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The Top Five Self-care Practices That Improve Mental Wellness
- Shikha Kaushik
- Mar 5
- 3 min read
In a world that demands so much from us, self-care often takes a backseat. Yet, mental wellness is not a luxury; it’s a necessity. As a psychologist working with individuals worldwide, I’ve witnessed how small, intentional actions can create a ripple effect on one’s mental health. Self-care isn’t just about bubble baths and spa days (though they can be wonderful!); it’s about nurturing your mind, body, and soul in a way that strengthens resilience and fosters balance.
Here are the top five self-care practices that can significantly improve mental wellness:
1. Emotional Check-Ins – Understanding Yourself First
“Qui se connaît, se guérit.” (French: “He who knows himself, heals himself.”)
In the hustle of daily life, we rarely pause to ask ourselves, How am I really feeling? Emotional check-ins involve taking a moment to acknowledge your emotions without judgment. Journaling, meditation, or simply naming your feelings can be powerful tools to release suppressed emotions. When we recognize and validate our emotions, we gain clarity on what we need.
Practical Tip: Try the ‘Name it to Tame it’ method when overwhelmed, name the exact emotion you’re feeling. This simple act reduces emotional intensity and helps regulate stress.
2. Boundaries – The Art of Saying No Without Guilt
“El que mucho abarca, poco aprieta.” (Spanish: “He who embraces too much, grasps little.”)
We often overextend ourselves to avoid disappointing others, but at what cost? Healthy boundaries are essential for mental well-being. Boundaries protect your time, energy, and emotional space. Saying no isn’t selfish; it’s an act of self-respect.
Practical Tip: Practice saying “I’d love to help, but I’m currently at my capacity.” This communicates respect for both your needs and the other person’s.
3. Mindful Movement – Releasing Stress Through the Body
“Shenti jiankang, xinli jiankang.” (Chinese: “A healthy body, a healthy mind.”)
Exercise isn’t just for physical fitness it’s a cornerstone of mental wellness. Mindful movement such as yoga, walking in nature, or even dancing releases endorphins, reducing anxiety and depression. Movement reconnects you with your body and signals safety to your nervous system.
Practical Tip: Instead of forcing yourself into rigorous workouts, find movement that feels good whether it’s stretching, swimming, or a dance break to your favorite song.
4. Digital Detox – Creating Space for Mental Clarity
“Silence isn’t empty. It’s full of answers.”
Social media can be a double-edged sword it connects us, but it also overstimulates our minds and fuels comparison. A digital detox doesn’t mean abandoning technology but using it intentionally. Set boundaries around screen time, especially before bed, to allow your brain the rest it needs.
Practical Tip: Try a 24-hour social media detox once a month. Notice how your mind feels lighter and your focus improves.
5. Community & Connection – The Antidote to Loneliness
“Ubuntu” (Zulu: “I am because we are.”)
As humans, we are wired for connection. Loneliness has been linked to increased stress and mental health struggles. Surrounding yourself with uplifting people whether friends, family, or support groups nurtures emotional resilience. Sharing experiences with others reminds us that we’re not alone.
Practical Tip: Make a habit of checking in with loved ones regularly. Even a five-minute heartfelt conversation can make a difference in someone’s (and your own) day.
A Gentle Reminder
Self-care isn’t a one-time event; it’s a commitment to yourself. When you prioritize mental wellness, everything else in life aligns more harmoniously. As the old Japanese proverb goes, “Nanakorobi yaoki” Fall seven times, rise eight. Self-care ensures that every time life knocks you down, you have the strength to rise again.
Start small, be consistent, and most importantly treat yourself with the kindness you so freely give to others.
What’s your favorite self-care practice? Share your thoughts in the comments below!
Meet the expert:
Shikha Kaushik is a psychologist and founder of Heal and Revive. With a passion for mental health and women’s empowerment, she has helped individuals worldwide cultivate a balanced and self-loving mindset. Shikha combines psychology, mindfulness, and personal empowerment to inspire lasting, positive change.
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