11 Tools for Self-Care

• Carve out time. This is essential for self-care; you need daily time, which can be difficult but necessary to schedule. Starting now helps form habits. Many activities listed take just 15-20 minutes. Consistency is key.

• Meditation. We’ve come a long way from meditation being considered hocus pocus. Mindful meditation can change the brain’s structure and function, promoting relaxation and reducing anxiety, depression, and stress. It can be learned in person or online through videos or apps. You can do it anytime, anywhere!

• Yoga. Yoga and other Eastern activities involve stretching and connecting mind and body, aiding stress reduction and wellness over thousands of years. The best way to learn Yoga is in a studio, but videos online are also effective.

• Exercise. Working out includes strength, endurance, and aerobic training. Even walking 2 miles daily is excellent exercise, especially outdoors! Exercise improves fitness and naturally reduces depression and anxiety.

• Get some sleep. Sleep deprivation harms thinking and emotional health. Young people need 8-9 hours of sleep, but busy schedules make it tough. Maintaining a regular sleep schedule helps your biological clock and improves overall well-being.

• Creative expression. Choose a creative outlet like journaling, poetry, painting, photography, dance, or music to channel your emotions. Whether you take lessons or are self-taught, the goal isn’t perfection. Engaging in creative arts helps ward off negative thoughts.

• Play with a pet. Having a pet can be a great way to foster self-care. Cuddling, caring for, and feeling their unconditional love offers a rare, consistent experience.

• Meet and communicate with friends. Research shows that meeting with peers and discussing personal issues, including past events, helps prevent burnout and enhances well-being. Group activities, such as art, playing with slime, or gaming (like Dungeons and Dragons), foster resilience and release positive brain chemicals. Despite social pressure for many friends or followers, a few close friends can significantly impact your life.

• Appreciate nature. We treasure our parks, waterways, and beaches because they offer moments of peace and joy—like sunrises, hikes, biking, snow play, or neighborhood walks. These outdoor experiences make us feel good when we pause and disconnect briefly.

• Turn off smartphones (at least for part of the day). It’s hard, but you don’t need to be connected constantly. Taking breaks, even temporarily, can help. You might feel withdrawal or anxiety at first, but consider: how many texts and notifications really demand immediate attention? Few! Trying it might be refreshing to disconnect from constant notifications.

• Do something for someone else. Our brains are wired for giving, releasing chemicals more rewarding than receiving. Participating in small local efforts like community centers, soup kitchens, geriatric centers, children’s hospitals, or after-school programs fosters the feeling of making a positive impact.

From Psychology Today, 2019