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Self Care and Mental Health
Anita Vilcins • Aug 14, 2023

Here are 25 quick activities that you can do to improve your mental health in 5 minutes or less:

  1. Take three deep breaths and focus on your breath
  2. Close your eyes and visualise a peaceful place
  3. Write down three things you're grateful for
  4. Stretch your body and do a few quick exercises to relieve muscle tension
  5. Listen to a favourite uplifting song
  6. Practice progressive muscle relaxation by tensing and releasing different muscle groups
  7. Step outside for a breath of fresh air
  8. Engage in a quick mindfulness meditation
  9. Savour a piece of dark chocolate or a healthy snack
  10. Write down any racing thoughts in a journal to clear your mind
  11. Text or call a loved one for a quick chat
  12. Do a quick decluttering task in your immediate environment
  13. Look at some photos that make you happy or bring back fond memories
  14. Use a stress ball or squeeze a soft object to release tension
  15. Take a power nap or close your eyes for a few moments of rest
  16. Watch a funny video or read a funny joke to induce laughter
  17. Practice positive self-affirmations or repeat a mantra
  18. Write down one small goal or intention for the day
  19. Do a quick mini-meditation by focusing on a single work or phrase
  20. Spend a few minutes doing a simple puzzle or brain teaser
  21. Massage your temples or apply gentle pressure to release tension
  22. Drink a glass of water and focus on hydrating your body
  23. Take a moment to engage your senses to look at, listen to, and breathe in your environment
  24. Engage in a short creative activity, such as colouring or doodling
  25. Practice self-compassion by giving yourself a mental hug and acknowledge your efforts


These activities can be combined or adjusted to fit your personal preferences and needs. It's important to find what works best for you and prioritise self-care regularly.



Self-care is important for several reasons:


  1. Overall well-being: taking care of yourself promotes better physical, mental, and emotional well-being. It helps you to maintain balance and a sense of harmony in your life.
  2. Stress reduction: self-care activities help to reduce stress and prevent burnout. When you prioritise self-care, you provide yourself with the necessary tools to manage stress effectively.
  3. Improved mental health: engaging in self-care practices supports your mental health by reducing anxiety, depression, and other mental health issues. It allows you to recharge and rejuvenate your mind.
  4. Increased productivity: when you take care of yourself, you have more energy, focus, and motivation to accomplish tasks. Self-care helps to enhance productivity and efficiency in various aspects of life.
  5. Enhanced physical health: self-care involves activities such as exercise, healthy eating, and sufficient rest, which contribute to better physical health. Prioritising self-care can improve your immune system, increase energy levels, and prevent illness.
  6. Better relationships: when you prioritise self-care, you are better equipped to build and maintain healthy relationships. By taking care of yourself, you can give more to others and create deeper connections.
  7. Improved self-esteem: engaging in self-care activities and treating yourself with kindness and respect boosts self-esteem. It helps you value yourself and your needs, leading to a more positive self-image.
  8. Boundaries and self-awareness: self-care encourages you to set boundaries and become more self-aware. You learn to recognise your limits, say no when necessary, and prioritise what truly matters to you.
  9. Prevention of emotional exhaustion: engaging in self-care regularly helps to prevent emotional exhaustion by providing you with the necessary tools to recharge and replenish your emotional reserves.
  10. Modelling healthy behaviour: by practicing self-care, you set an example for others, showing them the importance of prioritising their own well-being,


Remember, self-care is not selfish; it is essential for maintaining a healthy and balanced life. It allows you to be your best self and better serve others.



Caring for your mental health is incredibly important.


Mental health encompasses your emotional, psychological, and social well-being. It affects how you think, feel and act, and plays a significant role in your overall quality of life.


Here are a few reasons why caring for your mental health is crucial:


  1. Overall well-being: good mental health is essential for your overall well-being and happiness. It contributes to you ability to cope with stress, maintain positive relationships, and handle the challenges that life throws at you.
  2. Productivity and success: when your mental health is well cared for, you're more likely to be productive and successful in various areas of your life. It allows you to focus, think clearly, and make sound decisions.
  3. Physical health: mental health and physical health are interconnected. Poor mental health can contribute to physical problems such as sleep disturbances, weakened immune system, and increased risk of chronic illnesses. Taking care of your mental health promotes better physical health.
  4. Relationships and social connections: your mental health affects your relationships with others. When you prioritise you mental health, you can foster healthy and fulfilling relationships, communicate effectively, and provide support to your loved ones.
  5. Self-esteem and self-confidence: good mental health plays a vital role in building self-esteem and self-confidence. It helps you develop a positive self-image, embrace your strengths, and believe in your abilities.
  6. Resilience and coping skills: caring for your mental health equips you with the tools to build resilience and cope with life's challenges. It enhances your ability to bounce back from setbacks, adapt to change, and handle stress in a healthy manner.
  7. Prevention and early intervention: taking care of your mental health can help prevent the development of mental health conditions or identify them early on. Engaging in self-care activities and seeking support when needed can reduce the risk and severity of mental health issues.
  8. Personal fulfillment and enjoyment: caring for your mental health allows you to experience personal fulfillment and enjoy life to the fullest. It helps you engage in activities you love, and find meaning and purpose.


Remember, just like physical health, mental health requires ongoing attention and care. Prioritising your mental health is not selfish; it is and essential part of living a happy, fulfilling and balanced life.

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