Top 10 Self-Care Practices to Support Your Mental Health
Why Self-Care Is Non-Negotiable (Even When Life’s Busy)
Let’s be honest: the phrase “self-care” gets tossed around a lot.
It’s been co-opted by marketing. It’s often reduced to bubble baths, candles, and skincare routines. But for anyone navigating mental health challenges—especially anxiety, burnout, or trauma—real self-care goes much deeper.
At its core, self-care is about regulating your nervous system, reclaiming mental clarity, and restoring emotional energy so you can keep functioning—and eventually, thriving.
Therapists at NuHu Therapy define self-care as:
“Anything that supports your emotional, mental, physical, and relational well-being in a sustainable way.”
And in therapy, we see over and over again:
Self-care isn’t selfish—it’s stabilizing
Self-care doesn’t have to be big—it just has to be consistent
The right kind of self-care is preventative, not reactive
Real Self-Care Isn’t Always Comfortable
Contrary to popular belief, self-care doesn’t always feel good in the moment.
Sometimes it looks like:
Saying no when you’re used to saying yes
Turning off your phone when your anxiety wants you to scroll
Going to bed early even though you feel wired
Sitting with a journal instead of pushing feelings away
Self-care isn’t about escaping discomfort.
It’s about creating the conditions for healing—and building mental and emotional capacity over time.
“Self-care isn’t soft. It’s a discipline. And for people in survival mode, it’s often the first step toward reclaiming their life.”
Why Mental Health Support Requires Structure—Not Just Intention
You probably already know the basics.
You’ve seen the advice to journal, to go for a walk, to drink water.
But doing it consistently, especially when you’re exhausted, anxious, or overwhelmed—that’s the hard part.
That’s where therapy comes in. At NuHu, our role is to help clients:
Identify what kind of self-care actually serves them
Create realistic routines that don’t rely on motivation
Stay accountable without guilt or shame
Work through the emotional blocks (like people-pleasing or perfectionism) that sabotage self-care
Self-care works best when it’s part of a broader mental health support plan—not just a solo project you try to maintain under stress.
🔗 Related Reads:
Falling off your routine isn’t failure—it’s feedback. You’re allowed to begin again.
10 Therapist-Backed Self-Care Practices That Actually Help
Now that we’ve redefined self-care as a discipline of emotional support—not indulgence—it’s time to walk through the actual practices.
Each of these 10 strategies is backed by therapy, neuroscience, or trauma-informed care, and they’re all things we recommend to clients across Ontario who are trying to regain mental balance.
🧠 1. Journaling for Clarity and Release
Journaling helps externalize thoughts and patterns. It’s a safe way to dump the mental clutter and track emotional cycles.
Don’t worry about writing perfectly. Start with:
“What am I feeling right now?”
“What do I need today?”
“What am I avoiding?”
Journaling helps reduce rumination and gives structure to emotions that feel overwhelming.
🔗 Read: Benefits of Journaling
🧘 2. Body Scan Meditation
This grounding tool helps you reconnect to your physical self—especially if you deal with anxiety or dissociation.
A body scan slows the nervous system, improves emotional regulation, and supports trauma recovery.
Even 5 minutes a day can help.
🔗 Try this: Body Scan Meditation Guide
📱 3. Create Digital Boundaries
Phone addiction is real—and it directly contributes to anxiety, self-comparison, and emotional dysregulation.
Try:
No phone 1 hour after waking or before sleep
Moving social apps to a hidden folder
Tracking your screen time honestly
Online therapy clients often feel more present and less reactive after digital detoxing, even for short bursts.
💬 4. Schedule Emotional Check-Ins
Self-care isn’t always solo. Try texting a friend, “Can I vent for 10 minutes?” or having weekly check-ins with someone safe.
Relational support is a powerful regulator of mental health.
Connection is self-care. You don’t have to carry everything alone.
🛌 5. Prioritize Rest—Not Just Sleep
Rest is different than sleep. It’s pausing. It’s taking breaks before you burn out.
Start asking:
“Am I physically tired or emotionally drained?”
“What type of rest do I need: sensory, social, or mental?”
Honor the answer.
🥦 6. Eat Like You Deserve Nourishment
This isn’t about weight or restriction.
It’s about giving your brain the fuel it needs to stabilize your mood and focus.
Make food choices from a place of care, not control.
🚶 7. Move Your Body Without Punishment
Movement is therapy. Walk. Stretch. Dance. Do 10 jumping jacks in your room.
This regulates stress hormones and builds resilience.
The goal isn’t fitness. It’s aliveness.
🌿 8. Practice Forest Bathing (Yes, Even in the City)
Even 15 minutes around trees can lower cortisol levels.
Use a park bench. Walk around your block and notice leaves.
Let your senses reset.
🔗 Read: Shinrin-Yoku: Forest Bathing and Mental Health
🧍 9. Say “No” to Something Small
Self-care sometimes looks like refusal. Cancel a non-essential task. Let someone know you need rest.
Practice boundary-setting in low-stakes situations—it builds confidence.
🔗 Related: The Importance of Self-Compassion
💻 10. Consider Therapy as Part of Your Routine
Therapy isn’t a last resort. It’s structured self-care with support.
We help you take these practices and make them work in your actual life, with your unique mind and history.
📍 Book a free 20-minute consultation to explore how therapy can support your self-care.
Real self-care isn’t about escape. It’s about creating safety, stability, and space to breathe.
How to Turn Self-Care Into a Real Mental Health Routine
Now that you’ve got 10 self-care practices grounded in therapy and mental health support, here’s the truth:
You don’t need to do all 10.
You don’t even need to do 3 at once.
What matters most is consistency—not intensity.
When we work with therapy clients at NuHu, we often encourage them to pick just one thing they can start with this week. Something that feels manageable, not ideal. Because self-care should reduce pressure, not add to it.
A Sample Self-Care Routine (Realistic Edition)
Here’s how a gentle, sustainable week might look:
Monday: 10-minute journal at night
Tuesday: Phone off for 30 minutes before bed
Wednesday: Walk outside for 15 minutes
Thursday: One supportive check-in with a friend
Friday: Say no to one unnecessary task
Saturday: Body scan or breathwork
Sunday: Reflect—what helped? What drained you?
This is just a template. Your life will dictate the rhythm.
Therapy helps you build the version that works for you.
When You Fall Off—Here’s What to Do
Everyone falls off.
That’s not failure—it’s feedback.
Here’s how we help clients get back on track:
Remove shame: You’re not lazy or broken. You were overwhelmed.
Return to one small anchor: A glass of water. A 3-line journal entry. A 5-minute walk.
Reflect with kindness: What threw you off? What do you need more/less of?
Reconnect to support: Therapy isn’t about catching you at your best—it’s about walking with you through the mess.
Ready to Build a Life That Supports You?
At NuHu Therapy, we help people across Ontario turn insight into action.
If you’ve struggled to maintain mental health, build routines, or get out of survival mode—this is your next step.
📍 Book your free 20-minute consultation here
We offer 100% virtual therapy across Ontario. No judgment. No pressure. Just a safe space to start.
