When you practice self-care, you are not only taking care of yourself, but you're also modeling healthy behavior for your children, family, friends, and community members. Join me in being an advocate and a role model for self-care! 

Jen Hill is a Licensed Marriage Family Therapist Associate at Enhancing Intimacy Counseling. Jen works with couples, families, and individuals working on relationship concerns, communication, parenting, divorce, and pregnancy or postpartum issues. If you are interested in scheduling a session with Jen, you can see more about her at www.enhancingintimacyaustin.com/jen-hill. Please call 512-994-2588 or email enhancingintimacyaustin@gmail.com for more information.