The benefits of self-care can be much more than a fresh glow after using a face mask. Self-care is a frequent social media buzzword, but why is self-care important? While the answers might look different for everyone, self-care is something everyone needs.

Mental health challenges are common — 23.4% of adults experienced mental illness 2024 (SAMHSA) — so it’s very possible that you may find yourself or someone you know in need of support. To be equipped to offer that support, you need to first take care of yourself.

Practicing self-care can better equip you to deal with a crisis and the difficulty of aiding someone with a mental health or substance use challenge. Engaging in a self-care routines can reduce or eliminate anxiety and depression, reducer stress, increase happiness, and more. It can help you adapt to changes, build strong relationships, and recover from setbacks.

What is self-care and why does it matter?

Self-care refers to activities and practices that you can engage in on a regular basis to reduce stress and maintain and enhance your short and long term health and wellbeing. Self-care should not be something that you force yourself to do, or something you don’t enjoy doing: self-care is meant to refuel you.

How to create a self-care plan

In a national survey, 64% of Americans reported engaging in self-care, and a majority wish they did more self-care or want to start. So how can you practice self-care regularly? It all starts with creating a plan that you can go-to when you need it. Here are 6 steps to start:

Step One: Set Self-Care Goals

Self-care goals can include:

• Take care of your physical and psychological health.
• Manage and reduce stress.
• Recognize your emotional and spiritual needs.
• Foster and sustain relationships.
• Achieve balance in different areas of your life.

Step Two: Consider the Dimensions of Wellness

The activities you chose to participate in for your self-care should help you achieve balance in different areas of your life to promote your overall wellness.  SAMHSA has defined eight dimensions of wellness to help you focus on optimizing your health: emotional, spiritual, intellectual, physical, environmental, financial, occupational, social. When thinking of different self-care activities to try, think about these dimensions in your life and how you can improve them.

Step Three: Choose Self-Care Strategies

Self-care should not be something you force yourself to do. Self-care practices will refuel you, helping you to take care of yourself and support those around you. If you’re having trouble thinking of ways you can take better care of yourself, here are four simple ways you can get started.

• Move more. Physical activity can help the brain cope better with stress, making it beneficial in the treatment of depression and anxiety symptoms.
  
  You can also turn your exercise routine into way to spend more time outdoors. Walks, hikes or runs may be easier to fit into your schedule. Spending time outdoors can be rejuvenating and can help fight fatigue, depression and anxiety.
• Eat a healthy, balanced diet. What we eat and drink can affect our body’s ability to prevent, fight and recover from infections, and it can impact our mood. If you’re feeling anxious or unwell, incorporating certain foods into your diet can help alleviate anxiety or encourage the release of neurotransmitters like serotonin and dopamine.
  
  Try to incorporate as many fruits, vegetables, and whole grains into your meals as you can. Other healthy choices include fatty fish, leafy greens and nuts. If you find yourself stopping for takeout too often or eating too many processed foods, try cooking. It’s a great way to relax and ensure that your body gets the nutrients it needs.
• Prioritize sleep. Sleep has a significant impact on how you feel mentally and physically. Getting enough sleep will help regulate your mood, improve brain function, and increase your energy to help tackle the day.
  
  Adults usually require seven to eight hours of sleep per night. If you have trouble falling asleep, try some relaxation exercises or meditation — and try taking a break from your phone at least 30 minutes before bed.
• Plan self-care and set boundaries. Take a moment to think about the best methods to move forward in your life and stay grounded. It’s critical to schedule regular self-care time – plan time to do something that gives you joy and helps you recharge. If you’re feeling anxious, setting boundaries can help you feel safe and comfortable in your surroundings.

Step Four: Define your “No List”

Another method? Create a “no list,” of things you know you don’t like or that you no longer want to do. Examples might include not checking emails at night or not answering your phone during meals. Learning to say no to things that cause unnecessary stress will positively impact your mental wellbeing.

Think about the advice we get on airplanes: Put on your own oxygen mask before assisting someone else – without caring for yourself, you won’t be able help them. Similarly, if you’re not taking care of your body and mind, you won’t be the best version of yourself, especially when others need you.

Step Five: Turn Your Self-Care Practices into Routine

With a self-care routine that brings you joy, you’ll reap the benefits of a healthier mind and body. And that includes being there for the people who need you. Add 1-2 more sentences

Step Six: Encourage Friends and Family to Practice Self-Care

When you or a friend is struggling, it’s important to know how to help. Mental Health First Aid is a course that teaches you to recognize and respond to the signs and symptoms of a mental health or substance use challenge or may be in crisis. Learn more about becoming a Mental Health First Aider.

References:

Substance Abuse and Mental Health Services Administration. (2025). Key substance use and mental health indicators in the United States: Results from the 2024 National Survey on Drug Use and Health. Center for Behavioral Health Statistics and Quality.  https://www.samhsa.gov/data/report/2024-nsduh-annual-national-report