When you hear the term “self-care,” what comes to mind? For many, it’s images of bubble baths, face masks, and indulgent treats. While these acts of kindness are incredible, proper self-care runs much deeper. As a therapist, I see self-care not as a luxury or an item on a to-do list, but as a non-negotiable practice of preserving your mental and emotional health.

It’s the daily commitment to checking in with yourself and asking, “What do I need to function at my best?” It’s the foundation upon which we build resilience against stress, anxiety, and the challenges of daily life.

Authentic self-care is the work of attending to your inner world so you can better navigate the outer world. Here are 10 therapist-approved self-care practices to integrate into your life.

  1. Practice Emotional Check-Ins

Instead of ignoring or suppressing difficult emotions, schedule a daily 5-minute check-in. Ask yourself: “What am I feeling right now? Where do I feel it in my body?” Naming your emotions (e.g., “I feel anxious,” “I feel disappointed”) is a decisive first step in managing them, reducing their intensity and helping you feel more in control.

  2. Set & Maintain Healthy Boundaries

Boundaries are the cornerstone of self-care. They are the limits you set to protect your energy and well-being. This can mean saying “no” to a social event when you’re exhausted, turning off work notifications after 6 PM, or communicating your needs clearly in a relationship. Remember, saying “no” to others is often a resounding “yes” to yourself.

  3. Nourish Your Body Mindfully

What we eat directly impacts how we feel. Self-care isn’t about strict diets; it’s about honouring your body with nutritious food that stabilises your energy and mood. Stay hydrated, prioritise whole foods, and notice how different foods make you feel—physically and emotionally.

  4. Prioritise Movement You Enjoy

Exercise isn’t just for physical health; it’s a potent antidepressant and anxiety reducer. You don’t need to run a marathon. The best self-care practice* is movement you genuinely enjoy—a brisk walk in nature, a dance party in your kitchen, stretching, or yoga. The goal is to get your body moving and release endorphins.

  5. Cultivate a Digital Detox Ritual

Our constant connection to news and social media can be a significant source of anxiety and comparison. Create a digital boundary. This could be a “no phones in the bedroom” rule, designating one hour each evening as screen-free, or taking a whole weekend off social media. Give your brain the space to rest and recharge.

  6. Connect with Your Support System

We are hardwired for connection. Reaching out to a friend, family member, or support group is a profound act of self-care. Share what you’re going through, ask for help, or enjoy laughter and companionship. Strong social connections are a buffer against mental health challenges.

  7. Engage in Mindfulness or Meditation

Mindfulness is the practice of anchoring yourself in the present moment without judgment. Even 60 seconds of focusing on your breath can calm your nervous system. Apps like Calm or Headspace offer guided meditations, but you can also pause and notice five things you can see, hear, and feel.

  8. Get Quality Sleep

Sleep is the ultimate reset button for your brain and body. Poor sleep exacerbates stress, anxiety, and depression. Prioritise 7-9 hours of quality sleep by creating a relaxing bedtime routine: lower the lights, avoid screens an hour before bed, and keep your room cool and dark.

  9. Celebrate Small Wins & Practice Gratitude

In our pursuit of big goals, we often overlook small victories. Did you get out of bed? Make a healthy meal? Take a shower? Acknowledge it! Pair this with a gratitude practice—jotting down three things you’re grateful for each day. This shifts your brain’s focus from what’s wrong to what’s right, building positivity and resilience.

  10. Seek Professional Support When Needed

The most important self-care practice can be recognising when you need extra support. Seeing a therapist isn’t a sign of weakness; it’s a proactive step toward understanding yourself, healing old wounds, and developing healthy coping strategies. It is the ultimate investment in your long-term well-being.

 Self-Care is a Personal Journey

Remember, there is no one-size-fits-all approach. The best self-care practices are the ones that feel sustainable and nourishing to you. Experiment, be curious, and be gentle with yourself as you learn what your mind and body truly need.

If you’re struggling to implement these practices or feel overwhelmed by where to start, know that you don’t have to do it alone.[Your Practice Name]*is here to help you develop a personalised toolkit for resilience and well-being.

Ready to prioritise your mental health? Contact me today to schedule a consultation and begin your journey.

 

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