Mental Self-Care
This activity involves focusing on your breath to calm your mind
Meditation
Getting about 7–9 hours of this each night helps your body recover
Talking to a friend or trusted person about your feelings
Taking slow deep breaths to calm your body
Deep breathing
Eating regular meals each day
Routine
Writing down your thoughts and feelings in a notebook
Journaling
Drinking enough of this helps keep your body hydrated
Water
Doing something you enjoy to boost your mood
Hobby
Listening to this can help reduce stress and improve mood
Music
Planning tasks ahead of time to reduce stress
Time management
A technique where you challenge negative thoughts and replace them with balanced ones
Positive self talk
Moving your body through activities like walking, stretching, or sports
Exercise
Setting limits to protect your energy and time
Boundaries
Spending time in parks, forests, or outside areas
Time in nature
Taking time away from phones or screens
Digtial break
Taking short breaks during stressful tasks to avoid burnout
Eating a variety of fruits, vegetables, and balanced meals
Healthy nutrition
Identifying and naming how you feel
Emotional awareness
This activity involves tightening and relaxing muscle groups one at a time
Progressive muscle relaxation
Writing down things you are thankful for
Gratitude practice
This coping skill involves paying attention to the present moment without judgment
Mindfulness
This activity helps relax muscles and improve flexibility
Stretching or yoga
Practicing kindness toward yourself after making a mistake
Self-compassion
A leisurely activity where one walks through nature, enjoying scenery and fresh air to reduce stress
Hiking
Going to bed and waking up at consistent times
Sleep schedule