Everyday Self-Care: Simple Practices That Work.

Think of mental health like physical health: everybody’s got it, and sometimes it needs a little attention. But what does self-care actually mean beyond bath bombs and scented candles? Let’s get real about what works.

What Self-Care Really Is (and isn’t).

Self-care has become a buzzword that often gets reduced to expensive spa days or scented candles. But real self-care isn’t just indulgent treats when you’re already burned out.

Self-care isn’t just a luxury for when you have extra time. It’s the regular, intentional practice of taking care of your mental and emotional wellbeing. It’s as necessary as brushing your teeth or getting enough sleep.

The hard truth? Effective self-care sometimes means doing things that aren’t immediately pleasant but serve your wellbeing in the long run, like setting boundaries, having difficult conversations, or sitting with uncomfortable emotions instead of numbing them.

The therapy world can feel overwhelming sometimes, with endless advice on what you “should” be doing. But caring for your mind can be surprisingly simple when you strip away the marketing and focus on what actually works for real humans living real lives.

4 Simple Self-Care Practices.

The most effective self-care practices don’t require expensive retreats or complicated routines. They’re small, consistent actions that fit naturally into your day:

1. Find Your Five Minutes of Nature.

Studies show that even brief exposure to natural environments can reduce stress hormones. A quick walk around the block, sitting under a tree during lunch, or even tending to a houseplant can reset your nervous system when you’re feeling overwhelmed.

2. Create Genuine Quiet Time.

Our brains aren’t designed for constant stimulation. Try this: Set a timer for five minutes, put your phone in another room, and just be. No podcasts, no music, no scrolling. Just you and your thoughts. It might feel uncomfortable at first – that’s normal. But this small practice builds your capacity to be present.

3. Practice Saying No (Without the Guilt).

Every “yes” to something you don’t want to do is a “no” to something that matters to you. Start small: “I can’t make it tonight” is a complete sentence. No elaborate excuse needed. The more you practice, the easier it gets.

4. Connect Meaningfully, Even Briefly.

We’re wired for connection, but not all social interaction fills that need. A five-minute conversation where you’re truly present can be more nourishing than hours of distracted socializing. Find people who get you, where you can be yourself without the mask.

Building Your Self-Care Toolkit.

What works for someone else might not work for you. The best self-care practice is one you’ll actually do. Try creating a personalised “emergency self-care kit” with activities that help when you’re:

• Feeling anxious: Deep breathing, progressive muscle relaxation, a quick walk
• Feeling sad: Calling a supportive friend, gentle movement, comforting music
• Feeling overwhelmed: Writing a quick list to externalise your thoughts, taking a shower, changing your environment

When Self-Care Isn’t Enough.

Everyone’s mental health journey includes moments when self-care alone isn’t enough. This isn’t a sign of weakness. It’s simply part of being human in today’s complex world.

Therapy complements your self-care practices, similar to how a skilled personal trainer enhances your physical fitness routine. Professional mental health support helps identify patterns you might miss on your own and transforms daily challenges into manageable steps forward.

Not sure if therapy is the next step?

We’ve created a short self-reflection quiz to help you check in with yourself and explore whether talking to a therapist might be helpful. It only takes a minute.

Take the test and see if therapy is right for you.