Self-Care Guides

Practical strategies to support your mental wellness journey

Remember: Self-care is not selfish. These practices support your mental health alongside professional care. If you're struggling, please reach out to a licensed mental health professional.

Sleep Hygiene

✓Maintain a consistent sleep schedule, even on weekends
✓Create a relaxing bedtime routine 30-60 minutes before sleep
✓Keep your bedroom cool, dark, and quiet
✓Avoid screens (phone, TV, computer) 1 hour before bed
✓Limit caffeine after 2 PM and avoid alcohol before bed
✓Use your bed only for sleep, not work or eating

Mindfulness & Meditation

✓Start with just 5 minutes of meditation daily
✓Focus on your breath: inhale for 4 counts, hold for 4, exhale for 4
✓Practice body scan meditation to release tension
✓Use guided meditation apps when starting out
✓Try mindful walking: notice each step and your surroundings
✓Practice gratitude: write down 3 things you're grateful for daily

Physical Activity

✓Aim for 30 minutes of movement most days of the week
✓Find activities you enjoy: dancing, walking, swimming, yoga
✓Start small: even a 10-minute walk counts
✓Take movement breaks every hour if you sit for long periods
✓Try gentle stretching in the morning and evening
✓Exercise outdoors when possible for added mood benefits

Nutrition & Hydration

✓Drink 6-8 glasses of water throughout the day
✓Eat regular meals; don't skip breakfast
✓Include protein, healthy fats, and fiber in each meal
✓Limit processed foods and added sugars
✓Prepare healthy snacks in advance for busy days
✓Notice how different foods affect your mood and energy

Social Connection

✓Reach out to at least one friend or family member weekly
✓Join groups or clubs based on your interests
✓Practice active listening when talking with others
✓Set healthy boundaries; it's okay to say no
✓Volunteer in your community to build connections
✓Schedule regular video calls if loved ones are far away

Stress Management

✓Practice deep breathing: 4-7-8 technique (inhale 4, hold 7, exhale 8)
✓Identify your stress triggers and plan coping strategies
✓Break large tasks into smaller, manageable steps
✓Use time management tools: calendars, to-do lists, timers
✓Take regular breaks from work and responsibilities
✓Learn to recognize when you need professional support

Journaling & Expression

✓Write for 10-15 minutes daily, even if it's just stream of consciousness
✓Use WellNestAI to organize your thoughts before therapy
✓Try different formats: gratitude journal, mood tracking, letters
✓Don't worry about grammar or spelling; just write freely
✓Review past entries to notice patterns and growth
✓Express yourself through art, music, or other creative outlets

Positive Psychology

✓Practice self-compassion: talk to yourself like a good friend
✓Celebrate small wins and progress, not just major achievements
✓Challenge negative self-talk with evidence and alternatives
✓Focus on what you can control, let go of what you can't
✓Engage in activities that give you a sense of purpose
✓Remember: it's okay to have bad days; they don't define you

Relaxation Techniques

✓Create calming playlists for different moods
✓Try progressive muscle relaxation: tense and release each muscle group
✓Use aromatherapy: lavender, chamomile, or eucalyptus
✓Take warm baths or showers to unwind
✓Spend time in nature, even if just a local park
✓Practice saying "no" to unnecessary commitments

Daily Routine & Structure

✓Wake up and go to bed at consistent times
✓Create morning and evening routines that work for you
✓Schedule self-care activities like you would appointments
✓Balance productivity with rest and leisure time
✓Limit news and social media consumption
✓Get natural sunlight exposure, especially in the morning

Creating Your Self-Care Plan

Self-care isn't one-size-fits-all. Use these guides as a starting point to create a personalized routine that works for you:

Start small: Choose 2-3 practices from the guides above
Be consistent: Practice daily, even if just for 5-10 minutes
Track your progress: Use WellNestAI to journal about what works
Adjust as needed: Try different strategies until you find what helps
Be patient: Building new habits takes time, usually 2-3 weeks
Seek support: Share your goals with friends or a therapist

Pro tip: Use the WellNestAI journaling feature to track which self-care practices improve your mood and wellbeing over time. This data can be valuable to share with your therapist.

Track Your Self-Care Journey

Use WellNestAI to journal about your self-care practices and track what works best for you.