Self Care is the gentle ways to support your mind, body, and nervous system.
Self care isn’t just bubble baths and productivity hacks.
Sometimes it looks like drinking water, canceling plans, crying honestly, asking for help, or eating something nourishing before your body crashes.
Self-care is not about perfection.
It is about creating small moments of safety, stability, and care for yourself — especially during difficult seasons.
Emotional Self-Care
☐ Journal thoughts or emotions (keep it simple, use big words, doesn’t have to be pretty – and consider a ritual of removing once finished)
☐ Talk with a safe person (develop a friendship that allows for ten minutes of unfiltered / no input talk )
☐ Practice self-compassion (you ARE doing the best you can and sometimes life is just like this)
☐ Allow yourself to cry (if this is hard watch sad movies)
☐ Take breaks from emotionally draining people ( be prepared: set a mental timer and an excuse to leave or exit before interactions)
☐ Limit comparison and social media overload (think – “Government of China” theory – they only show you what they want to show you… not how it really might be!)
☐ Practice gratitude (this builds resilience silently)
☐ Attend therapy consistently
☐ Name what you ACTUALLY feel instead of pushing it away
Nervous System Care
☐ Practice deep breathing exercises (four square/ breathe prayers)
☐ Stretch or move gently (gentle arm swings / twisting at the waist)
☐ Go outside for fresh air and sunlight (horizontal morning light works just as well)
☐ Listen to calming music (give classical violin study music a try)
☐ Lower noise and stimulation (consider eye masks and ear reducing loops / or ear plugs )
☐ Take a warm shower or bath (consider using a favorite scented soap or lotion as well)
☐ Rest without guilt (keep a favorite plush blanket just for this signaling to yourself and others it is time for rest)
☐ Walk slowly instead of rushing (carry a favorite warm beverage to practice walking slowly and regulate breath)
☐ Practice grounding exercises (i.e., deep breathing / square breathing or stand in the grass during daylight or moonlight without shoes or socks)
Physical Self-Care
☐ Drink enough water
☐ Eat balanced meals with protein and fiber
☐ Get adequate sleep
☐ Take medications/vitamins consistently
☐ Move your body gently
☐ Reduce excessive caffeine or sugar
☐ Take breaks from screens
☐ Keep medical appointments
☐ Allow your body to recover when tired
Connection & Support
☐ Spend time with supportive people
☐ Attend church, community, or support groups
☐ Ask for help when overwhelmed
☐ Spend time with pets (or friend’s pets)
☐ Set boundaries with unhealthy relationships (early and often – means establishing time and exit strategy / or / space and time between visits)
☐ Allow yourself to receive encouragement (rehearse your response – thank you! I’m learning how to accept such lovely compliments)
☐ Reach out instead of isolating (go out and compliment three people today while you are out)
Joy & Identity
☐ Read for enjoyment
☐ Listen to music
☐ Decorate or organize your space
☐ Engage in creative hobbies or art
☐ Garden or spend time outside
☐ Watch something comforting
☐ Try something new
☐ Wear clothes that help you feel confident
☐ Do something simply because you enjoy it
When You’re Emotionally Overwhelmed
☐ Have I eaten recently?
☐ Have I had water today?
☐ Do I need rest?
☐ Am I overstimulated?
☐ Do I need support instead of isolation?
☐ What would help me feel 5% safer or calmer right now?
Reminder
Healing is not always dramatic.
Sometimes it looks like slowly learning how to care for yourself in ways you were never taught before.
Therapy can help!