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 difficulties, 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 difficulties 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 difficulties make self-care hard, 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.
