Are you feeling a little burned out? You’re not alone. Many things can get in the way of taking care of ourselves, including caregiving responsibilities, work, social commitments, and more.But ultimately when we do take care of ourselves and our needs, we’re better able to show up for all of the other people and responsibilities …
Self-Care Tips: 25 Ways to Take Care of Yourself Right Now – Everyday Health
Are you feeling a little burned out? You’re not alone. Many things can get in the way of taking care of ourselves, including caregiving responsibilities, work, social commitments, and more.
But ultimately when we do take care of ourselves and our needs, we’re better able to show up for all of the other people and responsibilities in our lives.
Self-care can include myriad practices that you find enjoyable and that also promote your physical, emotional, spiritual, or mental health in some way.
“I truly believe that self-care is often misunderstood as indulgence or selfishness, but in reality, it is a preventive and essential practice for mental and physical well-being,” says Zishan Khan, MD, a psychiatrist with Mindpath Health based in Frisco, Texas. “The mistake many people make is focusing only on surface-level self-care such as bubble baths or spa days. While these are important, people may neglect deeper self-care such as setting boundaries, emotional regulation, and cognitive wellness.”
According to Dr. Khan, a commonly overlooked aspect of self-care is finding fulfillment through purpose-driven activities like volunteering, creative expression, or practicing mindful eating. “The way we fuel our bodies truly impacts mood and cognition, and serving others can further reinforce the sense of connection and gratitude, both of which are key elements of well-being,” he says.
Need some self-care inspiration? We’ve rounded up a list of self-care tips to inspire your health and wellness while helping you feel less stressed and more resilient.
When it comes to taking care of your health and well-being, sleep is pretty much always part of the answer.
Sleep is one of the top ways that we can help prioritize our mental health. Sleep deprivation can make it harder to process your emotions, leave you more susceptible to feelings of anxiety and depression, and exacerbate symptoms of other mental or chronic health conditions.
“Someone’s productivity is not good when they're running on fumes because they’re not sleeping well. They can't concentrate as well, their cognitive skills aren’t what they should be, and they’re just not able to be present,” says Paul Losoff, PsyD, a clinical psychologist with Bedrock Psychology Group in Northbrook, Illinois.
Dr. Losoff says that while we know sleep should be a priority, sometimes getting quality sleep is an issue. This is where instituting sleep hygiene, or a sleep routine, comes in.
One thing you can do immediately? Set your phone down before it’s time to head to bed. “It can disrupt sleep and lead to worsening inattention. Late-night scrolling disrupts circadian rhythm and focus,” Khan says. “The blue light from our devices prevents the natural release of the body’s melatonin stores and stimulates the mind further, making it harder to settle down to sleep.”
Exercise can feel like a heavy task, especially if you’re already struggling to make time for your daily to-do list. In reality, it doesn’t have to be time-consuming or look any specific way — it’s just about moving your body in ways that feel good and accessible to you.
Increasing movement in small ways on a busy day could involve any of these actions:
Engage in simple activities that bring you joy, like taking time to be silly with your kids or watching your favorite comedy movie. Even if it’s brief, a moment of laughter can have a positive impact on your mood.
The Japanese practice of shinrin-yoku, or forest bathing, means walking in an area with trees and taking in the air and your surroundings. This is one way to practice mindfulness, a known benefit to overall wellness.
We know that what we eat can have an impact on our mood, but it turns out that how we eat does, too. Instead of focusing on what you can’t or shouldn’t eat, intuitive eating centers on kindness and self-care for your body.
It’s not a diet: Intuitive eating doesn’t restrict specific foods or require counting calories. By design, it rejects the idea of good or bad foods and instead encourages a practice in which you listen to your body and pay attention to what you need in the moment.
This doesn’t mean that you can’t enjoy a good cup of coffee in the morning, but it could mean that it’s worth limiting your intake if you notice a connection between your consumption and your mood.
If you’re not quite sure how much caffeine you’re really getting each day, check your consumption with this chart from the Center for Science in the Public Interest.
If you want to cut down, consider these changes:
For some, hopping on the scale is part of a morning routine. This could be beneficial for different goals (for example, tracking your muscle gains from a weight-lifting regimen), but think about how checking regularly makes you feel.
If you find that the numbers on the scale significantly impact your actions or mental wellness, you might want to reach out to a mental health professional as well as your primary care doctor to discuss ways to better navigate both your mental and physical wellness in tandem.
“I find that gratitude is a powerful cognitive tool that rewires a person’s brain to focus on positivity rather than deficits,” Khan says. “It reduces stress hormones, may boost dopamine and serotonin, and creates a more resilient mindset.”
How might gratitude look in a regular self-care practice? Khan offers the following suggestions:
Part of what can make self-care feel unattainable is the pressure to make it fit into your daily life. But experts say that it doesn’t have to be a heavy lift.
“This should be more than just a routine and should be nonnegotiable,” Khan says. “This doesn’t have to be overly extensive or time-consuming. Whether it’s five minutes of deep breathing, journaling, or stretching, having consistency in self-care creates resilience.”
Daniela Wolfe, a licensed master social worker with Best D Life, a coaching practice in Buffalo, New York, also emphasizes the importance of prioritizing self-care practices: “People don't always prioritize self-care on a daily basis. They might put it on their schedule for an hour on the weekend, but you wouldn't eat on Sunday and not think you're going to be starving by Tuesday. It's the same with our self-care.”
So instead of saying, “I’m a failure at everything,” reframe it with, “Yes, I faced a setback, but I can learn from it and grow.” Practicing affirmations like “I am capable and prepared” can shift anxiety into confidence and focus, Khan says.
If a self-care practice is new to you, a gentle reminder could be useful. Wolfe suggests that her clients set an alarm on their phone.
“You set that reminder five times, for one minute each. During that one minute, you don't do anything else — you don't scroll, you don't go on social media, you don't throw in a load of laundry — and you just focus on your breath for one minute, do some shoulder shrugs, or have some water,” Wolfe says.
According to Wolfe, the goal is to increase the length of time for your self-care moments, but one minute is all it takes. “Studies have shown that your cortisol levels go down. Your heart rate starts to go down. You're relaxing and de-stressing, as well as getting the dopamine hit from setting a goal and achieving it,” she says. “And now you have a five-minute self-care practice.”
According to Wolfe, your mindset when prioritizing self-care is just as important as checking off the boxes. She asks, “Are you able to focus on what you're doing? Are you present, or are you running through your to-do list or feeling guilty about the fact that you're taking time?”
To address this, she suggests making a schedule with two or three of your priorities in mind (including self-care, of course), but be sure to leave buffer time between activities to allow for life to happen.
“Then you'll know that you're not running late, feeling stressed, or going back-to-back between activities,” Wolfe says.
If you’re interested in meditating as a form of self-care, there’s good news: You don’t need any special equipment or space for this — you can do it anytime, anywhere. Free or low-cost subscription apps like Calm, Headspace, or Insight Timer walk you through the steps of guided meditations that suit your comfort level.
Losoff often tells his clients to search YouTube for meditations, as he understands the importance of accessibility. “Whether it's just simple relaxation or meditation for sleep, anxiety, or eating better, it's all in the category of helping the brain relax,” he says. “It doesn’t cost any money, and everyone can access that.”
Of course, not everyone has the luxury of paid time off work or the ability to go on a long trip. The good news: A staycation can be impactful, too, even if you’re just at home catching up on Netflix.
If you’re able, you could take one of those allotted vacation days from work, book a babysitter if you’re the caregiver at home, or even pledge as a family to have one weekend day with no appointments, nowhere to be, and no agenda.
Although a full-on workout is helpful for taking care of yourself, sometimes all you need is to change your body position for about 15 to 30 seconds to give yourself a restart.
When you make a conscious and physical shift like standing up and stretching, your mind recognizes the change and responds in a beneficial way. Try standing up and stretching your arms high overhead, bending over to touch your toes, or sitting on the floor in a cross-legged position for a hip-opening stretch.
Hunching over a computer or phone all day can unintentionally cause soreness and stiffness, a condition known as “tech neck.” To pick yourself up into positivity, straighten your spine and pull your shoulders back.
Maintaining social connections is paramount, and you can tend to them in many ways. It can be tough to keep up relationships when things get busy, especially if you’re balancing work and caregiving. If you’re struggling to make time, consider starting small and making a schedule:
Social media can be hard to avoid. It can be a useful tool, but it also has the potential for negative mental health effects.
According to Khan, one of the reasons that social media can be tricky is the “comparison trap,” he says. “People don’t tend to post the nitty-gritty reality of their lives, and seeing curated highlights of others’ lives can lower one’s sense of self-worth.”
The constant barrage of information and news can be stressful, he adds, ultimately leading a person overstimulated or anxious. Some suggestions Khan offers for using social media more mindfully:
However, social media isn’t all bad. Khan acknowledges that if used properly, it can be a tool for self-care and can foster these benefits:
If lying down or taking a nap doesn’t feel like what you need, Khan suggests other micro self-care moments like deep breathing or enjoying a cup of tea.
Sometimes taking a break can feel difficult, especially if you’re caring for others. “The issue that caretakers have is that they often prioritize others while neglecting themselves, and this leads to burnout and compassion fatigue,” Khan says. “The key is to redefine self-care as an obligation, not an option.”
If you’re struggling to take time away, Khan says to ask for help. “Seeking support, even short respites from caregiving duties, prevents exhaustion and will actually improve your ability to be there for your caregiving duties,” he says.
Khan also suggests incorporating self-compassion exercises. “It’s crucial to recognize that caring for yourself makes you a better caretaker to others,” he says.
One of the reasons we’re able to so easily neglect our needs when it comes to self-care is because we view it as optional — an extra, nice-to-have task on our already long to-do list. Part of the work is shifting this mindset.
“Reframe self-care as a form of everyday maintenance, not a luxury. It can help to think of self-care as a mental oil change, so to speak: something necessary for longevity and not just an emergency fix,” Khan says.
Khan suggests scheduling self-care the way you would an important appointment. “Truly put it on your calendar and honor it as nonnegotiable,” he says.
Take 15 minutes a day to tackle the messiest part of your home — even if it's just a junk drawer that's always full.
Creative outlets are a way to reduce stress, and one method that may not immediately come to mind for adults is coloring.
Coloring and other creative and artistic endeavors like drawing, painting, or knitting can be relaxing for a lot of people.
For some, it’s a chance to tune out other distractions and focus on one thing at a time. For others, it’s an outlet to express emotions — maybe you paint with bold, bright colors because you’re experiencing strong feelings. Don’t underestimate the power of art to ease your mind and bring you joy.
Scents like cedarwood, lavender, and vanilla are popular, but everyone is different. Try a variety of candles, essential oils, or incense to see what makes you feel the most at ease.
Justin Laube, MD, is a board-certified integrative and internal medicine physician, a teacher, and a consultant with extensive expertise in integrative health, medical education, and trauma healing.
He graduated with a bachelor's in biology from the University of Wisconsin and a medical degree from the University of Minnesota Medical School. During medical school, he completed a graduate certificate in integrative therapies and healing practices through the Earl E. Bakken Center for Spirituality & Healing. He completed his three-year residency training in internal medicine at the University of California in Los Angeles on the primary care track and a two-year fellowship in integrative East-West primary care at the UCLA Health Center for East-West Medicine.
He is currently taking a multiyear personal and professional sabbatical to explore the relationship between childhood trauma, disease, and the processes of healing. He is developing a clinical practice for patients with complex trauma, as well as for others going through significant life transitions. He is working on a book distilling the insights from his sabbatical, teaching, and leading retreats on trauma, integrative health, mindfulness, and well-being for health professionals, students, and the community.
Previously, Dr. Laube was an assistant clinical professor at the UCLA Health Center for East-West Medicine and the David Geffen School of Medicine at UCLA, where he provided primary care and integrative East-West medical consultations. As part of the faculty, he completed a medical education fellowship and received a certificate in innovation in curriculum design and evaluation. He was the fellowship director at the Center for East-West Medicine and led courses for physician fellows, residents, and medical students.
Zuri White-Gibson (she/her) is a lover of words, community, and accessible healthcare resources.
In addition to Everyday Health, you can find some of her work — often focusing on the intersections of health, mental wellness, gender and sexuality, and Black communities — at some of your favorite health and news sites, including Healthline, Psych Central, Prism, and Stacker.
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