How to practise self-care

Research on how young people practise self-care when in distress is still growing. However, it is clear that many people find relief and enjoyment in self-care activities. Everyone finds different things fulfilling so finding self-care practices that work best for you might require a little experimentation. Self-care is about finding what recharges you and brings you joy, so feel free to experiment with different activities until you find what feels right. Read more about self-care and its benefits.

If you are feeling stressed or low from juggling multiple responsibilities, engaging in self-care activities can feel like yet another burden. When you are caring for others, you might feel like you don’t have the time or energy for self-care. However, taking care of yourself can help you take better care of others too. Consider beginning to find self-care activities gradually and in a way that feels right for you.

How do I introduce self-care practices into my life?

Below is a list of self-care activities you can try. Given your own unique circumstances, you may find that certain activities feel more manageable than others.

Take care of your mental and emotional health by:

• Setting realistic, achievable goals to give yourself direction
• Organising or planning your day to feel more in control
• Challenging negative thoughts or self-talk
• Noticing triggers that affect your mood or stress levels
• Practising relaxation techniques or mindfulness to manage stress
• Accepting your feelings without judgement
• Confronting your fears in small, manageable steps
• Solving problems by breaking them into smaller tasks
• Writing or journalling to process your thoughts and emotions
• Reading and learning more about mental health from reliable sources
• Using apps designed to help with self-care strategies

Connect with others by:

• Spending time socialising or going out with friends
• Seeking peer support, either in person or online
• Talking to someone you know and trust about what you’re going through
• Allowing yourself to be loved and cared for by others
• Taking care of others as a way to strengthen social connections

Nurture your spiritual or reflective side by:

• Reading religious texts (if religion is a source of guidance or comfort for you)
• Attending a church, mosque, temple, or other place of worship (if religion is a source of guidance or comfort for you)
• Writing creatively as a way to reflect on your experiences
• Practising acceptance of things you cannot control

Connect with your body by:

• Staying active with physical exercise to boost your mood
• Going for a walk to clear your mind and move your body
• Using breathing techniques to calm yourself in stressful moments
• Engaging in muscle relaxation exercises to release tension
• Taking a warm bath to unwind
• Reducing your intake of stimulants and other substances
• Dancing as a fun and active way to release energy
• Cooking and eating well to take care of your body
• Practising good personal hygiene

Enjoy leisure activities and play by:

• Switching off screens to give your mind a break
• Daydreaming to let your mind wander and relax
• Watching movies at home or going to the cinema for entertainment
• Reading books or magazines to escape into another world
• Spending time outdoors in nature to reconnect with the environment
• Playing games or engage in hobbies that make you happy
• Laughing and finding humour in everyday life
• Singing, making music, or engaging in other creative activities to express yourself

What are some of the self-care barriers I might be facing?

Depending on your individual circumstances and state of health, practising self-care regularly can be more or less challenging. Stressful or traumatic life events, physical disabilities, chronic illnesses, or even the environment you live in can make certain self-care practices difficult. Cultural, religious, and ethnic backgrounds can also influence how people practise self-care, meaning that self-care may look different for everyone.

Despite these challenges, taking care of yourself is always possible, even if this requires changing traditional self-care activities to better suit your situation. Here are some common barriers to self-care:

• Not knowing where to start: Beginning to practise self-care can feel unfamiliar and even overwhelming at first, especially when you’ve little guidance on where to begin
• Unhelpful habits: Habits like overeating, smoking, or excessive screen time can be difficult to change
• Lack of motivation: Mental health challenges, like depression or low mood, can sap your energy and make it hard to start or maintain new self-care routines
• Difficulty maintaining habits: Even with good intentions, sticking to self-care routines can be challenging, especially when life gets busy
• Influence of peers or family: The people around you may not support your self-care efforts or may create an environment where practising self-care feels difficult or even impossible
• Physical or mental health difficulties: Physical and/or mental health conditions that limit your mobility or affect how you think and communicate can make traditional self-care practices less accessible to you
• Cultural or religious expectations: Different backgrounds may offer specific ideas of what self-care should look like, which might not align with your personal goals, values, or needs. On the other hand, mainstream culture might impose a view of self-care that does not fit with your own cultural values or beliefs

How do I reduce barriers to self-care?

Even when facing barriers, there are ways to make it easier to practise self-care regularly.

Here are some strategies you might consider:

• Reach out for support and encouragement: Having an accountability partner can motivate you to turn self-care activities into habits. For example, you could pair up with a friend to exercise together or engage in a shared hobby
• Personalise your self-care: Instead of trying to follow socially expected or popular self-care routines, find activities that fit with your values and culture. This can make self-care more meaningful and sustainable in the long run
• Leverage technology: If physical or mental health challenges make self-care difficult, try using technology to make it easier. For example, you could use meditation apps, online fitness classes, or virtual support groups to practise self-care from the comfort of your own space
• Habit-stacking: If you’re very busy, try tying a self-care habit to something you already do every day. For example, you might listen to your favourite podcast or audiobook while commuting, or practise deep breathing while waiting in a queue to get lunch
  By adapting your self-care practices to fit your lifestyle and personal values, it is possible to find ways of overcoming obstacles to self-care and prioritising your long-term well-being.

Feeling overwhelmed and want to talk to someone?

• Get anonymous support 24/7 with our text message support service
• Connect with a trained volunteer who will listen to you, and help you to move forward feeling better
• Free-text SPUNOUT to 50808 to begin
• Find out more about our text message support service

If you are a customer of the 48 or An Post network or cannot get through using the ‘50808’ short code please text HELLO to 086 1800 280 (standard message rates may apply). Some smaller networks do not support short codes like ‘50808’.