What Self-Care Strategies Do You Recommend to Patients to Complement Treatment Plans?
Psychologist Brief
What Self-Care Strategies Do You Recommend to Patients to Complement Treatment Plans?
We reached out to eleven mental health professionals, including psychotherapists and psychiatrists, to share their top self-care strategies that can enhance treatment plans. From prioritizing quality sleep to journaling and setting boundaries, discover a range of practices that promote well-being and complement therapy.
- Prioritize Quality Sleep
- Embrace Mindfulness Practices
- Start with Simple Self-Care
- Reflect with Awareness Exercises
- Create a Personalized Self-Care List
- Incorporate Regular Exercise
- Advocate for Self-Care
- Establish a Daily Self-Care Routine
- Perform Daily Emotional Check-Ins
- Practice Evening Self-Praise
- Journal and Set Boundaries
Prioritize Quality Sleep
As a therapist, I've seen firsthand the transformative power of quality sleep. It's the unsung hero of self-care. By prioritizing sleep, patients can significantly enhance their mental health treatment plans. To improve sleep hygiene, try powering down screens an hour before bed, creating a cool and dark sleep environment, and relaxing with a physical book or warm shower before bed.
Consistency is key, so aim for 7-8 hours of sleep each night. When well-rested, patients start their day with improved mood, energy, and resilience. Remember, effective self-care doesn't have to be complicated or expensive – sometimes, it's as simple as a good night's sleep.
Embrace Mindfulness Practices
I recommend multiple self-care strategies to my patients to complement their treatment plan, including proper sleep, diet, and exercise. I also really emphasize meditation, peaceful music, writing in a diary, and yoga as well. These strategies can help patients practice mindfulness.
Start with Simple Self-Care
Self-care can come in many forms and is something that I speak with regularly with my clients to gauge how much time they are giving to considering their needs and emotions as well as to encourage them to connect with themselves in that way. May individuals struggle with self-care, calling it selfish, and so we often talk about self-care as self-preservation. Unless individuals can take care of themselves, they will end up feeling depleted, empty, and even resentful.
We often talk about self-care as moments or periods of time when they are connecting with themselves between therapy as part of continuing to nurture their well-being. Often, I will suggest starting with 60 seconds or less of self-care for those who have a hard time giving to themselves. It could be something as simple as squeezing a stress ball, taking 5 deep breathes, grounding/describing the environment with their senses, or simply “checking in” and asking themselves “How and I feeling?”
Other self-care strategies that can help deepen themes that emerge in therapy can be spending a little time journaling thoughts, feelings, dreams, and experiences as well as noticing positive, peaceful and joyful moments to help build neural pathways associated with positive affect. I often encourage clients to integrate in some creative form of self-care from coloring, crocheting, or crafting with the intention that creating can be soothing and regulating to the nervous system as well as help tap into “bottom-up processes” of healing which compliment “top down” types of therapy.
Because there are so many kinds of self-care, each person may have their own unique “self-care kit” that they create over the course of therapy to use in brief moments or over longer periods of time depending on what their need might be. The most important thing is that they are connecting with and learning that caring for themselves allows them to be more fully present in life for themselves and others.
Reflect with Awareness Exercises
I don't think there is one specific strategy that I would recommend as each client is different and what works for one will not work for another. But I would say any kind of awareness, self-reflective exercise is important. Whether that is journalling. mediation, or a thought log. This will help patients be mindful of their thoughts, check in with themselves and get grounded.
Create a Personalized Self-Care List
I have often worked together with clients to create a list of self-care ideas that are customized to them. Here are some good ideas to start off with:
Tune into your senses. Feel the warmth of sunlight on your skin, savor the aroma of fresh coffee, or listen to the rhythm of rainfall. These moments of mindfulness can ground you in the present.
Move your body joyfully. Dance to your favorite song, stretch like a cat, or take a leisurely walk. Physical movement can shift your mood and energy.
Express yourself creatively. Doodle in a notebook, sing in the shower, or rearrange your living space. Creativity isn't about perfection
Connect meaningfully. Call a friend who makes you laugh, cuddle with a pet, or simply smile at a stranger. Small interactions can nurture your social well-being.
Treat yourself kindly. Enjoy a relaxing bath, read a chapter of a beloved book, or prepare a nourishing meal. These acts of self-kindness reinforce your worth.
Your future self will thank you for the care you're showing today.
Incorporate Regular Exercise
One self-care strategy I recommend is regular exercise. It doesn't have to be anything lengthy or extensive, but something that gets your blood and oxygen flowing. I typically suggest going for a brisk walk a few times a day to start. I suggest this because it's fairly easy to get started and doesn't require any special equipment.
Another self-care strategy is to think of the things that bring you joy or peace, and imagine them in your mind, as it will cause your brain to calm itself by naturally focusing on those thoughts, instead of the thoughts that cause anxiety.
And finally, I recommend starting each day by thinking of and/or journaling at the start of each day about three things you're grateful for—big or small. This gets your brain started on a positive note each day.
Advocate for Self-Care
Self-care and self-soothing are different!
Chronic stress, lack of sleep and exercise, or continually ruminating on debilitating thoughts can all cause trouble in body, mind, and spirit. Many people simply mischaracterize self-care as taking care of yourself AFTER you're already depleted; however, true self-care is a form of self-advocacy, and it suggests that as a general rule, the desire is to not allow yourself to become so depleted that your only recourse is to self-soothe. It should be something you prioritize rather than an "optional" activity.
Just as you cannot drive a car on empty, you cannot maintain productivity without taking opportunities to rest and recharge on a regular basis. Engaging in self-care consciously and intentionally will help the patterns "stick" and will also give you an idea of what works for you, and what doesn't, helping you tailor your approaches to better fit your needs.
Self-care also takes boundaries. In order to prioritize self-care, you may have to set and maintain new boundaries for yourself, which can feel risky, as you may be challenging the status quo, shaking up patterns in relationships, or may be feeling unsure about saying "No, thanks" or feeling as though you have to explain yourself to others. However, setting boundaries for yourself to engage in even small acts of self-care can be hugely impactful.
This might mean turning off your work phone at 5:00 PM rather than taking calls and messages throughout the evening. Or maybe it means asking your partner to look after the toddler for 20 minutes so that you can have some time for a bubble bath, and then reciprocating. It may mean saying "No, thanks" to a social work-related outing so that you can make the yoga class you love, rather than spending the evening impressing the new boss. Whatever this may look like for you, begin to take steps towards new patterns of self-care. Your future self will thank you!
Establish a Daily Self-Care Routine
Do not mistake taking care of yourself as being selfish. There is no greater gift you can give those you love than to take excellent care of yourself; after all, you can't pour from an empty cup. Set up a daily routine that allows for those things that fill you with energy and help you become more relaxed.
That is the end goal of any self-care strategy and can be different for each individual. True life vitality is the place in which you feel energized and calm. Breathing exercises, yoga, and working out, nutrition, mind-body relaxation, spending time in nature, going for walks, and getting creative are all excellent for creating a mental health self-care routine. Always remember, asking for help is a courageous step along the journey. Teamwork makes the dream work!
Perform Daily Emotional Check-Ins
One self-care strategy I often recommend—and that can truly transform your relationship—is to establish a routine of daily "check-ins" with yourself. This isn't about scheduling another to-do on your already busy day, but rather, carving out just a few mindful moments to tune into how your body and emotions are showing up.
Start by finding a quiet space, taking a deep breath, and noticing what's happening internally. Is your heart racing? Are your shoulders tense? What's your facial expression telling you? These somatic signals—your heart rate, body posture, or even the subtle tightening of your jaw—are powerful indicators of your current emotional state. By becoming aware of these physical cues, you can gain insight into your feelings before they spill over into your interactions with your partner.
This simple practice of self-awareness doesn't just serve you; it serves your relationship. When you know what's happening within you, you're better equipped to communicate your needs clearly, respond thoughtfully rather than react impulsively, and show up more fully for your partner. In a sense, you're bridging the gap between how you feel and how you act, fostering a more conscious and compassionate connection.
The beauty of this check-in strategy is in its simplicity—it doesn't require special tools or extensive time. Yet, it complements the work of couples therapy by reinforcing skills like emotional regulation and empathy in your everyday life. By regularly connecting with yourself on this deeper level, you're not just managing stress or emotions; you're actively investing in the health of your relationship.
Remember, caring for yourself is a direct line to caring for your partnership. When you take a moment to check in with your body and emotions, you're taking a proactive step toward a healthier, more connected relationship. It's these small, mindful moments that can lead to big changes over time.
Practice Evening Self-Praise
If you have an evening reflection practice, try adding a section where you identify 1-3 things that you can be proud of today. Just like a gratitude list, this question helps the brain shift perspective to safety and connection prior to heading to sleep. It also helps right-size our appraisal of ourselves. Most of us are very good at focusing on the mistakes we made, things we could have done better, etc. Balancing this out with some of our successes increases self-compassion, which makes all subsequent self-care efforts that much more accessible and effective!
Journal and Set Boundaries
As a psychotherapist, one self-care tip I often share with clients is combining journaling with setting healthy boundaries. Taking just 10-15 minutes to jot down thoughts and feelings helps people sort through what's going on in their heads, and it gives them a clearer picture of what matters most to them. Along with that, setting boundaries—whether at work, with family, or socially—is key to protecting their mental space. I always encourage clients to think about where they might be saying "yes" too much and to start creating space for themselves. It's a simple but powerful way to reduce stress and prevent burnout, all while staying aligned with their values.
