{"id":12851,"date":"2025-09-12T20:23:00","date_gmt":"2025-09-13T01:23:00","guid":{"rendered":"https:\/\/mentalhe180dev.wpenginepowered.com\/news\/how-and-why-to-practice-self-care\/"},"modified":"2025-10-27T10:45:20","modified_gmt":"2025-10-27T15:45:20","slug":"how-and-why-to-practice-self-care","status":"publish","type":"post","link":"https:\/\/staging.grafik.mentalhealthfirstaid.org\/es\/news\/how-and-why-to-practice-self-care\/","title":{"rendered":"6 Steps to Turn Your Self-Care Strategies into a Routine"},"content":{"rendered":"<p>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.<\/p>\n\n\n\n<p>Mental health challenges are common \u2014 23.4% of adults experienced mental illness 2024 (SAMHSA) \u2014 so it\u2019s 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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-is-self-care-and-why-does-it-matter\">What is self-care and why does it matter?<\/h2>\n\n\n\n<p>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\u2019t enjoy doing: self-care is meant to refuel you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-create-a-self-care-plan\">How to create a self-care plan<\/h2>\n\n\n\n<p>In a national <a href=\"https:\/\/civicscience.com\/more-americans-prioritizing-self-care-amid-declining-well-being\/\" target=\"_blank\" rel=\"noreferrer noopener\">survey<\/a>, 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:<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Step One: Set Self-Care Goals<\/strong><\/p>\n\n\n\n<p>Self-care goals can include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Take care of your physical and psychological health.<\/li>\n\n\n\n<li>Manage and reduce stress.<\/li>\n\n\n\n<li>Recognize your emotional and spiritual needs.<\/li>\n\n\n\n<li>Foster and sustain relationships.<\/li>\n\n\n\n<li>Achieve balance in different areas of your life.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Step Two: Consider the Dimensions of Wellness<\/strong><\/p>\n\n\n\n<p>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.&nbsp; SAMHSA has&nbsp;<a href=\"https:\/\/store.samhsa.gov\/sites\/default\/files\/d7\/priv\/sma16-4958.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">defined<\/a>&nbsp;eight dimensions of wellness to help you focus on optimizing your health:&nbsp;<strong>emotional, spiritual, intellectual, physical, environmental, financial, occupational, social.<\/strong>&nbsp;When thinking of different self-care activities to try, think about these dimensions in your life and how you can improve them.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Step Three: Choose Self-Care Strategies<\/strong><\/p>\n\n\n\n<p>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\u2019re having trouble thinking of ways you can take better care of yourself, here are four simple ways you can get started.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Move more.\u00a0<\/strong>Physical activity can help the brain cope better with stress, making it beneficial in the treatment of depression and anxiety symptoms.<br>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.<\/li>\n\n\n\n<li><strong>Eat a healthy, balanced diet<\/strong>. What we eat and drink can affect our body\u2019s\u00a0<u><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\" target=\"_blank\" rel=\"noreferrer noopener\">ability\u00a0<\/a><\/u>to prevent, fight and recover from infections, and it can impact our mood. If you\u2019re feeling anxious or unwell, incorporating certain foods into your diet can help alleviate anxiety or encourage the release of neurotransmitters like serotonin and dopamine.<br>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\u2019s a great way to relax and ensure that your body gets the nutrients it needs.<\/li>\n\n\n\n<li><strong>Prioritize sleep.<\/strong>\u00a0Sleep has a significant impact on how you feel mentally and physically. Getting enough sleep\u00a0will help regulate your mood, improve brain function, and increase your energy to help tackle the day.<br>Adults usually require seven to eight hours of sleep per night. If you have trouble falling asleep, try some relaxation exercises or meditation \u2014 and try taking a break from your phone at least 30 minutes before bed.<\/li>\n\n\n\n<li><strong>Plan self-care and set boundaries.&nbsp;<\/strong>Take a moment to think about the best methods to move forward in your life and stay grounded. It\u2019s critical to <a href=\"https:\/\/www.mentalhealthfirstaid.org\/2025\/02\/self-care-as-kindness\/\">schedule regular self-care time<\/a> \u2013 plan time to do something that gives you joy and helps you recharge. If you\u2019re feeling anxious,&nbsp;<a href=\"https:\/\/www.mentalhealthfirstaid.org\/2023\/04\/3-steps-to-creating-healthy-boundaries\/\">setting boundaries&nbsp;<\/a>can help you feel safe and comfortable in your surroundings.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Step Four: Define your \u201cNo List\u201d<\/strong><\/p>\n\n\n\n<p>Another method? <strong>Create a \u201cno list,\u201d<\/strong> of things you know you don\u2019t 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.<\/p>\n\n\n\n<p>Think about the advice we get on airplanes: Put on your own oxygen mask before assisting someone else \u2013 without caring for yourself, you won\u2019t be able help them. Similarly, if you\u2019re not taking care of your body and mind, you won\u2019t be the best version of yourself, especially when others need you.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Step Five: Turn Your Self-Care Practices into Routine<\/strong><\/p>\n\n\n\n<p>With a self-care routine that brings you joy, you\u2019ll 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<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Step Six: Encourage Friends and Family to Practice Self-Care<\/strong><\/p>\n\n\n\n<p>When you or a friend is struggling, it\u2019s 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. <a href=\"https:\/\/www.mentalhealthfirstaid.org\/2025\/08\/how-to-become-a-mental-health-first-aider\/\">Learn more about becoming a Mental Health First Aider<\/a>.<\/p>\n\n\n\n<p><strong>References:<\/strong><\/p>\n\n\n\n<p>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. &nbsp;<a href=\"https:\/\/www.samhsa.gov\/data\/report\/2024-nsduh-annual-national-report\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.samhsa.gov\/data\/report\/2024-nsduh-annual-national-report<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>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 &#8230; <a title=\"6 Steps to Turn Your Self-Care Strategies into a Routine\" class=\"read-more\" href=\"https:\/\/staging.grafik.mentalhealthfirstaid.org\/es\/news\/how-and-why-to-practice-self-care\/\" aria-label=\"Read more about 6 Steps to Turn Your Self-Care Strategies into a Routine\">Read more<\/a><\/p>","protected":false},"author":27,"featured_media":12852,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"give_campaign_id":0,"footnotes":""},"categories":[1],"tags":[191],"topic":[174,181],"news-type":[172],"class_list":["post-12851","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-self-care","topic-individuals","topic-mhfa-training","news-type-blog"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.0 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>6 Steps to Turn Your Self-Care Strategies into a Routine<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/staging.grafik.mentalhealthfirstaid.org\/es\/news\/how-and-why-to-practice-self-care\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Steps to Turn Your Self-Care Strategies into a Routine\" \/>\n<meta property=\"og:description\" content=\"The benefits of self-care can be much more than a fresh glow after using a face mask. 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