10 Self-Care Tips for Improving Your Mental Health

“One thing that I often hear people express is the belief that taking time for self-care is selfish rather than a necessary component of mental health,” says Liat Fruman, LMSW. “Another big misunderstanding is that people believe they don’t have the time or resources to practice self-care.

Often, individuals envision self-care as going to an expensive spa or a beach vacation. However, not all self-care needs to look this way. Fun self-care activities for adults can look like taking a short break from the computer, doing some basic stretches, going to bed at a reasonable hour, having a healthy snack, or engaging in a hobby that brings you joy. It can also be recognized if you’re overwhelmed and asking for help. Self-care can slowly but surely be incorporated into even the busiest schedules by starting in small steps.”

Below are 10 self-care ideas that can give a significant boost to your mental health:

1. Say Goodbye to Negative Self-Talk

You might not realize it, but as you go through your daily routine, a voice inside your head critiques how you are doing. Sometimes, that voice can be reasonable, but when it’s not, the negative self-talk can become destructive to your mental health. Self-care in recovery is vitally important.

Self-deprecating thoughts can harm your confidence and happiness and keep you from reaching your goals. So, how can you stop this from happening? A solid sobriety plan or self-care plan can help. First, take notice when you begin to talk badly about yourself. If you constantly think in terms of “always” or “never,” like, “I always mess up my relationships” or “I will never get a job,” then you will be stuck in that mindset. 

Replace those damaging thoughts with positive ones like, “I’m learning from my relationships” and “I’m a worthy candidate.” Over time, you can control those negative comments and respectfully speak to yourself. Physical self-care is crucial, but so is dissipating negative self-talk.

2. Take Care of Your Body

Studies show that regular exercise is linked to having a stronger body and healthier mind.  Exercise helps your brain to focus better, reduce stress, and lower the risk of mental decline with age. If you haven’t exercised in a long time and don’t know where to start, have no worries. Self-care resources include online fitness blogs that can teach you how to gradually incorporate physical self-care into your day. Social media platforms like YouTube, TikTok, and Instagram can offer tips and free videos to help you develop a sustainable workout routine.

Be sure to eat nutritious meals, stay hydrated, get enough sleep to fuel your body for the day, and give yourself the energy needed to work out efficiently. Don’t delay; your body and mind will thank you—physical self-care goes hand-in-hand with taking care of your mental health.

3. Spend More Time Outdoors

Coping skills for anxiety and depression always include more outside time. Whether a 10-minute walk around your neighborhood or a hike up a mountain, spending time in nature significantly benefits your mental health. This simple self-care coping technique can clear your mind and keep you feeling grounded. It can also increase your memory and attention span and help you gain a better sense of belonging.

Next time you feel overwhelmed, consider walking in the park. Try to spend some time out of your house or apartment every day. Even simple activities such as drinking your morning coffee in the backyard or reading a book on your balcony are all self-care in recovery ideas and can improve your mental health.

4. Take a Break from Screens

There are many different types of self-care, which can even include avoidance. Electronic devices are an inescapable part of our daily lives. We need them to work, do school assignments, communicate with other people, and, of course, entertain ourselves. However, studies have found that an excessive amount of screen time can lead to depression.

When we spend too much time watching shows, gaming, and scrolling through social media, we become insular, sedentary, and disengaged from the real world. Social media, in particular, can exacerbate feelings of loneliness and inadequacy. So, another self-care idea for your mental health is to set aside time each day to put down your device, step away from the digital world, and connect with the real one. You can also take an entire self-care day away from social media. 

5. Find a Hobby

A good chunk of how to stay sober after rehab or recovery includes finding enjoyable things to fill the time that used to be managed by drugs and alcohol. If you work or attend school full-time and have daily personal or family commitments, developing a hobby sounds like the last thing you want to do. However, individuals with overwhelming schedules are the ones who need hobbies the most. Studies have shown that overworking can lead to fatigue, apathy, memory problems, and sleep deprivation. When your to-do list is never-ending, putting off things that bring joy into your life is easy. Finding a hobby is the perfect stress and self-care reliever. 

Prioritize self-care by setting time aside to discover mental health activities that drive your passions and pick a new hobby. Hobbies include drawing, hiking, planting a garden, learning to cook new dishes, or gallery hopping. Performance arts or trying new things is another idea. Refocusing your attention on something fun reduces stress and allows you to return to your daily life feeling refreshed. Remember, there are many different types of self-care, and you can be successful in your professional or educational endeavors without denying yourself blissful activities.

6. Enjoy the Moment

We often hear people say it’s essential to live in the moment. It sounds great in theory, but how can we do that when we constantly fixate on our past mistakes or worry about the future? The key is accepting that you can’t change the past and tomorrow is not guaranteed, so invest your energy right now. Worry is an investment in something you may never receive. 

As cliché as this self-care idea might be, reminding yourself to stay present can benefit your life. Appreciating the little moments can improve your overall mood and teach you to look at the positives no matter where you are. When you focus on what’s right in front of you, you become more skilled at your actions, strengthen your relationships, and make big projects and deadlines stop being scary.

7. Learn to Say Yes

Fear is powerful, but you don’t need to let it dictate your life. Self-care in recovery is saying “yes” to new experiences and challenging yourself to step out of your comfort zone. Saying yes more is not about agreeing to things you don’t want to do; it is about not letting fear stop you from trying things you have always wanted to do.

We often experience different fears, such as fear of failure, judgment, and the unknown. Saying yes is a great self-care plan that can raise your inner strength and help you overcome any doubts holding you back. So, if you are ruminating on a dream, such as switching your career path or writing a novel, now is the time to push yourself. You can achieve so much when you don’t limit yourself—so start saying no to fear and yes to living.

8. Learn to Say No

Setting boundaries is a vital coping technique. Knowing when to say “no” is as important as saying “yes.” Boundaries are crucial to your mental wellbeing, but establishing them is not always easy, especially if you have difficulty expressing your needs. If you’re accustomed to saying yes always, you know how quickly things can spiral out of control. Before you know it, you have agreed to cover an extra shift at work, run errands for your neighbor, or host a game night with friends without considering what you want.

When you agree to everything without fear of letting others down, you overextend yourself and lack time for your needs. To respect yourself, you say no to things you can’t or don’t want to do. Although this form of self-care can be challenging to master, it can be achieved with practice.

9. Reach Out to Someone You Love

Staying in touch with friends and family is an excellent self-care resource. Studies have found that loneliness can lead to a wide range of both physical and mental ailments, including sleep issues, obesity, substance abuse, and personality disorders. Sadly, people who are isolated face a 50 percent greater risk of premature death than those who have stronger social connections.

Whether you connect with friends or family members in person or virtually, doing so lifts your mood, increases your self-esteem, and keeps you mutually involved in each other’s lives. You are never alone; reaching out to a friend or relative is an invaluable self-care idea.

10. Address Your Emotional Stressors

Pretending that something isn’t happening won’t make it go away. Repressing your emotions can irritate you, impact your communication skills, and even harm relationships. Therefore, do not ignore your feelings if you feel sad, nervous, angry, or lonely. Instead, try to get to the center of the problem. Ask yourself, “What is making me upset? Can I do something about it?” If you had a fever, you would not ignore it; instead, take steps to address the problem and accelerate your recovery. You can and should do the same for your mental health as part of an overall sobriety plan.

If you are feeling overwhelmed and are struggling with your mental health, professional help is available. A mental health expert who knows about self-care in recovery can help you identify the root of your issues and equip you with the tools needed to heal your mental and emotional health.