SELF CARE

Self care is the use of self help techniques and changing of lifestyle. Although anyone can practice self care, it is particularly important to people with mental health issues. It can help them deal with certain situations that are distressing e.g. high anxiety or depressive situations.

Some self care ideas are very similar to some of the skills I have learnt in my Dialectical Behaviour Therapy (previous post) and can be of use to anyone, even if you don’t have mental health issues.

 SELF CARE IDEAS

Meditation is absolutely amazing for calming the mind, body and soul and being in the present moment. Even just a few minutes of guided meditation can help. I usually opt for 20-30 minutes. Light some candles, incense and meditate (there are plenty of guides on YouTube which makes it easier for you).

Yoga is similar to meditation but instead of sitting or lying down, you instead focus on the breath through sensory movement of the body which improves your mental wellbeing as well as enhancing flexibility. Stretching those muscles feels incredible!

Allow yourself to do something for YOU each day. This can be the meditation, yoga, reading an exciting book or even taking a nice relaxing bubble bath. If baths aren’t your thing, you can even have a long shower. Try to be mindful and present, feeling the water trickling down your body, being aware of the temperature and allowing yourself to smell the shower wash or bubble bath. Truly immerse all of your senses into your experience.

If you’re on any medication, remember to take it when required to keep up your mental and/or physical wellbeing. Forgetting medication can cause complications including relapse.

Eat good food! Healthy nutrition has been proven to help not only physical, but mental health too. Lots of fresh fruit and vegetables, grains and legumes are great for you. A healthy body can lead to a healthy mind, and vice versa. Try mindful eating; enjoy making the food, smell the food before eating it, then take it slow, one bite at a time.

Stay hydrated! Dehydration has been proven to make mental health worse, because 85% of the brain is water and dehydration causes energy in the brain to decrease. It is not the sole cause of mental health issues, but can definitely add to it. Keep your mind and body healthy by drinking 8 glasses of water a day.

Exercise is a great way of relieving anxiety, releasing anger and improving depression. It also releases endorphins in the brain which makes you feel good! Who doesn’t want to feel good? Even just a 30 minute walk can help. Plus, you get to be out in the fresh air and nature.

Clean your space. Decluttering physically can help you declutter mentally. I like to have a good clean of my flat, throwing away any unnecessary clutter that I don’t need. It helps me to keep calm and I always feel much better afterwards. A tidy space equals a tidy mind!

Try and get enough sleep each night. Lack of sleep can actually cause anxiety, psychosis and depression, because of chemical changes in the brain. Set yourself a sleep routine such as winding down at a certain time, switching off electronic devices and relaxing before getting into bed. I’d say avoid daytime naps but I’d be a hypocrite because I love a good nap!

Getting creative is a great way to cope with overwhelming emotions, anxiety or any mental health illness. It’s a brilliant distraction technique and makes you feel better because you’ve created something. Try drawing, painting, mindful colouring, playing music, crafts, anything!

Take a social media break. It’s ridiculously easy to get caught up in other people’s feeds on Facebook and Instagram. It is equally as easy to start comparing our lives to others’. Unplugging from social media can help us calm down and be more mindful in the present moment. Plus, it frees up more time for more productive things. When you decide to return to social media, unfollow or remove any negative accounts that were bringing you down. I like to follow body positive accounts, lots of cats and nature accounts.

Immerse yourself in nature. A walk through a local park, visiting the nearest coast line or exploring the woods will help you to realise how wonderful Mother Earth really is. Listen to the sounds, soak up the smells and feel the fresh oxygen in your lungs. If you struggle getting outdoors, maybe buy some plants or flowers for your home. Boston Ferns are fantastic at clearing the air, especially in moist environments such as the bathroom, and who doesn’t like the sight and smell of gorgeous flowers?!

Remember to BREATHE. In for four, hold for four, and out for six-eight. This will help slow down any racing thoughts or anxieties you may have. Even just a few minutes of deep belly breathing will help to keep you calm.


I hope this helps even just one person. Self care doesn't have to be anything extravagant. Self care is not selfish. Self care is essential.