essay on mental health and self care

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Mental Health Essay

Introduction

Mental health, often overshadowed by its physical counterpart, is an intricate and essential aspect of human existence. It envelops our emotions, psychological state, and social well-being, shaping our thoughts, behaviors, and interactions. With the complexities of modern life—constant connectivity, societal pressures, personal expectations, and the frenzied pace of technological advancements—mental well-being has become increasingly paramount. Historically, conversations around this topic have been hushed, shrouded in stigma and misunderstanding. However, as the curtains of misconception slowly lift, we find ourselves in an era where discussions about mental health are not only welcomed but are also seen as vital. Recognizing and addressing the nuances of our mental state is not merely about managing disorders; it's about understanding the essence of who we are, how we process the world around us, and how we navigate the myriad challenges thrown our way. This essay aims to delve deep into the realm of mental health, shedding light on its importance, the potential consequences of neglect, and the spectrum of mental disorders that many face in silence.

Importance of Mental Health

Mental health plays a pivotal role in determining how individuals think, feel, and act. It influences our decision-making processes, stress management techniques, interpersonal relationships, and even our physical health. A well-tuned mental state boosts productivity, creativity, and the intrinsic sense of self-worth, laying the groundwork for a fulfilling life.

Negative Impact of Mental Health

Neglecting mental health, on the other hand, can lead to severe consequences. Reduced productivity, strained relationships, substance abuse, physical health issues like heart diseases, and even reduced life expectancy are just some of the repercussions of poor mental health. It not only affects the individual in question but also has a ripple effect on their community, workplace, and family.

Mental Disorders: Types and Prevalence

Mental disorders are varied and can range from anxiety and mood disorders like depression and bipolar disorder to more severe conditions such as schizophrenia.

• Depression: Characterized by persistent sadness, lack of interest in activities, and fatigue.
• Anxiety Disorders: Encompass conditions like generalized anxiety disorder, panic attacks, and specific phobias.
• Schizophrenia: A complex disorder affecting a person's ability to think, feel, and behave clearly.

The prevalence of these disorders has been on the rise, underscoring the need for comprehensive mental health initiatives and awareness campaigns.

Understanding Mental Health and Its Importance

Mental health is not merely the absence of disorders but encompasses emotional, psychological, and social well-being. Recognizing the signs of deteriorating mental health, like prolonged sadness, extreme mood fluctuations, or social withdrawal, is crucial. Understanding stems from awareness and education. Societal stigmas surrounding mental health have often deterred individuals from seeking help. Breaking these barriers, fostering open conversations, and ensuring access to mental health care are imperative steps.

Conclusion: Mental Health

Mental health, undeniably, is as significant as physical health, if not more. In an era where the stressors are myriad, from societal pressures to personal challenges, mental resilience and well-being are essential. Investing time and resources into mental health initiatives, and more importantly, nurturing a society that understands, respects, and prioritizes mental health is the need of the hour.

• World Leaders: Several influential personalities, from celebrities to sports stars, have openly discussed their mental health challenges, shedding light on the universality of these issues and the importance of addressing them.
• Workplaces: Progressive organizations are now incorporating mental health programs, recognizing the tangible benefits of a mentally healthy workforce, from increased productivity to enhanced creativity.
• Educational Institutions: Schools and colleges, witnessing the effects of stress and other mental health issues on students, are increasingly integrating counseling services and mental health education in their curriculum.

In weaving through the intricate tapestry of mental health, it becomes evident that it's an area that requires collective attention, understanding, and action.

  Short Essay about Mental Health

Mental health, an integral facet of human well-being, shapes our emotions, decisions, and daily interactions. Just as one would care for a sprained ankle or a fever, our minds too require attention and nurture. In today's bustling world, mental well-being is often put on the back burner, overshadowed by the immediate demands of life. Yet, its impact is pervasive, influencing our productivity, relationships, and overall quality of life.

Sadly, mental health issues have long been stigmatized, seen as a sign of weakness or dismissed as mere mood swings. However, they are as real and significant as any physical ailment. From anxiety to depression, these disorders have touched countless lives, often in silence due to societal taboos.

But change is on the horizon. As awareness grows, conversations are shifting from hushed whispers to open discussions, fostering understanding and support. Institutions, workplaces, and communities are increasingly acknowledging the importance of mental health, implementing programs, and offering resources.

In conclusion, mental health is not a peripheral concern but a central one, crucial to our holistic well-being. It's high time we prioritize it, eliminating stigma and fostering an environment where everyone feels supported in their mental health journey.

Frequently Asked Questions

• What is the primary focus of a mental health essay?

Answer: The primary focus of a mental health essay is to delve into the intricacies of mental well-being, its significance in our daily lives, the various challenges people face, and the broader societal implications. It aims to shed light on both the psychological and emotional aspects of mental health, often emphasizing the importance of understanding, empathy, and proactive care.

• How can writing an essay on mental health help raise awareness about its importance?

Answer: Writing an essay on mental health can effectively articulate the nuances and complexities of the topic, making it more accessible to a wider audience. By presenting facts, personal anecdotes, and research, the essay can demystify misconceptions, highlight the prevalence of mental health issues, and underscore the need for destigmatizing discussions around it. An impactful essay can ignite conversations, inspire action, and contribute to a more informed and empathetic society.

• What are some common topics covered in a mental health essay?

Answer: Common topics in a mental health essay might include the definition and importance of mental health, the connection between mental and physical well-being, various mental disorders and their symptoms, societal stigmas and misconceptions, the impact of modern life on mental health, and the significance of therapy and counseling. It may also delve into personal experiences, case studies, and the broader societal implications of neglecting mental health.

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What Is Self-Care and Why Is It Important?

4 Ways to Practice Self-Care

What Is Self-Care?

• Building a Self-Care Plan

Self-care is the practice of taking care of physical, mental, emotional, and spiritual aspects of your life to promote health and wellness.

While many people may view self-care as a form of selfish indulgence, the act of caring for oneself is an important part of a person's overall well-being.

Many people do not fully understand what self-care means. Read on to find out more about what self-care is, examples of practicing self-care, and why it’s important for your mental and physical health.

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According to the World Health Organization (WHO), self-care is being able to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a healthcare provider.

The WHO also mentions that self-care is a broad term and many facets of a person’s life come into play, including:

• Hygiene (general and personal)
• Lifestyle factors such as exercise level and leisure activities
• Environmental factors such as a person’s living conditions or social habits
• Socioeconomic factors such as a person’s income level or cultural beliefs
• Self-medication and following treatment plans for current illnesses

The main goal of self-care is to prevent or control disease and preserve overall well-being through consistently taking care of various aspects of your health.

For a person to practice true self-care, they must use personal responsibility and self-reliance in a way that positively impacts their health in the current moment and the future.

Overindulgence in spending

Binge-eating your favorite but unhealthy foods

Participating in activities that provide instant gratification

Going on expensive and lavish vacations

Perfecting oneself by any means necessary

Numbing bad feelings using alcohol or illicit substances

Binge-watching television

Prioritizing one's physical and mental health

Adopting healthy lifestyle habits that can be maintained long-term

Eating a healthy diet

Finding exercise activities that you enjoy and participating in them regularly

Getting an adequate amount of good-quality sleep

Following treatment plans for existing conditions accordingly

Taking time out for yourself to participate in healthy activities you enjoy

What Types of Self-Care Are There?

Various forms of self-care involve different activities or actions. Each form is as important as the other and drives optimal health and well-being.

Physical Health

Taking care of your physical health is a form of self-care that helps improve quality of life and prevent or manage chronic conditions.

Physical self-care will be different for each person, but ways you can practice physical self-care include:

• Getting the proper amount of exercise
• Eating regular, well-balanced meals that are mostly whole foods and staying hydrated
• Engaging in relaxing activities that can help manage stress
• Getting enough sleep
• Getting regular medical and dental care

Mental Health

Mental self-care is designed to drive a healthy mind by practicing brain-stimulating activities and healthy mental behaviors. Mental self-care can help you manage stress, lower your risk of illness, and increase your energy.

While no two people are the same, these strategies can help you manage stress and stimulate your mind:

• Use relaxation programs or apps regularly to incorporate meditation, yoga, muscle relaxation, or breathing exercises. 
• Practice gratitude by reminding yourself daily of things you are grateful for. Write them down at night or replay them in your mind.
• Participate in creative activities you enjoy.
• Read a book or do a puzzle.
• Play games such as Scrabble, crossword puzzles, or other brain teasers.
• Try a new hobby.
• Engage in exercise.
• Take adult education classes.
• Seek help from a professional as needed.

Relationships

Having healthy relationships is a form of social self-care all its own. Research has shown that different forms of relationships, whether they be romantic, platonic, or familial, can all benefit overall health and well-being.

On the flip side, not having healthy relationships can be detrimental to health. When people lack platonic relationships, they are more likely to be subject to psychological distress and engage in unhealthy behaviors.  

Ways to foster relationships include:

• Regularly scheduling get-togethers (coffee, a walk, a meal, going to the movies, or just hanging out) with friends or family members
• Connecting with community or faith-based groups
• Volunteering for a local organization
• Joining a local group, such as a hiking club, knitting group, or other interest group

Not everyone has a spiritual or religious need. However, for some people nurturing their spirit allows them to connect on a deeper level with themselves and to think beyond themselves.

Spiritual self-care practices might include:

• Hiking or spending time in nature
• Listening to inspirational music
• Going to church or attending virtual spiritual activities or groups
• Talking with a spiritual advisor

Why Is Self-Care Important?

Practicing self-care regularly can bring about both short- and long-term benefits that lead to improved well-being and an improved health status.

In the short term, people who practice self-care can see positive changes such as:

• Reduced stress levels : Putting your health and needs first along with giving yourself a bit of rest can significantly reduce stress levels.
• Increasing self-worth : The more you take care of yourself, the better you will feel about who you are as a person. This is because more of your core needs will be met on a regular basis.
• Feelings of belonging : A short-term benefit of spending time with others will provide feelings of belonging and love, which is good for your overall mental health.

While the short-term benefits of self-care are good, the long-term benefits are what self-care is more focused on. Some long-term benefits include:

• Managing chronic conditions: By practicing physical and mental self-care strategies, conditions such as depression, diabetes, and heart disease can be more effectively managed.
• Disease prevention: Implementing self-care practices, such as regular exercise, healthy eating, and stress management techniques, reduces the risk of heart attack , stroke , and obesity in the future.
• Stress reduction: Stress affects all systems in the body. Chronic stress can lead to chronic health conditions. Practicing self-care that reduces chronic stress can help lower the risk of developing health conditions, such as heart disease, high blood pressure, gastrointestinal disorders, and more.
• Healthier relationships: When taking better care of our personal needs, we are better able to engage in healthy relationships partially due to increased self-esteem and self-worth.
• Improved job satisfaction: A study of nurses found those who implemented intentional self-care practices had significantly higher job satisfaction. The authors suggest implementing self-care practices could improve job satisfaction and teamwork while reducing burnout.
• Reduced burnout: Authors of a review of multiple studies concluded the solution for burnout is complex, but self-care strategies are one of several components that could be effective.
• Improved quality of life: When self-care practices help to better manage health conditions, reduce stress, or create a greater sense of belonging, overall well-being and quality of life improve.

How to Practice Self-Care

Building your perfect self-care plan will depend on your personal health and lifestyle. To create a plan to encourage better health and well-being:

• Determine your overall level of health: Once you know your starting point health-wise, you can begin adding or subtracting certain activities or stressors in your life to focus on improving your health.
• Identify your stressors: Make a list of things that cause you stress in all aspects of your life. The next step is to do your best to avoid certain stressors. If they are unavoidable, teach yourself coping techniques that can help lessen your stress reaction to certain situations.
• Identify your coping strategies: Everyone develops strategies to cope with health issues, stress, and other life problems. Make a list of your coping strategies and see which ones are healthy and which ones aren’t. The unhealthy ones that don't serve you well can be swapped out for healthier coping mechanisms.

After completing these three steps, you can begin to formulate a plan that you can commit to.

Self-Care Strategies for People With Chronic Disease

If you have a chronic disease, your self-care plan may look a little different than that of someone who does not. This is only because you will have to incorporate certain activities that will benefit you. For example, if you have diabetes , ensure that coping strategies and activities you utilize as self-care help you manage your condition while you follow your treatment plan.

Self-care is the practice of taking care of the physical, mental, emotional, and spiritual aspects of your life to promote health and wellness. It is a lifestyle that enables you to set aside time for your health to ensure your overall well-being now and for years to come.

If you do adopt the right techniques to care for yourself, you will be able to reap the benefits, such as better physical and mental health, the prevention or better management of disease, and better personal and workplace relationships.

World Health Organization. What do we mean by self-care?

National Institute of Mental Health. Caring for your mental health .

Holt-Lunstad J. Loneliness and Social Isolation as Risk Factors: The Power of Social Connection in Prevention . Am J Lifestyle Med. 2021 May 6;15(5):567-573. doi: 10.1177/15598276211009454

Kiecolt-Glaser JK, Wilson SJ. Lovesick: How Couples' Relationships Influence Health. Annu Rev Clin Psychol. 2017 May 8;13:421-443. doi:10.1146/annurev-clinpsy-032816-045111

David D, Dalton J, Magny-Normilus C, Brain MM, Linster T, Lee SJ. The Quality of Family Relationships, Diabetes Self-Care, and Health Outcomes in Older Adults. Diabetes Spectr. 2019 May;32(2):132-138. doi:10.2337/ds18-0039

Amati V, Meggiolaro S, Rivellini G, Zaccarin S. Social relations and life satisfaction: the role of friends. Genus. 2018;74(1):7. doi:10.1186/s41118-018-0032-z

Riegel B, Moser DK, Buck HG, et al. American Heart Association Council on Cardiovascular and Stroke Nursing; Council on Peripheral Vascular Disease; and Council on Quality of Care and Outcomes Research. Self-Care for the Prevention and Management of Cardiovascular Disease and Stroke: A Scientific Statement for Healthcare Professionals From the American Heart Association. J Am Heart Assoc. 2017 Aug 31;6(9):e006997. doi:10.1161/JAHA.117.006997

American Psychological Association. Stress effects on the body .

Monroe C, Loresto F, Horton-Deutsch S, et al. The value of intentional self-care practices: The effects of mindfulness on improving job satisfaction, teamwork, and workplace environments . Arch Psychiatr Nurs. 2021 Apr;35(2):189-194. doi: 10.1016/j.apnu.2020.10.003

Adnan NBB, Dafny HA, Baldwin C, Jakimowitz S, et al. What are the solutions for well-being and burn-out for healthcare professionals? An umbrella realist review of learnings of individual-focused interventions for critical care . BMJ Open. 2022 Sep 8;12(9):e060973. doi: 10.1136/bmjopen-2022-060973

California State University Department of Educational Psychology and Counseling. How to Create an Individualized Self-Care Plan.

By Angelica Bottaro Bottaro has a Bachelor of Science in Psychology and an Advanced Diploma in Journalism. She is based in Canada.

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The Importance of Mental Health

It's not just a buzzword

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Risk Factors for Poor Mental Health

Signs of mental health problems, benefits of good mental health, how to maintain mental health and well-being.

Your mental health is an important part of your well-being. This aspect of your welfare determines how you’re able to operate psychologically, emotionally, and socially among others.

Considering how much of a role your mental health plays in each aspect of your life, it's important to guard and improve psychological wellness using appropriate measures.

Because different circumstances can affect your mental health, we’ll be highlighting risk factors and signs that may indicate mental distress. But most importantly, we’ll dive into why mental health is so important.

Mental health is described as a state of well-being where a person is able to cope with the normal stresses of life. This state permits productive work output and allows for meaningful contributions to society.

However, different circumstances exist that may affect the ability to handle life’s curveballs. These factors may also disrupt daily activities, and the capacity to manage these changes. That's only one reason why mental health is so important.

The following factors, listed below, may affect mental well-being and could increase the risk of developing psychological disorders .

Childhood Abuse

Childhood physical assault, sexual violence, emotional abuse, or neglect can lead to severe mental and emotional distress. Abuse increases the risk of developing mental disorders like depression, anxiety, post-traumatic stress disorder, or personality disorders.

Children who have been abused may eventually deal with alcohol and substance use issues. But beyond mental health challenges, child abuse may also lead to medical complications such as diabetes, stroke, and other forms of heart disease.

The Environment

A strong contributor to mental well-being is the state of a person’s usual environment . Adverse environmental circumstances can cause negative effects on psychological wellness.

For instance, weather conditions may influence an increase in suicide cases. Likewise, experiencing natural disasters firsthand can increase the chances of developing PTSD. In certain cases, air pollution may produce negative effects on depression symptoms.  

In contrast, living in a positive social environment can provide protection against mental challenges.

Your biological makeup could determine the state of your well-being. A number of mental health disorders have been found to run in families and may be passed down to members.

These include conditions such as autism , attention deficit hyperactivity disorder , bipolar disorder , depression , and schizophrenia .

Your lifestyle can also impact your mental health. Smoking, a poor diet , alcohol consumption , substance use , and risky sexual behavior may cause psychological harm. These behaviors have been linked to depression.

When mental health is compromised, it isn’t always apparent to the individual or those around them. However, there are certain warning signs to look out for, that may signify negative changes for the well-being. These include:

• A switch in eating habits, whether over or undereating
• A noticeable reduction in energy levels
• Being more reclusive and shying away from others
• Feeling persistent despair
• Indulging in alcohol, tobacco, or other substances more than usual
• Experiencing unexplained confusion, anger, guilt, or worry
• Severe mood swings
• Picking fights with family and friends
• Hearing voices with no identifiable source
• Thinking of self-harm or causing harm to others
• Being unable to perform daily tasks with ease

Whether young or old, the importance of mental health for total well-being cannot be overstated. When psychological wellness is affected, it can cause negative behaviors that may not only affect personal health but can also compromise relationships with others. 

Below are some of the benefits of good mental health.

A Stronger Ability to Cope With Life’s Stressors

When mental and emotional states are at peak levels, the challenges of life can be easier to overcome.

Where alcohol/drugs, isolation, tantrums, or fighting may have been adopted to manage relationship disputes, financial woes, work challenges, and other life issues—a stable mental state can encourage healthier coping mechanisms.

A Positive Self-Image

Mental health greatly correlates with personal feelings about oneself. Overall mental wellness plays a part in your self-esteem . Confidence can often be a good indicator of a healthy mental state.

A person whose mental health is flourishing is more likely to focus on the good in themselves. They will hone in on these qualities, and will generally have ambitions that strive for a healthy, happy life.

Healthier Relationships

If your mental health is in good standing, you might be more capable of providing your friends and family with quality time , affection , and support. When you're not in emotional distress, it can be easier to show up and support the people you care about.

Better Productivity

Dealing with depression or other mental health disorders can impact your productivity levels. If you feel mentally strong , it's more likely that you will be able to work more efficiently and provide higher quality work.

Higher Quality of Life

When mental well-being thrives, your quality of life may improve. This can give room for greater participation in community building. For example, you may begin volunteering in soup kitchens, at food drives, shelters, etc.

You might also pick up new hobbies , and make new acquaintances , and travel to new cities.

Because mental health is so important to general wellness, it’s important that you take care of your mental health.

To keep mental health in shape, a few introductions to and changes to lifestyle practices may be required. These include:

• Taking up regular exercise
• Prioritizing rest and sleep on a daily basis
• Trying meditation
• Learning coping skills for life challenges
• Keeping in touch with loved ones
• Maintaining a positive outlook on life

Another proven way to improve and maintain mental well-being is through the guidance of a professional. Talk therapy can teach you healthier ways to interact with others and coping mechanisms to try during difficult times.

Therapy can also help you address some of your own negative behaviors and provide you with the tools to make some changes in your own life.

The Bottom Line

So why is mental health so important? That's an easy answer: It profoundly affects every area of your life. If you're finding it difficult to address mental health concerns on your own, don't hesitate to seek help from a licensed therapist .

World Health Organization. Mental Health: Strengthening our Response .

Lippard ETC, Nemeroff CB. The Devastating Clinical Consequences of Child Abuse and Neglect: Increased Disease Vulnerability and Poor Treatment Response in Mood Disorders . Am J Psychiatry . 2020;177(1):20-36. doi:10.1176/appi.ajp.2019.19010020

 Helbich M. Mental Health and Environmental Exposures: An Editorial. Int J Environ Res Public Health . 2018;15(10):2207. Published 2018 Oct 10. doi:10.3390/ijerph15102207

Helbich M. Mental Health and Environmental Exposures: An Editorial. Int J Environ Res Public Health . 2018;15(10):2207. Published 2018 Oct 10. doi:10.3390/ijerph15102207

National Institutes of Health. Common Genetic Factors Found in 5 Mental Disorders .

Zaman R, Hankir A, Jemni M. Lifestyle Factors and Mental Health . Psychiatr Danub . 2019;31(Suppl 3):217-220.

Medline Plus. What Is mental health? .

National Alliance on Mental Health. Why Self-Esteem Is Important for Mental Health .

By Elizabeth Plumptre Elizabeth is a freelance health and wellness writer. She helps brands craft factual, yet relatable content that resonates with diverse audiences.

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Self-Care as a Crucial Aspect of a Personal Health Essay

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• As a source of information (ensure proper referencing)
• As a template for you assignment

Introduction

Physical self-care, psychological self-care, spiritual self-care, social self-care, professional self-care.

Many people tend to ignore self-care throughout the whole life path, which may negatively affect their life at some stage. Nowadays, this issue becomes even more actual due to the high possibility of burning out. However, the most important factor of self-caring success is a proper and permanent account of the health-improvement performance (Grise-Owens, 2016). While analyzing the individual’s health, it is crucial to use multi-side self-caring because the overall well-being depends on many aspects, such as physical, psychological, spiritual, and professional health.

First and foremost, physical health is one of the most important visual characteristics of a person. Some of the advice contains eating healthy and drinking as much water as possible daily (Grise-Owens, 2016). After that, according to the plan, I should set a daily routine of physical exercise due to its usefulness for body development. Moreover, enough sleep is one of the most crucial parts of physical life, as well as turning off the phone before sleeping. To keep tracking the efficiency of my physical health progress, I can set a certain diet and daily exercise plan, make records in the journal of productivity, and set some alarm reminders for the most common tasks.

Second, the psychological aspect plays a pivotal role in a person’s performance and spiritual health during the day. To start with, I should begin by keeping a journal of self-awareness, where I can write the whole physical portrait at a certain point and track the notes regularly (Grise-Owens, 2016). However, I consider asking for and receiving help as a more active behavior in improving psychological health. Finally, I should think about my positive qualities and write them to improve my self-estimation. To keep track of it, I should start monitoring my behavior, communicating with others, and downloading an app for breathing exercises to improve mental health.

Third, spiritual health is one of the most important aspects of our life, which affects our mood daily. It begins with meditation and playing with children to relieve the anxiety and become more serene. However, a person should also sing and dance in the meantime, even alone, which is helpful for shy people. In addition, self-cherish is also a crucial facet of overall spiritual health (Grise-Owens, 2016). It is enough for me to start breathing, visiting family members, and setting alarm reminders for the most important tasks to start monitoring.

On the one hand, social life may also affect all aspects of the individual’s health. Personally, it is important to spend more time with family and visit its members daily if they do not live nearby (Grise-Owens, 2016). On the other hand, self-caring, tracking the visits to family members, the number of friendly gatherings, and communicating with others will help me improve accountability in this aspect of self-care.

Finally, professional life sometimes takes the biggest part of our day, so people should care about it constantly. To begin with, I should settle on a list of weekly assignments. After that, I can start visiting a life advisor at least once a month during the semester. Nonetheless, the most significant part of improving professional life involves 2 hours of daily allocation for accomplishing all the assignments (Grise-Owens, 2016). The best way to monitor it is to make a concrete event calendar, find a professional life advisor, and download an alarm app that reminds the start of two hours of assignment preparation.

In conclusion, it is important to provide a complete health estimation to improve self-caring, consisting of five aspects of a person’s well-being — physical, psychological, spiritual, and professional. Physical health mainly depends on a healthy diet and daily exercise. Psychological well-being hangs on starting a journal of self-awareness and thinking about positive personal qualities. Furthermore, meditation and playing with children are determined by the spiritual aspect, while social life care consists of regularly spending time with family and friends. Finally, professional-life care starts from settling the plan of assignments, visiting a life advisor, and leaving the time for home assignments.

Grise-Owens, E., Miller, J., & Eaves, M. (2016). The A-to-Z self-care handbook for social workers and other helping professionals . The New Social Worker Press.

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IvyPanda. (2022, July 19). Self-Care as a Crucial Aspect of a Personal Health. https://ivypanda.com/essays/self-care-as-a-crucial-aspect-of-a-personal-health/

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Knowledge for nurses to better care for themselves so they can better care for others during the Covid-19 pandemic and beyond

Anne hofmeyer.

a Anglia Ruskin University, UK

c Rosemary Bryant AO Research Centre, UniSA Clinical and Health Sciences, University of South Australia, Adelaide, Australia

d UniSA Clinical and Health Sciences, University of South Australia, GPO Box 2471, Adelaide, Australia

Ruth Taylor

b University of Aberdeen, King's College, Aberdeen AB24 3FX, United Kingdom

Kate Kennedy

1. introduction.

Viktor E. Frankl (1945, p. 165) declared, “The meaning of life is to help others find the meaning of theirs”. Arguably, the need for empathy, compassion and meaning in the lives of our patients, families, colleagues and ourselves has never been greater.

To care for others with compassion is why we became nurses ( Vachon, 2016 ). The rapid spread of SARS-CoV-2, the virus that causes Covid-19, is an international public health event without precedent in any of our lifetimes. Not everyone will be affected physically by the virus, but every one of us will be affected psychologically. It is critical that nurses do not neglect their mental health during this pandemic. The global nursing and healthcare community is at the forefront of this unprecedented public health outbreak. The World Health Organization is one of many trusted public health organisations to provide comprehensive guidelines for the protection of front-line healthcare workers ( WHO, 2020 ). But there are alarming reports of ongoing global shortages of personal protective equipment (PPE), for example: clinical staff in Chinese hospitals wore their raincoats or plastic garbage bags as protection ( Smith et al., 2020 ). There are courageous stories, but also reports of resource rationing decisions, ongoing PPE shortages, and unrelenting pressure and grief. But nurses have experienced significant occupational stress, pressure and burnout prior to the Covid-19 pandemic.

To spark debate about these ‘contemporary issues’, we present a series of three papers for different audiences (i.e., nurse educators; front-line nurses; health system leaders and managers) to explain how empathic healthcare cultures and constructs such as empathy, emotion regulation, compassion, and self-care could sustain wellbeing, resilience and effectiveness in these volatile times. In this second of three papers, we explain how nurses, midwives and students can better care for themselves (e.g., self-care strategies such as kind self-talk; emotion regulation) so they can better care for others during the Covid-19 pandemic, and beyond.

First, we provide an overview of caring for ourselves and resilience in uncertain times. Next, we discuss empathy and compassion and explain why emotion regulation (‘self-other’ distinction) is an essential self-care strategy that nurses must learn so they can sustain care for others. Next, we explain how the practice of self-compassion can safeguard mental health, wellbeing, regulate emotions and reduce vulnerability. We then describe tips to support self-care and list trusted online resources that are providing regular updated information about Covid-19. Keeping strong in body, mind, and spirit to cope with ever-changing circumstances is vital.

2. Caring for ourselves so we can care for others

How do you talk to yourself when you are having a difficult time or have made a mistake? Are you kind and understanding and talk to yourself as you would talk to a good friend who is upset, or are you critical and judgmental? Studies show harsh self-talk and self-criticism activates the sympathetic nervous system that stimulates the stress response, so is harmful to our mental health and wellbeing ( Singer and Klimecki, 2014 ). As nurses, we understand the importance of self-care strategies (e.g., adequate sleep, healthy eating, regular exercise, social connections, mindfulness) to foster our resilience ( Mills et al., 2018 ; Cusack et al., 2016 ). Another important self-care strategy is kind self-talk which is a component of self-compassion ( Neff, 2011 ). We must first practice self-compassion and be aware of our own needs, before we can help others with theirs ( Vachon, 2016 ). When we talk kindly to ourselves, we strengthen our pro-social behaviours (e.g., altruism, kindness, empathy) toward others ( Singer and Klimecki, 2014 ). When we are empathic, we communicate better with patients, families, and colleagues. This process can lead to a deeper understanding of what matters to patients, and how to act with kindness and compassion to relieve their suffering and distress ( Vachon, 2016 ).

Nurses can use self-care strategies such as emotion regulation and self-compassion to lessen their vulnerability to caregiving fatigue and to improve their wellbeing and resilience.

2.1. Resilience in uncertain times

Everyone differs in their need for control, ability to tolerate uncertainty, and capacity to be resilient ( Hanson, 2018 ). Control is vital for our wellbeing, but our plans and sense of normality are being threatened and disrupted by forces beyond our control. Resilience starts with self-awareness, understanding how you are being affected by the uncertainty, powerlessness and difficult events. Fear, anxiety, anger, sadness and grief are normal feelings in the current crisis. We need to acknowledge our feelings of vulnerability, grief and worry, rather than telling ourselves we shouldn't have those feelings because other people are worse off ( Berinato, 2020 ). “When we are no longer able to change a situation – we are challenged to change ourselves” ( Frankl, 1945 , p. 112). Instead of focusing on negativity and uncertainty, we need to accept what we are going through and work out what we can do. Resilience is our capacity to maintain our wellbeing and respond effectively in the face of uncertainty. Psychological resilience is based on self-efficacy, coping and mindfulness ( Cusack et al., 2016 ).

3. Empathy, self-awareness, emotion regulation and compassion

Clinical teams are more effective, morale is higher, patient satisfaction is higher, and safety improves when empathy and compassion are present in healthcare cultures ( Lown, 2018 ). Empathy is the ability to ‘feel with’ others and our empathic response is caused by the activation of neural networks in the anterior insula and anterior cingulate cortex that processes first person (our personal) experiences ( Singer and Klimecki, 2014 ). Functional magnetic resonance imaging (fMRI) studies show that similar circuits of the brain are activated in both the person who is suffering and the person who is witnessing the suffering. It is vital we understand our empathic emotions are in response to seeing the other person suffering. In other words, it is not our suffering ( Singer and Klimecki, 2014 ).

This understanding that the suffering is external to ourselves is called the ‘self-other’ distinction. The ability to distinguish between our own and the emotional pain of others firstly requires self-awareness and then regulating our emotions to develop a protective ‘self-other’ boundary ( Vachon, 2016 ). The ability to regulate our emotions is key to avoid experiencing the distress of others. fMRI studies show that inadequate emotion regulation (i.e., blurring ‘self-other’ distinction) leads to individuals being unable to tolerate distressing emotions when confronted with another's suffering, so become overwhelmed. Nursing calls this debilitating condition ‘compassion fatigue’ which manifests as distress, emotional detachment from patients, feelings of isolation, and inability to care for self and others ( Hofmeyer et al., 2019 ). However neuroscientists have proven it is ‘empathic distress fatigue’ ( Singer and Klimecki, 2014 , p. 875).

In sum, exposure to the distress and suffering of others can lead to two different emotional responses. Empathic distress results from inadequate emotion regulation that triggers detachment and personal stress. In contrast, compassion is characterized by empathic concern and motivation to relieve others' distress and suffering ( Singer and Klimecki, 2014 ). Our ability to be self-aware and to regulate our emotions is key to our wellbeing and capacity to act with compassion. fMRI studies show compassion activates the medial orbitofrontal cortex related to positive affect, affiliation, maternal love, and reward leading to feelings of compassion for self and others ( Vachon, 2016 ). Compassion training includes strategies (e.g., meditation) to ease distress and strengthen resilience and attachment ( Vachon, 2016 ). Self-compassionate people are more likely to engage in ‘perspective taking’ which contributes to better mental health rather than ruminating about problems ( Neff, 2011 ). Acting with compassion is predicated on self-awareness and self-care including emotion regulation and self-compassion.

4. Self-compassion

Psychologist Kristin Neff was the first researcher to define and measure self-compassion two decades ago. As illustrated in Table 1 , self-compassion involves self-kindness, common humanity (understand that everyone makes mistakes and suffers), and mindfulness ( Neff, 2011 ). On the other hand, uncompassionate behaviour toward ourselves is expressed as self-criticism: self-judgement, isolation, over-identification ( Neff, 2011 ) as summarised in Box 1 .

Self-compassion and self-criticism.

Self-compassion affects our everyday lives and is expressed in how we relate to ourselves in times of perceived failure, inadequacy, or personal suffering ( Neff, 2011 ). Practicing self-compassion means we care with the same kindness and understanding toward ourselves when we fail, as we would care for a good friend ( Neff, 2011 ). Examples of actions that constitute self-compassion and actions that constitute self-criticism (that we need to lessen) are explained by Neff (2011) in Table 1 .

Learning to respond compassionately to our own distress requires self-awareness which, in turn, can strengthen our ability to activate our self-regulation systems so we feel safe (i.e., self-soothing activities stimulate positive emotions like contentment, more secure attachment) rather than feeling under threat ( Vachon, 2016 ). Self-care practices to develop self-awareness include mindfulness meditation and compassion training.

4.1. Benefits of self-compassion

Self-compassionate individuals have better psychological health, motivation, perspective-taking, better relationships and happiness ( Vachon, 2016 ). They experience less rumination, anxiety, depression, shame, and fear of failure. Self-compassion is an altruistic act that prepares us to cope with life stressors. Self-compassion is about ‘being with’ ourselves in a compassionate way – comforting, soothing, respecting and validating. This, in turn, prepares us to make self-compassionate choices about how to act in the world, such as:

• • Protecting: we feel safe from harm, and say no to people and factors that cause us harm;
• • Providing: we identify and give ourselves what we need to be well;
• • Motivating: we encourage ourselves to act with kindness and support ( Neff, 2011 ).

Self-compassion is a personal resource that can potentially help us live with greater ease by responding to our suffering and shortcomings in a supportive and balanced manner. Self-compassion promotes emotional stability, wellbeing and thriving. As we explained, self-criticism activates our sympathetic nervous system and elevates stress hormones ( Singer and Klimecki, 2014 ). Whereas when we practice self-compassion and remain calm in the face of failure, rejection or criticism, we de-activate the threat system and activate the care system so oxytocin and endorphins are released which helps reduce stress and increase feelings of safety ( Vachon, 2016 ).

5. Tips and resources for self-care

In this section, we list practical tips and online resources (i.e., organisations) providing regular updates to get you started so you can better manage in these uncertain times. However, this is by no means an exhaustive list. It is vital to be strong in body, mind, and spirit and courageously face the ever-changing circumstances of the Covid-19 pandemic. Self-care fosters greater self-compassion because it includes positive approaches to building resilience and regulating anxious emotions.

5.1. Self-care practices

Self-care is an intentional: “proactive, holistic, and personalised approach to the promotion of health and wellbeing through a variety of strategies, in both personal and professional settings, to enhance capacity for care of patients and their families” ( Mills et al., 2018 , p.1). The Schwartz Centre (2020) reminds us to accept that it is normal to feel sad, stressed, confused, and angry so it's important to monitor our stress levels. Develop a daily self-care routine to meet your basic needs: nutrition, hygiene, exercise, virtual social contact, and work to keep anxiety at bay. In addition:

• • Take breaks, go outside (even for short periods), adequate sleep, good nutrition, exercise.
• • Intentionally build moments of happiness, gratitude, and everyday pleasure in your life.
• • If you feel overwhelmed, seek support from a therapist (via telehealth).
• • Stay connected with colleagues, friends and relatives. Maintain social interaction and supportive networks in creative and safe ways. Practice ‘physical distancing’ during Covid-19, NOT ‘social distancing’. Our relationships with people and pets support our mental health.
• • Limit media exposure and access only trusted sites to minimise becoming overwhelmed.
• • Write a letter to yourself as if you were talking to a friend who was struggling with similar concerns. Read it later when the words can soothe and comfort you as you struggle.

5.2. Mindfulness meditation and compassion training

• • The Buddhist practice of mindfulness is about quietening and calming the mind by staying in the present moment, practicing gratitude in the midst of difficulties, breathing deeply, paying attention to sensations around you, and has proven benefits when practiced regularly. Mindfulness increases our psychological flexibility to regulate our emotions. fMRI studies show that mindfulness meditation regulates the anterior insula activity that is roused when we empathise with others' suffering, so can increase capacity for self-soothing. Meditation practices strengthen perspective, compassion, self-compassion and emotion regulation ( Klimecki et al., 2014 ).
• • Deep breathing takes us from the flight or fight mode (that stimulates the sympathetic system) into the calming parasympathetic system.
• • Caring touch such as placing your hand over your heart when feeling upset releases oxytocin that makes us feel safe and connected ( Neff, 2011 ).
• • Through compassion training, we increase our self-awareness, learn to regulate our emotions and strengthen our resilience. This, in turn, reduces empathic distress and increases our prosocial, kind, compassionate behaviour toward ourselves and others ( Klimecki et al., 2014 ).

5.3. Online resources

You can access local and international public health and professional websites for regular updated information about self-protection and coping during the Covid-19 pandemic. Various online resources provide ideas for self-care plans and supportive rituals. For example:

• • Schwartz Center for Compassionate Healthcare is supporting healthcare professionals to cope with the ever-changing challenges presented by Covid-19 pandemic. Visit their COVID-19 resource page that is regularly updated with tips and information to help caregivers support each other and care for themselves and maintain resilience.
• • WHO COVID-19 https://www.who.int/emergencies/diseases/novel-coronavirus-2019
• • International Council of Nurses COVID-19 resources https://www.icn.ch/
• • RCN COVID-19 resources https://rcni.com/nursing-standard/covid-19
• • RCN resources and tips in RCNi newsletters to improve nurses' wellbeing and readiness to provide compassionate care. Take breaks, rest, rehydrate, refuel.
• • RCN Six steps to mindfulness: https://www.rcn.org.uk/magazines/bulletin/2019/june/mindfulness-meditation-tools-june-2019
• • Kristin Neff: 10 Self-Compassion practices for COVID-19: http://self-compassion.org/
• • Germer & Neff: Center for Mindful Self-Compassion: https://centerformsc.org/
• • Chris Germer: Mindful Self-Compassion program: https://chrisgermer.com/
• • SAHMRI Wellbeing and Resilience Centre https://www.wellbeingandresilience.com/

6. Conclusion

In the midst of the constantly evolving Covid-19 pandemic, it is vital that frontline clinicians have the support and essential resources they need to “reconnect with the purpose that drew them into healthcare so they can continue to experience, and offer, compassion” ( Lown, 2018 , p. 219). Knowledge and competence are as equally important as kindness and compassion in front-line nurses and responders to the Covid-19 pandemic. This unprecedented public health crisis is impacting every aspect of our daily life. Resilience, patience and kindness is needed to cope with the grief, distress and fear as we worry about the wellbeing of our patients, colleagues, our families and ourselves.

We have outlined tips and links to regularly updated information and self-care resources to safeguard our mental health, wellbeing and resilience as we work long hours caring for acutely ill patients and distressed families. Taken together, self-care and compassionate cultures are key ingredients to sustain wellbeing and resilience, contribute to nurses' career longevity, and compassionate practice now, and into the future beyond the Covid-19 crisis. In these moments of collective vulnerability and grief, let us all lead with hope and kindness toward others. As we continue to do the best we can in the days and months ahead, we can be encouraged by Ken Schwartz's words that simple acts of kindness can make the ‘unbearable bearable’ (Schwartz Centre, 2020 ).

CRediT author statement

Anne Hofmeyer: Conceptualisation, writing – original. Ruth Taylor: Conceptualisation, writing – review and editing. Kate Kennedy: Writing – review and editing.

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Essay on Mental Health

Students are often asked to write an essay on Mental Health in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Mental Health

Understanding mental health.

Mental health is as important as physical health. It refers to our emotional, psychological, and social well-being. It affects how we think, feel, and act.

The Importance of Mental Health

Good mental health allows us to handle stress, make choices, and relate to others. It’s crucial at every stage of life, from childhood to adulthood.

Factors Affecting Mental Health

Many factors can impact mental health, including biological factors, life experiences, and family history of mental health issues.

Mental Health and Stigma

Unfortunately, there’s a stigma around mental health. People with mental health problems are often misunderstood and judged.

Mental Health Care

It’s important to seek help if you’re struggling with mental health. Therapy, medication, and self-care can all help improve mental health.

Also check:

250 Words Essay on Mental Health

Introduction.

Mental health, an often overlooked aspect of overall well-being, is as significant as physical health. It encompasses our emotional, psychological, and social well-being, affecting how we think, feel, and act.

Mental health is integral to living a balanced, fulfilling life. It influences our ability to cope with stress, relate to others, and make decisions. In the college years, mental health is especially crucial as students deal with academic pressure, social changes, and the transition into adulthood.

Challenges to Mental Health in College

College students face unique mental health challenges. The pressure to perform academically, social anxiety, and the struggle to fit into new environments can all contribute to mental health issues. These can manifest as depression, anxiety disorders, eating disorders, and more.

The Role of Society and Institutions

Society and institutions play a substantial role in promoting mental health. By creating an environment that acknowledges mental health issues and provides support, we can help mitigate these challenges. Colleges should provide mental health resources and encourage students to seek help when needed.

500 Words Essay on Mental Health

Mental health, a critical aspect of overall wellbeing, is often overlooked in the hustle and bustle of modern life. It’s a broad term encompassing our emotional, psychological, and social well-being. It affects how we think, feel, and act, influencing our handling of stress, relationships, and decisions.

Mental health is as vital as physical health. It contributes to our cognitive functions, behavioral patterns, and emotional stability. Good mental health enhances our productivity, effectiveness, and ability to contribute to our community. Conversely, poor mental health can lead to severe complications like depression, anxiety, and even suicide.

Stigma and Mental Health

Stigma is a significant barrier to mental health care. It can lead to discrimination and misunderstanding, discouraging individuals from seeking help. Education is crucial to dispel myths and stereotypes, fostering a more supportive and understanding society.

Mental Health in College Students

College students are particularly vulnerable to mental health issues. They face unique challenges such as academic pressure, social struggles, and the stress of transitioning into adulthood. Colleges should prioritize mental health services, providing resources and support to students in need.

The Role of Therapy

Mental health and technology.

Technology has revolutionized mental health care. Digital platforms provide access to therapy and self-help tools, making mental health resources more accessible. However, the overuse of technology can negatively impact mental health, highlighting the need for balance.

In conclusion, mental health is an integral part of our lives. It’s crucial to understand its importance, recognize the factors that affect it, and work towards reducing stigma. As society becomes more aware of mental health, we can hope for a future where mental health care is as mainstream and accepted as physical health care.

That’s it! I hope the essay helped you.

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Chair's Corner

The unspoken truth about self-care

By Jennifer Doran APAGS chair

Print version: page 48

A common message we get in graduate school is the importance of self-care, repeated to us by program directors, advisors, clinical supervisors and research mentors. Self-care has been defined as providing adequate attention to one's own physical and psychological wellness (Beauchamp & Childress, 2001). Beyond being an aspirational goal, engaging in self-care has been described as an "ethical imperative" (Norcross & Barnett, 2008) and is part of the APA's Ethics Code (2002).

But the unspoken reality is that self-care in graduate school is a struggle. As trainees, we receive mixed messages — perform at a high level and meet all rigorous training demands, while making time for outside activities, relaxation and fun. Barnett has referred  (PDF, 314KB) to this as "the impossible situation" for trainees. In graduate school, students are expected to juggle multiple responsibilities — schoolwork, research/lab commitments, clinical practicums (in clinical programs), teaching, a dissertation and more. Many also need to work through teaching or research assistantships or external employment. Students also face ongoing pressures to acquire, produce and compete for clinical hours, publications and grant funding. This is all in addition to maintaining our social relationships, raising our families and dealing with other personal issues.

It is an ongoing challenge to make time for self-care (relaxation, sleep, time with family and friends) in graduate school, because there are often not enough hours to accomplish everything we need to — or would like to — do. The truth is that if you are truly taking enough time for self-care, you may not be performing up to par in at least one of the aforementioned areas. Extracurricular activities can then produce stress and guilt over the work that you could or "should" be doing instead. This results in trainees not only feeling bad from stress, burnout and fatigue, but also feeling bad about their perceived failure at self-care.

For more than half of my graduate career, I failed at — or didn't care much about — self-care. I fell in love with psychology and wanted to learn and do everything I could, which meant sacrificing personal or relaxation time to meet both required and self-imposed goals. Several years into my training, I started to feel exhausted and burned out. This past year, I worked to make more time and space for myself (such as taking an occasional weekend day off). To my surprise, I actually got more work done. I realized that I was working faster because I was more focused and less tired. While I still work too much and continue to want to say yes to most opportunities, I feel that I have finally learned the value of self-care, in addition to the value of work. It is possible to find balance.

Self-care is important, for our own well-being and for the care of our clients. All of our work will be better if we are psychologically and physically healthy. But I think students should know that it is sometimes OK to fail at self-care. The conflict between work and life will continue throughout our careers. At times, we may work too much and inadvertently neglect others or ourselves. What's important is self-awareness, monitoring and knowing our boundaries — when it is OK to slip in either direction or when it may undermine our competence. So, whether you work through the occasional weekend or blow off some reading to do something fun — give yourself a break. It is all a normal part of the doctoral training experience.

Thank you all for an incredible year. Working with APAGS is an experience I would always say yes to, as it has been one of the most formative of my training. It has been a privilege serving as your chair.

American Psychological Association. (2002). Ethical principles of psychologists and code of conduct. American Psychologist, 57 , 1060-1073.

Barnett, J. E. Psychological wellness and self-care as an ethical imperative. Retrieved from: https://www.apa.org/careers/early-career/psychological-wellness.pdf  (PDF, 314KB).

Beauchamp, T. L., & Childress, J. F. (2001). Principles of biomedical ethics (5th ed.) . New York: Oxford University Press.

Norcross, J. C., & Barnett, J. E. (2008). Self-care as ethical imperative. The Register Report, Spring 2008. Retrieved from: http://www.nationalregister.org/trr_spring08_norcross.html .

• Email Jennifer Doran, APAGS chair .
• Join the conversation .
• Get involved .

Letters to the Editor

Mind, Body and Soul

A blog about mental health and wellbeing

How Can You Improve Your Mental Health Through Self-Care?

There is a lot of discussion around the importance of self-care for mental health these days and for good reason! Too often, we neglect our mental well-being in favor of taking care of others or achieving our career goals. But this is unhealthy and can lead to stress and damaging mental health issues. Self-care is vitally important to your well-being, and it is something we should all practice regularly.

Why is Self-Care Important?

It can help relieve stress – Stress can have a negative impact on your mental and physical health. Taking the time to decompress and relax can help you to relieve some of your stress before it accumulates and becomes a serious problem. As a result, you will be in a better mood and more energized to tackle whatever comes your way.

It can boost your self-esteem – Feeling good about yourself is an important part of having a healthy state of mind. Practicing self-care can help you to feel better about yourself and improve your self-confidence. This will improve your mood and reduce any feelings of anxiety, which can go a long way toward improving your overall quality of life.

It can help you be more productive – Not taking care of yourself can leave you exhausted and unable to function at your peak ability. This can lead to missed deadlines and poor work or study performance. While it may seem counterintuitive, taking time out for self-care can leave you refreshed and more focused than ever so that you can get more done.

How to Perform Self-Care?

You may be wondering what counts as self-care and how you can incorporate self-care into your daily or weekly routine. Luckily, you do not need to dedicate hours every day to practicing self-care for it to be helpful. Here are some small actions you can take and activities you can participate in to improve your mental health and well-being.

Get a Manicure – Visiting a nail salon near me for a manicure or pedicure is a relaxing activity that can help you unwind after a stressful day. It is also an enjoyable way to mark the end of the week and an enjoyable event to attend with your friends. Many spas and salons offer a variety of treatments that can complement a manicure and help you relax even more.

Have a Massage – Massages are a great way to release tension from the body. Getting a massage will allow you to take a mini vacation from your busy life and enjoy some quiet time. Massages are also beneficial for rehabilitating sore muscles and joints that may have developed from spending long hours at a desk or performing repetitive working motions.

Take a Bath – Taking a bath is a great way to relax your body and mind after a long day of work. Try adding aromatherapy oils to the bath or playing some of your favorite music to help you feel more relaxed while soaking in the tub. You can even light some candles to decorate the room and make it feel like a private spa by using fresh, fluffy towels.

Cook a Healthy Meal – Cooking at home instead of relying on ready-made food is one of the ways you can improve your diet and health. It is a wonderful way of reconnecting with your inner chef and exercising your creativity. Eating well will also boost your energy levels and leave your mind feeling more refreshed and energized throughout the day.

Exercise – Exercising regularly is a surefire way to care for yourself. By staying active you will reduce your stress levels and improve your mood as well as your physical health. You will also enjoy a boost in confidence when you look and feel better. Exercise does not have to be intense; there are exercises for various fitness levels from yoga to tai chi and swimming.

Go for a Walk – Taking a walk outdoors is a good way to enjoy some fresh air and light exercise. Especially after a long day indoors at the office or in front of the computer, spending time in green spaces can help to clear your head and lighten your mood. Taking a stroll around your neighborhood is also a great way to meet people and discover new and interesting places.

Meditate – Practicing meditation regularly is an excellent way to maintain a state of inner peace and calm. There are many different types of meditation for people with varying levels of experience. One of the easiest and simplest forms is mindfulness meditation, which simply involves sitting quietly and focusing on your breathing for a few minutes at a time.

Express Yourself – It can be very therapeutic to write a journal and let your feelings and emotions flow freely. Just write whatever comes to mind without any filters or judgment and you can reflect on your thoughts later on. It is also healthy to talk to friends, family, or mental health professionals about your feelings before they become overwhelming or unmanageable.

Self-care is the cornerstone of mental well-being. If you do not take care of yourself, you will not be able to function at your best, let alone deal with life’s many stressors. Remember to prioritize self-care despite your busy schedule, and always make time for activities that nurture and replenish you emotionally, physically, and spiritually.

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Here’s How Simone Biles Prioritized Self-Care at the Paris Olympics

Martha zaytoun | aug 6, 2024.

At the Tokyo Games in 2021, Simone Biles ended her second Olympics with a withdrawal from several events. She had a case of the “twisties,” a gymnastics condition in which you lose spatial awareness in the air. By competing through the block, she would have risked serious injury.

In the first two years following the games, the 27-year-old took a step back from competition. When she returned to the gym in early 2023, her only goal was to determine if she could still perform the skills she has been developing since she was 6 years old. The Paris games weren’t forefront of her mind, but self-care was.

“I tried to be very intentional about everything I was doing this time around, to ensure I feel comfortable and confident enough to train at a high level, and to simply compete again,” she said in a PORTER essay . “And, through it all, my mental health has been a priority; I’ve been keeping up with my weekly therapy and I’m proud of that.”

Nothing can get between Biles and her therapy. Not even the Paris Olympics . In fact, prioritizing self-care during the 2024 games was paramount for the gymnast. That “meant seeing my therapist pretty routinely” throughout the games, she said during a new TODAY interview . “I saw her three or four times throughout this whole entire process. It didn’t matter if it was before all-around or after qualifications. I went back to the Village, and I got on call with her and did my therapy sessions. That’s routine for me now.”

Doing so helped Biles feel “comfortable and confident enough to compete,” and very likely helped her to her three gold and one silver medal at the 2024 Olympics .

MARTHA ZAYTOUN

Martha Zaytoun is a writer on the Lifestyle and Trending News team for SI Swimsuit. Before joining SI Swimsuit in 2023, she worked on the editorial board of the University of Notre Dame’s student magazine and on the editorial team at Chapel Hill, Durham and Chatham Magazines in North Carolina. When not working, Zaytoun loves to watercolor and oil paint, run and water ski. She is a graduate of the University of Notre Dame and a huge Fighting Irish fan.