Self-Care Strategies Guide
Practical strategies for nurturing your physical, emotional, mental, social, and spiritual well-being.
What is Self-Care?
Self-care isn't selfish—it's essential. It's the practice of actively protecting and nurturing your physical, mental, and emotional health. Think of it as maintaining your well-being the same way you maintain your car or home.
Self-care isn't just bubble baths and face masks (though those count!). It's also setting boundaries, getting enough sleep, managing stress, seeking therapy, and saying no when you need to.
The Oxygen Mask Principle
"Put on your own oxygen mask before helping others." You can't pour from an empty cup. Taking care of yourself allows you to show up better for others.
The Five Dimensions of Self-Care
Holistic self-care addresses multiple aspects of your well-being. Research shows that balanced self-care across these five dimensions leads to better mental health outcomes.
1. Physical Self-Care
Taking care of your body through movement, nutrition, sleep, and health maintenance.
Sleep & Rest
- • Aim for 7-9 hours of sleep per night
- • Maintain consistent sleep/wake times
- • Create a relaxing bedtime routine
- • Limit screens 1 hour before bed
- • Take short naps (20-30 min) if needed
Movement & Exercise
- • 30 minutes of movement most days
- • Walking, dancing, yoga, sports—whatever you enjoy
- • Stretch regularly, especially if you sit a lot
- • Take movement breaks every hour
- • Start small: even 5-10 min helps
Nutrition & Hydration
- • Eat regular, balanced meals
- • Drink water throughout the day
- • Limit caffeine and alcohol
- • Notice how foods affect your mood
- • Don't skip meals when stressed
Health Maintenance
- • Attend regular medical/dental checkups
- • Take prescribed medications consistently
- • Address health concerns promptly
- • Practice good hygiene routines
- • Get outside for fresh air and sunlight
2. Emotional Self-Care
Acknowledging, processing, and caring for your emotions in healthy ways.
Healthy Emotional Processing
- • Journal about your feelings
- • Talk to trusted friends or a therapist
- • Allow yourself to cry when needed
- • Practice self-compassion when struggling
- • Identify and name your emotions
Stress Management
- • Practice deep breathing or meditation
- • Engage in hobbies that bring joy
- • Laugh—watch comedies, spend time with funny people
- • Create a "calm down" toolkit for tough moments
- • Say no to commitments that drain you
Boundaries & Limits
- • Set limits with people who drain your energy
- • Say "no" without guilt or over-explaining
- • Protect your time and energy
- • Limit exposure to negative news/social media
- • Leave situations that feel unsafe or toxic
Seeking Support
- • Start therapy or continue regular sessions
- • Reach out when you're struggling
- • Join support groups for your challenges
- • Ask for help when you need it
- • Don't isolate when feeling low
3. Mental/Intellectual Self-Care
Engaging and stimulating your mind in ways that foster growth and prevent mental stagnation.
Learning & Growth
- • Read books, articles, or listen to podcasts
- • Take a class or learn a new skill
- • Engage in puzzles, games, or creative projects
- • Explore topics that interest you
- • Challenge yourself intellectually
Mental Breaks
- • Take breaks from work/screens
- • Practice mindfulness or meditation
- • Do something creative without judgment
- • Allow your mind to wander and daydream
- • Disconnect from news/social media periodically
Cognitive Self-Compassion
- • Challenge negative self-talk
- • Practice thought records (CBT)
- • Notice cognitive distortions
- • Reframe unhelpful thoughts
- • Be patient with yourself when learning
Organization & Clarity
- • Declutter your physical space
- • Keep a planner or to-do list
- • Break big tasks into smaller steps
- • Prioritize what truly matters
- • Say no to mental clutter
4. Social Self-Care
Nurturing relationships and balancing connection with healthy solitude.
Connection
- • Spend time with people who energize you
- • Reach out to friends regularly
- • Join groups or communities aligned with your interests
- • Have meaningful conversations
- • Ask for support when you need it
Boundaries
- • Limit time with people who drain you
- • It's okay to decline invitations
- • End or reduce toxic relationships
- • Communicate your needs clearly
- • Don't people-please at your own expense
Quality Over Quantity
- • Prioritize deep connections over many shallow ones
- • Be present when spending time with others
- • Share vulnerably with trusted people
- • Celebrate others' successes
- • Give and receive support mutually
Healthy Solitude
- • Schedule alone time to recharge (especially for introverts)
- • Enjoy your own company
- • Do activities alone without feeling lonely
- • Balance social time with rest
- • Don't isolate—solitude is different from loneliness
5. Spiritual Self-Care
Connecting to something larger than yourself and finding meaning and purpose. (Note: Spiritual doesn't necessarily mean religious—it's about what gives your life meaning.)
Meaning & Purpose
- • Reflect on your values and what matters to you
- • Engage in activities aligned with your purpose
- • Contribute to causes you care about
- • Practice gratitude daily
- • Consider what legacy you want to leave
Connection to Something Larger
- • Spend time in nature
- • Practice meditation or prayer
- • Attend religious/spiritual services if meaningful
- • Read philosophy, poetry, or spiritual texts
- • Contemplate life's big questions
Presence & Mindfulness
- • Practice being fully present in moments
- • Engage in mindfulness meditation
- • Savor positive experiences
- • Let go of the need to control everything
- • Accept what you cannot change
Creative Expression
- • Create art, music, writing, or crafts
- • Express yourself authentically
- • Don't judge your creations—just create
- • Explore what brings you awe or wonder
- • Connect with beauty in the world
Building a Sustainable Self-Care Practice
1. Start Small & Be Realistic
Don't try to overhaul your entire life at once. Pick 1-2 self-care practices to start with.
2. Schedule Self-Care Like Appointments
Put self-care activities on your calendar. Treat them as non-negotiable commitments.
3. Notice What Actually Helps
Self-care looks different for everyone. Pay attention to what genuinely makes you feel better.
4. Make It Easy
Remove barriers to self-care. Keep your gym bag packed, lay out your journal before bed, prep healthy snacks.
5. Practice Self-Compassion When You Struggle
You'll skip self-care sometimes. That's okay. Don't use it as an excuse to give up entirely. Just start again.
What Self-Care is NOT
Self-care is not...
- ✗ Selfish — Taking care of yourself allows you to show up for others
- ✗ A luxury — It's a necessity for mental and physical health
- ✗ One-size-fits-all — What works for others might not work for you
- ✗ Something you only do when in crisis — It's preventative maintenance
- ✗ Expensive — Many self-care practices cost nothing
Be cautious of...
- ⚠ Using self-care to avoid responsibilities — Balance is key
- ⚠ Masking serious problems — Self-care complements (doesn't replace) professional help
- ⚠ Unhealthy coping disguised as self-care — Excessive drinking, overspending, binge eating aren't self-care
- ⚠ Perfectionism about self-care — It doesn't have to be perfect to be helpful
When Self-Care Isn't Enough
Self-care is important, but it's not a substitute for professional treatment. Seek therapy or medical help if:
- • You're experiencing persistent anxiety, depression, or other mental health symptoms
- • Your symptoms interfere with work, relationships, or daily life
- • Self-care alone isn't improving how you feel
- • You're having thoughts of self-harm or suicide
- • You're using substances to cope
Self-care and therapy work best together. Find an online therapist to support your journey.
Crisis Support
If you're in crisis, free support is available 24/7: