When many people hear “self care”, they think bubble baths and spa days. But self-care is more than that. It’s about evidence-based habits that support your mental health every day. Research shows that regular self-care practices can reduce stress, improve mood, and even prevent relapse of mental health conditions. In this post, we’ll explore 8 science-backed self-care practices you can start incorporating into your daily routine for improved mental health..
8 Self-Care Practices that Help Mental Health
1. Prioritize Quality Sleep
Studies consistently link poor sleep with higher risks of anxiety, depression, and mood instability. Practicing good sleep hygiene—such as maintaining a regular bedtime, reducing screen use before bed, and keeping your sleep space dark and cool—helps regulate your brain’s emotional processing and resilience.
Tip: Aim for 7–9 hours per night. Use relaxation techniques like deep breathing or gentle stretches to signal your body it’s time to rest.
2. Stay Physically Active
Exercise is one of the most powerful natural antidepressants. Aerobic activity boosts endorphins and serotonin, while strength training improves self-esteem and cognitive function. A 2019 JAMA Psychiatry study found that consistent physical activity reduced depression risk by over 20%.
Tip: Start with 20–30 minutes of walking, dancing, or cycling three times per week. Even short “movement snacks” count.
3. Practice Mindfulness & Meditation
Mindfulness meditation has been shown to reduce symptoms of stress, anxiety, and depression by enhancing awareness and acceptance. Programs like Mindfulness-Based Stress Reduction (MBSR) have decades of scientific backing.
Tip: Try guided meditations via apps like Headspace or Calm, or begin with a simple 5-minute daily breathing practice.
4. Nourish Your Body with Brain-Healthy Foods
Nutrition directly affects brain health. Diets rich in omega-3 fatty acids, leafy greens, whole grains, and lean proteins are associated with lower rates of depression and cognitive decline. The Mediterranean diet, in particular, is strongly linked to improved mood and resilience.
Tip: Add more colorful vegetables, nuts, and fatty fish to your meals. Stay hydrated to keep energy and focus stable.
5. Build and Maintain Social Connections
Human connection is a fundamental protective factor for mental health. Loneliness, by contrast, is linked to higher risks of anxiety, depression, and even early mortality. Research shows that even small acts of connection—like chatting with a friend or joining a community group—make a significant difference.
Tip: Schedule regular check-ins with supportive friends or family. If in-person is difficult, consider virtual hangouts or online support communities.
6. Set Healthy Boundaries
Boundaries protect your energy and reduce stress. Research on burnout shows that people who set limits around work and relationships experience lower anxiety and improved life satisfaction.
Tip: Practice saying “no” without guilt. Start by setting small boundaries, like limiting after-hours emails or carving out quiet time daily.
7. Journaling & Expressive Writing
Expressive writing helps regulate emotions, process trauma, and clarify thought patterns. A landmark study by psychologist James Pennebaker showed that writing about emotional experiences improved immune function and mental well-being.
Tip: Spend 10–15 minutes journaling about your feelings or gratitude each day.
8. Seek Professional Support When Needed
Self-care is not a substitute for professional care. Sometimes the best form of self-care is reaching out to a therapist, psychiatrist, or counselor for guidance. Research consistently shows that combining self-care practices with professional treatment leads to better long-term outcomes.
Tip: If you’re struggling, consider scheduling an appointment with a licensed provider. Telehealth makes access easier than ever.
Final Thoughts
Self-care is far from selfish. It is essential for mental health and wellness. By incorporating the 8 science-backed practices talked about in this article, you can build resilience, improve mood, and create a foundation for long-term wellness. Start small, stay consistent, and remember – meaningful change often comes from steady, everyday habits.
At Reverent Health, we encourage a balanced approach to care. If you’re ready to take the next step in your mental health journey, consider scheduling an online appointment today.
