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What Is Self-Care and Why Is It Important?

4 Ways to Practice Self-Care

What Is Self-Care?

• Building a Self-Care Plan

Self-care is the practice of taking care of physical, mental, emotional, and spiritual aspects of your life to promote health and wellness.

While many people may view self-care as a form of selfish indulgence, the act of caring for oneself is an important part of a person's overall well-being.

Many people do not fully understand what self-care means. Read on to find out more about what self-care is, examples of practicing self-care, and why it’s important for your mental and physical health.

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According to the World Health Organization (WHO), self-care is being able to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a healthcare provider.

The WHO also mentions that self-care is a broad term and many facets of a person’s life come into play, including:

• Hygiene (general and personal)
• Lifestyle factors such as exercise level and leisure activities
• Environmental factors such as a person’s living conditions or social habits
• Socioeconomic factors such as a person’s income level or cultural beliefs
• Self-medication and following treatment plans for current illnesses

The main goal of self-care is to prevent or control disease and preserve overall well-being through consistently taking care of various aspects of your health.

For a person to practice true self-care, they must use personal responsibility and self-reliance in a way that positively impacts their health in the current moment and the future.

Overindulgence in spending

Binge-eating your favorite but unhealthy foods

Participating in activities that provide instant gratification

Going on expensive and lavish vacations

Perfecting oneself by any means necessary

Numbing bad feelings using alcohol or illicit substances

Binge-watching television

Prioritizing one's physical and mental health

Adopting healthy lifestyle habits that can be maintained long-term

Eating a healthy diet

Finding exercise activities that you enjoy and participating in them regularly

Getting an adequate amount of good-quality sleep

Following treatment plans for existing conditions accordingly

Taking time out for yourself to participate in healthy activities you enjoy

What Types of Self-Care Are There?

Various forms of self-care involve different activities or actions. Each form is as important as the other and drives optimal health and well-being.

Physical Health

Taking care of your physical health is a form of self-care that helps improve quality of life and prevent or manage chronic conditions.

Physical self-care will be different for each person, but ways you can practice physical self-care include:

• Getting the proper amount of exercise
• Eating regular, well-balanced meals that are mostly whole foods and staying hydrated
• Engaging in relaxing activities that can help manage stress
• Getting enough sleep
• Getting regular medical and dental care

Mental Health

Mental self-care is designed to drive a healthy mind by practicing brain-stimulating activities and healthy mental behaviors. Mental self-care can help you manage stress, lower your risk of illness, and increase your energy.

While no two people are the same, these strategies can help you manage stress and stimulate your mind:

• Use relaxation programs or apps regularly to incorporate meditation, yoga, muscle relaxation, or breathing exercises. 
• Practice gratitude by reminding yourself daily of things you are grateful for. Write them down at night or replay them in your mind.
• Participate in creative activities you enjoy.
• Read a book or do a puzzle.
• Play games such as Scrabble, crossword puzzles, or other brain teasers.
• Try a new hobby.
• Engage in exercise.
• Take adult education classes.
• Seek help from a professional as needed.

Relationships

Having healthy relationships is a form of social self-care all its own. Research has shown that different forms of relationships, whether they be romantic, platonic, or familial, can all benefit overall health and well-being.

On the flip side, not having healthy relationships can be detrimental to health. When people lack platonic relationships, they are more likely to be subject to psychological distress and engage in unhealthy behaviors.  

Ways to foster relationships include:

• Regularly scheduling get-togethers (coffee, a walk, a meal, going to the movies, or just hanging out) with friends or family members
• Connecting with community or faith-based groups
• Volunteering for a local organization
• Joining a local group, such as a hiking club, knitting group, or other interest group

Not everyone has a spiritual or religious need. However, for some people nurturing their spirit allows them to connect on a deeper level with themselves and to think beyond themselves.

Spiritual self-care practices might include:

• Hiking or spending time in nature
• Listening to inspirational music
• Going to church or attending virtual spiritual activities or groups
• Talking with a spiritual advisor

Why Is Self-Care Important?

Practicing self-care regularly can bring about both short- and long-term benefits that lead to improved well-being and an improved health status.

In the short term, people who practice self-care can see positive changes such as:

• Reduced stress levels : Putting your health and needs first along with giving yourself a bit of rest can significantly reduce stress levels.
• Increasing self-worth : The more you take care of yourself, the better you will feel about who you are as a person. This is because more of your core needs will be met on a regular basis.
• Feelings of belonging : A short-term benefit of spending time with others will provide feelings of belonging and love, which is good for your overall mental health.

While the short-term benefits of self-care are good, the long-term benefits are what self-care is more focused on. Some long-term benefits include:

• Managing chronic conditions: By practicing physical and mental self-care strategies, conditions such as depression, diabetes, and heart disease can be more effectively managed.
• Disease prevention: Implementing self-care practices, such as regular exercise, healthy eating, and stress management techniques, reduces the risk of heart attack , stroke , and obesity in the future.
• Stress reduction: Stress affects all systems in the body. Chronic stress can lead to chronic health conditions. Practicing self-care that reduces chronic stress can help lower the risk of developing health conditions, such as heart disease, high blood pressure, gastrointestinal disorders, and more.
• Healthier relationships: When taking better care of our personal needs, we are better able to engage in healthy relationships partially due to increased self-esteem and self-worth.
• Improved job satisfaction: A study of nurses found those who implemented intentional self-care practices had significantly higher job satisfaction. The authors suggest implementing self-care practices could improve job satisfaction and teamwork while reducing burnout.
• Reduced burnout: Authors of a review of multiple studies concluded the solution for burnout is complex, but self-care strategies are one of several components that could be effective.
• Improved quality of life: When self-care practices help to better manage health conditions, reduce stress, or create a greater sense of belonging, overall well-being and quality of life improve.

How to Practice Self-Care

Building your perfect self-care plan will depend on your personal health and lifestyle. To create a plan to encourage better health and well-being:

• Determine your overall level of health: Once you know your starting point health-wise, you can begin adding or subtracting certain activities or stressors in your life to focus on improving your health.
• Identify your stressors: Make a list of things that cause you stress in all aspects of your life. The next step is to do your best to avoid certain stressors. If they are unavoidable, teach yourself coping techniques that can help lessen your stress reaction to certain situations.
• Identify your coping strategies: Everyone develops strategies to cope with health issues, stress, and other life problems. Make a list of your coping strategies and see which ones are healthy and which ones aren’t. The unhealthy ones that don't serve you well can be swapped out for healthier coping mechanisms.

After completing these three steps, you can begin to formulate a plan that you can commit to.

Self-Care Strategies for People With Chronic Disease

If you have a chronic disease, your self-care plan may look a little different than that of someone who does not. This is only because you will have to incorporate certain activities that will benefit you. For example, if you have diabetes , ensure that coping strategies and activities you utilize as self-care help you manage your condition while you follow your treatment plan.

Self-care is the practice of taking care of the physical, mental, emotional, and spiritual aspects of your life to promote health and wellness. It is a lifestyle that enables you to set aside time for your health to ensure your overall well-being now and for years to come.

If you do adopt the right techniques to care for yourself, you will be able to reap the benefits, such as better physical and mental health, the prevention or better management of disease, and better personal and workplace relationships.

World Health Organization. What do we mean by self-care?

National Institute of Mental Health. Caring for your mental health .

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David D, Dalton J, Magny-Normilus C, Brain MM, Linster T, Lee SJ. The Quality of Family Relationships, Diabetes Self-Care, and Health Outcomes in Older Adults. Diabetes Spectr. 2019 May;32(2):132-138. doi:10.2337/ds18-0039

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Riegel B, Moser DK, Buck HG, et al. American Heart Association Council on Cardiovascular and Stroke Nursing; Council on Peripheral Vascular Disease; and Council on Quality of Care and Outcomes Research. Self-Care for the Prevention and Management of Cardiovascular Disease and Stroke: A Scientific Statement for Healthcare Professionals From the American Heart Association. J Am Heart Assoc. 2017 Aug 31;6(9):e006997. doi:10.1161/JAHA.117.006997

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Monroe C, Loresto F, Horton-Deutsch S, et al. The value of intentional self-care practices: The effects of mindfulness on improving job satisfaction, teamwork, and workplace environments . Arch Psychiatr Nurs. 2021 Apr;35(2):189-194. doi: 10.1016/j.apnu.2020.10.003

Adnan NBB, Dafny HA, Baldwin C, Jakimowitz S, et al. What are the solutions for well-being and burn-out for healthcare professionals? An umbrella realist review of learnings of individual-focused interventions for critical care . BMJ Open. 2022 Sep 8;12(9):e060973. doi: 10.1136/bmjopen-2022-060973

California State University Department of Educational Psychology and Counseling. How to Create an Individualized Self-Care Plan.

By Angelica Bottaro Bottaro has a Bachelor of Science in Psychology and an Advanced Diploma in Journalism. She is based in Canada.

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5 Types of Self-Care for Every Area of Your Life

How are you caring for yourself today?

Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

Rachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change.

Physical Self-Care

Social self-care, mental self-care, spiritual self-care, emotional self-care, why is self-care important, develop your self-care plan.

• Next in How Stress Impacts Your Health Guide How to Become More Mindful in Your Everyday Life

All the stress-relief activities in the world won't help if we aren't taking care of ourselves. Self-care has been defined as "a multidimensional, multifaceted process of purposeful engagement in strategies that promote healthy functioning and enhance well-being." In simpler terms, self-care is all about caring for yourself—as the name suggests—to ensure your physical and emotional needs are met.

Self-care is important because it helps re-establish balance and avoid burnout. It is often the mechanism of recalibrating and getting in touch with our ability to play, have fun, relax, and connect.

Good self-care can take on many forms. It could be ensuring we get enough sleep every night or stepping outside for a few minutes for some fresh air. It can also mean taking the time to do what we enjoy.

Sometimes, you might need more self-care in one specific area to restore balance or find relief from a stressor in your life. To care for your health and well-being, it's important to find a balance that allows you to address each of these areas.

At a Glance

Self-care is a conscious act people take to promote their physical, mental, spiritual, and emotional health. It is vital for building resilience toward life's stressors that we can't eliminate. When you've taken steps to care for your mind and body, you'll be better equipped to live your best life.

Unfortunately, however, many of us view self-care as a luxury rather than a priority. Consequently, we're left feeling overwhelmed, tired, and ill-equipped to handle life's inevitable challenges. It's important to assess how you're caring for yourself in several different domains so you can ensure you're caring for your mind, body, and spirit.

NickyLloyd / Getty Images

We need to take care of our bodies if we want them to run efficiently. Remember that there's a strong connection between our body and our mind. When we care for our bodies, we'll think and feel better, too.

Physical self-care includes fueling your body, getting enough sleep, doing enough physical activity, and caring for your physical needs. Attending healthcare appointments, taking medication as prescribed, and managing your health are all part of good physical self-care.

"Exercise is a tangible instance where you can observe the payoff of your perseverance towards a goal," says clinical psychologist Sabrina Romanoff, PsyD. "You can push past the limitations of your mind and prove to yourself you may be stronger than you previously thought. This is one of the ways exercise helps with confidence and resilience."

When it comes to physical self-care, ask yourself the following questions to assess whether there might be some areas you need to improve:

• Are you getting adequate sleep?
• Is your diet fueling your body well?
• Are you taking charge of your health?
• Are you getting enough exercise? 

Socialization is key to self-care. But, often, it's hard to make time for friends, and it can be easy to neglect our relationships when life gets busy.

Close connections are important to your well-being. The best way to cultivate and maintain close relationships is to put time and energy into building our relationships with others.

There isn't a certain number of hours you should devote to your friends or work on your relationships. Everyone has slightly different social needs. The key is to figure out what your social needs are and to build enough time in your schedule to create an optimal social life.

To assess your social self-care, consider:

• Are you getting enough face-to-face time with your friends?
• What are you doing to nurture your relationships with friends and family?

The way we think and the things that we're filling our minds with greatly influence our psychological well-being.

Mental self-care includes doing things that keep your mind sharp, like puzzles or learning about a subject that fascinates you. You might find reading books or watching inspiring movies fuel your mind.

Mental self-care also involves doing things that help you stay mentally healthy. Practicing self-compassion and acceptance, for example, helps you maintain a healthier inner dialogue.

Here are a couple of questions to consider when you think about your mental self-care:

• Are you making enough time for activities that mentally stimulate you?
• Are you doing proactive things to help you stay mentally healthy?

Research shows that a lifestyle including religion or spirituality is generally a healthier lifestyle.

Nurturing your spirit, however, doesn't have to involve religion. It can involve anything that helps you develop a deeper sense of meaning, understanding, or connection with the universe.

Whether you enjoy meditation, attending a religious service, or praying, spiritual self-care is essential.

As you consider your spiritual life, ask yourself:

• What questions do you ask yourself about your life and experience?
• Are you engaging in spiritual practices that you find fulfilling?

It's important to have healthy coping skills to deal with uncomfortable emotions , like anger, anxiety, and sadness. Emotional self-care may include activities that help us acknowledge and express our feelings regularly and safely.

Whether you talk to a partner or close friend about how you feel, or you set aside time for leisure activities that help you process your emotions, it's important to incorporate emotional self-care into your life.

When assessing your emotional self-care strategies, consider these questions:

• Do you have healthy ways to process your emotions?
• Do you incorporate activities into your life that help you feel recharged?

Having an effective self-care routine has been shown to have a number of important health benefits. Some of these include:

• Reducing anxiety and depression
• Reducing stress and improving resilience
• Improving happiness
• Increasing energy
• Reducing burnout
• Stronger interpersonal relationships

According to the World Health Organization (WHO), self-care is important because it can help promote health, prevent disease, and help people better cope with illness.

Specific forms of self-care have also been linked to different health and wellness benefits, including a longer life. Exercise, finding a sense of purpose in life , and sleep have all been connected to an increased lifespan.

An effective self-care plan should be tailored to your life and your needs. It needs to be something created by you, for you. Customizing your own self-care plan can act as a preventative measure to make sure that you don't get overwhelmed, overstressed, and burned out.

Assess which areas of your life need some more attention and self-care. And reassess your life often. As your situation changes, your self-care needs are likely to shift too.

As you are building your self-care plan, the following steps can be helpful:

• Assess your needs : Make a list of the different parts of your life and major activities that you engage in each day. Work, school, relationships, and family are some you might list. 
• Consider your stressors : Think about the aspects of these areas that cause stress and consider some ways you might address that stress.
• Devise self-care strategies : Think about some activities that you can do that will help you feel better in each of these areas of your life. Spending time with friends or developing boundaries , for example, can be a way to build healthy social connections.
• Plan for challenges : When you discover that you're neglecting a certain aspect of your life, create a plan for change.
• Take small steps : You don't have to tackle everything all at once. Identify one small step you can take to begin caring for yourself better.
• Schedule time to focus on your needs : Even when you feel like you don't have time to squeeze in one more thing, make self-care a priority . When you're caring for all aspects of yourself, you'll find that you are able to operate more effectively and efficiently.

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Keep in Mind

The demands of your daily life can dictate what type of self-care you might need the most. A self-care plan for a busy college student who feels mentally stimulated all the time and has a bustling social life might need to emphasize physical self-care. A retired person, on the other hand, may need to incorporate more social self-care into their schedule to make sure that their social needs are being met.

Self-care isn't a one-size-fits-all strategy. Your self-care plan will need to be customized to your needs and what is currently going on in your life. You don't want to wait until you've reached your breaking point. The goal is to take steps each day to make sure that you are getting what you need to deal with the stress and challenges you face in your daily life.

If you or a loved one are struggling with a mental health condition, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database .

Mental Health in the Workplace Webinar

On May 19, 2022, Verywell Mind hosted a virtual Mental Health in the Workplace webinar, hosted by Amy Morin, LCSW. If you missed it, check out  this recap  to learn ways to foster supportive work environments and helpful strategies to improve your well-being on the job.

Dorociak KE, Rupert PA, Bryant FB, Zahniser E. Development of a self-care assessment for psychologists .  Journal of Counseling Psychology . 2017;64(3):325-334. doi:10.1037/cou0000206https://doi.org/10.1037/cou0000206

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Peres MFP, Kamei HH, Tobo PR, Lucchetti G. Mechanisms behind religiosity and spirituality's effect on mental health, quality of life and well-being .  J Relig Health . 2018;57(5):1842-1855. doi:10.1007/s10943-017-0400-6

Koenig HG. Religion, spirituality, and health: A review and update . Adv Mind Body Med . 2015;29(3):19-26.

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Pilkington K, Wieland LS. Self-care for anxiety and depression: a comparison of evidence from Cochrane reviews and practice to inform decision-making and priority-setting .  BMC Complement Med Ther . 2020;20(1):247. doi:10.1186/s12906-020-03038-8

Ayala EE, Winseman JS, Johnsen RD, Mason HRC. U.S. medical students who engage in self-care report less stress and higher quality of life .  BMC Med Educ . 2018;18(1):189. doi:10.1186/s12909-018-1296-x

Monroe C, Loresto F, Horton-Deutsch S, et al. The value of intentional self-care practices: The effects of mindfulness on improving job satisfaction, teamwork, and workplace environments .  Arch Psychiatr Nurs . 2021;35(2):189-194. doi:10.1016/j.apnu.2020.10.003

World Health Organization. What Do We Mean by Self-Care? . 

Saint-Maurice PF, Coughlan D, Kelly SP, et al. Association of leisure-time physical activity across the adult life course with all-cause and cause-specific mortality . JAMA Netw Open . 2019;2(3):e190355. doi:10.1001/jamanetworkopen.2019.0355

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By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

Self-Care: 12 Ways to Take Better Care of Yourself

Exhausted, uninspired, or unwell read these self-care tips to take care of you..

Posted December 28, 2018 | Reviewed by Lybi Ma

• Self-care, which includes nutrition, stress reduction, and exercise, helps keep a person happy, healthy, and resilient.
• Me-time is usually last on the agenda for most people, largely due to technology and job stress.
• Things like taking a trip or simply getting outside can contribute to lowering one's stress level and increasing life satisfaction.

It’s so important to make sure you take good care of your body, mind, and soul every day, not just when you get sick. Learning how to eat right, reduce stress, exercise regularly, and take a time-out when you need it are touchstones of self-care and can help you stay healthy, happy, and resilient .

Why Do We Often Fail at Self-Care?

Practicing self-care isn’t always easy. Most of us are crazy busy, have stressful jobs, or are too consumed with technology to make time for ourselves. Me-time is usually last on the agenda. Worse, we can sometimes feel guilty about taking the time required to take care of ourselves. So getting started with self-care can be challenging. In my new book, Outsmart Your Smartphone: Conscious Tech Habits for Finding Happiness, Balance, and Connection IRL , I teach folks how to find time and make space for self-care. But here are some additional tips that you won't find in the book to get you started with your self-care.

How Do You Engage in Self-Care?

Fortunately, there are many things you can do to engage in self-care. You can read about self-care strategies, join self-care programs, or work with a coach or therapist who can help support your progress . No matter what you choose, the goal is to figure out which self-care strategies work best for you, learn how to use these strategies, and implement them in your regular routine so you can boost your well-being not only today but forever.

Here are 12 ways to get started with your self-care.

1. Make sleep part of your self-care routine.

Sleep can have a huge effect on how you feel both emotionally and physically. Not getting enough can even cause major health issues. But stress and other distractions can wreak havoc on our sleep.

What do you do to make sleep part of a self-care routine ? Start by thinking about your nightly routine. Are you eating or drinking immediately before bed? If so, it's especially important to stay away from caffeine and sugar, which tend to keep you awake.

Reducing stress is also key. If you have work-related stress , think about the best ways to calm yourself after a hard day or relax more while on the job. You might talk to your employer about lessening your workload or settle a disagreement with a coworker.

Next, make sure your bedroom is the best possible place for you to get good REM sleep. It should be free of distractions (such as a television, laptop, cellphone, etc.). And make sure you have room-darkening curtains to keep the sun from waking you up too early in the mornings.

2. Take care of yourself by taking care of your gut.

Your gut health can have a significant impact on your health, well-being, and feelings of vitality. The types of foods you eat crucially impact the bacteria that live in your stomach, resulting in a cascade of either positive or negative outcomes. Healing the gut can lead to an unhappy person, and vice-versa.

3. Exercise daily as part of your self-care routine.

We all know exercise is good for us, but do we really know how good it is? Daily exercise can help you both physically and mentally, boosting your mood and reducing stress and anxiety , not to mention helping you shed extra weight.

Of course, it might be hard to go to the gym every day, so try to incorporate other exercises, such as walking, tennis, or yoga, which may be able to fit into your schedule more easily. The most important thing is to create a routine that works for you.

4. Eat right for self-care.

The food we eat has the potential to either keep us healthy or contribute to weight gain or diseases such as diabetes, but it can also keep our minds working and alert. Eating the right foods can help prevent short-term memory loss and inflammation, both of which can have long-term effects on the brain and, in turn, the rest of the body. Some of the most amazing self-care foods include fatty fish, blueberries, nuts, green leafy veggies, and brassicas, like broccoli.

5. Say no to others, and say yes to your self-care.

Learning to say no is really hard; many of us feel obligated to say yes when someone asks for our time or energy. However, if you’re already stressed or overworked, saying yes to loved ones or coworkers can lead to burnout, anxiety, and irritability. It may take a little practice, but once you learn how to politely say no, you'll start to feel more self-confident, and you'll have more time for your self-care.

6. Take a self-care trip.

Taking a self-care trip can make a huge difference in your life. Even if you’re not feeling particularly stressed, getting away for a weekend every now and then can help you disconnect, relax, and be rejuvenated. These self-care trips don’t have to be costly; simply drive to the next town over and see the sights, or go camping nearby. The goal is to veer away from your normal schedule and take the time to do something just for yourself.

7. Take a self-care break by getting outside.

Spending time outside can help you reduce stress, lower your blood pressure, and live in the moment. Studies have even shown that getting outside can help reduce fatigue, making it a great way to overcome symptoms of depression or burnout. Getting outside can also help you sleep better at night, especially if you do some physical activity, like gardening, hiking, or walking while you are outside.

8. Let a pet help you with your self-care.

Pets can bring a boost to our lives. From giving unconditional love to providing companionship, pets can be hugely beneficial for our self-care. Dogs especially can help reduce stress and feelings of anxiety and can even lower blood pressure. In fact, many people who suffer from disorders like PTSD have benefited from working daily with animals, which is why service dogs have become so helpful for these individuals.

9. Take care of yourself by getting organized.

Getting organized is often the first step to becoming a healthier you because it allows you to figure out exactly what you need to do to take better care of yourself. A small change, like keeping a planner or a calendar on the fridge, can help you write down all your responsibilities and appointments, while at the same time keeping your life a bit more organized. You can also create an area to keep keys, purses, backpacks, briefcases, and coats, and make sure they’re ready to go for the next day.

10. Cook at home to care for yourself.

Many people don’t take the time to make themselves meals, preferring instead to stop for fast food or popping a pre-made meal in the microwave. But these "fast" meals aren’t usually sufficient when it comes to feeding your body the right kinds of calories and nutrients. Even if it’s only once a week, consider making a healthy meal for yourself or your whole family. You could even look into a meal delivery service or meal kit that can help you get started.

11. Read a book on self-care for self-care.

In today’s fast-paced world, we tend to turn to our phones for entertainment or comfort, scrolling through news feeds that can contribute to our stress and worries rather than helping it. Instead, consider bringing a self-help book with you when you leave the house. Even better, bring books on self-care so that you can learn more about how to take care of yourself while you are taking care of yourself. You might be amazed at the difference it can make when you slow down instead of always looking at your phone. Not only can it help improve your mood, but it can also help you to stay more present and mindful .

12. Schedule your self-care time, and guard that time with everything you have.

It can be hard for us all to find extra time. But it’s extremely important to plan regular self-care time. Moments alone can help you to ponder the best ways to move forward in your life and keep you grounded. And moments with friends can help you feel more connected and relaxed.

Whether you decide you want to go for a long walk, take a hot bath, or enjoy a good movie with friends, taking self-care time is imperative. Look for small ways you can incorporate it into everyday life; for example, you might wake up 15 minutes earlier to sit with a cup of tea and practice deep breathing before the chaos of the day begins, or you might take a walk around the block on your lunch break. The more you can work self-care time into your schedule, the better you’ll be able to grow, enjoy your life, and thrive.

This post was co-written by self-care advocate Brad Krause .

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How to Take Care of Yourself: The Importance of Self Care

Start Taking Care Of Yourself

Self care is an important part of staying physically and mentally healthy. For many people learning to take care of yourself is a process that can be challenging. Often when people are growing up they are taught to put the needs of their work, their families, and other people ahead of their own needs.

But it’s okay to focus on yourself. In fact, it’s the only way that you’re going to have the energy and strength to look after other people. Bettering yourself through self care will make you healthier and happier.

What Is Self Care?

Self care at the simplest level is making sure that you are doing the things that you need to do in order to stay healthy physically and mentally. Caring for yourself is an active choice that you need to make everyday that prioritizes your own health and happiness.

That sounds simple, but most people struggle to incorporate self care into their daily routines because they think it seems selfish. Self care isn’t selfish, but it can feel that way when you’re used to putting everyone else first. When you first start taking care of yourself some of your friends and family members might resent that you no longer put them first. That’s ok. Keep practicing self care.

Physical Self Care

Physical self care is something that a lot of people struggle with because there never seems to be enough time or energy to do the things that you know you should do like exercise daily or eat healthy. It’s common for people to have the best intentions to get up early and workout or make a healthy dinner but then to sleep in and hit the drive thru for dinner because they are overwhelmed, stressed out, and exhausted from their day filled with handling problems and catering to everyone else.

There are a lot of significant health benefits that come from making physical self care a priority. Regular exercise will help you keep your muscles strong. It also helps reduce stress. It can help with weight management. And according to medical studies taking the time for regular exercise can have any or all of these effects on your physical health:

• Better sleep
• Lower risk of heart attack
• Lower stress levels
• Stronger bones
• Better cardiovascular health
• Lower cholesterol
• Reduce risk of some kinds of cancer
• Lower risk of diabetes and insulin resistance
• Better circulation
• Better mood

When you see all the benefits that you can get from just 30 minutes of regular exercise each day it makes it a little easier to prioritize regular exercise.

Mental Self Care

Mental self care means giving yourself a break from the worries and stresses that you have to deal with all day long so that you can relax, clear your mind, and focus. Taking regular mental health breaks for self care can help you manage the symptoms of conditions like depression and anxiety and for some people can get rid of those symptoms entirely. Meditation, journaling, making art, and pursuing hobbies are all things that you can do to practice mental self care.

Making time For Self Care

The number one reason that people neglect self care is that they say they don’t have the time. But how many hours have you spent on social media today? How many minutes have you spent mindlessly scrolling through the news? There is enough time in the day to make time for self care if you are aware of your time and choose how you spend it. You have to make an active choice to make self care a priority instead of other things like spending time on social media.

Most smartphones these days have an app that will track how long you spend on social media each day. Check the app every day for a week. You may be shocked to see how many hours each day you waste mindlessly on social media. Swap 30 minutes of exercise and 30 minutes of art for just one hour spend on social media and you’ll be shocked at how much that will change your physical and mental health.

Self Care Ideas

Self care tips are usually not that easy to apply to real life. It’s all well and good for celebrities or gurus to talk about meditating for hours when they don’t have a job, kids, and other obligations. Here are some easy to follow self care ideas that anyone can do to start a regular self care routine no matter how busy they are:

• Set your alarm for 30 minutes earlier than usual. When you get up reach for a notebook and pen instead of your cell phone and write three pages. Just write whatever comes into your mind. This will help you get rid of worries and stress and focus on the day ahead.
• Make breakfast the night before. If your mornings are very hectic start preparing a healthy breakfast the night before so that you can still eat a healthy meal in the morning. You can put prepared oats and fruit in a paper cup and put it in the fridge so you can grab it on the way out. Or mix up a smoothie quickly in the morning. But make time for a healthy breakfast.
• Spend one evening each week on a hobby. You can join a class or just spend an hour in the tub reading a book. Whatever kind of hobby appeals to you is fine. But spend at least one hour once a week doing something just for the fun of it.

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25 Ways You Can Practice Self-Care Every Single Day

No, you don’t have to Instagram your bubble bath.

Instagram might have you thinking that the only way to practice self-care is to take a photo-shoot worthy bath (and post a picture of it, obvi).

But uh, that's definitely not the case (though if you love a good bubble bath, do you). In terms of self-care, you've got to do one thing first: Nix the idea that there's a perfect or correct way to do it.

1. Drink some water first thing in the a.m.

“Drink a glass of water as soon as you wake up,” says Vandana R. Sheth , R.D.N., a certified diabetes educator and spokesperson for the Academy of Nutrition and Dietetics. “We often wake up after a night’s sleep slightly dehydrated," which often means starting your day off feeling crappy.

2. Write down five things every day that didn't totally suck.

“No matter how bad your day sucks, we all have something to be grateful for—a home, a car, vision, two legs, etc.,” says Nancy B. Irwin , Psy.D. Focusing on what you're grateful for can help put things into perspective—and not put so much emphasis on the stressors you might also be dealing with.

3. Make a menu for the week.

Eating healthy, fresh foods sounds easy enough until, well, life happens. Peter LePort , M.D., medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center, says this is where scheduling solid meals comes into play. “By pre-planning your meals you can often eliminate the impulse, ‘pressed for time’ purchases,” he says (think: candy bars at the register).

4. Try that new yoga class.

Bert Mandelbaum , M.D., a sports medicine specialist and orthopedic surgeon, says a little bit of adaptability goes a long way, especially when it comes to fitness. Burnout and injury happen, and a willingness to change up your workouts makes it feel less stifling—and maybe even more exciting.

5. Take a new route to work.

It turns out that, like the rest of your body, your brain is subject to the “use it or lose it” theory, says Vernon Williams , M.D., founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Kerlan-Jobe Institute. Take care of your brain by challenging it—and, no, you don't need a fancy app. Williams suggests learning a foreign language or trying a new sport, or simply taking a different route to work in the morning.

6. Have a mini dance party.

“Our lives are so busy and scheduled these days that it’s important to remember to have some fun and connect with our loved ones,” says Erica M. Wollerman, Psy.D., psychologist and founder of Thrive Therapy Studio . Make plans with friends, indulge in your favorite television show, or blast some music and dance out your day in the middle of your living room.

7. Take five minutes to decompress every day.

“It’s important to take time to breathe,” says Alexandra Elle , author of Growing in Gratitude . “People believe self-care has to be expensive and lavish, but it doesn’t," she says, adding that it can look as simple as putting your phone (or any other device) away for five minutes to just sit with your own thoughts.

8. Move for at least 30 minutes a day.

Should you do a full, high-intensity workout each and every day? Probably not, but getting in at least 30 minutes of some kind of aerobic exercise—whether it's a solid gym session or a lunchtime stroll—is just as good for your mental health as it is your physical, says Sheth. Even better: You don't have to do it all at once—take three 10-minute strolls if you can't do a full half hour.

9. Get some sleep already.

It seems simple enough and, yet, 40 percent of Americans get less than seven hours of sleep a night, according to a 2013 Gallup poll . (Healthy adults should average seven to nine hours of shut-eye per night.) “During sleep, your brain rids itself of toxins, consolidates memory, and builds neural highways,” Williams says. Which, yes, means you can snooze your way through self-care.

10. Practice kegel exercises.

In case you haven’t heard, toning and strengthening exercises for your pelvic-floor are crucial to overall health down there, including better orgasms . “ The best part of kegel exercises? No one will ever know you’re doing them,” says S. Adam Ramin, M.D., a urologist and medical director of Urology Cancer Specialists .

Not sure how to do it ? Think about what it feels like when you stop your pee mid-stream (though, tbh, you should never do that). That squeeze happens in your pelvic floor muscles—once you find them, hold that squeeze for three to 10 seconds. You can do 10 reps of that, working your way up to three sets a day. Self-care that also improves your sex life? Yes, please.

11. Start your day with something pleasant.

So yeah, that doesn't mean snoozing five times then racing out the door. "It can be very grounding to have enjoyable rituals built into your day,” Wollerman says. “Perhaps you start your day with a cup of tea or coffee or some gentle stretching.”

12. Get your om on.

Meditation can help reduce blood pressure, as well as symptoms of irritable bowel syndrome (IBS), anxiety, and depression, according to the National Center for Complementary and Integrative Health—which makes it a skill worth learning.

Don't know where to start? Remember meditation doesn't have to be a huge time investment (and you also don't have to totally clear your mind)—here are a few quick tips on how to start meditating now .

13. Confront your negativity—on paper.

“Write down the lies—the negative self-talk, self-doubt—and then combat that with what you know to be true, what you're capable of,” Elle says. “Putting that on paper helps to acknowledge the negative, while not letting it overtake the positives in your life.”

14. Get a tomato plant.

Even if you think you don’t have the space for a full garden (or simply lack a green thumb), choose one item that you consume regularly, and research how to grow it in space you have available, LePort says. “Can it grow in a pot? Indoors?” he asks. “By taking a trip to a local nursery, someone can help you figure out a way to make it grow.” Bonus? Nurturing plants has major therapeutic benefits, he adds.

15. Stop to smell the coffee—literally.

Try to find a few moments a day where you simply sit or stand and just connect with your senses in the present moment,” Wollerman says. “Really pay attention to what you hear, feel, see, etc. This is a quick way to bring a little mindfulness into your day.”

Need an example? Take a sniff of that coffee you're brewing—but don't just smell it; think about exactly how it smells: a little sweet, a little bitter, totally comforting.

16. Volunteer just one hour a month.

You know, or more. Giving back is good for the soul, plus it boosts community morale, Irwin says. “If everyone volunteered just one hour a month, imagine the difference it could make in the world!” she says. Whether you give back with a donation or volunteer your time and talents, it'll feel like you're making a difference.

17. Go purse shopping.

Twist your arm, right? But, seriously, your ultra-cute bag might be wreaking havoc on your neck and back, says Neel Anand , M.D., a professor of orthopedic surgery and director of spine trauma at Cedars-Sinai Spine Center in Los Angeles, California. Opt for a smaller handbag or lighten the load in the one you have, making room for only the essentials.

18. Have a family dinner.

“Having a set meal time where you either sit with your family, significant other, or just alone to eat and enjoy your meal can be a really nice way to connect with your loved ones or yourself,” Wollerman says.

19. Sit up straight.

Mom was right: Posture is crucial to overall body care. “If you’re like most people, it becomes second nature to walk around with bad posture or sit hunched over at a desk, and some people don’t even realize they are doing it,” Anand says.

Instead, try sitting up straight in your chair, placing your hands on your thighs and squeezing your shoulder blades together, holding for five seconds. Anand recommends repeating this exercised three or four times throughout the day for improved posture.

20. Don't eat the kale if you don't like it.

Yes, kale salads on Instagram are the epitome of "wellness"—but if you prefer romaine (or uh, plate of sweet potato fries), that's okay too. It’s important to acknowledge that everyone is different in order to find the health sweet spot that works for you.

The same goes for exercise (if you hate running, don't feel obliged to sign up for a half-marathon). “Work with your physician, or registered dietitian or trainer to respect your own body's specific needs,” says Wollerman. Overall, don't compare your body to others' and don't expect their health practices will also work for you.

21. Detox from technology and work.

“Since we often have our work lives following us everywhere through our phones these days, having strong boundaries around work emails, texts, and calls, or even just Facebook if that is very distracting for you, can really help create more downtime,” Wollerman says.

Still, it's easier said than done to just limit your screen time—luckily, your phone might actually be able to help you out (some let you set a daily limit). If that's not an option, set a specific time before bed and unwind with a book instead of scrolling through Instagram.

22. Plan a workout date with a friend.

LePort says it’s important to keep friends in your corner who support your overall health and life goals. “You can set yourself up for health success by sticking with the friends who will be there for you and support you rather than those who drag you down and guilt-trip you into old, unhealthy habits,” LePort says.

That doesn’t mean you have to drop your (somewhat toxic) BFF. Instead, ask her if she wants to join you for a jog the next time you plan to lace up.

23. Enjoy breakfast.

Sure, sometimes you have to eat on the run. But as often as possible, Sheth says you should sit down to eat, aiming to consume something with protein and carbs to help keep you fueled throughout the day (think: a piece of toast with bananas and peanut butter). Sheth says you should also enjoy regular meals and snacks throughout the day to avoid feeling hangry.

24. Do some planks.

Even if you don’t have time to squeeze in a full workout, Anand says planking can help strengthen your core and eliminate lower back pain. “Most everyone living with chronic back pain can benefit from strengthening their core muscles and introducing only a few exercises a day can help to improve the pain.”

25. Say no to those dinner plans.

Listen up, overachievers: “Our expectations of ourselves in different situations are unrealistic so you most likely are not able to do all the things you might think you need to do—that’s okay,” Wollerman says. “You are more important than your to-do list, so prioritize your well-being above some of the little extra tasks you might think you need to do.”

Caroline Shannon-Karasik  is a writer and mental health advocate based in Pittsburgh, PA. In addition to Women's Health, her work has appeared in several print and online publications, including The Cut, Tonic, Narratively, Good Housekeeping, Redbook, and DAME. She is currently writing a collection of essays. 

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Home — Essay Samples — Life — Being Yourself — The Importance of Self-love

The Importance of Self-love

• Categories: Being Yourself Believe in Myself Finding Yourself

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Words: 555 |

Updated: 11 December, 2023

Words: 555 | Page: 1 | 3 min read

Works Cited

• Baumeister, R. F., & Campbell, J. D. (1999). The Psychology of Self-Esteem: A Revolutionary Approach to Self-Understanding that Launched a New Era in Modern Psychology. Jossey-Bass.
• Branden, N. (1994). The Six Pillars of Self-Esteem: The Definitive Work on Self-Esteem by the Leading Pioneer in the Field. Bantam Books.
• Chaudhary, H., & Kaur, P. (2015). Role of self-esteem in building healthy relationship among adolescents. Indian Journal of Positive Psychology, 6(2), 216-219.
• Crocker, J., & Park, L. E. (2004). The costly pursuit of self-esteem. Psychological Bulletin, 130(3), 392-414.
• Harter, S. (1999). The Construction of the Self: A Developmental Perspective. Guilford Press.
• Heatherton, T. F., & Polivy, J. (1991). Development and validation of a scale for measuring state self-esteem. Journal of Personality and Social Psychology, 60(6), 895-910.
• McKay, M., Fanning, P., & Davis, M. (2007). Self-Esteem: A Proven Program of Cognitive Techniques for Assessing, Improving, and Maintaining Your Self-Esteem. New Harbinger Publications.
• Rosenberg, M. (1965). Society and the Adolescent Self-Image. Princeton University Press.
• Ruffin, J. (2016). Love Yourself Like Your Life Depends On It. CreateSpace Independent Publishing Platform.
• Sowislo, J. F., & Orth, U. (2013). Does low self-esteem predict depression and anxiety? A meta-analysis of longitudinal studies. Psychological Bulletin, 139(1), 213-240.

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Importance of Self-Care: Healthy Eating Essay

Self-care is an essential aspect of both personal and career goals. To support self-care, I intend to start eating healthy. This will ensure that I am physically fit to undertake my work tasks. I have also been doing light physical exercises as part of my self-care routine. It is important to note that being time conscious has also contributed to my overall wellbeing. Time management ensures that everything is done perfectly without rush and lowers the chances of being stressed.

Relaxation and stress reduction activities also contribute to my wellbeing. The mentioned activities will be useful when working in the field as well. Overall, being healthy ensures that the body builds resilience. Due to the nature of animals, especially wounded ones, it is important that I be resilient. There are cases of animals that reacted aggressively due to treatment or interaction with a vet. Body strength and muscle resilience can help lower the chances of getting hurt while in the field.

Burnout and compassion fatigue are interrelated. Working as a veterinary technician exposes one to different work stressors. Low income is one significant aspect that would contribute to my burnout. A poor working environment will also largely contribute to my fatigue. It is important to note that any type of stress that can be avoided contributes to overall fatigue at the workplace. In turn, productivity levels might be negatively affected. Interaction with abused, tortured, and even terminally ill pets will have a significant impact on my compassion fatigue. There are owners who mistreat their pets, and this can be very emotional for me. I used to lash out at clients due to negligence, but now I can manage my emotions.

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IvyPanda. (2021, June 11). Importance of Self-Care: Healthy Eating. https://ivypanda.com/essays/importance-of-self-care-healthy-eating/

"Importance of Self-Care: Healthy Eating." IvyPanda , 11 June 2021, ivypanda.com/essays/importance-of-self-care-healthy-eating/.

IvyPanda . (2021) 'Importance of Self-Care: Healthy Eating'. 11 June.

IvyPanda . 2021. "Importance of Self-Care: Healthy Eating." June 11, 2021. https://ivypanda.com/essays/importance-of-self-care-healthy-eating/.

1. IvyPanda . "Importance of Self-Care: Healthy Eating." June 11, 2021. https://ivypanda.com/essays/importance-of-self-care-healthy-eating/.

Bibliography

IvyPanda . "Importance of Self-Care: Healthy Eating." June 11, 2021. https://ivypanda.com/essays/importance-of-self-care-healthy-eating/.

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