7 self care ideas to recharge your body and mind

Ready to make a positive change? Try these self-care tips for a healthier, happier you.

Self-care is not selfish, but instead a necessity for a healthy, fulfilling life. Carving out a few minutes for yourself regularly allows you to perform, feel and be your best to tackle life’s challenges — at home, work and in between. As the saying goes, “You can’t pour from an empty cup.”

In fact, deliberately prioritizing your mental and physical health can help reduce stress and risk of burnout, boost your mood and energy levels, and enhance your quality of life.

“Diet and exercise, while part of a healthy lifestyle, aren’t the only components of good health,” says Joseph Candelore, DO, an internal medicine physician at Geisinger. “Regularly engaging in self-care to recharge your battery — as opposed to depleting it — is also a valid, even vital, part of a healthy, happy life.”

And it doesn’t have to mean an hour at the spa or a huge expense, either. It can be as easy as taking a moment to be present, eating a healthy snack or talking with a close friend. While there are numerous ways to take good care of yourself, Dr. Candelore offers a few self-care ideas to get you started.

Self-care tips for your physical health

Your physical well-being is a key aspect of overall health and can be nurtured by incorporating these self-care tips into your daily routine.

Move more.

Regular physical activity helps maintain a healthy weight, improves cardiovascular health, strengthens muscles, boosts energy levels and much more.

There are many ways to move your body, and it doesn’t have to mean sweating it out at the gym. Finding an activity you enjoy — whether it’s going for a hike, practicing yoga, dancing, playing golf or tennis, gardening or even cleaning — can make it easier to stick to a regular exercise routine.

“Exercising outdoors brings even more health benefits,” says Dr. Candelore. “Connecting with nature and exposure to daylight have been shown to reduce stress, boost your mood and improve sleep quality.”

Care for your body.

Drinking plenty of water and consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats fuels your body to do the things you love. But healthy eating isn’t the only way to take care of your body. Simple things like brushing your hair, flossing your teeth daily, taking a long bath or trimming your nails are all part of self-care.

“Maintaining good hygiene might seem like an expected part of daily life, but with busy schedules and many working from home, these habits may have changed,” says Dr. Candelore. “Showering and getting dressed each morning gives you an important sense of routine, while giving yourself a home manicure can help you feel pampered. Even brushing and flossing your teeth can have huge benefits, reducing bacteria in your whole body and just making you feel good.”

Catch more Zzzs.

If you’re like more than one-third of American adults, you could benefit from more sleep. “Your body actually repairs itself while you’re asleep,” says Dr. Candelore. “Though it varies from person to person, aim for 7 to 9 hours of sleep each night for maximum health benefits.”

A lack of sleep can make it harder to focus. And chronic sleep deprivation can impact your body, contributing to conditions like high blood pressure and Type 2 diabetes.

To get better rest, Dr. Candelore suggests:

Going to sleep and waking up at the same time every day, even on weekends
Keeping your room quiet, dark and cool
Avoiding caffeine or a big meal before bed
Ending screen time about an hour before going to sleep

Self-care tips for your mental health

Prioritizing your mental health is just as important as taking care of your physical health.

“They go hand in hand,” says Dr. Candelore. “When you have poor health in one area, it can increase the risk of problems in the other.”

Reduce stress.

When stress piles up, you might have headaches, fatigue, sleep problems and muscle tension. Stress might even cause you to overeat or withdraw from your family and friends. And left unchecked, stress could contribute to high blood pressure, heart disease and obesity.

That’s why it’s key to find healthy ways to cope with stress, like talking to a friend, journaling, practicing yoga or focusing on the positive.

“Taking a few minutes every day to breathe deeply, meditate or practice mindfulness can go a long way toward reducing stress,” says Dr. Candelore, pointing out that studies have linked meditation and mindfulness to reduced blood pressure, improved immune response and better cognition.

Engage in activities you enjoy.

Hobbies, exercise, spending time with loved ones or simply taking a break to engage in something you enjoy helps you relax and destress.

Activities like gardening, hiking, golfing or martial arts can get you moving while enjoying a good time. And hobbies that challenge or focus your mind — think crafting, scrapbooking, painting, doing puzzles or listening to music — can have big mental and emotional benefits.

“Taking up a hobby is a fun way to enjoy self-care,” says Dr. Candelore. “Hobbies have been associated with improved mental health — and can even help combat depression by stimulating the release of endorphins, the chemicals in your brain that promote a feeling of well-being.”

Connect with others.

“Staying connected to others can help you be healthier, happier and even live longer,” Dr. Candelore notes. “In contrast, people who are lonely or socially isolated are linked to poorer health, depression and an increased risk for early death.”

So, find ways to spend more time with family and friends. Join a community or church group, volunteer, play with a pet, take an art or knitting class, learn a new language, go to the movies or museum together or participate in activities that allow you to meet new people.

“And don’t be shy about giving and receiving hugs, either,” says Dr. Candelore. “Physical touch can lower levels of cortisol, the stress hormone.”

Know when to seek professional help

Many of us feel down from time to time. But if you feel sad most days and it’s affecting your daily activities, it might be time to reach out for professional help.

Symptoms of anxiety or depression can include:

Frequent sadness, anxiety or feelings of hopelessness
Increased or persistent frustration, irritability or anger
Difficulty concentrating or functioning in daily life
Changes in appetite or sleep patterns
Loss of interest in activities you once enjoyed
Thoughts of self-harm or suicide

A good place to start is with your primary care provider. They can offer coping strategies or refer you to a mental health specialist, if necessary.

Getting started: Tips on building a self-care routine

Scheduling self-care into a busy schedule can be challenging. You might have to make adjustments to your schedule or delegate tasks to make sure you have uninterrupted self-care time.

To get started, reflect on activities that bring you joy, relaxation and rejuvenation. Then, evaluate your daily activities and think about ways to free up a few minutes here or there for self-care practices. You also can get creative and combine self-care with your regular activities. For example, you could listen to a podcast while bathing or eat your lunch outside in nature.

“Self-care is not a one-size-fits-all approach. There are hundreds of ways — big and small — to take care of yourself each day to energize your body and mind,” says Dr. Candelore. “By prioritizing self-care and incorporating it into your daily life, you can cultivate a healthier, happier and more balanced you.”