Three Simple Ways to Prioritize Self-Care for Your Mental Health

Between work, school, and the everyday pressures of life, it's easy to forget to take care of ourselves. According to the World Health Organization (WHO), self-care involves maintaining health and preventing illness through intentional habits and lifestyle choices. Self-care doesn't have to be fancy or time-consuming. By making a few small adjustments, you can improve your mood, manage stress more effectively, and strengthen your mental health.

1. Move Your Body to Boost Your Mood

Physical activity is one of the most effective ways to support your mental health. A simple 30-minute walk every day not only helps you maintain a healthy lifestyle but also helps boost your mood. By exercising, you reduce your stress hormones and stimulate endorphins, which are chemicals in the brain that promote happiness and relaxation. Apart from the physical benefits, consistent movement enhances emotional stability and helps you feel more connected to yourself.

2. Nourish Your Mind and Body with Healthy Foods

Simple food changes in your diet can quickly change how you feel. Eating fruits, green vegetables, and whole grains gives you the right nutrients to give your body energy and can help stabilize your mood throughout the day. Staying hydrated with water also plays a key role in reducing fatigue and irritability. Try to limit caffeine and alcohol, which can disrupt sleep and increase feelings of anxiety. Think of each meal and sip of water as an act of kindness toward your mind and body.

3. Prioritize Rest and Recovery

Adequate sleep is fundamental to emotional regulation and cognitive performance.  Scrolling on your phone late at night or staying up to finish tasks can leave your mind overstimulated and exhausted. Aim for 7-9 hours of rest each night and create a calming bedtime routine. Low-stress activities such as reading a book, meditating, listening to soothing music, or practicing gentle stretching can help you calm yourself before getting a good night's sleep. Giving your brain time to rest helps improve focus, mood, and emotional balance.

Self-care doesn’t mean spending money or taking a trip somewhere; it’s about listening to what your mind and body need and giving yourself permission to slow down. Whether it’s taking a mindful walk, enjoying a nourishing meal, or prioritizing rest, small and consistent changes can have a powerful impact on your mental health.. Taking care of yourself isn’t selfish; it’s essential. When you prioritize your mental health, you create the foundation for a healthier, more balanced life.

References

Exercising to relax - Harvard Health Publishing. Harvard Health. (2020, July 7). https://www.health.harvard.edu/staying-healthy/exercising-to-relax 

U.S. Department of Health and Human Services. (n.d.). Caring for your mental health. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health 

UCSF Health. (2024, May 21). Top 10 foods for health. ucsfhealth.org. https://www.ucsfhealth.org/education/top-ten-foods-for-health 

World Health Organization. (2024, April 26). Self-care for health and well-being. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/self-care-health-interventions