Self-Care Isn’t Selfish - It’s Survival (and Totally Necessary)
By Natalie Synder, MSN, PMHNP, FNP
May is Mental Health Awareness Month, a time not just for awareness but for reflection—and for taking an honest look at how we care for ourselves. Not the idealized version of self-care, but the kind that actually fits into real life. The kind that helps you stay grounded when things feel overwhelming. The kind that reminds you that your well-being isn’t optional—it’s essential.
Let’s be honest—when most people hear "self-care," they picture spa days, bubble baths, or a perfectly filtered Instagram post of someone holding a green smoothie while doing yoga in Bali. And if that’s your thing, fantastic. But for many of us, self-care looks a little more like reheating our coffee (again), hiding in the bathroom for five minutes of peace, or saying "no" to yet another social obligation.
I’m here to tell you: that counts.
Self-care doesn’t have to be fancy. It just should be intentional. And, as someone who works in mental health, I can tell you firsthand that when people learn to take care of themselves in small, real ways, their mental health outcomes improve. Significantly.
The Science of Sanity: Why Self-Care Matters
Self-care isn't just a buzzword tossed around by wellness influencers. It's a scientifically supported tool in managing mental health. According to a 2022 report from the Mental Health Foundation, people who regularly engage in self-care practices experience:
A 64% improvement in emotional well-being
A 57% decrease in symptoms of anxiety
A 43% increase in feelings of life satisfaction
In a study published in BMC Psychiatry, patients with depression and anxiety who practiced structured self-care showed greater improvements in mood, self-efficacy, and overall functioning compared to those who didn't incorporate self-care practices into their routine.
So why do we avoid self-care? Guilt. Time. The belief that we should be doing something "productive." But what if I told you self-care is productive?
Simple (and Sanity-Saving) Ways to Practice Self-Care
You don’t need a trust fund or a yoga retreat to take care of yourself. Here are some low-budget, high-return ideas:
Say "No" Like You Mean It
Boundaries are not only healthy; they are necessary. Saying "no" doesn’t make you a bad friend, parent, partner, or employee. It makes you a person who knows their limits.Drink Water and Eat Real Food
Not revolutionary, I know. But dehydration and hunger can make you feel like you’re spiraling.Move Your Body (Even a Little)
This doesn’t mean you have to run a marathon. Going for a short walk, stretching, or dancing to your favorite music counts.Getting a Good Night's Sleep
Sleep deprivation makes everything worse. Aim for 7-9 hours, and if your brain won’t turn off, try a wind-down routine (no phones, warm tea, read a book).Connect With Someone Who Gets You
Human beings are wired for connection. Call your best friend, hug someone you care about, cuddle with your fur babies. Remind your brain that you are not alone.Laugh
Laughter really is medicine. Watch your favorite comedian, share funny stories, find reasons to smile even on tough days.See a Therapist
We don’t think twice about seeing a medical provider for our physical health—so why hesitate to see a therapist for our mental health?
How Self-Care Improves Mental Health (Yes, There Are Stats)
It’s not just a feel-good concept. Self-care reduces clinical symptoms:
The American Psychological Association found that self-care strategies help lower cortisol levels (that’s your stress hormone) and reduce the risk of burnout, especially in caregivers and healthcare professionals.
A 2021 meta-analysis in the Journal of Affective Disorders showed that individuals with depression who practiced consistent self-care were 42% more likely to experience symptom relief over a 6-month-period.
Research shows that structured self-care routines like regular exercise, mindfulness, and consistent sleep can significantly improve executive functioning and emotional regulation in individuals with ADHD.
A 2021 study in Frontiers in Psychology found that even brief mindfulness and movement sessions enhanced attention and mood. Consistent self-care supports the brain’s ability to manage impulses, focus, and emotional responses.
If I could leave you with one thing, it’s this: you don’t have to "deserve" self-care. You don’t have to finish your to-do list or fix everyone else’s problems first. You can take care of yourself, even if all you did today was breathe. Self-care isn't about perfection. It's about noticing when you need a break and giving yourself permission to take it. You don't have to earn rest. You don't need a crisis to justify care. Start where you are, with what you have. That's enough.
Sources:
Mental Health Foundation. (2022). Self-care and Mental Wellbeing. https://www.mentalhealth.org.uk
BMC Psychiatry. (2020). Self-care in depression and anxiety management. https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-020-02604-7
Journal of Affective Disorders. (2021). Self-care strategies and depression symptom reduction. https://www.sciencedirect.com/science/article/abs/pii/S016503272032066
American Psychological Association. (2022). Stress and Self-Care Report. https://www.apa.org/news/press/releases/stress/2022/self-care