The Importance of Self-Care for Mental Health
Considering our current fast-paced world, where work demands, family obligations, and social pressures seem endless, it is easy to forget about the most important person: you.
Mental health is just as vital as physical health in ensuring you are able to take on your everyday challenges, and one of the best ways to maintain your mental health is through self-care. But what exactly is self-care, and why is it so important for our mental health?
What is Self-Care?
Self-care is intentional actions we take to maintain and improve our physical, mental and emotional health and wellbeing. It is not about being selfish or indulgent, it is about recognising that to be the best versions of ourselves, we must take care of ourselves. Whilst self-care can look difference for everyone, the key is to regularly engage in activities that reduce stress and promote balance and relaxation.
5 Benefits of Self-Care for Mental Health
1. Reduces Stress
Regular self-care practices activate the parasympathetic nervous system, our body’s natural stress-reduction mechanism. This counteracts the effects of chronic stress hormones like cortisol, which, when elevated long-term, can contribute to anxiety disorders, depression, and even physical health conditions. Research shows that consistent self-care routines can lower baseline stress levels by up to 30% over time.
2. Boosts Resilience
Psychological resilience (our ability to adapt to adversity) is strengthened through intentional self-care. By regularly refilling our emotional reserves, we build psychological resources that help us navigate life’s challenges more effectively.
This creates a buffer against potential stressors and enhances our capacity to maintain mental equilibrium even during difficult times.
3. Improves Mood
Self-care activities stimulate the production of neurotransmitters like serotonin, dopamine, and endorphins, often called “feel-good chemicals”. These biochemical changes translate to improved emotional regulation, decreased irritability, and a more positive outlook.
Even brief self-care moments can create lasting mood improvements that carry throughout the day.
4. Enhances Self-Esteem
Prioritising your wellbeing sends a powerful message to your subconscious, that you are worthy of care and attention. This reinforces positive self-perception and counters negative thought patterns that contribute to low self-worth.
The psychological principle of self-validation through action means that regularly practising self-care gradually reshapes how we value ourselves.
5. Improves Focus and Productivity
Cognitive resource theory in psychology explains why self-care enhances mental performance. By managing stress and emotional depletion through self-care, we preserve cognitive resources for tasks requiring focus, creativity, and complex problem-solving.
This creates a virtuous cycle where better mental health leads to improved performance, reducing work-related stress further.
Self-Care Practices to Try
Establishing a self-care routine doesn’t need to be complicated or time-consuming. Even small, consistent actions can have a significant benefit for your mental wellbeing.
The most effective self-care practices are those you genuinely enjoy and can realistically maintain in your everyday life.
Below are several evidence-supported approaches that psychologists often recommend to patients looking to enhance their mental health through self-care. Feel free to adapt these suggestions to suit your personal preferences and circumstances.
- Mindfulness Meditation
- Journaling
- Physical Activity
- Practicing Gratitude
- Connecting with Nature
Remember, taking care of yourself isn’t selfish, it is necessary for your overall health and wellbeing. So, the next time you feel overwhelmed, give yourself permission to pause, breathe, and practice some self-care. You deserve it.