Self Care Ideas That May Support Your Mental Health

If you’re here searching for self-care ideas, you might be feeling overwhelmed, exhausted, or like you’ve lost touch with what helps you feel better. That’s completely understandable, valid and more common than you think. When we’re struggling, even the idea of “taking care of ourselves” can feel like another impossible task on an endless to-do list.

This guide explores approaches that may complement your mental health care, while recognizing that self-care isn’t one-size-fits-all and should never replace professional treatment. We’ll discuss evidence-based activities that some people find helpful, always keeping in mind your individual needs, practical limitations, and current mental health status.

This information is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider relative to any clinical concerns you may be facing.

When Self-Care Feels Impossible: You’re Not Alone

Before exploring specific approaches, it’s crucial to acknowledge something important: if self-care feels overwhelming or impossible right now, that’s a normal response to mental health struggles, not a personal failing. Many people with depression, anxiety, or other mental health conditions find that the very symptoms they’re experiencing make self-care activities feel insurmountable.

When you’re struggling with severe mental health symptoms, your first and most important step should be consulting with a healthcare provider. Self-care activities work best as a complement or adjunct  to professional treatment, not as a replacement for it. However, they can be foundational for regulating and supporting ourselves, body and mind.

Understanding Why Self-Care Can Feel Difficult

Some evidence suggests that when we’re experiencing mental health challenges, the brain skills needed for planning and executing self-care can be significantly affected [1]. This isn’t your fault or a sign of weakness but rather a documented aspect of how mental health conditions can impact daily functioning.

If basic self-care activities like showering, eating regularly, or sleeping feel difficult or impossible, this may indicate you need professional support rather than just more self-care strategies. Addressing self-care as one step at a time of taking care of ourselves may be less overwhelming and more manageable.

Self-Care and Mental Health Conditions: What the Research Shows

Different mental health conditions can affect your ability to engage in and benefit from self-care activities. While individual responses vary significantly, some patterns have been observed in research:

Condition	What Some People Find Helpful	What May Feel Difficult	Important Individual Factors
Depression	Gentle movement, social connection, routine building	High-energy activities, complex decisions	Energy levels vary greatly; professional assessment crucial
Anxiety	Breathing exercises, grounding activities, predictable routines	Overstimulating environments, new situations	Anxiety triggers vary widely by individual
ADHD	Movement-based activities, variety, shorter sessions	Rigid schedules, lengthy meditation	Stimulation needs differ significantly
Trauma/PTSD	Tailored Body-based practices (yoga, deep breathing), creative expression (art, music) safety-focused	Activities that feel vulnerable, body awareness	Trauma history strongly affects what feels safe

These patterns reflect general observations from clinical practice and research. Individual responses vary significantly, and personal factors strongly influence which approaches may be helpful. Consult with your healthcare provider about your specific situation.

Important Note: Self-care effectiveness varies significantly based on numerous factors including your current mental health symptoms, severity level, trauma history, cultural background, available resources, and neurological differences. Research in this area often involves healthy populations or healthcare workers, and findings may not apply directly to individuals with clinical mental health conditions [2].

Evidence-Based Physical Activities

Exercise and Movement

Physical activity has the strongest research evidence among self-care approaches for supporting mental health. Multiple systematic reviews suggest that regular physical activity may help improve mood and reduce symptoms of depression and anxiety in some populations [3]. Regular exercise has been shown to improve the functioning of the hypothalamus-pituitary adrenal (HPA) axis, which has been suggested to have a connection with some mental health conditions [4]. Exercise and yoga can have modulating effects on the body and mind– and have been also shown to support sleep– all aspects important for well-being and mental health [4].

Important considerations:

• If you have a history of eating disorders, exercise addiction, or body image concerns, discuss any physical activity plans with your healthcare provider first
• For individuals with severe depression, starting with very small movements may be more realistic than formal exercise routines
• Energy levels and motivation for physical activity often fluctuate with mental health symptoms, listen and attune to your body and honor what it may need. While this may take some time, regularly checking in and trusting your body and the cues it provides is valuable. For instance, if your energy levels are low— maybe engage in some yoga or light stretching– or a nature walk. If you feel like you need to release some energy or built up stress– perhaps engage in some cardio or weight resistance (approved by your physician) or something that meets you at that level.

Basic Physical Care (Nutrition, Sleep & Nature)

Maintaining basic physical care can become challenging during mental health difficulties, however is a foundational and regulatory aspect for supporting well being. Fresh air, balanced meals with nutrient density, and even morning sunshine can be beneficial for mental and physical health. Maintaining a consistent sleep schedule is also imperative for regulatory processes of the body and mind. Adequate hygiene is additionally important for health and well—being. Taking care of ourselves one step at a time is valuable for all aspects of our health.

In fact, a growing body of research demonstrates the role sufficient nutrition has in supporting mental health. For instance, omega-3 fatty acids have been shown to have a role in reducing inflammation— which has been demonstrated to be involved in mental health conditions. Proteins and carbs– are also essential to provide energy to our cells and support neurotransmitter production. Fruits and vegetables are important for providing vitamins and minerals also necessary for the body and brain to function at its best [5].

Further underscoring these seemingly basic connections— is the role morning sun and consistent sleep patterns have on our circadian rhythm– and mental health. In fact, research has demonstrated these connections [6]. Sleep is also significant for mental health as supported by a growing body of research. Not only do sleep and circadian rhythm regulate nearly all of the body’s processes, they also help to detox and restore the brain (glymphatic system) [7]. Impairments of the glymphatic system have also been connected to mental health [7].

Additionally, research also indicates that engaging in nature– like taking a mindful walk in the forest— can help to reduce a number of biomarkers associated with mental health— like cortisol and inflammation, while boosting immune function [8]. Forest bathing can further support regulation of the autonomic nervous system– which is also suggested to have a connection with mental health [8].

Emotional and Mental Wellness Approaches

Mindfulness Based Stress Reduction (MBSR)

Some research suggests that mindfulness practices may provide benefits for certain individuals with anxiety and depression, as well as support with stress [9]. Mindfulness encourages us to be present in the moment—without judgment and have self-compassion for ourselves.

What some people report finding helpful:

• Brief breathing exercises during moments of acute stress
• Grounding techniques that focus on immediate sensory experience—such as immersing one’s self in nature
• Short periods of mindfulness meditation practice– perhaps deep breathing or a body scan
• MBSR can support stress reduction, emotional regulation, greater emotional awareness and  mind-body attunement.

Social Connection

Human connection is fundamental to mental health, though social anxiety and depression can make this particularly challenging. Research suggests that supportive connections can be a protective factor for mental health [10].

Approaches that may help:

• Starting with very brief social contacts (texts or short calls) rather than lengthy interactions
• Connecting with pets or animals if human interaction feels too difficult
• Online communities or support groups, which may feel less overwhelming than in-person contact

Realistic expectations:

• Social withdrawal is a common symptom of depression and anxiety, not a choice
• Pushing yourself into social situations that feel overwhelming may increase rather than decrease distress
• Professional support groups facilitated by mental health providers offer more structure and safety than informal social activities

Creative and Meaning-Making Activities

Some individuals find that creative expression or activities that provide a sense of purpose may support their mental health, though scientific evidence is limited and individual responses vary greatly [11].

Activities some people explore:

• Journaling or expressive writing (though this may be triggering for some individuals with trauma)
• Simple creative projects like coloring, music, or crafts
• Volunteering or helping others in small ways (when energy permits)

When Self-Care Isn’t Enough: Recognizing the Need for Professional Help

Self-care has significant limitations and should never delay or replace professional mental health treatment. This is especially important to understand if you’re experiencing severe symptoms.

Seek professional support immediately if you notice:

• Persistent changes (2+ weeks) in sleep, appetite, energy, or mood
• Self-care feels impossible – basic activities like hygiene, eating, or sleeping become very difficult
• Daily functioning significantly affected – major difficulties with work, relationships, or essential tasks
• Safety concerns – thoughts of self-harm, suicide, or using substances to cope
• Physical symptoms – unexplained pain, digestive issues, or other physical problems
• Worsening despite self-care efforts – symptoms continue to deteriorate even with self-care attempts

Crisis Resources Available 24/7:

• 988 Suicide & Crisis Lifeline: Call or text 988
• Crisis Text Line: Text HOME to 741741
• National Emergency Services: Call 911
• Local emergency room: For immediate safety concerns

Making Self-Care Realistic and Accessible

When Mental Health Symptoms Interfere

Mental health conditions often make self-care more difficult, not easier. This is a symptom of the condition, not a personal weakness. Some approaches that account for these realities:

Energy-Based Approaches: Rather than fixed routines, consider matching activities to your current capacity:

Energy Level	Physical Care	Emotional Care	Social Care
Very Low	Wash face, brush teeth, rest, get some fresh air or morning sun	Listen to music that you enjoy	Send a text to a supportive friend. Or spend time with your pet
Low	Shower, have a nourishing prepared meal, gentle movement or stretching	Write 3 sentences related to how you’re feeling in a journal.	Short phone call to a supportive family member or friend
Moderate	Walk outside in nature, prepare a nourishing meal, engage in exercise that feels appropriate	Creative activity that you enjoy– that helps with self expression. Maybe art work or gardening.	Meet supportive friend of family member for coffee or tea
Higher	Longer appropriate exercise, meal prep, maybe take a longer, mindful shower to relax	Process emotions more deeply— perhaps in a meditative and reflective exercise	Group social activity with friends/family

Financial and Practical Barriers

Self-care research often doesn’t account for financial limitations, work demands, caregiving responsibilities, or other practical constraints that affect most people’s lives.

Accessible approaches:

• Library resources (quiet space, free programs, books)
• Free community programs and support groups
• Walking in safe neighborhood areas or public spaces
• Free meditation apps or YouTube resources (though quality and suitability vary)

Important acknowledgment: Many self-care recommendations assume access to time, money, transportation, childcare, and other resources that may not be available to everyone. This is a limitation of current self-care research and recommendations, not a personal failing.

Cultural and Individual Considerations

Most self-care research has been conducted with limited population diversity, and findings may not apply equally across different cultural backgrounds, life circumstances, or individual differences [12].

What feels nurturing and helpful varies significantly based on:

• Cultural background and family experiences
• Past trauma experiences and what feels emotionally safe
• Neurodivergent traits (ADHD, autism, sensory processing differences)
• Current life circumstances (caregiving responsibilities, work demands, health conditions)
• Economic resources and social support availability

Working with Healthcare Providers: Making Self-Care Part of Your Treatment Plan

Professional mental health treatment should be your primary focus if you’re struggling with mental health symptoms. Self-care works best when integrated into a comprehensive treatment plan developed with healthcare providers.

Questions to discuss with your provider:

• “Given my mental health condition and current symptoms, are there self-care activities I should avoid?” • “How can I tell if self-care approaches are actually helping my symptoms?” • “What changes in my ability to do basic self-care should prompt me to contact you?” • “Can you help me understand why basic self-care feels impossible right now?” • “How do self-care activities fit into my overall treatment plan?”

Information to share with your provider:

• What you’ve tried and how it affected your symptoms (both positive and concerning effects) • Any barriers making self-care feel impossible (energy, motivation, time, resources) • Changes in your capacity compared to your previous functioning levels • Any self-care activities that seem to worsen your symptoms

Understanding Self-Care Limitations

It’s crucial to understand what self-care cannot do:

Self-care cannot:

• Replace professional mental health treatment for clinical conditions
• “Cure” mental health conditions like depression, anxiety disorders, or trauma responses
• Overcome severe symptoms through willpower or motivation alone
• Work the same way for everyone, even with identical symptoms
• Compensate for inadequate professional treatment or support

Self-care may:

• Complement professional treatment for some individuals
• Provide some symptom relief in mild cases or during stable periods
• Support overall wellness as part of a comprehensive treatment approach
• Offer coping strategies for managing daily stress (in non-clinical populations)

Moving Forward Realistically

If you’re struggling with mental health symptoms, remember that seeking professional help is the most important form of self-care you can practice. Self-care activities may provide some additional support, but they work best when you have professional guidance and appropriate treatment for your specific situation.

If self-care approaches feel overwhelming or impossible right now:

• This is a common experience with mental health conditions, not a personal failure
• Focus first on getting professional support rather than trying to implement self-care strategies
• Even small steps toward professional help (like researching providers or calling a crisis line) are meaningful progress

If you have professional support and want to explore self-care:

• Discuss any self-care plans with your healthcare provider first
• Start very small and adjust based on your symptoms and capacity
• Remember that individual responses vary greatly, and what works for others may not work for you
• Be prepared to modify or stop activities if they increase your distress

Ready to get professional support? At PsychPlus, our licensed therapists and psychiatrists understand that mental health treatment is highly individual. We can help you develop a comprehensive treatment plan that may include appropriate self-care strategies tailored to your specific needs, symptoms, and circumstances. Professional treatment provides the foundation for mental health recovery, and we’re here to support you through that process.

References

[1] National Institute of Mental Health. (2024). Caring for Your Mental Health. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

[2] Harrison, R., & Westwood, M. (2009). Preventing vicarious traumatization of mental health therapists: Identifying protective practices. Psychotherapy Theory Research Practice Training, 46(2), 203-219. https://doi.org/10.1037/a0016081

[3] Schuch, F. B., et al. (2018). Physical activity and incident depression: A meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631-648. https://doi.org/10.1176/appi.ajp.2018.17111194

[4] Mahindru A, Patil P, Agrawal V. Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus. 2023 Jan 7;15(1):e33475. doi: 10.7759/cureus.33475. PMID: 36756008; PMCID: PMC9902068.

[5] Muscaritoli M. The Impact of Nutrients on Mental Health and Well-Being: Insights From the Literature. Front Nutr. 2021 Mar 8;8:656290. doi: 10.3389/fnut.2021.656290. PMID: 33763446; PMCID: PMC7982519.

[6] Walker WH 2nd, Walton JC, DeVries AC, Nelson RJ. Circadian rhythm disruption and mental health. Transl Psychiatry. 2020 Jan 23;10(1):28. doi: 10.1038/s41398-020-0694-0. PMID: 32066704; PMCID: PMC7026420.

[7] Barlattani T, Grandinetti P, Cintio AD, Montemagno A, Testa R, D’Amelio C, Olivieri L, Tomasetti C, Rossi A, Pacitti F, De Berardis D. Glymphatic System and Psychiatric Disorders: A Rapid Comprehensive Scoping Review. Curr Neuropharmacol. 2024;22(12):2016-2033. doi: 10.2174/1570159X22666240130091235. PMID: 39234773; PMCID: PMC11333792.

[8] Li Q. Effects of forest environment (Shinrin-yoku/Forest bathing) on health promotion and disease prevention -the Establishment of “Forest Medicine”. Environ Health Prev Med. 2022;27:43. doi: 10.1265/ehpm.22-00160. PMID: 36328581; PMCID: PMC9665958.

[9] Khoury, B., et al. (2013). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Health Psychology, 18(6), 725-735. https://pubmed.ncbi.nlm.nih.gov/25818837/

[10] Holt-Lunstad, J., et al. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316. https://doi.org/10.1371/journal.pmed.1000316

[11] Stuckey, H. L., & Nobel, J. (2010). The connection between art, healing, and public health: A review of current literature. American Journal of Public Health, 100(2), 254-263. https://ajph.aphapublications.org/doi/full/10.2105/AJPH.2008.156497

[12] Ramos, K., & Stanley, S. (2018). A review of cultural considerations for mindfulness-based interventions. Mindfulness, 9(4), 1003-1013. https://doi.org/10.1007/s12671-017-0835-2