When you hear the phrase “self-care,” what comes to mind? For many of us, it’s bubble baths, spa treatments or elaborate routines we see online. While those can be enjoyable, they often make self-care feel like something time-consuming, expensive or unrealistic to keep up with.
At TherapyWorks, we see self-care differently. From our work with clients, we know that self-care doesn’t have to be complicated to be effective. In fact, it’s often the simplest practices—done with intention—that have the biggest impact on reducing stress and improving overall well-being.
Here are six ways you can bring self-care back to the basics:
1. Mindful Breathing
When stress builds, your body’s “fight or flight” response kicks in, often without you noticing. A few intentional breaths can interrupt this cycle.
- Try this: Inhale through your nose for a count of four, hold for a count of four, then exhale slowly through your mouth for a count of six. Repeat three to five times.
- Use it when: You’re stuck in traffic, about to walk into a meeting or feeling your heart race after a stressful interaction.
2. Unplug and Reconnect
Our phones keep us constantly “on,” and that level of stimulation can quietly drain our energy. Intentionally stepping away from screens helps you reset.
- Try this: Choose one time of day to put your phone aside—during meals, the first 30 minutes after waking, or an hour before bed.
- Instead, fill that time with a grounding activity: water your plants, take a short walk, write in a journal, or savor a warm drink.
3. Prioritize Sleep
Good sleep isn’t a luxury—it’s a foundation for your mental health. Without it, emotions feel heavier, focus is harder, and stress feels bigger.
- Try this: Set a consistent bedtime, even on weekends. Dim the lights, turn off electronics 30–60 minutes beforehand, and create a simple ritual like reading, stretching, or listening to calming music.
- If your mind races at night, keep a notepad by your bed to jot down thoughts so you don’t hold them in your head.
4. Nourish Your Body
The way we eat affects our energy and mood. Complicated diets aren’t necessary—focus on balance and mindfulness.
- Try this: Start by adding one extra fruit or vegetable to your day. Swap soda for water once in a while. Notice how your body feels after different meals.
- Practice mindful eating by setting down your fork between bites and really tasting your food.
Simple shifts like these not only support your physical health but also reduce stress and encourage a healthier relationship with food.
5. Move in Ways You Enjoy
Movement doesn’t have to be about hitting the gym or tracking steps—it’s about finding joy in movement. Regular movement—even in short bursts—releases endorphins, improves mood, and helps your body manage stress more effectively.
- Try this: Take a 10-minute walk during your lunch break, dance while you’re cooking, or stretch while watching TV.
- Pay attention to activities that make you feel good afterward, whether it’s lighter, stronger, or calmer.
6. Embrace Nature
Spending time outdoors can lower stress hormones and improve your mood. Even short doses of nature can help you feel grounded and refreshed.
- Try this: Step outside for a few minutes of fresh air between tasks, eat your lunch on the porch, or take your coffee out in the morning.
Why Simple Self-Care Matters
As therapists, we see how easy it is to overcomplicate wellness—and how discouraging that can feel. Simple self-care habits are sustainable, realistic, and effective. In a world that often pushes us toward “more,” try less. Simple practices, repeated consistently, can transform your well-being in profound ways.
Maaliea Wilbur, a Licensed Marriage and Family Therapist, is Founder and CEO of TherapyWorks. For more information, visit mytherapyworks.com.
