Self-Care

There's Only One You

Take good care of yourself with a self-care plan as unique as you are. 

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Self-Care Basics

Self-care is about taking care of yourself, from getting enough sleep and eating well to relaxing and managing stress. Making time regularly for things like walks, journaling, creative hobbies, or setting tech-free times can help you feel better and get more done.

 

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Find What Works For You

There’s no right or wrong way to practice self-care—it’s different for everyone and can change daily, and what you need might not always be what you expect. And that’s okay—exploring your options is part of the journey.

Here are some examples of what self-care can look like:

  • Rest, nutrition, and hydration​
  • Movement and stillness​
  • Planning and organizing​
  • Human (and pet!) contact ​
  • Social and solitary time​
  • Change of scenery​
  • Meaning and purpose​
  • Setting boundaries​
  • Taking action​
  • Fun and treats

There are endless ways to practice self-care, so keep an open mind and explore what works best for you.

Make a Self-Care Menu

Self-care works best when it's part of your routine. When you have options to choose from and know what works for you, it's easier to make it part of your day. Pick and choose from your self-care menu each day to feel your best.

Start with What Matters to You

Start your self-care menu with what matters most to you—what's non-negotiable, helps you feel your best, and brings you purpose. 

Set a Goal & Write It Down

Write down your goals to boost their impact. Whether it's drinking more water, walking, or getting enough sleep, keep it simple and place your goal where you can see it. Focus on progress, not perfection, and celebrate your achievements as you go.

Give Yourself Options

Self-care can be both fun and sustaining—whether it's doing something that brings you joy or activities that recharge you and make life easier in the long run, it's all about giving yourself options to choose from. 

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Fun

Include things you do just for fun, like: 

  • video games
  • audiobooks
  • watching a movie
  • singing in the car
  • podcasts
close-up of a person's hands washing dishes

Sustaining

Include items that help your life go more smoothly and help you in the long run, like: 

  • doing laundry
  • setting boundaries
  • screen time limits
  • using a planner
  • therapy
  • going to office hours
group of people eating together

Fun + Sustaining

Include things that help you in the long run and are also fun to do, like: 

  • having a meal with friends
  • studying with a group
  • going outside
  • organizing your work space

Put Self-Care into Action With These Tips

Self-care comes in many forms, and finding what works best for you is key. Here are some common types of self-care, along with practical tips to help you put each one into action.

Explore Your Self-Care Options

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Relax Your Body and Mind

Including relaxation in your self-care routine helps you stay balanced, clear, and focused. Taking time to relax before stress hits makes it easier to stay calm and handle challenges more smoothly.

Everyday Strategies for Relaxation

Find small moments each day to do something calming, even when you're not stressed—like enjoying a favorite breakfast, listening to a mood-boosting playlist, reading, laughing with friends, or simply breathing. Practicing relaxation daily builds resilience for tougher times.

Here are a few ways to relax every day: 

  • Take a few deep breaths
  • Go for a short walk outside
  • Spend 5 minutes stretching
  • Listen to soothing music or nature sounds
  • Do a 5-minute guided meditation or breathing exercise
  • Read for fun or listen to an audiobook
  • Imagine yourself in a peaceful place
  • Rest your eyes with screen-free time

Relaxing Your Body and Mind with Grounding

  • Under stress, our brain and body go into fight-flight-freeze mode, where you don't have access to the rational thoughts that can help with problem solving and coping.

 

  • Grounding strategies activate your body's relaxation response, which feels better, gives you access to different thoughts, and helps you solve problems more effectively. 

More Grounding & Breathing Exercises

 

Calming Yourself In Stressful Situations

In stressful moments, try engaging your senses or giving your mind a focus to feel calmer. This could include moving your body, creating something, noticing different smells, tastes, sounds, or sights, drawing, picturing a familiar place, or listing things you feel certain about.

 

Express Yourself Through Writing

Journaling and expressive writing can help you explore your thoughts and discover more about yourself. Including writing in your self-care routine gives you space to process your feelings and gain insights into your values, priorities, and the best path forward.

The Science of Journaling

  • A few minutes writing about your thoughts, feelings, and goals or making a gratitude list is good for our wellbeing.

     

  • Improved mood and anxiety, reduced stress, optimism, gratitude, improved cognitive skills, and even better health are all linked with journaling.

 

 

Give Yourself Quality Me Time

Everyone can benefit from quality alone time, no matter where we fall on the introvert-extrovert spectrum. Here are some key benefits:

  • Clear your mind
  • Recharge
  • Boost your empathy and compassion
  • Enhance creative
  • Work more productively
  • Increase life satisfaction
  • Build independence and meaningful life skills
  • Gain self-awareness
  • Find inner validation
  • Nurture your relationship with yourself

Things to Do During Your Me Time

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Explore

Spend time alone discovering new places you enjoy, learning a skill, exploring your interests, and uncovering more about yourself or the world.

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Create

Solitary time is perfect for sparking creativity, whether solving an equation, writing a song, or building a computer.

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Reflect

Solitary time is great for reflection—grab your journal, put on some music, and think about who you are, what you want, and where you're headed.

Build & Nurture Your Social Support System

Social support helps us feel connected, motivated, and resilient. When you have a social support network and healthy connections, you feel less alone through the ups and downs of life. Keep in mind that social support comes in many forms and in many places. To build and nurture your social support system, focus on the people and communities where you feel most comfortable and understood.

How it works:

  • Social support benefits our mental, physical, and emotional wellbeing. 
  • Just a few healthy and supportive connections are all we need. 
  • Social media can help us feel connected when used in moderation.
  • We benefit from giving and getting support.

Ways We Support Each Other

 

Map out your support system: 

  • We get support in many ways. 
  • Writing down our supporters helps us see our connections better.
  • If you feel isolated when you're down, a support system page can help you see who to call for help.
  • If there's a gap in your support system, try to name 3 ways you could try to fill it. Remember that support can come from teachers, neighbors, clubs, work, online communities like Togetherall, or anywhere else we feel comfortable.

 

Build your network:

Practice Talking to People

If you feel uncomfortable or anxious about socializing, you're not alone. Many people struggle with this. Practice talking to people and accept the awkward moments as part of the process.

Here are some skills that can help:

Free BeeFriend YouTube Course

Create Opportunities to Meet People

  • Spend time in places people naturally gather
  • Say yes to invitations
  • Attend social events hosted by your program, job, or club
  • Join a club or organization
  • Volunteer
  • Look for opportunities to strike up a conversation
  • Invite someone to do something

Get Closer to the People You Know

Not everyone will be your best friend, but you can still get closer to the people you know. Try these tips: 

Practice Problem-Solving

Problem-solving is incredibly helpful to our wellbeing. Knowing how to identify problems and find workable solutions helps us learn, grow, and feel more capable.

Here's how it works:

Turn problems into solutions with IDEA: 

  • Identify: Name the problem
  • Develop: Make a list of possible solutions and set a goal
  • Execute: Take action on your goal
  • Assess: Monitor your progress and the outcome of the action you took

 

Your mindset matters.

Are you focused on the problem or the solution? Are you finding meaning in the journey or only frustration? Do you see yourself as capable of change or stuck where you are? Shifting to mindset that focuses on solutions, meaning, and growth can improve your overall outlook and help you persevere through challenges.