Start with the small, steady things
NIMH describes self-care as taking the time to do things that help you live well. It can help with stress and energy, and it can support treatment and recovery for someone living with a mental illness. What works is personal, so finding your own mix may take some trial and error.
The basics are a good place to begin. NIMH notes that regular physical activity can help your mood, and that shorter stretches of movement still add up. Regular meals, enough water and a consistent sleep schedule matter too, and so does noticing how caffeine and alcohol affect how you feel. Less screen time before bed can make it easier to fall asleep.
Make room for rest and connection
Set aside time for things you enjoy and for relaxation, whether that is music, reading, time outdoors or a calming exercise. Decide what needs doing now and what can wait, and it is fine to say no to something new when your plate is full.
NIMH also suggests noticing unhelpful thoughts and questioning them, taking a moment to remember what you are grateful for, and staying in touch with people who can offer support. None of this has to be done all at once.
- MovementShort stretches add up
- Meals and waterRegular and steady
- SleepA consistent schedule
- Time you enjoyMusic, reading, outdoors
- PrioritiesNow, later, or no
- ConnectionPeople who support you
Know when to reach out
Self-care has limits. NIMH advises seeking professional help if severe or distressing symptoms last two weeks or more: trouble sleeping, changes in appetite, difficulty getting out of bed because of your mood, trouble concentrating, losing interest in things you usually enjoy, being unable to manage usual tasks, or feeling irritable or restless. A primary care professional can talk through next steps and referrals. Psychotherapy, sometimes called talk therapy, is one kind of help a qualified professional may offer.
This guide is education, not mental health care provided by Grace Health. In an immediate or life-threatening emergency, call 911. In the United States, call or text 988 for suicidal or emotional crisis support.
Where this information came from
Sources
These independent sources informed this guide. Links open the source website in this tab. Grace Health source checks are separate from article and clinical review.
National Institute of Mental Health (NIMH)
Caring for Your Mental Health — external sourceNational Institute of Mental Health (NIMH)
Psychotherapies — external source