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Nurturing Yourself: The Vital Role of Self-Care in Managing Mental Health

Nurturing Yourself: The Vital Role of Self-Care in Managing Mental Health

Author Jennifer Crowley RN CLCP CMC The Life Care Experts.

Article contribution by Quinn Lewis The Life Care Experts

Self-care is a cornerstone of mental health, offering everyone—from those navigating mental health disorders to those managing everyday stress—a foundation of resilience and mental well-being. It isn’t just an indulgence or a fleeting trend; it’s an essential practice that helps us nourish our minds, bodies, and spirits. Whether you’re facing the challenges of a diagnosed condition or simply striving to maintain balance in everyday life, self-care empowers you to prioritize your needs, recognize your worth, and cultivate a greater sense of control. By embracing self-care, we build the emotional and physical strength needed to thrive in an unpredictable world.

Approximately 23% of U.S. adults experienced a mental health condition in 2022 (Goodman, 2024). The mental health disorders commonly experienced by individuals include anxiety, depression, bipolar disorder, PTSD, substance abuse, psychotic disorders, and eating disorders. These conditions can significantly affect one’s quality of life, making it critical to address them proactively.

Living with a mental disorder or poor mental health can feel like navigating a turbulent sea, with waves of symptoms threatening to overwhelm. Individuals experiencing mental health problems may avoid talking about it, seeking professional help, or may lack coping skills to manage symptoms, potentially worsening the situation. It is important to know how to care for oneself in a holistic, nurturing way and have a “system” for daily management as well as actions to take when setbacks occur or if symptoms worsen, for whatever reason. While professional treatment like talk therapy and medication are crucial anchors, self-care acts as the life raft, providing stability and resilience. It’s not a luxury, but a necessity, a fundamental component of managing mental health and fostering social well-being. Having challenges with mental health is not easy, and adding the crucial activity of self-care can be revolutionary towards well-being and health.

Taking care of your mental health isn’t just a personal responsibility—it’s a shared necessity. Just as we nurture our physical health, prioritizing mental well-being empowers us all to build stronger, more compassionate communities. Engaging with a mental health professional or primary care provider can provide an accurate diagnosis and tailored strategies to improve mental health, but self-care complements these efforts by fostering daily resilience.

Self-care, in this context, goes beyond bubble baths and face masks. It’s about consciously engaging in activities that nourish your mind, body, and spirit, creating a buffer against the challenges of mental disorders. When symptoms flare, or when the weight of daily life feels unbearable, these practices can provide a sense of control and grounding. Self-care has the potential to be the healthiest and most satisfying activity that one conducts during their life, even if they don’t have a mental disorder. For example, small acts like taking time to eat healthy or practicing gratitude can profoundly affect how we cope with stress and difficult situations.

Table of Contents

Building Your Self-Care Toolkit:

The beauty of self-care is its individuality. What works for one person may not resonate with another. The key is to experiment and discover what brings you comfort and peace. Finding a balance in life is a constant battle, and learning about the options one has towards taking care of oneself is a process that takes time and patience. Here are some essential areas to consider:

Physical Well-being

Physical health is deeply connected to mental health. Addressing physical problems through self-care can help manage stress and improve mental health.

  • Prioritize Sleep: Consistent sleep patterns are vital for mental stability. Aim for 7-9 hours of quality sleep each night. Getting enough sleep can be the most important part of maintaining health in general. If you struggle to fall asleep, try relaxation techniques like mindful breathing.

  • Nourish Your Body: A balanced diet fuels your brain and body. Focus on whole foods, limit processed foods, and stay hydrated. Cooking nutritious food is very therapeutic and supports efforts to eat healthy.

  • Move Your Body: Physical activity releases endorphins, natural mood boosters. Even gentle movement like walking or stretching can make a difference. Moving the body on a daily basis is best.

  • Mindful Breathing:  When fear or anxiety strikes, deep, slow breaths can calm your nervous system. Think of deep belly breaths like yoga breathing techniques.

Emotional Regulation

Managing emotional distress is a critical aspect of mental health. Self-care practices can help process feelings and build emotional support.

  • Journaling: Expressing your thoughts and feelings on paper can provide clarity and release pent-up emotions.  Having just a few minutes of journaling can be helpful when going through a mentally ill episode to organize thoughts and emotions and provide stress reduction.

  • Mindfulness and Meditation: Practicing mindfulness helps you stay present in the moment, reducing rumination and worry.  There are many helpful meditations to listen to on YouTube.  

  • Creative Expression: Engaging in art, music, or writing can be a powerful outlet for emotional release.  Even having a project to work on like construction or landscaping can be an excellent creative outlet.  

  • Setting Boundaries: Learning to say “no” and protecting your energy is essential for preventing burnout.  This can relate back to prioritizing sleep and protecting yourself against activities or substances that interrupt it.  

Social Connection


Mental health includes fostering good relationships and a sense of belonging. Building and maintaining connections can help you feel connected and supported.

  • Nurture Relationships: Spend time with supportive friends and family members who understand and uplift you. Just having even one person you can open up to can be incredibly helpful.

  • Seek Support Groups: Connecting with others who share similar experiences can reduce feelings of isolation. Support can come from various types of groups, like sports teams, business meetings, and professionally led support groups.

  • Communicate Your Needs: Don’t be afraid to ask for help when you need it. Asking for support when you need it is one of the strongest things someone can do during a crisis and is a quick way to build relationships and stay connected.

Spiritual and Mental Enrichment:

Engaging in activities that provide purpose and joy can help manage symptoms and enhance mental well-being.

  • Engage in Hobbies: Pursue activities that bring you joy and a sense of purpose.  Engaging in a consistent schedule can really help.  

  • Spend Time in Nature: The calming effects of nature can reduce stress and improve mood. Sometimes, just being outside or walking the dogs is enough.

  • Practice Gratitude: Focusing on the positive aspects of your life can shift your perspective.  Expressing gratitude verbally or in writing can solidify the practice.    

  • Limit Social Media: Excessive social media use can trigger anxiety and comparison.  Having a designated time to scroll through social media can help limit use to a constructive amount.    

Complementary Approaches to Self-Care

Complementary and integrative health practices can enhance self-care efforts. According to the National Center for Complementary and Integrative Health, practices like yoga, acupuncture, or herbal remedies can support mental health when used alongside conventional treatment. These approaches can help individuals manage stress in a healthy way and learn new skills to cope with other problems. Always consult a mental health professional before integrating these practices to ensure they align with your treatment plan.

Making Self-Care a Habit

Self-care isn’t a one-time fix; it requires continuous practice. Start small, incorporate one or two activities into your daily routine, and gradually expand your toolkit. Consistency is key.

Remember, self-care is not selfish. It’s an act of self-preservation, a way to build resilience and navigate the challenges of mental health problems with greater strength and grace. By prioritizing your well-being, you’re not only helping yourself but also contributing to a healthier community.

Integrating self-care into your routine starts with small, manageable steps. Begin by identifying activities that genuinely bring you joy or relaxation, and schedule them into your day like any other appointment. Whether it’s a 15-minute walk, a short meditation, or simply enjoying a cup of tea in silence, consistency is key. Start with one or two practices and gradually build upon them, adapting as needed. Pair self-care with existing habits, like stretching while your coffee brews, or journaling before bed, to make it feel less like a chore and more like a natural part of your day. Remember, self-care isn’t about perfection; it’s about prioritizing your well-being, so be flexible and compassionate with yourself.

Goodman, L. (2024, February 21).
Mental health statistics and facts. Forbes.com. https://www.forbes.com/health/mind/mental-health-statistics/