Life today can feel relentless. Between responsibilities, distractions, and the constant pressure to be “on,” it’s easy to put your own wellbeing at the bottom of the list. When you do make time for yourself, it can feel like a guilty pleasure – a treat to be earned rather than a vital practice that sustains your mental health.
But here’s the truth – self care isn’t optional. It’s the foundation of your mental wellbeing. When you nurture your body, mind, emotions, and spirit, you’re not just “treating yourself”, you’re creating the conditions for calm, clarity, and resilience.
Why Self Care Matters for Mental Health
Research consistently shows that lifestyle choices play a powerful role in mental health. Regular movement has been linked to reduced symptoms of depression and anxiety. Mindfulness and meditation have been shown to lower stress and improve emotional regulation. Even something as simple as social connection can act as a protective factor against burnout and depression.
In other words, how you live day to day – what you eat, how you rest, who you spend time with, and how you connect with yourself – directly shapes how you feel. That’s where the five pillars of wellness come in – physical, emotional, social, spiritual, and intellectual health. These pillars remind us that self care is holistic. When one area is neglected, it affects the whole system.
Self Care Beyond the Surface
You’ve probably heard self care marketed as bubble baths and scented candles. While those moments can be soothing, real self care goes deeper. It’s about making choices that sustain you.
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Physical wellness: moving your body in ways that feel supportive, eating foods that nourish, and protecting your sleep. Poor sleep alone has been linked to increased risk of anxiety and depression.
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Emotional wellness: allowing yourself to feel and process emotions, rather than pushing them aside. Journaling, therapy, or mindfulness practices can help regulate your mood and increase self-awareness.
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Social wellness: cultivating relationships that uplift you. Studies show that positive social bonds lower stress hormones and increase resilience.
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Spiritual wellness: connecting with something larger than yourself, whether through meditation, time in nature, or gratitude rituals. These practices bring meaning and perspective when life feels heavy.
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Intellectual wellness: keeping your mind curious and engaged through learning, creativity, or new experiences. This stimulates positive emotions and personal growth.
When you nurture each of these pillars, you create balance from the inside out.
The Power of Rest and Ritual
One of the most overlooked aspects of self care is rest. In a culture that praises productivity, slowing down can feel counterintuitive. But rest is not wasted time – it’s essential recovery. Research into nervous system regulation shows that practices like deep breathing and meditation can activate the body’s relaxation response, reducing stress and improving mood.
Simple rituals (a mindful morning routine, a quiet tea break, or a walk without your phone) can regulate your nervous system and anchor you in the present moment. These are the small, consistent actions that make the biggest difference to your mental wellbeing.
Practical Ways to Begin Today
You don’t need hours each day to practise self care. Start with simple, sustainable actions:
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Take a short walk outdoors between tasks.
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Replace late-night scrolling with five minutes of journaling.
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Check in with a supportive friend or family member.
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Try a brief meditation or breathing exercise to reset.
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Learn or explore something new that excites you.
These micro-moments strengthen your five pillars of wellness and gradually shift you toward greater balance and calm.
Awareness to Action
Awareness is where it all begins. By simply pausing to notice your thoughts, emotions, and habits, you start shifting from autopilot to intention. That awareness becomes the bridge between knowing you need care and actually giving it to yourself.
Self care isn’t about escape or indulgence. It’s about everyday nourishment that strengthens your mental health. By tending to your physical body, your emotions, your relationships, your spirit, and your mind, you create a strong foundation for resilience and wellbeing.
Remember – wellness isn’t something you achieve once and hold onto forever. It’s something you practise, moment by moment, choice by choice. And it all begins with a simple truth – wellness starts within.
By Lisa McLean, Certified Holistic Counsellor and Health Coach. Join Lisa on Instagram for more holistic health tips HERE.
Want to discover more about building an inner calm and nurturing the mind body and soul holistically for better physical ad mental health? Discover more about Lisa, her free resources and offerings HERE
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