Self-Care Strategies
Evidence-based techniques to support your mental health between therapy sessions.
Daily Practices
Sleep Hygiene
Aim for 7-9 hours per night. Keep a consistent sleep schedule. Avoid screens 1 hour before bed. Create a dark, cool sleeping environment.
Physical Activity
Exercise reduces anxiety and depression. Even 20-30 minutes of walking helps. Find movement you enjoy—dancing, swimming, yoga, hiking.
Nutrition
Eat regular meals. Stay hydrated. Limit caffeine and alcohol, which can worsen anxiety. Focus on whole foods when possible.
Social Connection
Reach out to friends or family, even briefly. Join a support group. Isolation worsens depression—connection helps healing.
Stress Management Techniques
Deep Breathing (5-5-5 Technique)
Breathe in for 5 seconds, hold for 5 seconds, breathe out for 5 seconds. Repeat 5 times. This activates your body's relaxation response.
Grounding (5-4-3-2-1 Method)
Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. This brings you back to the present moment during anxiety or panic.
Journaling
Write for 10 minutes daily. Get thoughts out of your head and onto paper. Track patterns in your mood and triggers.
Progressive Muscle Relaxation
Tense each muscle group for 5 seconds, then release. Start with your toes, work up to your head. This releases physical tension from stress.
Setting Boundaries
Protecting your mental health sometimes means saying no. Here's how:
- Limit time with people who drain your energy
- Set boundaries around work hours and availability
- Take breaks from social media when needed
- Say "I need to think about it" instead of automatic yes
- Prioritize activities that restore you, not just obligations
Important: Self-care helps, but it's not a replacement for professional treatment. If you're struggling, please reach out to a therapist or counselor.
Self-Care Isn't Enough?
If self-care strategies aren't helping, it may be time to talk to a professional. We can help.
Get Professional Help