Self-care practices for better mental health are crucial in today’s fast-paced world, but many people say they don’t have enough time, energy or money. Can you make time for yourself while dealing with life’s demands? The answer is a resounding yes. Discover how to create a mental health routine that’s easy to follow.
What Is Self-Care?
A self-care activity could be anything you do to maintain a healthy physical, mental, emotional or spiritual state. It’s not to be confused with overspending, binge-eating or doing a practice that provides instant gratification. Instead, it’s about things that can help boost your wellness, including eating healthy food and taking time out for yourself whenever you feel stressed.
Benefits of Self-Care Routines
Caring for yourself offers various benefits for your overall wellness:
- Enhances mental health: Prioritizing wellness can help reduce stress, anxiety and depression symptoms. Self-care provides an opportunity to recharge, which brings fulfillment.
- Prevents burnout: Self-care practices can help curb the negative effects of burnout caused by life and work responsibilities.
- Boosts productivity: Looking after yourself brings you more energy to conquer daily tasks and perform excellently at the workplace. Around 67% of people who practiced self-care reported a boost in productivity.
- Increases self-esteem: Self-care habits make you look and feel good, boosting your feelings of self-worth.
Why Do People Struggle With Self-Care?
Sometimes, people know they need to care for themselves but don’t always act on it. Here are some reasons why some people refuse to indulge in self-care practices.
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People Pleasing
Conforming to other people’s expectations and standards can mean you sideline your needs and desires. People pleasers usually put other people’s needs before their own, making it challenging to set boundaries and allocate time for self-care.
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Strong Work Ethic
You may take pride in being a responsible, committed team player. You’re willing to go the extra mile to exceed expectations. While admirable, it can lead to overwork and burnout.
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Reluctance to Ask for Help
You may feel reluctant to ask for help, believing you should be able to handle everything alone. Consequently, this could indicate that you don’t trust other people enough. Either way, this can lead to neglect of self-care.
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Overwhelm
In a society glorifying productivity, it can be challenging to know when to pause. The demands of life and social obligations can often feel overwhelming, making it difficult to make time for self-care habits.
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Guilt
Some people may feel guilty about making time for themselves, believing they should always put others before themselves. This feeling is commonly associated with parents. The pressures of parenthood can make you feel like you don’t deserve to address your needs, but the truth is that it creates more stress.
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Financial Constraints
Popular self-care activities, such as spa treatments or gym memberships, can be costly. However, not many people know that some practices are free.
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Lack of Boundaries
Do you always say “yes” to everything despite your busy schedule? If so, it’s time to learn to say “no.” Lack of boundaries can lead to burnout, which may put your needs aside.
How to Create a Mental Health Routine: examples of practices
Now that you know the benefits of creating a self-care routine, it’s time to learn how to carve out time for your mental health.
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Focus on Consistency
Consistency is key to forming a routine. Before exploring self-care activity ideas, commit to consistency. Remember that this looks different for every person. Prioritize flexibility as your needs change.
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Go Outside
Step outside and savor the fresh air, sunlight and beauty of nature. Walk alone or with your dog and appreciate the greenery. Spending time outdoors is scientifically proven to help reduce anxiety and symptoms of depression.
Remember that too much sun exposure can be detrimental to your skin. Apply sunscreen to your face and exposed body parts at least 15 minutes before heading out. Use a product with SPF 30 or above, no matter the weather.
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Practice Mindfulness
Mindfulness is the practice of remaining 100% alert in the present moment. It allows you to be fully aware of your feelings, sensations and thoughts without getting caught up in them. Here’s how you can practice mindfulness through intentional breathing:
- Inhale for four seconds.
- Take a brief pause.
- Exhale for eight seconds.
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Talk to Someone
When you create a mental health routine, consider opening up to a trusted individual. This could be your significant other, a family member or a mental health professional. If you have concerns or worries, sharing them with someone who cares can help relieve stress.
You can also ask your partner, a family member or a babysitter to take care of your child when you’re scheduled for a self-care activity. Avoid apologizing for prioritizing yourself. Instead of saying, “I’m sorry I’m heading out,” say, “I’m going to be back in two hours. I’m having dinner with my best friend, and it will be awesome!”
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Write Your Thoughts
Journaling is a way to express your emotions through writing. Your notebook or journal app is your safe space for blowing off steam about life’s stresses. It helps regulate your emotions and makes you more self-aware. Here are some journal prompts to start your journey:
- What words trigger you?
- What experiences make you uncomfortable?
- What activities did you enjoy doing as a child?
- What self-care activities make you feel happy and healthy?
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Eat Healthy Foods
Keep your stomach full and your mind happy. These brain-boosting foods can help prevent neurodegenerative diseases and boost your memory:
- Fatty fish
- Leafy greens
- Nuts
- Berries
- Eggs
- Green tea
- Turmeric
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Exercise More
Staying active is one of the most effective ways to boost mental health. To reap the benefits, aim for at least 150 to 300 minutes of moderate-intensity exercise weekly. If you’re just starting to exercise, start slowly — a short walking session daily should work fine for the first few days. Slowly increase the intensity until you feel comfortable.
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Be Gentle With Yourself
Change is hard, so have empathy for yourself. There will be days when you may feel stagnant. Remember that it’s fine to take a break if needed.
Start Your Self-Care Routine and Reap the Benefits
Creating a self-care routine is a journey. It’s about finding what works for you, making time for nourishing activities and staying consistent. Take the first step toward better mental health today.
Photo by Emma Simpson on Unsplash
This is a collaborative post supporting our Peace In Peace Out initiative.
