Psychological self-care practices promote mental health and wellbeing. They include activities that stimulate the mind and support a healthy inner dialogue.
Learn how to create a self-care routine that’s right for you. Start by identifying current coping strategies and evaluating whether they are helpful or harmful. Then, replace unhealthy habits with healthier ones. If you ever find yourself needing professional support on this journey, consider reaching out to a psychologist in Sherwood Park, AB, who can provide expert guidance tailored to your individual needs.
1. Deep Breathing
Breathing exercises can be incredibly powerful tools for managing stress and reducing anxiety, particularly when practiced daily. They can be used in the moment or incorporated into specific stressful situations, but they’re most effective when treated as a regular practice.
By consciously slowing down and controlling breath, you can turn off your sympathetic nervous system, or fight-or-flight response, and activate your parasympathetic nervous system, or rest-and-digest response. Hawkes and Taylor describe this as a way to flip a switch in your brain, and it can have a profound impact on your overall health. For a simple and effective self-care technique, try slowing down your breathing with a deep inhale and a controlled exhale for about five cycles. Repeat as needed. It’s also helpful to incorporate mindfulness during your breathing practice. Being aware of your emotions without judging them can help you better manage stress.
2. Meditation
Meditation is an exercise in mindfulness that helps people focus their attention and awareness, reduce stress and negative emotions, and develop a positive inner self-talk. It can be done on your own or with a group of individuals in a supportive setting, such as a therapy group or meditation class.
Meditation has been shown to have physical health benefits, as well, such as reducing blood pressure and decreasing the build-up of inflammatory chemicals in the body. In addition, research suggests that meditative practices promote healthy aging by regulating telomeres at the chromosomal level.
3. Self-Care Journaling
Research suggests that journaling as a form of psychological self-care can be beneficial. It can help reduce rumination, the unhealthy practice of replaying painful experiences in your mind. By “dumping” negative emotional energy onto the pages of your journal, you can diffuse its intensity. Writing can also help you identify patterns. For example, if you write about a person, situation, or worry frequently, it may be a sign that this is a trigger that needs further exploration.
Keeping a mood tracker can also be helpful for many people. It can help you see that there are many ways to care for yourself, even if they seem small in the grand scheme of things. For example, you can make a habit of writing positive affirmations or link new behaviors to existing ones, such as drinking two more glasses of water a day or adding a journaling session before bedtime.
4. Self-Compassion
Research suggests that people who are compassionate to themselves are less likely to be depressed, anxious and stressed. They are also happier, more resilient and optimistic about their future.
Self-compassion involves three key components: Self-kindness, mindfulness and common humanity. Self-kindness involves being benevolent towards oneself, mindfulness is the nonjudgmental awareness of inner experiences and the common humanity component refers to the understanding that suffering and pain are part of the human experience.
Studies show that people who are self-compassionate report greater feelings of authenticity – the sense that they are living in accordance with their true personality and values. Self-compassion can help boost motivation and drive in the workplace by allowing you to stay grounded and resilient when challenges arise.
5. Yoga
Yoga is an ancient practice that has become more popular as a way to relax and feel calmer. It has many benefits, both physical and mental. It has been shown to improve sleep and reduce stress and anxiety. It also boosts the immune system and promotes healthy weight loss.
Research shows that regular yoga training decreases secretion of cortisol – the body’s primary stress response hormone. It also helps train the parasympathetic nervous system. Studies have also shown that incorporating yoga into treatment for PTSD can help reduce symptoms.
In addition, it has been found to improve interoceptive awareness, which is the ability to notice and respond to your internal signals. This is an essential part of psychological self-care to prevent burnout and maintain wellness. It can also be a great tool to supplement therapy for people with PTSD or depression.
6. Self-Reflection
Self-reflection is the ability to notice your own thoughts and feelings. It’s also known as introspection or mindful awareness.
Practicing self-reflection helps you explore your feelings, values, and beliefs. It can help you learn more about yourself and improve your decision-making skills. It can also help you become a more grounded and confident person.
For example, you can reflect on past experiences to learn more about what motivates you. This knowledge can prevent you from making the same mistakes in the future. It can also help you develop better communication skills and understand yourself and others. It can also increase your sense of accountability and responsibility, which may lead to improved work performance. It can also help you feel more connected to your core values and improve your emotional self-regulation. In addition, self-reflection can help you develop healthy relationships and build influence.
7. Self-Care Activities
Psychologists need to promote and practice healthy self-care in order to manage stressors. This can help prevent psychological distress and improve work performance.
Self-care activities can be short or long-term and may look different for everyone. For example, some people enjoy socializing with friends and family while others prefer to be alone. Self-care can also include hobbies, such as learning new skills, reading, or playing puzzles and brain games.
Self-care also includes recognizing one’s limits and setting boundaries. This can help individuals reduce feelings of burnout and resentment, while improving productivity and focus. If you are experiencing symptoms of depression, anxiety or other mental health concerns, seeking professional help is important. A therapist can help you understand what causes your symptoms and provide insight into effective coping strategies for your unique situation. To learn more about coping and self-care, listen to the Self-Care and Coping with Anxiety Podcast.
8. Art & Craft
Incorporating art and craft into your self-care routine can be a fun way to boost mental health. Whether it’s doodling in your journal or taking your phone out and snapping photos of your surroundings, these creative activities can help you clear your mind and let go of stress.
It can also help with cognitive functioning, visual perception and mental wellness. Some studies even show that engaging in arts-based activities can alleviate the symptoms of depression, anxiety and loneliness.
Identify what your values are in terms of tranquility, joy or connection and find the activities that speak to those values. Once you’ve done that, take the time to establish a ritual around these activities. This will help you make them a part of your daily life and give you something to look forward to each day.
9. Music
Music is an integral part of all cultures and can be used as a tool for psychological self-care. Music can stimulate the body’s natural feel-good chemicals, alleviate pain, help us express emotions, enhance memory, and promote mindfulness.
Music can also be used as a tool to connect with others, especially when overcoming mental health struggles. Many people find socialization and support by participating in community music activities such as choirs and music education programs.
However, not all music is therapeutic and can have negative associations if the wrong song is played at the wrong time. This is why it’s important to work with a board-certified music therapist to learn more about the power of music in treatment. A therapist can help you identify any musical triggers and develop strategies for managing them.
10. Reading
Reading is a powerful self-care activity that offers many mental health benefits. It can reduce stress, anxiety, and depression, help you sleep better, and improve your focus and memory. In addition, it can be a fun and creative way to escape from reality and learn new things.
Studies have shown that people who read regularly are more likely to enjoy life and have a higher self-esteem than those who don’t. Additionally, reading can stimulate your brain and ward off cognitive decline as you age.
Adding reading to your psychological self-care routine can be easy. Just find a cozy spot, grab your favorite book, and relax. And remember, reading doesn’t have to be a solitary activity; you can also join a book club or read with friends and family!