When your mental health is at a low point, even basic self care can feel out of reach. While others may suggest easy fixes like taking a bath or meditating, those small tasks can feel overwhelming when you’re anxious, exhausted, or emotionally drained. If you’ve ever thought, “I don’t even know how to begin,” you’re not alone—and that’s perfectly okay.
Self care for mental health doesn’t need to be complicated or picture-perfect. It’s about showing yourself compassion and starting with small, realistic steps. This guide will walk you through what self care for mental health truly means and offer gentle ways to begin—even on your hardest days.
What Is Self Care?
Self care is the intentional act of supporting your own well-being—mentally, emotionally, and physically. It’s the way you check in with yourself, protect your peace, and meet your basic needs. That could mean getting enough sleep, setting boundaries, eating regularly, or seeking support. It’s not just about comfort—it’s about survival, resilience, and restoration.
Many people mistake self care for indulgence, but it’s not just bubble baths and scented candles. It’s brushing your teeth when you don’t feel like it. It’s saying “no” when you’re at capacity. It’s recognizing that you matter enough to take care of, even when your brain tells you otherwise. Real self care is deeply personal—it looks different for everyone, and it’s most important when you feel like you don’t deserve it.
Key Areas of Self Care for Mental Health
Understanding the different types of self care can help you build a toolkit that works for you. Each type supports a different part of your mental health.
- Emotional Self Care: This involves giving yourself permission to feel. Journaling, talking to a trusted friend or therapist, practicing self-compassion, and creating space to grieve, vent, or reflect all fall under this type.
- Physical Self Care: Mental health and physical health are connected. Getting enough rest, moving your body in gentle ways, eating nourishing meals, and staying hydrated are all part of caring for your brain and body.
- Social Self Care: We are wired for connection. Whether it’s texting a friend, joining a support group, or spending time with someone who makes you feel safe—these interactions help you feel grounded and seen.
- Mental Self Care: This involves tending to your thoughts and cognitive well-being. Setting healthy boundaries, limiting social media, reading, or engaging in calming routines are all ways to nurture your mind.
- Spiritual or Reflective Self Care: Whether it’s prayer, meditation, journaling, or walking in nature—spiritual self care helps you find a sense of peace, meaning, or purpose.
Benefits of Self Care
Practicing self care consistently can transform your mental and emotional well-being.
- It helps regulate emotions. Self care reduces overwhelm and helps you feel more emotionally stable, less reactive, and more capable of handling stress.
- It boosts resilience. Caring for yourself builds inner strength and helps you bounce back from challenges more effectively.
- It increases self-worth. Each time you show up for yourself—even in small ways—you reinforce the belief that you are valuable and worthy of care.
- It improves focus and energy. When your body and mind are taken care of, you think more clearly, feel more balanced, and function better in daily life.
- It prevents burnout. Over time, neglecting self care can lead to exhaustion. Prioritizing it helps you sustain your energy, especially if you’re supporting others too.
Why Self Care Feels Hard When You’re Struggling
The truth is, self care is hardest when you need it most. Mental health conditions like depression, anxiety, and trauma often rob you of energy, focus, and motivation. You might feel too overwhelmed to make decisions or too numb to know what you even need.
There’s also the guilt. Maybe you feel selfish for taking time for yourself, or undeserving of rest. Social media might trick you into thinking self care has to be elaborate or aesthetic. These false beliefs make it harder to get started. But here’s the truth: the messier your mind feels, the more you deserve care. Self care isn’t selfish. It’s survival. And it can begin with the smallest, most imperfect step.
Start Small: The Power of Micro Self Care
You don’t have to overhaul your entire life to start feeling better. Micro self care is about low-effort actions that still support your well-being. These are things you can do even when you feel stuck or unmotivated.
Examples include:
- Drinking a glass of water
- Opening a window for sunlight and fresh air
- Brushing your hair or washing your face
- Taking three slow, deep breaths
- Stretching for 30 seconds
- Making your bed
When you do small things consistently, they create momentum. Micro habits are not meaningless—they’re foundational. They remind your brain and body, “I’m still here, and I still matter.”
Simple Self Care Practices to Get Started
If you’re unsure where to begin, here are some practical, low-pressure ways to ease into self care:
- Choose one supportive action per day. It could be writing in your journal for 5 minutes or drinking tea instead of skipping meals. Keep it realistic.
- Create a go-to list for low-energy days. Think: “What helps me feel 1% better?” Include easy actions like lighting a candle, putting on clean clothes, or stepping outside.
- Use gentle reminders. Sticky notes with affirmations, a calming phone wallpaper, or an alarm labeled “Take a breath” can keep you connected to your intention.
- Let rest count as care. Doing nothing is not lazy. If your body or brain needs a break, honor that. Rest is productive for healing.
- Be patient with yourself. Habits take time. You might skip a day or forget, and that’s okay. Self care is a practice, not a performance.
Emotional Self Care When You’re Mentally Drained
Some days, your emotional energy may feel completely depleted. On those days, emotional self care is about gentleness—not problem-solving.
Give yourself permission to feel sad, angry, or numb without judgment. Sometimes crying is healing. Other times, just breathing through the moment is enough. Try writing down your feelings in a notebook, even if it’s messy. Or speak them out loud, even if no one is around to hear.
Also, consider sensory care: wrap yourself in a blanket, listen to calming music, hold something soft. Your nervous system needs comfort too. Don’t underestimate the power of simply being kind to yourself.
Social Support Is a Form of Self Care
You don’t need a big circle of friends to feel supported. Sometimes one kind, safe person is enough. Social self care means allowing yourself to be seen, heard, and held in connection.
If you’re not ready for deep conversation, start small. Send a text. Leave a voice note. Sit next to someone you trust in silence. If in-person connection feels too much, virtual support groups and helplines are also valuable.
And if you’re struggling to feel understood, therapy can provide a space that’s just for you—where you don’t have to hide or explain too much. Being supported is healing in itself.
What to Avoid: Self Care That Can Backfire
Not everything labeled “self care” is helpful. Some habits may offer short-term relief but lead to regret, disconnection, or avoidance in the long run.
Be cautious of:
- Toxic positivity (“just think happy thoughts”)—it invalidates real feelings.
- Overindulgence or escapism (overspending, bingeing, avoiding reality).
- Comparing your healing to others, especially on social media.
- Treating self care as something you have to “earn.” You don’t. You deserve care now—not after you meet a goal or fix everything.
Healthy self care brings comfort and growth, not shame or guilt. Trust your intuition.
When Self Care Isn’t Enough: Knowing When to Seek Help
Sometimes, self care isn’t enough. And that doesn’t mean you’ve failed—it means you’re human. If you find that no amount of rest or coping mechanisms are helping, you may need more support.
Look out for signs like:
- Persistent hopelessness
- Inability to get out of bed or function day-to-day
- Intrusive thoughts of self-harm or suicide
- Intense anxiety, panic attacks, or emotional numbness
This is when professional help becomes a vital part of your self care. A therapist can help you unpack your pain, learn new coping skills, and feel less alone. There’s no shame in asking for help—only courage.
Conclusion
Starting self care when you’re overwhelmed can feel like climbing a mountain with no map. But the truth is, you don’t need a perfect plan—you just need to begin. One glass of water. One breath. One moment of silence. Those small acts are powerful. They remind you that you are still here, still deserving, and still capable of healing.
If you’re feeling stuck, don’t wait for everything to get worse before reaching out. Hasanat Mental Health Care LLC is here to support you with compassionate, personalized care. Whether you’re new to therapy or just looking for guidance, their team can walk beside you on your path to emotional wellness. You don’t have to figure it all out alone. You’re worthy of support—and the first step starts with choosing you.
