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What is Self-Care and Why is it Important For You?

While there is no unit of measurement for self-care, I personally like to compare it to calories, which are literally units of energy. That is, one calorie equals one unit of energy. Here, I see one unit of self-care as a unit of personal fulfillment. The more units of fulfillment one has, the higher their life satisfaction. Subsequently, individuals may find themselves more motivated, energized and purposed in their endeavors.

Though calories do give you energy, those alone are not enough to provide the type of fulfillment you're seeking. You must take time to not only appreciate your life but the positive impact you have on others. Regardless of intention, you cannot possibly keep going without having a strong foundation, which is built upon self-care. And, yes, healthy eating — which includes nutritious caloric consumption — is also part of this.

First, What Does Self-Care Mean?

Although prioritizing self-care may sound like common sense, especially if you’re considering longevity, it’s often the first thing to go when you find yourself in challenging situations, whether because of bad health, a financial crisis, job loss, divorce or another significant life event. This is why it is important to keep it top of mind and not an after-thought, especially in challenging times.

Why is Self-Care Important?

Burning the candle at both ends, so-to-speak, comes with significant consequences, which may include but are not limited to burnout, depression, anxiety, resentment and a whole host of other negative implications.

Engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, improve concentration, minimize frustration and anger, increase happiness, improve energy and more. From a physical health perspective, it has also been clinically proven to reduce heart disease, stroke and cancer. Spiritually, it may help keep us in tune with our higher power as well as realize our meaning in life.

▸ What are the Benefits of Self-Care?

Self-care offers numerous benefits for your overall well-being. Here are some key benefits:

• Improved physical health: Engaging in activities like regular exercise, getting enough sleep and eating nutritious meals can enhance your physical health, boost your energy levels and strengthen your immune system.
• Enhanced mental and emotional well-being : There are many reasons why mental health is important , and practicing self-care can help reduce stress, anxiety and symptoms of depression. It promotes better mental health by providing an opportunity to relax, recharge and engage in activities that bring joy and fulfillment.
• Increased productivity and focus: Taking care of yourself allows you to recharge and rejuvenate, leading to increased productivity, improved concentration and better problem-solving abilities. When you prioritize your well-being, you have more energy and mental clarity to tackle daily tasks.
• Better relationships: When you prioritize caring for yourself, you have more emotional resources to invest in your relationships. Taking time for yourself helps prevent burnout and enables you to show up as your best self in your interactions with others.
• Increased self-esteem and self-worth: Personal care practices can boost your self-esteem and self-worth. By prioritizing your needs and engaging in activities that make you feel good, you send a message to yourself that you deserve care and attention.
• Prevention of burnout: Regular self-care can help prevent burnout, which is a state of physical, mental, and emotional exhaustion caused by prolonged stress. By taking proactive steps to care for yourself, you can replenish your energy and prevent the negative consequences of burnout. This can be especially important for those working in the helping professions .

Self-care is vitally important. Without appropriate nutrition, physical activity, sleep and otherwise, you may be able to get by for a while but will ultimately burnout. This is not a matter of if but when.

How to Practice Self-Care

Perhaps the single most common reason people give for not participating in self-care is due to a lack of time. While many of us have a lot going on, it’s imperative that we take time out every day for ourselves, even if minimally. And it doesn't have to cost a thing. You can even accomplish it in the convenience of your own home. 

Even if you only have 5-minute increments spread throughout the day to engage in self-care, that is certainly better than nothing. Over time, you may significantly enhance your overall health and well-being. Even if you are just beginning, there are results that may be realized almost immediately.

▸ What are Examples of Self-Care?

Examples of self-care do differ, even if minimally from person-to-person, but generally satisfy one or multiple of the national Substance Abuse and Mental Health Services Administration’s (SAMHSA) eight dimensions of wellness ( SAMHSA pdf source ).

Though developed by substance use professionals, these dimensions conceptualize the domains of wellness that make all of us whole. 

Here are some suggestions to consider among each of the eight domains. Feel free to modify, replace, or consider your own as you go along. Remember, this is about you.

• Emotional: Talk to someone, reflect, journal, read, do something artistic, listen to music, work out, take a walk, watch something that suits the mood (or does the opposite and changes it), cry it out, hug someone, cuddle, laugh, take a nap.
• Environmental: Take a walk somewhere nice, breathe in fresh air, enjoy the sun, enjoy the night sky, avoid littering, pick up litter, reduce waste, use reusable products, recycle, clean your house, redesign a room.
• Financial: Develop a practical financial plan, open a savings account, start saving (even if $1 per day), try saving even more if you are already saving, invest, cut back on unnecessary purchases, consider where you can cut corners, avoid credit cards, ask for a raise.
• Intellectual: Read, listen to audiobooks, watch documentaries, complete puzzles, be mindful of the world around you, become curious, try something new, tap into your creative/artistic side, take a class, complete a program, graduate.
• Occupational: Learn a trade, get your degree, train for a promotion, accept the promotion, put together your resume, polish your resume, apply for your dream job, take on a task you enjoy, open your own business.
• Physical: Work out daily, take a walk, eat healthy, get your annual checkup, see the dentist, take medications as prescribed, avoid drugs and alcohol, get 7-9 hours of sleep , see the physician when you do not feel well.
• Social: Meet up with friends and family, keep in contact with old friends, volunteer, go out, have fun, engage in healthy social media use, stay positive , utilize technology when distance is a factor, have a big laugh.
• Spiritual: Meditate, pray, reflect, engage in yoga, visit a meaningful site, do right by others, practice mindfulness , consider your higher purpose and meaning, look to your higher power for support, love one another, help those in need.

Self-care is an important activity to do every day. Doing so will lead toward a better balance among your dimensions of wellness and lead toward improved overall health and wellness. Life is precious, and it is meant to be enjoyed.

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What Is Self-Care, and Why Is It So Important for Your Health?

Let’s clear up one common misconception from the get-go: Self-care is not synonymous with self-indulgence or being selfish. Self-care means taking care of yourself so that you can be healthy, you can be well, you can do your job, you can help and care for others, and you can do all the things you need to and want to accomplish in a day.

Paula Gill Lopez, PhD , an associate professor in the department of psychological and educational consultation at Fairfield University in Fairfield, Connecticut, says the need for self-care is obvious. “We have an epidemic of anxiety and depression,” she says. “Everybody feels it.”

Self-care is part of the answer to how we can all better cope with daily stressors, explains Kelsey Patel , a Los Angeles-based wellness expert . It’s work stress. It’s the stress of trying to keep up with the pace of daily life, which technology has hastened more than ever (just think how many emails come flooding into your inbox each day). “People are feeling lonelier and less able to unwind and slow down, which makes them feel more anxious and overwhelmed by even the simplest tasks,” Patel says.

RELATED: A Guide to Understanding Stress — Including How to Manage It

At Everyday Health, self-care is taking steps to tend to your physical and emotional health needs to the best of your ability.

Here, we explore the trend, where the definition of self-care comes from, and what it can do for your long-term health.

What Is Self-Care, and Why Is It Critical for Your Well-Being?

According to this definition, self-care includes everything related to staying physically healthy — including hygiene, nutrition, and seeking medical care when needed. It’s all the steps an individual can take to manage stressors in his or her life and take care of his or her own health and well-being.

RELATED: Wellness and Self-Care During Radical Movements

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Common questions & answers.

Self-care is anything you do to take care of yourself so you can stay physically, mentally, and emotionally well. Its benefits are better physical, mental, and emotional health and well-being. Research suggests self-care promotes positive health outcomes, such as fostering resilience, living longer, and becoming better equipped to manage stress.

Common examples of self-care include: maintaining a regular sleeping routine, eating healthy, spending time in nature, doing a hobby you enjoy, and expressing gratitude. Self-care can look different for everyone, but to count as self-care, the behavior should promote health and happiness for you.

To get into a routine of regularly practicing self-care, experts recommend starting small rather than tackling the most challenging thing first. Choose one practice each week to weave into your daily routine. Note any positive changes, and add in more practices when you feel ready.

As self-care has become more mainstream, the definitions have started to become more about general wellbeing and tend to focus on tuning in to one’s needs and meeting those needs. “Self-care is anything that you do for yourself that feels nourishing,” says Marni Amsellem, PhD , a licensed psychologist based in the greater New York metropolitan area.

“That can be something that’s relaxing or calming, or it can be something that is intellectual or spiritual or physical or practical or something you need to get done,” she says.

Self-care requires checking in with yourself and asking yourself how you’re doing physically, mentally, and emotionally. Some people use it to deal with difficult news stories, while others practice self-care just to maintain their happiness day to day . Self-care does not mean the same thing for everyone. Different people will adopt different self-care practices, and even your own definition might change over time. “What is self-care for one person will likely differ from someone else, and what’s self-care for you one day might not feel like self-care another day,” Dr. Amsellem says.

Engaging in self-care regularly could help you put your best foot forward. “When we are regularly taking care of ourselves, we are better able to react to the things that go on in our lives,” Amsellem says. “It’s something we do to maintain positive well-being.”

RELATED:  9 Essential Skills That Will Make You More Resilient

Types of Self-Care

“It could be anything that floats your boat — anything that puts a smile on your face,” Dr. Gill Lopez says. “Anything that makes you feel cared for, even if it’s you caring for yourself.”

There are a few different categories of self-care:

• Emotional self-care , such as self-talk , weekly bubble baths, saying “no” to things that cause unnecessary stress, giving yourself permission to take a pause, or setting up a weekly coffee date with a friend
• Physical self-care , such as prioritizing sleep, adopting an exercise routine you can stick with, or choosing healthy and nourishing foods over highly processed ones
• Spiritual self-care , such as attending a religious service, spending time in nature, meditating , incorporating regular acts of kindness into your day, or keeping a gratitude journal

Additionally, Gill Lopez puts self-care into two further categories: temporary and enduring.

What Counts as Self-Care, and What Doesn’t

There’s no way to say exactly what counts as self-care because everyone’s definition is their own and unique.

The underlying rule is that it’s something that brings you sustained joy in the long run, Courtney says. And though there are plenty of examples of self-care that seem to tread a fine line between a health-enhancing behavior and self-indulgence, self-care doesn’t have to be about padding your calendar with luxurious experiences or activities that cost money (though it certainly can).

RELATED: Is Social Media Busting or Boosting Your Stress?

Consider a manicure or a massage or any other pampering activity. It might seem indulgent, but if the activity helps you de-stress and carve out time for yourself, it counts as self-care, Amsellem says. If weekly manicures or monthly spa days are beyond your means, they will likely add stress to your life in the long run, so there are plenty of other self-care practices you can adopt.

“Self-care does not have to cost anything — it’s just doing things you enjoy. And a lot of the things we enjoy or feel fulfilled from cost nothing,” Amsellem says. “Stepping outside and taking a deep breath, for example, might be the greatest act of self-care.”

Even if you can’t spend lots of time and money, Gill Lopez says you can still practice self-care several times a week by turning things you do every day into self-care practices.

Maybe you try being more mindful of your thoughts on your commute, or maybe you find ways to make daily tasks, like showering, more enjoyable. Pick a soap with a scent that you love, and focus on the physical sensations of the shower. Gill Lopez says: What does your shower smell like? What does it sound like? How does the warm water feel on your skin? “For about 10 minutes in the shower, which I have to do anyway, instead of letting my monkey brain run wild, I’m right there,” she says.

Daily chores like making your bed in the morning are also examples of self-care — or can be. “This is where that individuality comes into play, because for some people there is no way making a bed feels like self-care — it may just feel like a chore,” Amsellem says. But if it helps you claim your day and gives you a sense of accomplishment early on, you’ll have that with you even if the rest of the day gets derailed, Amsellem says.

The simple act of making your bed in the morning likely isn’t sufficient to account for all your self-care, she says. You may need to routinely devote time and energy to other self-care practices, she adds. “But if there are some days when you feel out of control, on those days, starting the day off doing what you wanted to do for yourself might be one of the biggest forms of self-care you engage in that day.”

And sometimes when all of our other self-care plans get thrown out of whack (you worked through your yoga class, your friend canceled your coffee date — we’ve all been there), it’s those small practices of self-care that provide just enough calm to help us get through the day and wake up in a better mood tomorrow.

RELATED: 20 Tips to Help You Build Resilience and Better Cope

The Effects: How Self-Care Benefits Your Health and Well-Being

Many common self-care practices have been linked to longevity and other positive health outcomes, says  Ellen K. Baker, PhD , a psychologist based in Washington, DC. There’s a lot of research, for example, showing that things like exercise, yoga, and mindfulness are supportive of mental and physical health, she says.

The following self-care practices have been well-researched and linked to a longer life:

The clinical evidence documenting the long-term health benefits of specifically taking a self-care approach to health (over other approaches) is less robust, but it is building.

How to Start a Self-Care Routine

To get started with a self-care routine:

• Determine which activities bring you joy, replenish your energy, and restore your balance.
• Start small by choosing one behavior you’d like to incorporate into your routine in the next week.
• Build up to practicing that behavior every day for one week.
• Reflect on how you feel.
• Add more practices when ready.
• Get support through sharing practices from loved ones, a coach, a licensed professional (like a therapist or dietitian), or through your healthcare plan, community, or workplace.

Practicing self-care doesn’t need to be a heavy lift right out of the gate. Here are a few ideas to ease you into your self-care journey:

• Start each day by paying attention to your breath for five minutes and setting intentions for the day.
• Eat breakfast.
• Reflect on what you’re grateful for each night.
• Put your phone on airplane mode for a half hour before bed each night to release yourself from the flurry of notifications.
• Call a friend just to say hello.
• Take up a relaxing hobby.
• Pick a bedtime, and stick to it.

Note: If you read this and feel a sense of demoralization or sadness from the challenges of mounting or establishing a self-care practice, it’s best to get help and support. There may be barriers to caring for yourself from past trauma, mental health issues, or family situations that may be making it more challenging to get started. Seek support from trusted counselors and behavioral health providers (like a therapist), a trusted primary care doctor, or a close friend.

The bottom line: Self-care can have a positive effect on your health and outlook, but it requires a commitment or intention to invest in your well-being.

Learn More About How to Start a Self-Care Routine

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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• Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years. JAMA Network Open.
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• Mills J, Wand T, Fraser JA. Exploring the Meaning and Practice of Self-Care Among Palliative Care Nurses and Doctors: A Qualitative Study. BMC Palliative Care . April 18, 2018.
• Holzel BK, Carmody J, Vangel M, et al. Mindfulness Practice Leads to Increases in Regional Brain Gray Matter Density. Psychiatry Research: Neuroimaging . January 30, 2011.
• Pizzo PA. A Prescription for Longevity in the 21st Century: Renewing Purpose, Building and Sustaining Social Engagement, and Embracing a Positive Lifestyle. JAMA . January 9, 2020.
• Saint-Maurice PF, Coughlan D, Kelly SP, et al. Association of Leisure-Time Physical Activity Across the Adult Life Course With All-Cause and Cause-Specific Mortality. JAMA Network Open . March 8, 2019.
• Alimujiang A, Wiensch A, Boss J, et al. Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years. JAMA Network Open . May 24, 2019.
• Wang X, Ouyang Y, Liu J, et al. Fruit and Vegetable Consumption and Mortality From All Causes, Cardiovascular Disease, and Cancer: Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. BMJ . September 13, 2014.
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• Rojas-Rueda D, Nieuwenhuijsen MJ, Gascon M, et al. Green Spaces and Mortality: A Systematic Review and Meta-Analysis of Cohort Studies. The Lancet Planetary Health . August 11, 2021.
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What Is Self-Care and Why Is It Important?

4 Ways to Practice Self-Care

What Is Self-Care?

• Building a Self-Care Plan

Self-care is the practice of taking care of physical, mental, emotional, and spiritual aspects of your life to promote health and wellness.

While many people may view self-care as a form of selfish indulgence, the act of caring for oneself is an important part of a person's overall well-being.

Many people do not fully understand what self-care means. Read on to find out more about what self-care is, examples of practicing self-care, and why it’s important for your mental and physical health.

Maskot / Getty Images

According to the World Health Organization (WHO), self-care is being able to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a healthcare provider.

The WHO also mentions that self-care is a broad term and many facets of a person’s life come into play, including:

• Hygiene (general and personal)
• Lifestyle factors such as exercise level and leisure activities
• Environmental factors such as a person’s living conditions or social habits
• Socioeconomic factors such as a person’s income level or cultural beliefs
• Self-medication and following treatment plans for current illnesses

The main goal of self-care is to prevent or control disease and preserve overall well-being through consistently taking care of various aspects of your health.

For a person to practice true self-care, they must use personal responsibility and self-reliance in a way that positively impacts their health in the current moment and the future.

Overindulgence in spending

Binge-eating your favorite but unhealthy foods

Participating in activities that provide instant gratification

Going on expensive and lavish vacations

Perfecting oneself by any means necessary

Numbing bad feelings using alcohol or illicit substances

Binge-watching television

Prioritizing one's physical and mental health

Adopting healthy lifestyle habits that can be maintained long-term

Eating a healthy diet

Finding exercise activities that you enjoy and participating in them regularly

Getting an adequate amount of good-quality sleep

Following treatment plans for existing conditions accordingly

Taking time out for yourself to participate in healthy activities you enjoy

What Types of Self-Care Are There?

Various forms of self-care involve different activities or actions. Each form is as important as the other and drives optimal health and well-being.

Physical Health

Taking care of your physical health is a form of self-care that helps improve quality of life and prevent or manage chronic conditions.

Physical self-care will be different for each person, but ways you can practice physical self-care include:

• Getting the proper amount of exercise
• Eating regular, well-balanced meals that are mostly whole foods and staying hydrated
• Engaging in relaxing activities that can help manage stress
• Getting enough sleep
• Getting regular medical and dental care

Mental Health

Mental self-care is designed to drive a healthy mind by practicing brain-stimulating activities and healthy mental behaviors. Mental self-care can help you manage stress, lower your risk of illness, and increase your energy.

While no two people are the same, these strategies can help you manage stress and stimulate your mind:

• Use relaxation programs or apps regularly to incorporate meditation, yoga, muscle relaxation, or breathing exercises. 
• Practice gratitude by reminding yourself daily of things you are grateful for. Write them down at night or replay them in your mind.
• Participate in creative activities you enjoy.
• Read a book or do a puzzle.
• Play games such as Scrabble, crossword puzzles, or other brain teasers.
• Try a new hobby.
• Engage in exercise.
• Take adult education classes.
• Seek help from a professional as needed.

Relationships

Having healthy relationships is a form of social self-care all its own. Research has shown that different forms of relationships, whether they be romantic, platonic, or familial, can all benefit overall health and well-being.

On the flip side, not having healthy relationships can be detrimental to health. When people lack platonic relationships, they are more likely to be subject to psychological distress and engage in unhealthy behaviors.  

Ways to foster relationships include:

• Regularly scheduling get-togethers (coffee, a walk, a meal, going to the movies, or just hanging out) with friends or family members
• Connecting with community or faith-based groups
• Volunteering for a local organization
• Joining a local group, such as a hiking club, knitting group, or other interest group

Not everyone has a spiritual or religious need. However, for some people nurturing their spirit allows them to connect on a deeper level with themselves and to think beyond themselves.

Spiritual self-care practices might include:

• Hiking or spending time in nature
• Listening to inspirational music
• Going to church or attending virtual spiritual activities or groups
• Talking with a spiritual advisor

Why Is Self-Care Important?

Practicing self-care regularly can bring about both short- and long-term benefits that lead to improved well-being and an improved health status.

In the short term, people who practice self-care can see positive changes such as:

• Reduced stress levels : Putting your health and needs first along with giving yourself a bit of rest can significantly reduce stress levels.
• Increasing self-worth : The more you take care of yourself, the better you will feel about who you are as a person. This is because more of your core needs will be met on a regular basis.
• Feelings of belonging : A short-term benefit of spending time with others will provide feelings of belonging and love, which is good for your overall mental health.

While the short-term benefits of self-care are good, the long-term benefits are what self-care is more focused on. Some long-term benefits include:

• Managing chronic conditions: By practicing physical and mental self-care strategies, conditions such as depression, diabetes, and heart disease can be more effectively managed.
• Disease prevention: Implementing self-care practices, such as regular exercise, healthy eating, and stress management techniques, reduces the risk of heart attack , stroke , and obesity in the future.
• Stress reduction: Stress affects all systems in the body. Chronic stress can lead to chronic health conditions. Practicing self-care that reduces chronic stress can help lower the risk of developing health conditions, such as heart disease, high blood pressure, gastrointestinal disorders, and more.
• Healthier relationships: When taking better care of our personal needs, we are better able to engage in healthy relationships partially due to increased self-esteem and self-worth.
• Improved job satisfaction: A study of nurses found those who implemented intentional self-care practices had significantly higher job satisfaction. The authors suggest implementing self-care practices could improve job satisfaction and teamwork while reducing burnout.
• Reduced burnout: Authors of a review of multiple studies concluded the solution for burnout is complex, but self-care strategies are one of several components that could be effective.
• Improved quality of life: When self-care practices help to better manage health conditions, reduce stress, or create a greater sense of belonging, overall well-being and quality of life improve.

How to Practice Self-Care

Building your perfect self-care plan will depend on your personal health and lifestyle. To create a plan to encourage better health and well-being:

• Determine your overall level of health: Once you know your starting point health-wise, you can begin adding or subtracting certain activities or stressors in your life to focus on improving your health.
• Identify your stressors: Make a list of things that cause you stress in all aspects of your life. The next step is to do your best to avoid certain stressors. If they are unavoidable, teach yourself coping techniques that can help lessen your stress reaction to certain situations.
• Identify your coping strategies: Everyone develops strategies to cope with health issues, stress, and other life problems. Make a list of your coping strategies and see which ones are healthy and which ones aren’t. The unhealthy ones that don't serve you well can be swapped out for healthier coping mechanisms.

After completing these three steps, you can begin to formulate a plan that you can commit to.

Self-Care Strategies for People With Chronic Disease

If you have a chronic disease, your self-care plan may look a little different than that of someone who does not. This is only because you will have to incorporate certain activities that will benefit you. For example, if you have diabetes , ensure that coping strategies and activities you utilize as self-care help you manage your condition while you follow your treatment plan.

Self-care is the practice of taking care of the physical, mental, emotional, and spiritual aspects of your life to promote health and wellness. It is a lifestyle that enables you to set aside time for your health to ensure your overall well-being now and for years to come.

If you do adopt the right techniques to care for yourself, you will be able to reap the benefits, such as better physical and mental health, the prevention or better management of disease, and better personal and workplace relationships.

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Monroe C, Loresto F, Horton-Deutsch S, et al. The value of intentional self-care practices: The effects of mindfulness on improving job satisfaction, teamwork, and workplace environments . Arch Psychiatr Nurs. 2021 Apr;35(2):189-194. doi: 10.1016/j.apnu.2020.10.003

Adnan NBB, Dafny HA, Baldwin C, Jakimowitz S, et al. What are the solutions for well-being and burn-out for healthcare professionals? An umbrella realist review of learnings of individual-focused interventions for critical care . BMJ Open. 2022 Sep 8;12(9):e060973. doi: 10.1136/bmjopen-2022-060973

California State University Department of Educational Psychology and Counseling. How to Create an Individualized Self-Care Plan.

By Angelica Bottaro Bottaro has a Bachelor of Science in Psychology and an Advanced Diploma in Journalism. She is based in Canada.

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The Spotlight

Mind, body, and soul: the importance of self care.

Sarah Jacobson , Editor-in-Chief | January 31, 2019

Sarah Jacobson

Some options for self care include journaling, taking a bath, reading, or exercise.

The busy schedules of many high school students inevitably lead to one thing: stress. We often spend so much of our day completing homework, writing essays, and studying for tests that we forget to spend time on ourselves. One of the best things we can do for our mental health is set aside a little bit of time everyday to assess how we feel mentally, and then address any negative emotions.

Oxford Dictionaries defines self-care as, “the practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.” Self-care is any activity that helps improve a person’s mental health. This activity is completely up to the individual, and can be anything, from running to reading. In order for the activity to constitute as an act of self-care, it only needs to positively impact your mental state.

“[Self care is] taking care of yourself and making sure… that you’re staying healthy and that you put yourself first sometimes because that’s really important,” sophomore Michelle Li said.

The mental health benefits of self-care are extensive. The whole purpose is to provide yourself with a mental break from your day-to-day stress. According to the National Alliance of Mental Illness , stress can cause headaches, low energy, gastrointestinal issues, and insomnia. In addition, chronic stress can lead to mental illness, and is an overall negative component of a person’s life.

Taking regular breaks from stressful situations is important. To reduce the chances that your stress will lead to mental illness, you should plan some breaks throughout the school or work day, so that you can practice meditation, read, or do something that takes your mind off of your troubles.

“I value self care,” senior Alyssa Kovacs said, “because just like you would care of yourself when your body is physically sick, you should take care of your body when you’re not feeling well mentally.”

The physical health benefits of self care are not quite as plentiful, but they do go beyond just reducing the physical symptoms of stress. While self-care doesn’t always directly affect any particular aspect of your body, you benefit from a phenomenon called the relaxation response. Mosby’s Medical Dictionary describes the relaxation response as a protective mechanism against stress that can cause decreased heart rate, lower metabolism, and decreased respiratory rate. This response can be triggered through activities like yoga and meditation.

Self-care can be positive for physical health in more ways than just initiating the relaxation response. For example, if you rarely do stretches for physical therapy, then taking some time out of your day to do those stretches will not only provide a mental break but also some positive physical benefits.

“I practice mindfulness which means to grow an awareness of how our body communicates. I have learned to recognize what anxiety feels like in my body or what anger feels like in my body,” said science teacher Mr. David Dougherty, who advises the “Finding Peace Within” club during Spartan period. “When I recognize the experience, I stop and simply notice my breathing and focus on breathing and relaxing. It is a wonderful practice.”

When life gets stressful, sometimes the things we should be doing, like laundry, gets pushed aside in favor of work. Taking the time to make sure that your personal affairs are in order is just as much an act of self-care as doing a facemask. For some people, doing some chores or taking care of one’s physical health is more relaxing and beneficial.

“I make sure to take a few breaks between studying, and read a book or something to ease my mind, so I don’t have to think so much about everything that I’m stressed about,” Li said. “I make sure that I have specific routines during the evening to make sure that I’m not stressed out.”

Many people are often skeptical of self-care because they view it as selfish. This raises the question of whether or not it is selfish to put yourself first in some situations. In my opinion, it is absolutely not selfish. Sometimes you need a break from the fast-paced world around you, and it’s okay to recognize that and act upon it. In fact, self-care can, in some ways, be seen as a selfless act; if you’re not putting 100 percent into all that you do, then you are doing those around you a disservice.

Self-care is wonderful for everyone’s mental and physical wellbeing. Taking a break and making the time to assess and manage your mental health helps ensure that you are able to put your best foot forward no matter what life brings.

• Alyssa Kovacs
• David Dougherty
• Michelle Li

Senior Sarah Jacobson is a third-year staff reporter, former Our World editor, and current Editor-in-Chief of the Spotlight. She is also the head of social...

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A reflection on the importance of self-care

By Cecilia Vorfeld

This piece was originally a Voices column in The Johns Hopkins News-Letter .

Amongst all this chaos and high stress as the year kicks off, we should never forget to take care of ourselves first. No matter how important exams feel, your health is vital. It's no wonder the freshman plague coincides with midterm season every fall. You can hear the symphony of coughs and sneezes in large lecture halls, especially while everyone is furiously scribbling away during an exam.

I myself got incredibly sick before one of my Brain, Behavior and Cognition midterms freshman year. Needless to say, I completely bombed that exam as I felt so awful that I could barely read the questions. Thank goodness I could drop a midterm. This plague I was suffering was more down to stupidity, but it was also part of learning what it means to go to college and to find balance here at Hopkins.

I had decided to do a 24-hour sci-fi movie marathon, from 8 a.m. on Saturday to 8 a.m. on Sunday, with six new friends in my small Sylvester AMR I double (still hands down the best place to live freshman year, despite this horrific event — just saying).

As you can imagine, it did not end well. Seven people in one dark, small room, watching around 12 films one after the other, with only a few breaks and chips to sustain us —it was a recipe for disaster. Unsurprisingly I felt awful on Monday. I was dead. An absolute zombie. And yet I had a midterm on Tuesday morning which I needed to do. If only I had taken better care of myself.

Twenty four hours with no fresh air. That is a death sentence for sure. My freshman year self did not see how that was rather unhealthy of me, and so I want to encourage you all to learn from my mistakes.

Right now, the weather continues to be so beautiful. Soon enough fall will come with its rain and then the nights will get longer and winter will approach with its cold winds. Enjoy the sunshine while you can my friends! You could do this by getting coffee with a friend outside, reading on a quad or even working out — go for a run or walk around campus.

Personally, I try to exercise regularly, but when I don't manage my time well, it's the first thing that goes out the window. But when I do, it's always so worth it. It's a great way to process through whatever is stressing you out, feel those endorphins pumping and take a break from everything that is going on around you. I'll usually go first thing in the morning because at that point I am not even fully awake yet so I don't have time to think about what I need to get done.

By the evenings, my plate is so full, I can't seem to find time to make my way over to the Rec Center. Again, whatever works for you and your schedule is best, but if you haven't tried it out yet, I'd recommend it.

My second recommendation to you all, no matter how long you've been here, would be to get enough sleep. As an RA this year, I certainly witness residents staying up late into the night and I myself this past week have not been getting the sleep I need. It never ends well. Everything just seems so much harder when you're tired. I know I am a lot more irritable when I haven't had enough shuteye and any little thing that may never have annoyed me on a regular day, makes me want to burst into tears.

Of course, some people can function on less sleep than others, but I would encourage you all to make sure that you don't lose sleep because you left everything last minute.

Managing your time can really help make things better in the long run. I believe in taking time to relax and do things you enjoy, but don't do that in order to delay your work. Fit those treat-yourself-moments into your schedule.

I often will work with a friend so they can encourage me to get the worst over with, the assignment I keep putting off, the email I don't want to write. You've just got to rip off that band-aid. Then it's done. Leave it, and it becomes almost too late to the point that you have to sacrifice your sleep and get all stressed. People will say that there are not enough hours in the day, but there are exactly 24 hours each day for each of us, and I believe that we have total control over how we spend those hours.

Maybe I come from a very privileged perspective, but I think that if a class is too much, or a club you're in, or a job you work or the research you do, you have the power to change that. Very few things are absolutely necessary.

And if they are, then the stress you go through must be worth it or why do it at all. Know that you can always ask for help or alterations to create more balance in your life. As a senior, I feel that the more help I ask for, the more questions I ask, the more I use the resources available to us here at Hopkins, the happier I am and the more balance I have in my life.

I only have one more year here so I definitely want to max out on everything that is available to me, such as the extracurriculars I do. They are things that I get a huge amount of pleasure from and thoroughly enjoy. However sometimes I have to recognize that I need to set boundaries. I need to take care of myself first. There is nothing wrong with that. People are understanding.

Self-love is not selfish. You can't pour from an empty cup. Please remember that in the coming weeks and months here at Hopkins and make sure to put your own health and happiness first. You will make others around you healthier and happier too.

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How to Take Care of Yourself: The Importance of Self Care

Start Taking Care Of Yourself

Self care is an important part of staying physically and mentally healthy. For many people learning to take care of yourself is a process that can be challenging. Often when people are growing up they are taught to put the needs of their work, their families, and other people ahead of their own needs.

But it’s okay to focus on yourself. In fact, it’s the only way that you’re going to have the energy and strength to look after other people. Bettering yourself through self care will make you healthier and happier.

What Is Self Care?

Self care at the simplest level is making sure that you are doing the things that you need to do in order to stay healthy physically and mentally. Caring for yourself is an active choice that you need to make everyday that prioritizes your own health and happiness.

That sounds simple, but most people struggle to incorporate self care into their daily routines because they think it seems selfish. Self care isn’t selfish, but it can feel that way when you’re used to putting everyone else first. When you first start taking care of yourself some of your friends and family members might resent that you no longer put them first. That’s ok. Keep practicing self care.

Physical Self Care

Physical self care is something that a lot of people struggle with because there never seems to be enough time or energy to do the things that you know you should do like exercise daily or eat healthy. It’s common for people to have the best intentions to get up early and workout or make a healthy dinner but then to sleep in and hit the drive thru for dinner because they are overwhelmed, stressed out, and exhausted from their day filled with handling problems and catering to everyone else.

There are a lot of significant health benefits that come from making physical self care a priority. Regular exercise will help you keep your muscles strong. It also helps reduce stress. It can help with weight management. And according to medical studies taking the time for regular exercise can have any or all of these effects on your physical health:

• Better sleep
• Lower risk of heart attack
• Lower stress levels
• Stronger bones
• Better cardiovascular health
• Lower cholesterol
• Reduce risk of some kinds of cancer
• Lower risk of diabetes and insulin resistance
• Better circulation
• Better mood

When you see all the benefits that you can get from just 30 minutes of regular exercise each day it makes it a little easier to prioritize regular exercise.

Mental Self Care

Mental self care means giving yourself a break from the worries and stresses that you have to deal with all day long so that you can relax, clear your mind, and focus. Taking regular mental health breaks for self care can help you manage the symptoms of conditions like depression and anxiety and for some people can get rid of those symptoms entirely. Meditation, journaling, making art, and pursuing hobbies are all things that you can do to practice mental self care.

Making time For Self Care

The number one reason that people neglect self care is that they say they don’t have the time. But how many hours have you spent on social media today? How many minutes have you spent mindlessly scrolling through the news? There is enough time in the day to make time for self care if you are aware of your time and choose how you spend it. You have to make an active choice to make self care a priority instead of other things like spending time on social media.

Most smartphones these days have an app that will track how long you spend on social media each day. Check the app every day for a week. You may be shocked to see how many hours each day you waste mindlessly on social media. Swap 30 minutes of exercise and 30 minutes of art for just one hour spend on social media and you’ll be shocked at how much that will change your physical and mental health.

Self Care Ideas

Self care tips are usually not that easy to apply to real life. It’s all well and good for celebrities or gurus to talk about meditating for hours when they don’t have a job, kids, and other obligations. Here are some easy to follow self care ideas that anyone can do to start a regular self care routine no matter how busy they are:

• Set your alarm for 30 minutes earlier than usual. When you get up reach for a notebook and pen instead of your cell phone and write three pages. Just write whatever comes into your mind. This will help you get rid of worries and stress and focus on the day ahead.
• Make breakfast the night before. If your mornings are very hectic start preparing a healthy breakfast the night before so that you can still eat a healthy meal in the morning. You can put prepared oats and fruit in a paper cup and put it in the fridge so you can grab it on the way out. Or mix up a smoothie quickly in the morning. But make time for a healthy breakfast.
• Spend one evening each week on a hobby. You can join a class or just spend an hour in the tub reading a book. Whatever kind of hobby appeals to you is fine. But spend at least one hour once a week doing something just for the fun of it.

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Jen Ashley is a writer living in Charleston, South Carolina who seeks to find the humor and humanity in all things. Yes, Ashley is her last name.

Taking Care of Ourselves

By jen ashley.

This essay has an associated podcast episode. Listen now .

My friends know me as ‘Jen’, but marketing agencies know me as ‘a mid-20s American woman.’ I am the target demographic for those shilling self-care products, and I am bombarded with ads for them constantly. If they knew me a little better, though, they might realize that no essential oil diffuser in the world could calm these ever-fraught nerves, and even if it could, I wouldn’t be able to afford it.

The term ‘self-care’ took off in the late 2010s as a means to combat the growing trend of burnout. At the heart of the concept was self preservation . It wasn’t about fixing your problems, it was about coping with them: “Your life sucks. Treat yourself to 10 minutes of meditation, or a manicure!”

Newsletters and blogs devoted to self-care started springing up. The faces of stylish, beautiful women in the bylines tell us in gentle, feminine tones that we should buy that sponsored eucalyptus candle or vegan yoga mat as if that will satisfy our growing desperation for peace.

Search the hashtag #selfcare on Instagram, for instance. In between pastel graphics featuring inspirational quotes, you’re bound to find numerous product posts: alternative medicine, moisturizers, crystals, throw pillows, detoxifying teas and low-calorie ice creams. “We can make you feel a little better,” the brands promise, “ for a price. ”

After a year filled with fear, loss, sickness, change, and uncertainty, the need to address my own physical and mental wellbeing reached an all-time high. I wasn’t happy, and I could no longer believe the lie, “If I can just get through this week , my schedule will start clearing up.” I realized I too had a need for self-care, but the online discussion around it felt less like a resource and more like a marketplace oversaturated with overpriced hokum.

Self-care may have started out as a good faith movement for combating burnout, but it has grown into a $450 billion industry that preys upon those who are burnt out. But if life is so hard for so many people, imagine how much harder it must be for those who can’t afford to pamper ourselves with $100 facials? Aren’t they, too, deserving of self-care? And if so, where does it leave them?

Maybe we shouldn’t be listening to the marketers who tell us that we are too old, too ugly, or too imperfect, and that we need to be fixed. Maybe we should listen to ourselves instead.

Should we purchase blue light glasses to protect our eyes from the excessive screen time, or should we quit scrolling our timelines? Should we download a freemium meditation app, or should we take a walk outside? Are we practicing self-care, or have we lost our sense of self?

One evening recently, I was feeling particularly exhausted. All I wanted to do was sit on my sofa and pretend that I did not exist. When I, shoeless, stepped on a spill on the floor, I seriously considered returning to the couch with dirty bare feet. Instead, I forced myself to go to the tub and wash them. It sounds odd, but the quiet and solitary act of washing my own feet felt incredibly therapeutic. It occurred to me that maybe what I was doing was, technically, self-care.

When reflecting more on the concept, I realized I’d been framing it the wrong way – starting with the very term. I began to put intention not into ‘self-care’, but ‘taking care of myself.’ Simply by making it an active phrase rather than an ambiguous term, it instantly became less like an impulsive purchase or an elitist indulgence and more like a necessity.

It is a mantra. When I feel a sense of dread sweeping over me at the thought of doing the laundry, or flossing my teeth, or responding to an email, I now think: “By doing this, I am taking care of myself.” It doesn’t necessarily make these tasks enjoyable, but it does give me a sense of mindfulness.

While self-care is a reactionary measure, taking care of myself is a lifestyle. I no longer make to-do lists for the day, where work deadlines are prioritized above all else. Instead, I make a schedule that incorporates an even mixture of chores, work and self. Lunch breaks are just as important as a mandatory Zoom call. My career will not end if I opt to take a 20-minute walk over a doom-scroll through my inbox – and if that was actually a possibility, would I really want that career?

I challenge you to stop thinking that life is inevitably stressful and that your only option is to take the occasional vacation or book a quarterly massage to patch up your feelings of burnout. You can still book that yoga retreat or buy that candle if you can afford it, but you should think of those purchases as treats, not band-aids. Your wellbeing is not a commodity. Take care of yourself.

A tall Victorian at the end of the line for the J-Church streetcar was home to The Integral Counseling Center. I caught the streetcar a block from my apartment on that most rare of things in San Francisco, flat ground, and rode the car as it lurched around the curves up a very steep grade.

There is no magic deeper than re-telling a story, for you are giving yourself agency to assign meaning and (most importantly) to assign usefulness to time and events. When fairytale writer Hans Christian Andersen wrote, “Our lives are fairytales written by God’s fingers,” it was not just a cute ditty— it was a magic healing spell. 

Greater Good Science Center • Magazine • In Action • In Education

Why Taking Care of Your Own Well-Being Helps Others

Friday happened to be the International Day of Happiness, but people around the world feel anything but happy right now. Many of us are stressed and worried, wondering what this global pandemic means for our friends, families, and communities.

The pursuit of happiness is likely the furthest thing from people’s minds. Yet, as Buddhist monk and psychologist Jack Kornfield once told me in an interview , cultivating a joyful spirit can actually help not only us, but the people around us—especially when things are hard. “Our gift to the world comes as much through our being and presence, our smile and touch, our sense of possibility and the mystery of human life, as it does in the specifics of what we do,” he says.

It’s a lovely sentiment, and it also seems to be supported by science. Study after study shows that well-being—either being in a positive mood or recognizing that you have a good life—benefits those in our social sphere, whether we’re talking about our families, workplaces, schools, or society at large. When we’re happy, we’re better relationship partners, more kind and helpful in our communities, and more productive in our workplaces—all of which may be useful during this time of crisis.

In other words, our emotional state affects others, too. Here are some of the ways that pursuing our well-being might make a positive difference in other people’s lives.

Our well-being is contagious in social circles

Researchers Nicholas Christakis and James Fowler have found that, in social networks, happiness can be contagious up to three degrees of separation from its initial source (you!). That means that when you are happy, the people you are connected to tend to be happier, as are the friends of those friends and the friends of your friends’ friends—like, for example, your sister’s boss’s running buddy.

Happiness contagion can also happen in schools. One study found that a student’s individual well-being and happiness at the end of the school year partly depended on how happy and satisfied with life their classmates were earlier in the year. And it can happen at home in families and in workplaces , too.

Why would that be? It turns out that our brains are pretty attuned to the emotions of those around us. Through a complex neural system sometimes referred to as “mirror neurons,” we experience the feelings of others inside ourselves. It’s why when we smile, it can make others smile , and when we laugh, it tickles other people’s funny bones. As long as we are in some kind of contact with people—physically or even online —our good feelings tend to spread to them.

Our well-being helps us bond with others

Even when we’re isolated, good relationships are just as important as ever—offering the love, care, and connection we need for these difficult times. And taking care of our well-being can help us maintain those relationships in a myriad of ways (and help keep anger and tension at bay).

In one experiment , researchers found that inducing happiness in individual romantic partners by showing them happy imagery made them feel better about their relationship. In another experiment , people expressing greater positive feelings tended to have more satisfying, less contentious marital discussions around conflicts, which could help couples stay together longer.

In a large review of these kinds of studies, authors Shannon Moore, Ed Diener, and Kenneth Tan suggested several possible ways that good feelings could contribute to relationship building, in both the short term and the long term. Among them are:

• Happy people are more likely to engage with others and be more social .
• When meeting new people, happier people tend to have more substantial interactions and feel a greater sense of commonality than less happy people.
• Happy people are less likely to have conflicts with others and are better at negotiating differences .
• Happy people may be more kind and helpful toward others.
• Other people find it rewarding to be with happy people.

This suggests that there is some kind of reciprocal relationship between well-being and social bonds, which strengthens both. That’s not only good for you, but it’s also good for each person you’re connected to.

Our well-being can improve the health of those around us

It’s true that happiness seems to have positive effects on your health and longevity . Studies have found that happier people tend to have stronger immunity , maintain their weight better, and sleep better —which all, in turn, can lead to better health.

But could our well-being affect the health of those around us, too? At least some research suggests it does.

Studies have found that when we’re happier, our spouses have better health and greater longevity , though the exact reasons for that are unclear. It could be that happier spouses have more energy for helping and supporting sick partners, as researcher Olga Stavrova speculates. But it could also be that a cheerful spouse makes their partner feel happier or less stressed, and that’s what indirectly makes them healthier.

Our well-being helps us engage in social problems and help the world

We all need to pitch in right now and do the right thing to protect society at large. Fortunately, taking care of our own well-being may give us the emotional resources to help those around us deal with the coronavirus.

As one study found, happier people are more likely to care about the problems of the world and to take action to alleviate suffering—perhaps because they have more personal agency and energy to do so. Another study in Germany found that happier people tended to be more involved citizens—meaning, they voted, volunteered, and participated in community activities more than less happy people—possibly because they were optimistic and trusted others more. Yet another study in Latin America found that happier people tended to vote more, and that happiness was likely the cause—not the effect—of voting.

Greater Good’s Guide to Well-Being During Coronavirus

Practices, resources, and articles for individuals, parents, and educators facing COVID-19

Of course, saying that your well-being helps others isn’t meant to pressure you to be happy all the time, which is pretty much impossible even in more normal times. It’s good to remember that all emotions can be useful under certain circumstances, including negative ones, such as when fear keeps us from taking unnecessary risks or sadness helps signal to others that we need comfort. Nor does it mean that we should simply put on a happy face when we don’t feel happy. Accepting our negative emotions is actually useful for our well-being, while repressing them generally isn’t.

But these findings do suggest that taking care of our well-being need not be entirely a selfish pursuit, even now. We can all try to do so as individuals—by practicing keys to more sustained well-being , like gratitude, mindfulness, awe, and compassion—and try to build societies that promote wellness. And you can pretty much bet that by nurturing our well-being, we will be helping those around us to cope better with the coronavirus, contributing to a better world for all.

About the Author

Jill Suttie

Jill Suttie, Psy.D. , is Greater Good ’s former book review editor and now serves as a staff writer and contributing editor for the magazine. She received her doctorate of psychology from the University of San Francisco in 1998 and was a psychologist in private practice before coming to Greater Good .

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The Importance of Self-care: a Personal Reflection

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To Take Care of Others, Start by Taking Care of Yourself

• Whitney Johnson

Most of us are not on the overtaxed frontlines of the healthcare battle, but all of us can be first responders to the need for emotional support. Almost everyone needs connection to others and the opportunity to give and get support right now. So, how can you shore up your mental health and deepen your own emotional reservoir? The author offers four suggestions: 1) Start with self-care. We can’t share with others a resource that we lack ourselves. 2) Ask for help when you need it. If you don’t ask for that support, the need for it will be revealed in ways that don’t serve you. 3) Ask others “How are you?” Take time to listen to their full answer and walk through your personal rollercoaster ride. 4) Look for the positive and say it aloud. Express appreciation, give compliments, and call out triumphs, no matter how small. If you see something good, speak up.

In these difficult times, we’ve made a number of our coronavirus articles free for all readers. To get all of HBR’s content delivered to your inbox, sign up for the Daily Alert newsletter.

As businesses and schools are shuttered, economic uncertainty encroaches, and a pandemic rages worldwide, there is plenty of anxiety to go around. We’re watching our healthcare system be pushed to its limits, but the grief and trauma we’re seeing presages a second wave of need: Before long, our mental healthcare system is going to be stretched to the breaking point as well. As physical distancing continues, we need to make sure that we help alleviate the isolation, loneliness , depression, anxiety, and other mental health impacts that will result, driving a potentially system-overwhelming curve of their own. And now is the time to head off this second crisis.

• WJ Whitney Johnson is the CEO of Disruption Advisors, a tech-enabled talent-development company and author of Smart Growth: How to Grow Your People to Grow Your Company .
• AH Amy Humble  is the co-founder and  President of Disruption Advisors ,  an executive coach, and  former ly  Chief of Staff to Jim Collins .

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Why You Should Take Care of Your Body and Health

Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

Daniel B. Block, MD, is an award-winning, board-certified psychiatrist who operates a private practice in Pennsylvania.

• Why It Matters
• Eat a Balanced Diet

Make Sleep a Priority

• Stay Active
• Avoid Harmful Substances
• Manage Your Stress

Taking care of your physical body is good for your mental health. The mind and body interact and influence one another in complex ways. Physical illness can make managing your mental well-being more difficult. Stress, lack of energy, poor sleep, and other problems can also take a toll on how you feel mentally.

This article discusses why you should take care of your body and how it can support your mental health. It also explores what you can do to take better care of yourself.

Why Taking Care of Your Body is Good for Mental Health

There are a number of reasons why taking care of your body is good for your mental health:

• Health problems affect functioning : Health problems, even minor ones, can interfere with or even overshadow other aspects of your life. Even relatively minor health issues such as aches, pains, lethargy, and indigestion take a toll on your happiness and stress levels.
• Poor health habits can add stress to your life : They also play a role in how well you are able to cope with stress. The stress that comes from poor health is significant.
• Poor health interferes with daily living : Health challenges also affect other areas of your life. Health problems can make daily tasks more challenging, create financial stress, and even jeopardize your ability to earn a living.
• Stress can worsen health : Stress itself can exacerbate health issues from the common cold to more serious conditions and diseases, so maintaining healthy habits can pay off in the long run. This article looks at some healthy habits that have a positive impact on your life.

One way to improve your ability to cope with stress and feel better is to make a commitment to healthier habits .

Press Play for Advice On Creating Good Habits

This episode of The Verywell Mind Podcast , featuring Katy Milkman, PhD, shares how to build healthy habits to create lasting change. Click below to listen now.

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Eat a Balanced Diet for the Right Reasons

Rather than eating right solely for the promise of looking better in your jeans, you should also make a commitment to eating foods that will boost your energy levels and keep your system running smoothly. This is because what you eat can not only impact your short-term and long-term health, it can affect your stress levels.

It's much harder to cope with stress if you are hungry or malnourished. Hunger can make you more emotionally reactive to stressors, leaving you irritable or even angry in the face of minor daily annoyances. Watching what you eat can be a stress management tool as well as a health preserver.

Another reason it's a good idea to maintain a healthy diet is that your diet can have an effect on your mood.

While the effects of an unhealthy diet are cumulative and become more apparent in the long-term, you are also less likely to feel well in the short-term if you are eating a diet heavy on sugar-laden, fatty, or nutritionally empty foods.

Some of the more immediate effects poor diet include feeling:

Eating well has important long-term consequences, but it may also help you feel more energetic and optimistic in the short-term as well.

Stay Motivated

If you remind yourself that what you eat now will affect how you feel in the coming hours, it may be easier to stick to a healthy diet.

Sleep can have a serious impact on your overall health and well-being. Poor sleep can take a toll on mental health and contribute to problems including anxiety, depression, mood changes, and behavior changes.

Make a commitment to get enough sleep at night. If you haven't gotten adequate sleep, you may be less productive, less mentally sharp, and otherwise more prone to the effects of stress.

Some good habits that can help:

• Try to get a full eight hours of sleep each night
• Avoid caffeine after 2 pm
• Avoid eating foods in the evening that might disrupt your sleep
• Go to bed at the same time each night; wake up at the same time each morning
• Create a restful sleep environment; make sure your bed is comfortable and keep the room at an optimal temperature for sleeping (between 60 and 67 degrees Fahrenheit)
• Adopt a calming technique such as meditation to help yourself relax each night before bed

You may be surprised by how much less stressed you feel when you're not tired. Following good strategies can help if you have trouble getting quality sleep when stressed . Not only will you sleep better, but you’ll feel better all day.

Find a Fitness Habit That Works for You

We've all heard the advice to eat right and exercise. However, it can be difficult to fit in workouts around a busy schedule, particularly when you're feeling exhausted from stress. 

Make It a Habit

One effective strategy for making fitness a regular part of your life is to build an exercise habit around your other habits—either attach a workout to your morning routine, or your lunchtime habits, or make it a regular part of your evening.  

If you make a morning jog part of your getting-ready-for-work routine, for example, it is much more likely to happen than if you wait until you feel like jogging and happen to have a free half-hour, especially if you lead a busy life like most of us and are tired at the end of the day. 

Do Something You Enjoy

Another important way to make exercise easier is to choose an activity that you actually enjoy. Some examples include walking while listening to an audiobook or attending a class at your gym where good music drives up your energy level. Finding an activity that you enjoy means that you are more likely to stick with it.

Find a form of exercise that you'd like to do and then find a time when you can make it work with your schedule.

Watch What You Put Into Your Body

Avoid putting unhealthy substances into your body; nicotine, excess alcohol, and even excessive caffeine can take a toll on your health in the long run, but also make you feel lousy overall in your day-to-day life.

In addition to watching what you put into your body, it also helps if you can avoid allowing toxic thinking patterns from exacerbating your stress levels as well.  Find healthier ways to manage stress, and you'll enjoy double health and stress management benefits .

Find Ways to Manage Your Stress

Stress is an inevitable part of life, but it can take a serious toll on your mind and body if it gets out of hand. Excessive stress is linked to a number of serious health ailments, including cardiovascular disease, diabetes, obesity, and ulcers.

Stress management strategies that can help include:

• Practicing mindfulness : Mindfulness is an approach that involves focusing more on the here and now instead of fretting over the past or future. It can help increase your self-awareness and improve your ability to handle the daily challenges life throws your way.
• Utilize stress management techniques : Incorporate a variety of stress management tactics into your life, such as deep breathing, guided imagery, and positive self-talk. Making these a habit can help you combat stress in the short-term, as well as later down the road.
• Eat a balanced diet : A poor diet can exacerbate the negative effects of stress. Instead of reaching for high-sugar snacks or fast food meals, focused on following a balanced diet that incorporates fruits and vegetables, lean proteins, and complex carbohydrates. 

Finding ways to manage your stress effectively can minimize the negative impact on your health. It can also be beneficial for your emotional health and reduce your risk of burnout, anxiety, and depression.

A Word From Verywell

These are three important ways to take care of your body that you may not naturally think of as stress relievers. If you set goals to make these ideas a reality in your life, not only will you feel the difference immediately, but you will also see results in multiple areas of your life in the coming weeks and months. Few habits come without effort, but these three can make a significant impact on your life, and are well worth the effort.

Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review .  EXCLI J . 2017;16:1057–1072. doi:10.17179/excli2017-480

Yau YH, Potenza MN. Stress and eating behaviors .  Minerva Endocrinol . 2013;38(3):255–267.

Owen L, Corfe B. The role of diet and nutrition on mental health and wellbeing . Proc Nutr Soc . 2017;76(4):425-426. doi:10.1017/S0029665117001057

Breymeyer KL, Lampe JW, McGregor BA, Neuhouser ML. Subjective mood and energy levels of healthy weight and overweight/obese healthy adults on high-and low-glycemic load experimental diets .  Appetite . 2016;107:253–259. doi:10.1016/j.appet.2016.08.008

Choi DW, Chun SY, Lee SA, Han KT, Park EC. Association between sleep duration and perceived stress: salaried worker in circumstances of high workload .  Int J Environ Res Public Health . 2018;15(4):796. doi:10.3390/ijerph15040796

Gardner B, Lally P, Wardle J. Making health habitual: the psychology of 'habit-formation' and general practice .  Br J Gen Pract . 2012;62(605):664–666. doi:10.3399/bjgp12X659466

Rood L, Roelofs J, Bögels SM, Alloy LB. Dimensions of negative thinking and the relations with symptoms of depression and anxiety in children and adolescents .  Cognit Ther Res . 2010;34(4):333–342. doi:10.1007/s10608-009-9261-y

Kriakous SA, Elliott KA, Lamers C, Owen R. The effectiveness of mindfulness-based stress reduction on the psychological functioning of healthcare professionals: a systematic review .  Mindfulness (N Y) . 2021;12(1):1-28. doi:10.1007/s12671-020-01500-9

Nguyen-rodriguez ST, Unger JB, Spruijt-metz D.  Psychological determinants of emotional eating in adolescence.   Eat Disord . 2009;17(3):211-24. doi:10.1080/10640260902848543

By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

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Reflections: 10 ways to take care of yourself at harvard.

The college transition was tougher than I had expected.

I realized this after I got lost during the first week of school, even after I told myself I wouldn't get lost. I was reminded of it when I felt wonderful after getting ahead on work, only to feel nervous a few weeks later when I began falling behind.

I learned first-hand that time management is key to success in college. It took me a while to learn this, but I think everyone should take time to get accustomed to college. As much as your friends might brag about being comfortable from the get-go, being away from family and old friends for over half a year at a time can be taxing, and healthy study habits definitely don’t come overnight!

Quite frankly, there’s an infinite number of things to do in college, and it’s tempting to try everything. However, I think the most important thing to do is to take care of yourself. I realized after my freshman year just how important it is to eat healthily, sleep, exercise, and relax. When there are so many productive ways to spend your time, sometimes what’s most necessary is stepping away from exactly those things!

In the spirit of self-care, I’d like to share with you 10 ideas to take care of yourself in college, informed by my experience!

10. Keep a Journal (whether on paper or on the computer)

Whether you’ve been keeping a journal all your life or have never written in a journal before, I think you should journal! Journaling provides an outlet not only to rant about life’s troubles but also to work through your thoughts. Sometimes, I feel like I just need to say things to get them out of my head, and I often end up doing that in my journal. It’s a private space where you can reflect on life at the convenience of your time.

It’s great to write in a physical journal, but writing on a computer is often equally if not more helpful—especially when you’re busy. The best thing is, it doubles as a time capsule. Trust me when I say you won’t regret it years later when you read about your freshman troubles!

9. Give Family and Old Friends a Phone Call

Your family and friends care about you, and it would mean so much to them if you gave them even a quick phone call. When I get the chance, I like to give my family and friends a call to check up on them and chat with them about how I’m doing. Chatting with them sometimes is enough to lift my spirits—that’s the power of human connection!

Plus, wouldn’t it be great to know all the cool stuff everyone’s up to? They sure would like to know what’s all going on in your life, even if that’s an essay that’s been keeping you up all night!

8. Go for a Nature Walk or Bike Ride

Nature is calming, and that’s a fact. It’s no wonder why so many people love going out for a walk or bike ride on a nice day! Going out on a walk can give you an important change in scenery that will get your mind out of school mode. It’s important to take time away from school and enjoy the wonderful things nature has to offer!

Once, I found this waddling of ducks!

Luckily, Harvard has surrounding green spaces like Cambridge Commons and the Charles River that you can visit. Every weekend, the road that runs along the Harvard side of the Charles River is closed off for walkers, runners, bikers, and even rollerbladers! I, for one, am a proponent of biking on weekends—especially when the fall leaves start coming in!

A Walk by the Charles River

Every weekend, the road beside the Charles River is closed off for recreational activities!

7. Grab a Snack or Coffee at Brain Break

Brain Break is one of my favorite little activities at Harvard! Every weekday evening, all of Harvard’s dining halls host a Brain Break from 9 pm-11 pm with awesome snacks like chips, cookies, brownies, cheese and crackers, cheesecake, and more! For a period of time, I went to Brain Break with my freshman roommate almost every night.

Harvard's Desserts Rock!

Here's a double-fudge chocolate cake they had one night in Currier House (best house).

Every house dining hall also hosts its own Brain Break, so as an upperclassman, you can grab a snack just down- or upstairs! There’s also coffee and tea, as well as fruits, cereal, bagels, bread, and more!

6. Attend a Social Mixer, Club Event, or Performance

When you’ve been sitting in a library all day, it’s sometimes a relief to go out and do something fun! From my experience, there is almost always something going on around campus, whether it’s a social mixer, a club event, or a performance! Participating in one of these clubs or performance groups can also be a great way to fit something fun and relaxing into your schedule. I, for example, sing with the Harvard-Radcliffe Collegium Musicum , and it’s always a blast to take some time in the evening to make some awesome music with awesome people!

Did someone say cupcakes?

Some cool-looking cupcakes at a Collegium retreat!

The Office of Wellness and Health Promotion also hosts some super cool events like succulent giveaways, mindfulness workshops, and other cool classes! There’s almost always something to do.

5. Eat Out at (or Order Takeout from) a Restaurant

One of the best advantages of being in Cambridge is the wonderful variety of restaurants and cafés that surround Harvard’s campus! Harvard College is nestled inside Harvard Square , which has everything from Thai and Mexican food to creamy ice cream (there are actually many amazing ice cream places at the doorstep of Harvard’s campus).

Nine Tastes

The drunken noodles at Nine Tastes is delicious!

Tip: I like to use SnackPass, which allows you to order your food ahead of time! Snackpass is huge at Harvard, and most of the restaurants in the Square are on Snackpass. With friends, you might even be able to get a discount. Bon appétit!

Playa Bowls

The açaí bowls from Playa Bowls both taste amazing and are easy to order off Snackpass!

4. Explore Cambridge and Boston

Besides eating out at restaurants, there are so many other things to do around campus! There’s certainly no lack of shopping “Squares” to visit, including Kendall Square, Inman Square, Central Square, Porter Square, Brattle Square, and—of course—Harvard Square! Here is a list of things to do near Cambridge:

• Go thrift shopping at Boomerang’s in Central Square
• Visit the Raven Used Books
• Check out the statues and memorials in Cambridge Commons
• Visit the Longfellow House-Washington's Headquarters National Historic Site
• Visit Harvard’s many cool museums !

Civil War Monument

Cambridge Commons is full of cool monuments to check out, like the Civil War Monument!

In Boston, there are even more things to do!

• Sailing or kayaking on the Charles River
• Going to karaoke at Station KTV in Boston
• Check out Boston Chinatown
• Visit Boston Common and Public Garden
• Visit the Boston Public Library
• Go to the Museum of Fine Arts, Museum of Science, Isabella Stewart Gardner Museum, and other famous museums in the Boston area
• Visit Faneuil Hall
• Take a trip to one of the many islands right off the coast of Boston
• Visit Frog Pond in the winter to go ice-skating

Welcome to Georges Island!

One of the many islands off the Boston coast, Georges Island boasts towering fortresses and old relics.

3. Take Some “Alone Time”

One of the most helpful things for me has been taking some time alone and doing some things I enjoy. Painting? Cooking? Throwing a frisbee? Chatting with friends? Playing a few video games? Those are some of my favorite hobbies, and they’re my go-to’s for when I need some alone time!

Do something you enjoy!

Or, as I'd like to do, make some sushi!

It’s important to do the things you enjoy doing, especially when you’re busy and feel burnt out. If anything, it will help you go the extra mile in the end!

2. Take Some Time to Be Grateful

There are so many wonderful people and opportunities that surround us every day. I often don’t notice them because I don’t care to look! Taking a moment to thank the people in my life and to simply reflect on where I am at has been one of the most helpful techniques I’ve used to keep myself grounded and to feel happy.

Give your friend a gift! Check on your old friend! They’ll appreciate it, maybe more than you know.

The Art of Gratitude

Tell someone you're grateful for thank you—even if you don't know them!

Last semester, I learned from Professor Charles Czeisler in his general education class called “ Sleep ” the importance of sleep not only for students but also for just about anyone. If possible, everyone should aim to get around 8-10 hours of sleep a night, and taking some time to nap or sleep in can be one of the most helpful things you can do to take care of yourself!

In addition to making it harder to focus, sleep deprivation can also hinder memory consolidation (which is the process of turning short-term memory into long-term memory) and can make it harder for you to live in the present. Worse, it can even increase the risks of hypertension, obesity, and other medical conditions!

As a student, I would say, get some more sleep!

When life gets busy, self-care becomes even more important. Whether or not you’re a student, I hope you can take some time to reflect and care for yourself and others. It is so important to make sure you don’t burn out. Go out and find some things you enjoy doing! Schedule free time if you have to! Do something on the weekends—or, do nothing at all. Whatever works for you, do it!

Raymond Class of '25

Hey everyone! My name is Raymond, and I’m a junior at Harvard College studying Neuroscience on the Mind, Brain, and Behavior track. I live in Currier House—objectively the best house at the College!

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