The self-care habits with the best support are simple: sleep, regular movement, regular meals, time with people who support you, and a few minutes of calming practice each day. Below you’ll find how to use each one, how to turn them into a plan you will keep, and how to tell when self-care alone is not enough.
TL;DR
- Start with the basics: adults need 7 or more hours of sleep, regular movement and balanced meals.
- Add connection, a relaxing practice and a break from distressing news or social media.
- Pick two or three habits that suit your life instead of trying everything at once.
- Severe symptoms lasting two weeks or more call for professional help. In the U.S., call or text 988 for suicidal thoughts.
Table of Contents
- What self-care means for your mental health
- Everyday self-care tips that support mental health
- Build a self-care plan you will keep
- Self-care for hard moments
- Our perspective
- When to seek professional help
- Support from our Bergen County team
- FAQ
- Sources
What self-care means for your mental health
Self-care means taking time for things that help you live well and improve your physical and mental health. The NIMH says it can help manage stress, lower the risk of illness and increase energy. It can also support treatment and recovery.
It is not a bubble bath on a bad day, or at least not only that. NAMI describes it as an ongoing practice of choosing actions that protect your wellbeing, especially under stress, and says it should be adapted to your own needs and interests. What restores one person can drain another.
Everyday self-care tips that support mental health
Protect your sleep
The NIH Emotional Wellness Toolkit lists 7 or more hours a night for adults, 9 to 12 for school-age children and 8 to 10 for teenagers. MedlinePlus adds that regular, quality sleep supports mood and may reduce anxiety and stress.
A practical start is to keep a steady wake-up time and treat the hour before bed as wind-down time. If you have a teen at home, these numbers are a useful reference for family routines.
Move your body in small doses
The NIMH recommends regular exercise. Thirty minutes of walking a day can boost mood and improve health, and shorter stretches add up. MedlinePlus notes that physical activity can reduce stress and depression and improve mood.
Three ten-minute walks count. If you want more on why movement helps, our article on the mental health benefits of exercise goes deeper.
Eat regular meals and drink water
The NIMH’s self-care list includes healthy meals and staying hydrated. MedlinePlus says balanced nutrition supports mood. You do not need a perfect diet. Eating at regular times is a good place to begin, especially when stress makes you skip meals.
Stay connected
The NIMH suggests staying in touch with supportive friends or family. NAMI lists social support, fun and play, and meaning and purpose as core parts of self-care alongside the basics. A short call or a walk with a friend does the job. Cornell’s mental health team suggests starting each day by asking what will support your health, connection and purpose.
Schedule something relaxing
The NIH recommends regular relaxing activities such as mindfulness or breathing exercises, yoga or tai chi to help manage stress. If you want a menu of calming options, these mindfulness techniques for everyday stress are a good place to browse. Our own guide to mindfulness practices for daily life is another.
Mind points out that mindfulness is not helpful for everyone. If it feels uncomfortable, try a bath, music, or a walk with a dog instead.
Set limits on news and social media
MedlinePlus recommends taking breaks from news or social media when they cause distress. It also suggests using social media for connection rather than arguments or negative comparison. Try a set cutoff time in the evening and see how your mood changes.
Practice gratitude and kinder self-talk
The NIMH lists practicing gratitude and challenging unhelpful thoughts among its tips, and MedlinePlus recommends daily gratitude. Write down three specific things at the end of the day. When a harsh thought shows up, ask what you would say to a friend in the same spot.
Build a self-care plan you will keep
A plan works better than good intentions. Here is a simple way to build one.
- Pick from the five categories. NAMI groups self-care into basics, social support, fun and play, meaning and purpose, and absorbing activities such as art, music, puzzles or learning a skill. Choose one habit from two or three of them.
- Make each habit small and specific. “Walk 10 minutes after lunch” beats “exercise more.”
- Attach it to something you already do. Breathing exercises after brushing your teeth, a text to a friend on your commute.
- Track what helps. Mind suggests keeping a mood diary to spot triggers and the actions that help. Our guide to tracking your mental health shows one way.
- Tell people what support works for you. Mind also recommends noticing early warning signs and letting trusted people know how they can help.
- Review it monthly. Drop what you dislike and keep what works.
For more ideas, see our pieces on effective self-care strategies and developing healthy coping strategies.
Self-care for hard moments
Some days need a quick tool more than a routine. The Massachusetts government’s wellbeing guide suggests box breathing, journaling, mindfulness, a shower, comforting media, or texting someone for support during difficult moments.
For difficult feelings, the Mental Health Foundation recommends paying attention to them without judgment, naming them, and considering what may have triggered them. For ongoing stress, the NIH points to sleep, exercise, social support, setting priorities and self-compassion. For more stress-focused ideas, read our practical stress management tips for Bergen County adults.
Our perspective
Self-care is the foundation of good mental health, and we encourage every client to build it. We have also seen that it works best when it is personal. A routine borrowed from a list rarely lasts, while one shaped around your schedule, your family and your history does.
That is how we approach therapy too. Our small team of hand-selected clinicians builds individualized treatment plans, and we often help clients turn general advice like the tips above into habits that fit their lives. Therapy and self-care support each other: sessions give you tools and insight, and daily habits help you use them.
If you are working on self-care and want a partner in it, reaching out is a strong step, not a last resort.
Stephen
When to seek professional help
The NIMH advises seeking professional help for severe or distressing symptoms lasting 2 weeks or more. Examples include changes in sleep, appetite, concentration, mood, interest or functioning. For milder symptoms lasting less than two weeks, self-care steps may help. If they do not, or symptoms worsen, talk to a health care provider.
The NIH also says to talk with a mental health professional if you feel unable to cope or are using drugs or alcohol to cope. If you are having suicidal thoughts or urges to self-harm, get help right away. In the U.S., call or text 988, chat at 988lifeline.org, or call 911 in a life-threatening situation. If you are unsure what you are feeling, our guide to the signs of depression and when to seek help can help you sort it out.
Support from our Bergen County team
We offer in-person and online therapy for adults, couples, families, teens and children, including anxiety, depression, grief, stress and trauma care. If you would like help turning self-care into a plan that works, we can talk it through.
Book our free 15-minute consultation to meet us and ask questions. For session rates and insurance, see our rates and insurance page, or browse our individual counseling services.
FAQ
What are the most important self-care habits for mental health?
Sleep, movement, balanced meals and social connection come first. NAMI calls these the basics, together with fun, meaning and absorbing activities. Start with the one that feels easiest and add from there.
How long should I exercise for my mood?
The NIMH says 30 minutes of walking a day can boost mood and improve health. Shorter periods can add up, so three 10-minute walks are a fine start.
How much sleep do I need?
The NIH says adults need 7 or more hours a night. School-age children need 9 to 12 hours and teenagers 8 to 10.
Can self-care replace therapy?
Self-care is a strong support, but it does not replace professional care when symptoms are severe or last 2 weeks or more. The NIMH advises seeking help in that case. Many people use both: therapy for guidance, and daily habits to keep progress going.
What should I do if I have thoughts of suicide?
Get help immediately. In the U.S., call or text 988, chat at 988lifeline.org, or call 911 if life is in danger.
Sources
- Caring for Your Mental Health, NIMH
- My Mental Health: Do I Need Help?, NIMH
- Emotional Wellness Toolkit, NIH
- How to Improve Mental Health, MedlinePlus
- What is self-care?, NAMI
- Self-Care Practices, Cornell Mental Health
- Self-care for mental health problems, Mind
- Everyday ways to support your well-being, Mass.gov
- Our best mental health tips, Mental Health Foundation