How to Make a Self-Care Plan
Learn Ways to Practice Self-Care and Boost Your Mental Health
By Marnie Kunz, NASM-certified trainer
If you’ve been struggling with mental health, or you are ready to improve how you treat yourself, coming up with a self-care plan will do wonders. Self-care activities can help combat the stress of life demands and modern life and rejuvenate your mind and body. If you feel like you’re stuck in a rut with depression or your mental health, don’t hesitate to reach out for counseling from a trained therapist also. In addition to improving your mental health with counseling, you can create a self-care plan to help relax, sleep better, and boost your wellbeing.
Modern Life and Mental Health
It is no surprise that the pandemic took a toll on people’s mental health. The stats on mental health during the pandemic are alarming. According to research from Boston University, depression rates tripled over the course of the first year of the pandemic. Before the pandemic, about 8% of U.S. adults experienced depression. But in a survey of 1,161 people taken between March and April of 2020, that statistic jumped to 28%. When researchers surveyed the same people a year later, they saw a jump in depression rates to 32%.
In addition, people who got covid-19 are more likely to be depressed. According to a large study published in the BMJ, people who have had covid are at an increased risk of suffering from depression and mental health issues as opposed to their peers who have not had covid.
Young people were hit especially hard during the pandemic. Cases of depression and anxiety doubled among young people, and emergency room visits for suspected suicide attempts were 51% higher for adolescent girls compared to early 2019.
With escalating mental health problems, the effects of the pandemic have become far-reaching. There is no better time to learn some ways to practice self-care to boost mental health and well-being.
What Is A Self-Care Plan?
Self-care is simply taking care of yourself so that you can be healthy, do your job, and function in daily life. Despite what pop culture may have you believe, practicing self-care is not selfish or indulgent and it does not involve spending a lot of money. Self-care is in fact doing small habits or rituals that help you improve your health and stay balanced.
A self-care plan can be as simple or as complicated as you’d like and includes ways to build self-care practices into your daily life. Your self-care plan may include things such as meditating for 5 minutes every morning, turning your phone off two hours before bed, or taking a self-care day where you unplug completely and enjoy nature, reading, and things you love.
For many people, social media can be a negative coping strategy for stress, and taking some time to unplug and practice emotional self-care can be a healthy way to de-stress. Deep breathing exercises, getting a massage, and regular exercise all offer positive stress management techniques that can improve your everyday life.
Related Post: Mental Health Tips for Social Media
For me, self-care often involves hanging out with my dog and relaxing, volunteering at a local rescue and walking dogs (notice some common themes?), going on hikes, reading, or taking a bath.
Self-Care Ideas
There are many ways you can practice self-care strategies in your life. Here are some ideas to consider including in your own self-care plan:
Go outside.
Take a break from the news and your phone and get some fresh air and sunshine. Go for a hike or just sit outside for a few minutes and enjoy. You can even take a short work break by stepping outside to bask in the sunshine. Unwinding and enjoying the outdoors can improve your work-life balance.
Meditate.
Do a short meditation exercise each morning or whenever you need to de-stress. This form of mental self-care can help improve your mood and focus, reducing your stress levels. There are many apps that can guide you if you need help learning to meditate. I love the Calm app for guided meditations.
Write.
Get a journal or use your phone or laptop and keep a daily journal of your feelings. You can record how you feel each day and also things you are grateful for. I like to find three things I’m grateful for each day as part of my morning self-care routine.
Sleep.
Make sure you’re getting enough sleep. Sleep is a form of physical self-care that helps your body fight off infections and viruses and recharge from the physical tasks of the day. Put down your electronics at least an hour before bed and give yourself time to unwind before going to sleep. Other ways to improve your sleep include exercising regularly, playing soothing sounds such as ocean waves, curbing alcohol use, and using blackout curtains for a truly dark sleep space.
Exercise.
Go for a run, dance, bike, do yoga, or a weightlifting workout. Get your body moving and you’ll not only improve your physical health but will release endorphins, feel-good hormones that make you feel better. Exercise is also an important first step toward taking better care of your physical needs.
Take a bath.
A warm, relaxing bath is a soothing way to unwind after a long day or week (or year!). Bring a favorite book or listen to a podcast, add some scents you love and enjoy. 😊
Unplug.
Screens mess up our body’s natural balance of hormones like dopamine and melatonin, which can interfere with good sleep and mental health. Take time to unplug from social media and limit the time you spend on social media to certain times of day (check more social media tips for mental health here). If you think you're addicted to social media, join a support group or seek therapy for help.
Get cozy.
Give your body and mind a break from the world and curl up in your favorite comfy clothes with a pet and just chill. Watch a favorite show, order some food and relax. I love getting cozy in my comfiest sweats and curling up with a good mystery book for a break from the world.
Savor a hot drink.
Make some tea and unwind with a good book. Pick something to read in a category that interests you and enjoy the mental escape.
Read a book.
Reading is one of the best ways to tune out the world and relax. Feed your mind and spirit with a great book. Check out our picks for the best running books if you’re looking for books about inspiring athletes.
Add color to your surroundings.
Try some art hobbies and hang some art, paint your office, or make a collage in your workplace. Get creative and add color to your surroundings for a guaranteed pick-me-up. If you’re looking for stunning photography prints, I recommend Marques Jackson Photography for amazing travel photos from around the world.
Stretch.
Many of us have been behind desks a lot or working from home in tight spaces. Moving your body is good for you physically and mentally. Whether you work from home or are tight from stress, stretching will help you feel better. Try a few easy restorative yoga poses like putting your legs up the wall. Check out our running recovery tips for more on how to do legs up the wall. You can also check out some of our dynamic stretches for ideas on stretches you can do any time, any place.
Volunteer.
Pick a cause that moves you and get involved. Volunteering is a great way to help improve an issue you're passionate about and add more meaning to your life. Donating your time can also improve your social self-care and help you meet new people who care about the same issue.
Express emotions.
Learning to express how you feel in constructive ways can improve your relationships and help reduce your emotional stress. See a therapist for help identifying ways to grow healthy relationships and express your emotions effectively.
How to Make a Self-Care Plan
Use our self-care ideas and add your own to create a list of self-care practices to incorporate into your life. Download our free Self-Care Plan template to help you create your own weekly self-care plan. I recommend adding at least one small self-care practice a day to your plan. Once you have your plan, block out the self-care items on your calendar schedule so you won’t miss the much-needed me-time.
Now unwind, relax and enjoy your self-care. 🤗
Related Posts: Mental Health Tips for Social Media, Marathon Recovery Tips, Best Running Books to Get Inspired, How Meditation Improved My Running
Marnie Kunz is a NASM-certified Brooklyn trainer, USATF, and RRCA-certified running coach, and the creator of Runstreet Art Runs, which bring together communities through running and street art. She is a Brooklyn resident, trainer, Akita mom, and writer.
