In today's fast-paced world, maintaining mental well-being is crucial for leading a balanced and fulfilling life. Self-care, defined as deliberate actions taken to promote physical, mental, and emotional health, plays a pivotal role in this endeavour. The World Health Organization (WHO) defined self-care as activities individuals, families and communities undertake with the intention of enhancing health, preventing dis- ease, limiting illness and restoring health. These activities are derived from knowledge and skills from the pool of both professional and lay experience. They are under- taken by lay people on their own behalf, either separately or in participative collaboration with professionals’ (WHO 1983).
It is important to acknowledge that self-care is a normal activity (Chambers 2019), and most people are motivated to engage in self-care. For example, a recent DH ⁄MORI survey in England (DH 2005a) found that 82% of those who had a long-term health condition said they play an active role in caring for their condition, and that more than 9 in 10 people surveyed were interested in being more active self-carers.
The same survey found that more than 75% of respondents said if they had guid-ance ⁄ support from a professional or peer they would feel far more confident about taking care of their own health, clearly suggesting scope for more professional support to improve effective self-care.
As per an article in the International Journal of Mental Health and Addiction, Volume 22, April (2024), the following self care strategies have proven to be effective :-
The same survey found that more than 75% of respondents said if they had guid-ance ⁄ support from a professional or peer they would feel far more confident about taking care of their own health, clearly suggesting scope for more professional support to improve effective self-care.
As per an article in the International Journal of Mental Health and Addiction, Volume 22, April (2024), the following self care strategies have proven to be effective :-
Social support
Engaging in conversations with trusted and dependable individuals is considered a valuable self-care strategy for mental health. Many people find solace in confiding in friends, family members, or trusted acquaintances to discuss their issues, seek support,
or share their experiences. Additionally, spending time with friends or family members who can provide distraction through everyday and enjoyable activities has been shown to be highly effective.
or share their experiences. Additionally, spending time with friends or family members who can provide distraction through everyday and enjoyable activities has been shown to be highly effective.
Exercise
Engaging in physical exercise, such as swimming, cycling, visiting the gym, or taking a walk, is recognized as an effective self-care strategy for mental health. Exercise is often perceived as a means to elevate mood, relax, boost self-esteem, and divert attention from negative experiences or thoughts. Individuals dealing with depression have noted that, despite the challenge of finding motivation, exercise is beneficial in alleviating their symptoms.
Counselling-derived techniques
A recent study published in the Journal of Counseling & Development in 2023 recommended adapting formal therapeutic techniques, such as cognitive-behavioural therapy and relaxation training, for use beyond clinical or counselling environments. The study concluded that self-monitoring thoughts, feelings, and behaviours to identify, modify, or prevent mental health issues—particularly depression—can be
beneficial. Additionally, applying relaxation techniques learned in therapy or from self-help resources to manage anger, stress, panic, or anxiety was found to be effective. The study highlighted that gaining new perspectives on mental health issues and learning techniques to reduce the severity of depressive or anxious episodes is highly valued by many individuals.
beneficial. Additionally, applying relaxation techniques learned in therapy or from self-help resources to manage anger, stress, panic, or anxiety was found to be effective. The study highlighted that gaining new perspectives on mental health issues and learning techniques to reduce the severity of depressive or anxious episodes is highly valued by many individuals.
Practice Mindfulness and Meditation
Mindfulness and meditation are powerful tools for managing stress and enhancing mental clarity.
● Mindfulness: This practice involves staying present and fully engaging in the current moment. Techniques such as deep breathing, body scans, and mindful observation can help individuals become more aware of their thoughts and feelings, reducing anxiety and promoting relaxation.
● Meditation: Regular meditation practice can lead to long-term improvements in emotional well-being. Even a few minutes of meditation each day can help reduce stress, improve focus, and foster a sense of inner peace.
Maintaining an active lifestyle
Engaging in activities such as shopping, reading, cooking, housework, decorating, and participating in paid or voluntary work (where feasible) can serve as a beneficial practice for enhancing mental well-being. This approach appears to support the notion that self-care strategies for addressing mental health concerns frequently involve diverting attention from negative emotional states, particularly depression. By focusing on everyday tasks and accomplishing small goals, individuals may experience an elevation in feelings of self-worth. This strategy encourages individuals to focus on the present moment and channel their energy into productive endeavours, fostering a sense of purpose and fulfilment in their daily lives.
● Mindfulness: This practice involves staying present and fully engaging in the current moment. Techniques such as deep breathing, body scans, and mindful observation can help individuals become more aware of their thoughts and feelings, reducing anxiety and promoting relaxation.
● Meditation: Regular meditation practice can lead to long-term improvements in emotional well-being. Even a few minutes of meditation each day can help reduce stress, improve focus, and foster a sense of inner peace.
Maintaining an active lifestyle
Engaging in activities such as shopping, reading, cooking, housework, decorating, and participating in paid or voluntary work (where feasible) can serve as a beneficial practice for enhancing mental well-being. This approach appears to support the notion that self-care strategies for addressing mental health concerns frequently involve diverting attention from negative emotional states, particularly depression. By focusing on everyday tasks and accomplishing small goals, individuals may experience an elevation in feelings of self-worth. This strategy encourages individuals to focus on the present moment and channel their energy into productive endeavours, fostering a sense of purpose and fulfilment in their daily lives.
Other self-care strategies
Several additional self-care strategies have been recognized by different researchers, although they were not as prevalent as the practices mentioned above. Some individuals have reported that offering support to their families, such as caring for children or assisting partners or relatives, has enhanced their mental well-being. Others have mentioned finding benefit in using herbal remedies, owning pets, listening to music, or prioritising adequate sleep as valuable self-care practices.
In conclusion, prioritising self-care is paramount for maintaining mental well-being in today's world. Self care encompasses various strategies that individuals can incorporate into their lives. From seeking social support and engaging in physical exercise to practising mindfulness and adopting counselling-derived techniques, there are numerous avenues to explore. Moreover, integrating everyday activities such as maintaining an active lifestyle and pursuing hobbies can contribute significantly to one's mental well-being. While each individual may find certain self-care practices more beneficial than others, the overarching goal remains the same: to nurture a balanced and fulfilling life. The combination of exercise, relaxation, stress management and cognitive techniques is an effective overall strategy to lift negative moods (Thayer, Newman & McClain, 2021).
References
Cockerham, W. C., Lueschen, G., Kunz, G., & Spaeth, J. L. (1986). Social stratification and self-management of health. Journal of Health and Social Behavior,27, 1-14.
DeFriese, G. H., Woolmert, A., Guild, P. A., Steckler, A. B., & Konrad, T. R. (1989). From activated patient to pacified activist: a study of the self-care movement in the United States. Social Science & Medicine, 29(2), 195-204. Hansson, A., Hillerås, P., & Forsell, Y. (2005).
What kind of self-care strategies dopeople report using and is there an association with well-being? Social Indicators Research, 73, 133-139.
Holt, M., & Treloar, C. (2008).
Managing mental health problems in everyday life: Drug treatment clients’ self-care strategies. International Journal of Mental Health
and Addiction, 6, 421-431.
DeFriese, G. H., Woolmert, A., Guild, P. A., Steckler, A. B., & Konrad, T. R. (1989). From activated patient to pacified activist: a study of the self-care movement in the United States. Social Science & Medicine, 29(2), 195-204. Hansson, A., Hillerås, P., & Forsell, Y. (2005).
What kind of self-care strategies dopeople report using and is there an association with well-being? Social Indicators Research, 73, 133-139.
Holt, M., & Treloar, C. (2008).
Managing mental health problems in everyday life: Drug treatment clients’ self-care strategies. International Journal of Mental Health
and Addiction, 6, 421-431.