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Self-care isn’t always easy to prioritize. With our busy lives, it can be hard to find time for ourselves, but neglecting self-care can lead to burnout, stress and even physical health problems. So, if you’re looking for some self-care inspiration, here are some ideas to get you started.

How To Prioritize Self-Care

• Schedule self-care time into your calendar, treat it like any other important appointment.
• Make it a habit, the more you practice self-care, the easier it becomes.
• Start small, you don’t have to do everything on this list all at once. Start with one or two activities that resonate with you and build from there.
• Set boundaries! Don’t be afraid to say “no” to things that don’t serve your well-being.
• Practice self-awareness, pay attention to how you’re feeling and make adjustments as needed.

30 Ideas For A Happier, Healthier You

1. Take a bubble bath

Taking a bubble bath is more than just a soothing experience. Warm baths elevate your body temperature, promoting relaxation by reducing cortisol levels. The warm water also enhances blood circulation, providing a calming effect. Additionally, the sensory experience of water on the skin triggers the release of endorphins, boosting your mood and alleviating anxiety.

2. Get outside and take a walk in nature

Nature walks offer so many mental health benefits. Exposure to natural environments has been linked to reduced levels of stress and improved mood. The phenomenon known as “forest bathing” or Shinrin-yoku in Japanese culture has shown to lower cortisol levels and increase the activity of parasympathetic nerve activity, promoting a sense of calm and well-being. Furthermore, the visual stimulation from nature contributes to enhanced cognitive function and reduced mental fatigue.

3. Practice yoga or meditation

Yoga and meditation practices activate the relaxation response within your body, decreasing the production of stress hormones. Regular meditation has been associated with structural changes in the brain, particularly in areas related to self-awareness and emotional regulation.

Here are a couple videos to help you get going.

4. Treat yourself to a massage

Massages can be some of the greatest pleasures in life! They can heal shoulder back, lower back pain and can make you feel like you are floating on a cloud afterwards. I highly suggest a 90min full body massage, with scalp and glutes included. But, if you aren’t a fan of all that, go get your feet massaged. Massages actually release oxytocin in to the body which will help reduce stress and anxiety.

5. Read a book

Engaging in a good book is a form of escapism that has cognitive and emotional benefits. Reading has been linked to improved empathy and understanding of others’ emotions. Additionally, it provides a mental break from stressors and stimulates the brain, potentially slowing cognitive decline as one ages. Scientifically, the act of reading activates various brain regions, enhancing connectivity and neural function.

6. Take a nap

I can argue that taking a nap is productive. Napping isn’t just for children, it’s a rejuvenating practice for adults too. Short naps have been shown to enhance alertness, mood, and performance. Napping can also improve memory consolidation, helping you retain information better. But, it’s crucial to keep naps short to avoid entering deep sleep cycles, preventing grogginess upon waking.

7. Listen to music

Music holds this beautiful ability to influence our emotions. When we listen to our favorite songs, it triggers the release of dopamine, a neurotransmitter linked to pleasure and reward. Studies suggest that music has the capacity to alleviate stress, anxiety, and symptoms of depression. Even more so, the rhythmic components of music can sync with our brainwaves, creating feelings of relaxation and consciousness.

8. Write in a journal

Journaling can be magical, it’s a therapeutic practice with documented mental health benefits. Expressive writing, where emotions and thoughts are freely poured onto paper, has been associated with reduced stress levels. Journaling can also improve emotional intelligence, self-awareness, and clarity of thought. The process of organizing thoughts on paper can provide a sense of control over one’s emotions and contribute to a more positive mindset.

9. Take a dance class

Engaging in dance is not just a physical activity, it’s a mental boost. Dancing releases endorphins, promoting feelings of joy and euphoria. Dance has been linked to improved cognitive function, including enhanced memory and attention. The combination of movement and music in dance also stimulates the brain’s reward centers, contributing to a positive mindset.

10. Drink plenty of water

Hydration is fundamental to both physical and mental well-being. Dehydration can impair cognitive function, leading to difficulties in concentration and increased perception of task difficulty. Scientific studies have shown that even mild dehydration can negatively impact mood and energy levels. Staying adequately hydrated ensures optimal brain function, supporting focus, memory, and overall mental clarity.

Dehydration can cause so many negative effects on the body.

Brain Function – Our brains need water to function properly, and even mild dehydration can cause brain fog, difficulty concentrating, and reduced cognitive performance. This can make us feel anxious, nervous, and irritable, as we struggle to focus and process information.

Hormonal changes – Dehydration can also affect our hormone levels, including the release of stress hormones such as cortisol. When cortisol levels are elevated, we may experience feelings of anxiety and nervousness, which can contribute to a heightened emotional state.

Physical symptoms – Dehydration can cause physical symptoms such as headaches, dizziness, and fatigue, which can also contribute to feelings of anxiety and nervousness. These physical symptoms can make us feel more vulnerable and less able to cope with stressors.

Staying hydrated is essential for your physical and mental well-being.

11. Get a good night’s sleep

Quality sleep is indispensable for mental health. During sleep, the brain consolidates memories, processes emotions, and rejuvenates. Scientifically, insufficient sleep has been linked to increased stress, anxiety, and mood disorders. The various sleep cycles play crucial roles in emotional regulation, learning, and overall cognitive function. Prioritizing a consistent and adequate sleep routine is a cornerstone of effective self-care.

12. Eat a balanced diet

Nutrition plays a vital role in mental health. A balanced diet provides the necessary nutrients for optimal brain function. Scientifically, certain foods rich in omega-3 fatty acids, antioxidants, and vitamins have been associated with a lower risk of depression and cognitive decline. Maintaining stable blood sugar levels through balanced meals also contributes to sustained energy levels and mood regulation.

13. Practice gratitude

Cultivating gratitude has profound effects on mental well-being. Scientific studies suggest that regularly expressing gratitude is linked to increased feelings of happiness and life satisfaction. Practicing gratitude rewires the brain, promoting a positive outlook on life and reducing the impact of negative thoughts. The neurobiological basis of gratitude involves the release of dopamine, contributing to a sense of reward and fulfillment.

14. Spend time with loved ones

Social connections are crucial for mental health. Scientific research consistently highlights the positive impact of socializing on mood and overall well-being. Interactions with loved ones trigger the release of oxytocin, a hormone associated with bonding and stress reduction. Meaningful relationships provide emotional support, fostering resilience in the face of life’s challenges.

15. Learn a new skill

Engaging in continuous learning stimulates the brain and contributes to mental well-being. Scientifically, acquiring new skills promotes the growth of neural connections, supporting cognitive function. The process of learning activates areas of the brain associated with reward and motivation, releasing neurotransmitters like dopamine. Setting and achieving learning goals also boost confidence and self-esteem.

16. Watch a funny movie

Laughter is an excellent stress-reliever. Scientifically, laughter triggers the release of endorphins, promoting a sense of happiness and relaxation. It also reduces the levels of stress hormones, such as cortisol. Watching a funny movie provides a mental escape, diverting attention from stressors and contributing to an improved mood.

17. Take a digital detox

Constant exposure to digital devices can negatively impact mental health. Scientific studies suggest that excessive screen time is associated with increased stress, anxiety, and sleep disturbances. Taking a digital detox, even for a short period, allows the brain to rest from constant stimulation, promoting better focus, improved sleep quality, and reduced mental fatigue.

18. Go for a bike ride

Physical exercise, such as biking, has well-documented mental health benefits. Scientifically, aerobic exercise increases the production of endorphins, reducing symptoms of depression and anxiety. The rhythmic nature of biking can induce a meditative state, promoting relaxation and stress relief. Regular physical activity is also linked to improved cognitive function and reduced risk of neurodegenerative diseases.

19. Volunteer

Engaging in acts of kindness through volunteering positively impacts mental well-being. Scientific studies show that volunteering is associated with increased happiness and reduced symptoms of depression. Helping others activates brain regions associated with reward and pleasure, releasing neurotransmitters like oxytocin. Volunteering also provides a sense of purpose and social connection, contributing to overall life satisfaction.

20. Practice deep breathing

Deep breathing exercises are simple yet powerful tools for stress reduction. Scientifically, deep breathing activates the body’s relaxation response, reducing the production of stress hormones. It also stimulates the vagus nerve, promoting a sense of calm and well-being. Incorporating deep breathing into a daily routine can improve emotional regulation and enhance overall mental resilience.

21. Treat yourself to a healthy snack

Nutrition plays a role not only in physical health but also in mental well-being. Consuming nutritious snacks can stabilize blood sugar levels, preventing energy crashes and mood swings. Scientifically, certain foods, like those rich in complex carbohydrates and protein, promote the release of serotonin, contributing to a positive mood. Choosing healthy snacks over sugary options supports sustained energy and mental clarity.

22. Do something creative

Engaging in creative activities, whether it’s art, writing, or music, has therapeutic effects on mental health. Scientifically, creative expression is linked to reduced stress and increased positive emotions. The process of creating art or expressing oneself creatively activates brain regions associated with reward and pleasure. Incorporating regular creative outlets into one’s routine enhances overall well-being and provides an avenue for self-expression.

23. Spend time with pets

The companionship of pets has been shown to have numerous mental health benefits. Scientifically, interacting with animals triggers the release of oxytocin, promoting bonding and reducing stress. Pet ownership is associated with lower levels of loneliness and depression. The routine and responsibility of caring for a pet also contribute to a sense of purpose and routine.

24. Take a day off

Taking occasional breaks and days off is essential for mental health. Scientifically, rest and relaxation contribute to stress reduction and improved cognitive function. Taking a day off allows the mind to recharge, preventing burnout and promoting overall well-being. It provides an opportunity for leisure and enjoyable activities, contributing to a balanced and fulfilling life.

25. Practice self-compassion

Cultivating self-compassion involves treating oneself with kindness and understanding, particularly in challenging times. Scientific studies suggest that self-compassion is associated with increased psychological well-being and resilience. Practicing self-compassion involves acknowledging one’s struggles without self-judgment and responding with kindness. This mindset shift contributes to a more positive and supportive relationship with oneself.

26. Get a manicure or pedicure

Self-care practices that involve pampering, like getting a manicure or pedicure, have psychological benefits. Scientifically, engaging in grooming and self-care activities can boost self-esteem and confidence. The tactile stimulation of a manicure or pedicure contributes to a sense of relaxation. Taking the time to care for oneself enhances feelings of self-worth and fosters a positive self-image.

27. Declutter your space

A tidy and organized environment can positively impact mental well-being. Scientifically, clutter has been linked to increased stress and anxiety. Decluttering one’s space promotes a sense of control and order, reducing feelings of overwhelm. A clean and organized environment can enhance focus and productivity, contributing to a more peaceful and balanced mindset.

28. Practice good hygiene

Maintaining good hygiene habits is not only essential for physical health but also for mental well-being. Scientific studies suggest that personal cleanliness is associated with improved mood and self-esteem. The routine of practicing good hygiene contributes to a sense of self-care and self-respect. Feeling clean and refreshed positively influences one’s overall mental state.

29. Take a hot shower

Hot showers or baths have both physical and mental benefits. Scientifically, the warmth relaxes muscles, alleviates tension, and can improve circulation. The sensory experience of hot water on the skin triggers the release of endorphins, promoting relaxation and a sense of well-being. Additionally, the ritual of a hot shower or bath can serve as a meditative practice, allowing for a mental break and stress relief.

30. Practice self-care rituals

Incorporating regular self-care rituals into one’s routine is a holistic approach to mental well-being. Scientific studies emphasize the importance of consistent self-care in reducing stress and preventing burnout. Rituals provide a sense of structure and predictability, contributing to emotional stability. Whether it’s a morning routine, bedtime ritual, or weekly self-care practices, these rituals foster a sense of balance and mindfulness in daily life.

Remember, self-care isn’t selfish, it’s necessary. The 30 self-care ideas mentioned above are just a starting point and there are countless other ways to prioritize your well-being. By making self-care a priority and incorporating it into your daily routines, you can reduce stress, improve your mood and enhance your overall quality of life.

So, take a deep breath, relax and give yourself the care and attention you deserve.

If you found these self-care ideas helpful, please feel free to share this article with other busy bodies who could use a little extra love and support in their lives.