What is self-care, and why is it important for your health?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what self-care is, why it's important for your health, and how it can improve your life. Plus, how to practice self-care in your daily routine.
In order to take care of others or meet your daily responsibilities, you need to be in good shape yourself. This can be as simple as getting enough sleep or choosing nutritious foods, but it can also mean setting aside time for activities that make you feel relaxed and content.
By making acts of self-care a regular part of your routine, you're building a foundation that helps you deal with stress, face challenges, and enjoy life more fully. Whether it's reading a book, going for a brisk walk, or just taking a few deep breaths during a busy day, self-care is a key part of living a healthy and balanced life.
What is self-care, exactly?
When you practice self-care, you’re engaging in activities that help to maintain and enhance your overall wellbeing. It's an active and conscious effort to take care of your physical, mental, and emotional health.
Physical self-care
When we talk about physical self-care, we’re referring to actions like eating healthy meals, getting enough sleep, exercising regularly, and attending to any medical issues promptly. It's about listening to your body and responding to its needs, whether that's resting when you're tired or moving around to release pent-up energy.
Mental self-care
Mental self-care involves activities that help you maintain a healthy cognitive state. This could mean setting aside time for activities that stimulate your brain — like reading or solving puzzles — or ensuring you have moments of relaxation to prevent mental fatigue. It's also about being mindful of your thoughts and feelings and seeking help when you're feeling overwhelmed or stressed.
Emotional self-care
Emotional self-care is about recognizing and expressing your feelings in a healthy way. It's allowing yourself to experience a range of emotions without judgment and finding constructive ways to deal with them. This could involve talking to a trusted friend about how you're feeling, engaging in a creative hobby to express yourself, or practicing mindfulness to stay connected with yourself.
Why is self-care important for your health?
Boosts immune system: Engaging in self-care practices like eating healthily, staying active, and getting adequate sleep strengthens your immune system, making your body more effective at fighting off illnesses.
Prevents health issues: Self-care routines can help prevent future health problems. Regular exercise and a balanced diet reduce the risk of chronic diseases such as diabetes and heart disease.
Enhances physical recovery: Adequate rest and proper self-care can speed up recovery from illnesses and injuries by giving your body the time and resources it needs to heal.
Increases energy levels: Consistent self-care ensures that you have the necessary energy to tackle your daily tasks. When you care for your body, you're more likely to feel energized and ready to face the day.
Improves physical functioning: Regular physical activity, which is a key component of self-care, enhances your overall physical functioning, making daily activities easier and reducing the risk of disability.
How self-care can help improve your life
Enhances productivity: When you're physically well, you can focus better and are more efficient at work or school. Self-care routines that include breaks and relaxation can prevent burnout, making you more productive in the long run.
Improves mental and emotional wellbeing: Activities like mindfulness, hobbies, and spending time in nature reduce stress and promote mental health, leading to a more balanced and fulfilling life.
Boosts relationships: When you feel good and are less stressed, you're more likely to engage positively with others, enhancing your relationships and social life.
Reinforces self-esteem: Regularly engaging in self-care practices can increase your confidence and self-worth by reinforcing the message that you value and care for yourself.
Increases life satisfaction: Integrating self-care into your routine can lead to greater happiness and contentment as you're actively taking steps to improve your wellbeing and quality of life.
How to incorporate self-care into your routine: 8 tips
Incorporating self-care into your daily routine doesn't have to be overwhelming or time-consuming. By following these tips, you can make self-care an enjoyable part of your everyday life, contributing significantly to your overall health and happiness.
1. Identify what works for you to make it easier to find time for self-care
Spend some time identifying what makes you feel relaxed, happy, and rejuvenated. This can be anything from reading to taking a long bath or going for a jog. You’re more likely to prioritize activities that you enjoy.
How? Spend a week experimenting with different self-care activities to see what you enjoy most. This could be a mix of physical activities like yoga, creative outlets, such as painting or writing, or relaxation techniques like meditation. Note how each activity makes you feel and which ones bring the most joy or relaxation.
💙 When trying different self-care activities, take time to Check in With Yourself to see how they are making you feel physically and mentally.
2. Avoid feeling overwhelmed by setting achievable self-care goals
Start with small, manageable activities, like a 5-minute meditation session or a short walk, and gradually build up to more or longer activities as they become a habit.
How? Start with manageable goals, such as a quick stretch before bed or taking a 15-minute walk during your lunch break. As these small activities become habitual, gradually increase the duration or frequency to build a robust self-care routine.
💙 Learn how to Build Habits that Actually Stick with clinical psychologist Julie Smith, PhD.
3. Create a self-care plan to stay committed and track your progress
Develop a plan that incorporates a variety of self-care activities. Ensure your plan addresses different aspects of your well-being, including physical, mental, and emotional health.
How? Write down a weekly schedule that includes time slots for different self-care activities. For example, you might schedule exercise on Monday, Wednesday, and Friday mornings and a hobby you enjoy on Saturday afternoon.
💙 Let the Radical Self-Care series help you create a plan that works for you.
4. Fit self-care activities into a balanced routine
Your self-care activities shouldn't feel like another task on your to-do list. Instead, they should be moments you genuinely look forward to. And try to ensure that you're not neglecting other areas of your life in the pursuit of self-care, so you don’t add more stress into your day.
How? During busy times, rather than cutting things out you look for ways to integrate self-care into activities you’re already doing. For example, practice deep breathing or mindfulness during your daily commute, or choose a walking meeting at work instead of a traditional sit-down meeting.
💙 Even adding some light movement at your desk, like Mel Mah’s Standing Desk Moves, can help you create a balanced routine.
5. Adjust your self-care routine to meet your changing needs
Regular check-ins allow you to adjust your plan to fit your current circumstances and continue benefiting from its practices.
How? Set a reminder on your phone or in your calendar for a monthly self-care review. Use this time to assess what's working, what isn't, and what needs to change. This can help you stay flexible and responsive to your own evolving needs.
💙 Tune into Beth Behr’s episode on The Spark, Prioritizing Your Needs, for guidance on how to listen to yourself.
6. Value the effectiveness of quick and simple self-care activities
If your schedule is packed, find short self-care practices, like deep breathing exercises or a brief walk, that can provide small but meaningful breaks to refresh your mind and body.
How? List quick self-care activities that can be done in 10 minutes or less. This might include stretching, reading a favorite book, savoring a cup of tea, or walking around the block. Keep this list visible and refer to it whenever you find a small break in your day.
💙 If you’re short on time, the Walk it Out session of the Daily Move can help you take a quick break.
7. Share your self-care goals to gain support and encouragement from friends and family
Sometimes, having someone to join you in your self-care activities or remind you to prioritize your wellbeing can make all the difference.
How? Communicate your self-care goals to friends, family, or coworkers who can provide encouragement and motivation. You might also join groups or clubs that focus on your areas of interest, such as a local fitness class or an online book club.
💙 Focusing on The ‘Why’ Behind Your Goals can help you get clear on the type of activities you want to share with others.
8. Stay aware that self-care is a process and it’s okay for plans to change
There will be days when your self-care plans don't go as intended. It's important to be flexible and not be too hard on yourself. Recognize that self-care is an ongoing process, and it's okay to adjust your plans as needed.
How? If you miss a planned self-care activity, don’t be hard on yourself — simply look for an opportunity to incorporate it the next day.
💙 Practicing Self-Compassion is an important part of a self-care plan.
Why is self-care important FAQs
How can I make time for self-care in my busy schedule?
Planning ahead makes it easier to engage in self-care. Start by looking at your daily routine and identifying any small pockets of time that could be used for self-care activities. This might be a few minutes in the morning before starting work, during a lunch break, or right before bed. Consider activities that can be integrated into your existing routine, like deep breathing exercises during your commute or a quick walk during your lunch break. Self-care doesn't have to be time-consuming.
Are there self-care practices that don't cost money?
Absolutely! Many popular self-care practices don't cost anything at all. Taking a walk outside, practicing mindfulness or meditation, journaling your thoughts, or engaging in a hobby like drawing or reading are both free and effective forms of self-care. The key is to find activities that you enjoy and that bring you a sense of peace or joy, without the need for spending money.
How do I know if my self-care routine is effective?
You can understand the effectiveness of your self-care routine by assessing how you feel physically, mentally, and emotionally. If you're feeling less stressed, more energized, and generally happier, your routine is probably working. Pay attention to any changes in your sleep patterns, mood, or energy levels. If you notice positive shifts, your self-care practices are likely contributing to these improvements. If not, it might be time to adjust your routine to better meet your needs.
Can self-care help with managing chronic illness?
Yes, self-care can help with managing chronic illness. Engaging in regular self-care practices can help reduce symptoms, improve quality of life, and may even impact the progression of certain conditions. It's important, however, to tailor your self-care practices to your specific needs and to consult with healthcare professionals to create a plan that complements your medical treatment and addresses your individual circumstances.
What are some common misconceptions about self-care?
One common misconception is that self-care is selfish or indulgent. In reality, taking care of yourself enables you to be more present and effective in your interactions with others. Another misconception is that self-care is all about luxurious spa days or expensive vacations. While these can be part of self-care, everyday activities like getting enough sleep, eating well, and exercising are fundamental aspects of caring for oneself.
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