While you’re journaling, take note of of how speak to and about yourself. “The use of supportive and comforting self-talk is key for letting go of self-judgment, silencing your inner critic, cultivating self-compassion, and reducing anxiety,” says Bacow. In short, make sure that your journal (and your brain) is a safe space.
4. Prioritize Rest
Similarly to breathing, rest is integral to being a person. Getting enough sleep reduces risk of health conditions, disease, and disorders, allowing your body’s systems with time to repair and detox. A good night’s sleep improves mood and mental well-being (and function), too—a fact that most of us have learned the hard way. “Through ample rest, we replenish our vitality and enhance cognitive function, empowering us to navigate challenges with clarity and resilience,” says Yusim.
5. Do Something You Love
Self-care activities don’t have to be unfamiliar to be effective—often, simply making time for a hobby that lights you up is all that’s required for a mental health boost. “The activity itself does not matter, as long as you truly enjoy it,” says Bacow, who throws out gardening, puzzles, cooking, and knitting as examples. “The ideal activity is easy to do, brings you pleasure, does not take up too much time, and gets your mind off of your worries. It can be literally anything that is stress relieving.”
6. Delegate Tasks
“I often tell my clients that sometimes the best self-care does not involve adding something to your routine, but rather taking something off your plate,” says Bacow. “Ask yourself, what can you give away?” Bacow posits that learning to ask for help and delegate tasks are essential life skills—and this is the perfect time to hone them. “Ask a loved one, friend, or family member to do a chore for you, like pick something up for you from the grocery store, take care of your child or pet, or do a household task,” she suggests. “Often, not having to do something is priceless and truly the best way you can take care of yourself.”
7. Say Yes to a Spa Day
So indulgent! Who has the time? You do. Schedule an appointment with your go-to facialist or massage therapist (the active removal emotions and tension stored in your muscles is a physical activity, too), or just make space for a manicure or pedicure. If baby steps are required, apply a face mask and let it do its thing while you check your email.
8. Get Stretching
Exercise of any sort will boost serotonin, and stretching is the best way to unwind before, after, or in lieu of physical activity. Tension can be caused by emotional and mental stressors along with physical factors, so slow down and stretch it out, the better to enhance flexibility in all areas of your life.
9. Opt for Fresh Air
Hot girl walks are here to stay. “Walking has been linked to improving sleep and stimulating endorphins, the body’s natural mood-lifters,” says Mancao. That said, not all walks are created equal. “A walk in nature will feel better than a walk on a busy side street, so opt for the nature walks if possible.” If you make your home in the city, just head to a local park or community garden, as connecting with nature can help increase your sense of mindfulness, connection, peace, and purpose. Want company? Tune into a mental health podcast while you stroll.
10. Lean on Your Community—And Give to Others
Check in with your people near and far—for your benefit and theirs. “Being in community—having a support system—is helpful to feelings of belonging, fostering psychological safety and resilience,” says Mancao. And given the global nature of our modern world, your community is not limited to your loved ones or those within immediate proximity. Give back through volunteering, donating, or self-education, the better to ramp up empathy and connectedness.