- Self-care is the practice of tending to your mind, body, and spirit through relaxation.
- Some of the best self care methods are journaling, going out in nature, meditating, and more.
- It's also important to be sure to say no to plans sometimes in order to give yourself time to relax.
- Visit Insider's Health Reference library for more advice.
Self-care is the process of caring for your mental, emotional, spiritual, and physical health. We all do some basic self-care methods every day, like eating and sleeping, but when you're busy or feeling overwhelmed, this may not be enough.
Taking extra self-care steps, like meditating, spending time in nature, and journaling, can help improve your general well being and fight off stress and burnout.
Stress affects nearly everyone at some point and over time, it can lead to serious health issues like heart disease, high blood pressure, and diabetes. Practicing self-care regularly can help you relieve stress and boost your health.
There are a few major goals of self-care methods:
- Check in with your mind and body. "Self-care allows us to check in with ourselves and attune to all parts of our being that may need some extra attention — mind, body, and spirit," says Moe Ari Brown, LMFT, a licensed therapist in private practice.
- Rest and recharge. "Self-care is also an opportunity for us to recharge, replenish, and renew after a period of hard work," Brown says.
- Bring the focus back to yourself. "We find ourselves so often pouring into other's cups (family, work, partners etc.) that we forget ourselves," says Payal Patel, LMFT, a marriage and family therapist in private practice. "Each time you practice self-care you are telling yourself 'I am important'."
With those goals in mind, here are ten tips for practicing self care to live a happy, healthy life.
1. Declutter your space
"I always say to my clients that your environment will impact your mental health," Patel says. This means that being in a clean, organized environment can help you feel more calm and focused.
This may be especially helpful if you work from home, but it's also nice to simply relax in a clean, decluttered room.
"When things are already chaotic in our brains, visually seeing things as chaotic doesn't help either. Try your best to organize your space in the best way you can," Patel says.
2. Meditate
"Meditating has so many spiritual, mental, emotional, and physical benefits," Brown says.
For example, meditation can give your brain a chance to rest and recharge, using techniques like being aware of the present, checking in with your body, and focusing on your breathing.
All of these techniques "support balance, grounding, and reduction in anxiety and depression symptoms," Brown says.
Case in point, a 2014 review of 47 studies found that people who participated in mindfulness meditation programs saw improvements in their symptoms of anxiety, depression, and to a lesser extent stress.
3. Go for a walk or run
Going for a walk or run is a great option for daily self-care because it gives you a chance to go outside, get fresh air, and move your body.
A 2015 review of seven studies found that aerobic exercise, like walking or running, can reduce anxiety symptoms for people with anxiety disorders.
This may be because doing aerobic exercise releases endorphins in your brain, which can boost your mood.
4. Say no
It's easy to get into a pattern of always saying yes to social plans, extra work activities, or other people's requests, even if you don't have enough time or energy to really engage.
Saying no to certain obligations can help free up time for yourself — "self-care requires that we reserve enough time for the activities and relationships that are deeply replenishing," says Brown.
"If we fill our calendars with things we dislike, we don't have enough room for the things that truly bring us joy," Brown says.
5. Go on a weekend trip
When you're used to following your busy daily routine, it's easy to get burnt out and not notice.
"Weekend trips can provide a much-needed change of pace and the visual shift in scenery can offer a kind of newness that inspires creativity, wonder, and openness," Brown says.
It can be hard to find time or money for a full vacation, but even a short trip to the next town over or to a nearby nature reserve can help you feel renewed and boost your energy upon return, says Brown.
6. Spend time in nature
Taking a walk in a natural environment like a forest or a park can help clear your mind and act as a reset during the day.
A 2019 review of 13 studies found that people performed better on cognitive tests after spending time in nature, compared to their scores after being in an urban environment.
7. Do yoga
Yoga is a great self-care tool because it "encourages mind, body, and spirit alignment as well as direct attunement to the here and now," Brown says.
A 2015 review of 25 studies found that yoga can help decrease anxiety and depression symptoms. The researchers say this is because yoga can help reduce overactivity in your nervous system and regulates the stress hormone cortisol.
"Yoga is extremely beneficial for all those who wish to deeply connect to their bodies while being meditative and present," says Brown.
8. Try journaling
Writing in a journal can be a great way to slow down and connect with your thoughts and feelings. And it doesn't take long to see results.
One small 2013 study found that participants experienced a significant decrease in their depressive symptoms after just three days of journaling.
Mental Health America recommends journaling for 20 minutes at the same time each day. Writing about your emotions, like anger, jealousy, or sadness can help you to release and relieve feelings of stress and anxiety.
Here are a few journaling techniques you can try:
- Write a list of things you're grateful for.
- Write down all your negative thoughts and feelings, then throw away the paper.
- Write down how you feel each day, then look back at your entries to see patterns in your mood.
- If you don't know what to write, just write any thoughts that come into your head, no matter how minor.
9. Eat fruits and vegetables
When you're especially busy, it can be easier to grab the quickest or easiest foods to eat, which are often prepackaged and not the healthiest.
Taking a moment to make yourself a fresh fruit bowl or chopped veggies can give you a boost of nutrients like anthocyanins that boost brain function.
Additionally, a 2018 study found that eating raw fruits and veggies like carrots, bananas, and spinach helped to decrease depression symptoms.
10. Watch something funny
If you spend a lot of free time reading grim news stories, taking a break to watch a funny show or clip can be a great self-care tool.
Laughing feels good emotionally, but it's also good for your physical health. Some of the benefits of laughter include:
- Calming your stress response
- Decreasing your blood pressure (after a short-term increase while you laugh)
- Relaxing your muscles
- Increasing your blood circulation
Insider's takeaway
Self-care is an important tool to keep you feeling well in your mind, body, and spirit.
"For many, self-care seems to be a big task and it doesn't have to be," Patel says. Going for a walk, doing yoga, and decluttering your space are all great ways to practice self-care.
"Remind yourself that taking care of yourself is something you deserve. Make it a priority not an option," says Patel.
"For many, self-care seems to be a big task and it doesn't have to be," Patel says. Going for a walk, doing yoga, and decluttering your space are all great ways to practice self-care.
"Remind yourself that taking care of yourself is something you deserve. Make it a priority not an option," says Patel.