The Power of Self-Care
It is easy to get caught up in daily life and forget to take care of yourself. Often self-care feels like a luxury rather than a necessity, but even small moments dedicated to your well-being can make a difference. Self-care isn’t about indulgence or selfishness; it is about intentionally nurturing your mind, body and emotions so you can live fully and respond to life’s challenges with resilience. By prioritizing self-care, you are giving yourself permission to recharge, refocus and maintain balance in the busyness of life.
What Is Self-Care?
Self-care is any intentional action we take to support our mental, emotional and physical health. It can be helpful to think of self-care in three broad categories:
1. Physical self-care: Activities that nurture your body such as exercise, nutrition, sleep and regular medical check-ups. Even a short walk outdoors can help reduce stress and boost energy.
2. Emotional self-care: Practices that support emotional wellbeing including journaling, therapy, meditation or talking with trusted friends. Allowing yourself to feel and process emotions without judgment is essential.
3. Mental self-care: Actions that engage your mind and reduce stress such as learning new skills, reading or taking time away from screens. Engaging in hobbies or creative projects can help prevent mental fatigue.
Why Self-Care Matters
Research has shown that taking care of yourself can have a significant impact on mental health (Tushe,2025). Simple habits like moving your body, spending time outside, practicing mindfulness or connecting with friends can help you feel stronger, manage stress more easily and protect against future mental health challenges. Research has also found that engaging in self-care activities supports resilience. For example, Jin et al. (2021) reported that individuals who engage in self-care behaviors tend to show higher resilience, suggesting that self-care can help people cope with stress. When we prioritize our own needs even in small ways, it allows us to better handle challenges and maintain balance in the long run.
Common Barriers to Practicing Self-Care
Even when we understand it’s importance, self-care can feel challenging. Some common barriers include:
Guilt - Feeling selfish for taking time for oneself. Many people struggle with the belief that prioritizing their own needs comes at the expense of others.
Time constraints - Balancing work, family and other obligations can leave little room for intentional self-care.
Lack of awareness - Not knowing what self-care looks like for you personally can make it difficult to get started.
Practical Self-Care Strategies
Here are some ways to integrate self-care into daily life:
1. Set Boundaries: Learn to say no when necessary and prioritize tasks that align with your well-being. Protecting your time is a form of self-care. For example, turning off email notifications after work hours can create space for rest.
2. Create a Daily Routine: Incorporate activities that bring you joy or calm into your schedule such as a short walk, meditation or listening to music. Consistency makes self-care a natural part of your day.
3. Engage in Physical Activity: Regular movement even a 10-minute stretch or walk can help improve mood, boost energy and support overall health.
4. Prioritize Sleep and Nutrition: Adequate rest and balanced meals are foundational to mental and physical health. Establishing a consistent sleep schedule and preparing nourishing meals supports long-term well-being.
5. Practice Mindfulness: Mindfulness exercises including deep breathing or guided meditation can help you stay present and reduce stress.
6. Seek Social Support: Connect with friends or family members who provide positive energy and support. Sharing feelings with someone you trust can help lighten emotional burdens and reduce feelings of isolation.
7. Reflect and Journal: Writing down thoughts and emotions can help clarify feelings and process stress. Journaling is also a space to celebrate small victories and track personal growth.
8. Therapy and Professional Support: Working with a therapist provides personalized strategies for coping with stress, helps improve your emotional health and builds resilience.
Making Self-Care a Habit
The key to effective self-care is consistency. Start small by picking one or two self-care activities that are realistic and achievable and gradually build from there. It can also be helpful to schedule self-care intentionally just as you would an important appointment. Treating self-care as a non-negotiable part of your day reinforces its value and makes it easier to maintain over time. Self-care is not a one-time fix; it is an ongoing commitment to yourself. Even small intentional practices can make a meaningful difference in everyday life. Remember, self-care can look different for every person. What works for one person may not work for another person. The goal is to explore, experiment and find the practices that truly nourish your mind, body and spirit. If you struggle with making time for self-care or feel overwhelmed by stress, therapists like Elisa, Kizee and Jin at Vaughan Counselling and Psychotherapy can provide guidance, support and personalized strategies tailored to your needs.
References:
Jin, Y., Zhang, M., Wang, Y., An, J., & Wang, L. (2021). The relationship between resilience and self-care in individuals with chronic conditions: A systematic review and meta-analysis. Frontiers in Psychology, 12, 1–12. https://doi.org/10.3389/fpsyg.2021.737015
Tushe, M. (2025). The role of self-care practices in mental health and well-being: A comprehensive review [Preprint]. ResearchGate.