5 Essential Self-Care Routines That Improve Mental Health

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People often join one of my weekly therapy groups because they feel frustrated, unsatisfied and often practice self-neglect rather than self-care. They may suffer from macro-problems, such as divorce, unemployment, crippling anxiety or depression. Or they may experience less apparent micro-problems, smaller, more subtle issues, such as high-functioning depression or lifestyle fatigue.

At such times, group therapy, with its transformative focus on emotional support, healthy relationships, and improved communication skills, can offer much relief, particularly if you are suffering from social anxiety or intimacy trauma. Joining a circle of caring people invested in your growth and happiness is a beautiful, life-changing experience.

But is therapy enough? Why do some group members backslide into self-defeating habits while others continue to grow?

The Importance of a Self-Care Routine

Group therapy is 90 minutes a week, leaving the other 9,990 minutes in your hands. People who make and maintain gains often have developed a rock-solid self-care routine that sustains them. Group or individual therapy helps, but self-care and self-discipline are a winning combination that puts you in the driver's seat of your progress.

What Is Self-Care and Why Is It Crucial in the Context of Therapy?

A healthy body and mind require regular maintenance. Self-care means investing in activities that support mental and physical health. Developing a routine supporting your work in therapy will take time and dedication. From time to time, you won’t want to do it, which is natural. But if you allow yourself to fall into self-neglect, your progress in therapy will slow down substantially.

5 Essential Self-Care Habits

There are many ways to practice good self-care. Essential self-care habits include:

1. Healthy eating habits: What’s the right balance for your body type? Consider the impact of what you consume on your mood.

2. Moving your body: A 30-minute or more cardio workout three times a week can lower symptoms of anxiety or depression by up to 70 percent. If you neglect your body, the adverse effects of age and injury will occur more often.

3. Creative Outlets: Studies have shown that if you’re sitting around consuming media and not being creative, you’re more likely to suffer from depression. Creative outlets could include writing, dancing, playing a musical instrument, attending concerts, or visiting a gallery—anything that gets your creative juices flowing.

4. Rewarding relationships: We live in a time of chronic social isolation. Nothing will ever replace the warmth of real human contact. The more healthy relationships you have, the better you will feel. These could be family members, close friends, or supportive colleagues.

5. Mindfulness Practices: Mindfulness practices, such as chanting, meditation, or yoga, inject a much-needed reflective pause into your life—a chance to step away from impulsive or destructive behaviors and consider other healthier ways of being.