Whether we’re entering a new year, beginning a new life phase, starting a project, or setting goals of any kind, we have to admit that many things will be beyond our control. No matter how carefully we plan, life might have other plans!  That’s why it’s important to invest in mental resilience. When you’re mentally resilient you’re better able to roll with whatever challenges or unexpected twists and turns the future holds. 

Your ideas about substance use disorders may have been powerfully shaped by the movies or TV. It’s a familiar narrative: A character uses huge quantities of drugs or alcohol until they hit “rock bottom” and wind up in a rehab facility and sip coffee in a series of 12-step meetings, where they come to understand the roots of their substance dependence and slowly rebuild their lives. While that story may reflect the experience of many people, there are many other stories of how substance use disorder can look, and how it can be successfully treated.

This National Substance Abuse Prevention Month, Talkspace wants to spread the word that we’ve entered a new era in the diagnosis and treatment of substance use. We turned to experts at the forefront of addressing substance use disorders through telehealth to get their insights on how to prevent substance misuse and help people access the right treatments. As you may have noticed, we avoid the words “addict” and “alcoholic” both because these terms are stigmatizing and because substance use disorders occur along a spectrum—meaning there is no clear line one crosses from being a heavy drinker to an “alcoholic” and you don’t need to fit a label in order to seek treatment. 

To fill you in on the latest developments in treatment, and share advice on how you can help yourself, a loved one, or a colleague struggling with substance use, we turned to Aimee Peters LCSW, Chief Clinical Officer at Ria Health, an online program that empowers individuals to reduce or stop alcohol consumption, under the medical supervision of addiction experts, Brian Clear, MD, FASAM, Chief Medical Officer of Bicycle Health, an online program offering effective medical care for those with opioid use disorder, and our own Erica Patton Simpson, LCSW, Head of Clinical Operations and Erin Mack, LCSW, Clinical Quality, Risk Manager of Talkspace.

College is an exciting yet often overwhelming time in life. Everything from academic pressure to navigating new social circles can cause students to struggle. Being a college student takes its toll, and the mental health crisis among college students is more urgent than ever. 

Multiple studies have revealed that anxiety, depression, and suicidal thoughts are at unprecedented levels. One survey of nearly 100,000 students from over 100 U.S. college campuses found that 36% of students experienced anxiety, 41% showed symptoms of depression, 14% contemplated suicide, and 29% engaged in non-suicidal self-injury. 

These statistics underscore the critical need for proactive mental health care during these formative years. Prioritizing mental well-being is essential for a meaningful and fulfilling college experience. 

Keep reading to learn practical, easy-to-implement mental health tips for students in college. Knowing how to balance daily life and manage your stress levels effectively will help you thrive, both academically and personally.

1. Prioritize Self-Care

Especially in the beginning, college is a whirlwind of schedules, meeting new people, balancing new homework and class loads, and so much more. If you’re feeling overwhelmed, you’re not alone. That’s why prioritizing self-care for college students is so critical. Neglecting your needs will lead to burnout and can have a negative impact on your social and academic success.  

Some practical self-care tips for college students include:

• Taking short breaks between study sessions
• Setting aside time every week to do things you enjoy
• Practicing deep breathing when you feel anxious
• Creating and maintaining a healthy sleep routine
• Working out as much as you can, even if it just means walking around campus

2. Stay Connected with Friends and Family

College is a fresh start, where many students look forward to new friendships and experiences. As exciting as these new beginnings can be, leaning on old support systems can offer more stability. It can provide security when you need it most, reminding you that you’re not alone in this journey.

“The transition to college may be a lonely experience for many students. It is crucial to have a support system of friends and family that will help you adjust to the college environment.”

– Talkspace therapist, Dr. Olga Molina, D.S.W., LCSW

Ways to stay connected with family and friends while in college:

• Plan weekly calls with your parents or other family
• Send texts or call old high school friends once a week 
• Reach out when you feel isolated or lonely in college
• Make time to reconnect with old friends when you’re home on holidays

3. Manage Stress with Time Management

Time management is something many college students struggle with in the beginning — but it’s a lifelong skill that’s great for reducing stress and avoiding exhaustion. It might be challenging to balance everything on your plate — from classes and assignments to extracurriculars and social activities — especially when mom and dad aren’t there to help you manage things anymore. It can be overwhelming if you don’t have a solid plan.

Ways to manage your time in college:

• Break tasks down into manageable steps
• Create a schedule each week, with time blocks if needed
• Use what works for you — a planner, calendar app, or even sticky notes can help you keep track of deadlines and prioritize important tasks
• Learn when to focus on academics and when it’s OK to unwind with friends

4. Seek Help When Needed

Recognizing when you need support and knowing how to ask for help is not a sign of weakness but a testament to your strength and resilience. College can be stressful, so if you’re struggling, it’s OK to seek out resources on how to improve your mental health. College students should be proactive in seeking mental health support when the demands of a school environment become overwhelming.

On-campus resources

Many universities offer free or low-cost short-term counseling sessions to students. While these sessions are often meant for immediate support, most university counseling centers are well-connected with community mental health resources and can offer referrals to longer-term care options, including online therapy platforms like Talkspace. 

Be sure to visit your campus counseling center to see what’s available—you might find everything from group therapy to stress management workshops.

Online therapy 

Online therapy is a flexible, convenient, and confidential way to access mental health services. Talkspace is an easy way to virtually connect with licensed professionals at a place and time that works for you, perfect for busy college schedules.  

National resources

• The National Alliance on Mental Illness (NAMI): NAMI offers a variety of mental health resources and support specifically for young adults. Their “NAMI on Campus” initiative provides mental health toolkits and strategies for college students to advocate for mental wellness on campus. 
• Active Minds: This nonprofit focuses on mental health advocacy for young adults, offering resources and peer-driven programs to reduce stigma on campuses nationwide.
• The Jed Foundation (JED): JED helps college students by strengthening mental health programs on campuses and providing resources for emotional well-being. Their mental health resource center for students includes everything from managing stress to accessing crisis hotlines. 
• Crisis Text Line: Available 24/7, students can text “HELLO” to 741741 to connect with a trained crisis counselor. It’s a confidential and free service ideal for anyone needing immediate mental health support.

5. Maintain a Healthy Lifestyle

Focusing on your physical health can positively impact your mental well-being in college. As a busy student, it’s easy to overlook things like nutrition, exercise, and sleep. Maintaining a healthy lifestyle is crucial for managing stress and staying mentally sharp, though.

You can maintain a healthy lifestyle by:

• Eating balanced meals of fruits, vegetables, and lean proteins
• Getting physical activity — through sports, the gym, workouts, or even a casual walk
• Trying to get 7 – 9 hours of sleep every night
• Staying hydrated
• Keeping healthy snacks that are easy to grab in your dorm or apartment 

6. Practice Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques are proven to effectively reduce anxiety and depression. For college students, practicing mindfulness can be especially beneficial. It can calm your mind and help you manage stress so you can focus during high-pressure times like midterms, projects, and finals. These practices are also helpful for students dealing with social anxiety in college, as they can provide tools to navigate social settings and reduce feelings of overwhelm.

Mindfulness exercises for college students:

• Meditation
• Deep breathing
• Yoga
• Gratitude
• Saying affirmations every day 

7. Balance School Work and Play

Balance is key while in school. It’s easy to get caught up with academic pressure, so striking that perfect balance between school and socializing can take some time, but it’s vital for your mental well-being.

To find balance in college:

• Set boundaries for leisure time
• Don’t feel guilty when you enjoy yourself (as long as you’re getting your work done)
• Engage in social activities you enjoy
• Join a club on campus
• Play a club sport
• Go to movies or out to eat with friends 

8. Build a Positive Mindset

Don’t underestimate the power of positive thinking, especially during the college years. Navigating the ups and downs of college life can be confusing and mentally exhausting. Shifting your perspective to focus on the positive and the things you can control helps you embrace the challenges.

To build a positive mindset in college, consider:

• Practicing self-compassion
• Celebrating your achievements, even if they’re small
• Finding a therapist if you are struggling to find a positive outlook

9. Limit Social Media Use

Social media is great for many things, like staying connected with family and friends back home. Excessive use can harm your mental health, though. Research found that students with higher rates of social media addiction have a higher risk of mental health issues.

“Although social media can enhance communication and networking for college students, it can also worsen feelings of low self-esteem, loneliness, and depression. Limiting social media use is necessary to better cope with the stress of being a college student.”

– Talkspace therapist, Dr. Olga Molina, D.S.W., LCSW

Some ways you can limit social media usage in college include:

• Monitoring your screen time 
• Setting limits on how much social media you engage with every day
• Unfollowing accounts or profiles that affect your mood
• Taking breaks during study sessions or finals

10. Engage in Extracurricular Activities

College is a time to explore and grow. Join extracurricular activities, find new interests, and make new friends. Staying busy will add structure to days that are vastly different from the high school schedule you’re used to.

Look for activities that align with your passions or values. If you enjoy something, find a way to fit it into your schedule.

Extracurricular activities in college:

• Volunteering
• Club sports
• Religious clubs
• Academic clubs
• Social clubs
• Campus events 

Embrace Wellness for a Successful College Journey

During college, prioritizing mental health is about more than just surviving. It can be crucial in thriving academically, socially, and professionally. College prepares you for the next step in life. If your mental health is suffering, it can be challenging to transition into a new phase as an adult who’s ready to take on the world. Integrating effective self-care tips for college students into your routine will help you foster a healthier, more balanced lifestyle and ensure success in your studies and well-being.

If you’ve been using mental health tips like the ones shared here but feel like you still need more help, Talkspace offers one-on-one expert therapy guidance tailored to your needs.

Take control of your mental wellness journey in college. You don’t have to navigate this time on your own. Resources like Talkspace are dedicated to helping you succeed in college and beyond. Learn more about online therapy from Talkspace by reaching out today.

Teaching is widely regarded as one of the noblest professions, as teachers play a vital role in shaping the minds of the future. Their job requires patience, time, energy, will, and dedication, and even though it can be rewarding, teaching is also incredibly demanding. 

Lesson planning, grading, classroom management, meetings with parents, staff and faculty meetings, and professional development obligations leave many teachers little time to care for their own well-being. That said, self-care for teachers is crucial for balancing the emotional investment their jobs take. Without it, teacher burnout and stress can cause significant mental and physical health-related issues.

If you’re looking for self-care tips explicitly designed for teachers, keep reading. The following 11 expert-recommended teacher self-care strategies will help you recharge and maintain a healthy work-life balance with the energy to impact your students positively. Whether you’re new or you’ve been in the classroom for decades, these self-care tips for teachers are empowering. 

The Importance of Self-Care for Teachers

Teaching is one of the most stressful professions. Research shows teachers are twice as likely to feel stress than adults in other professions. In some studies, they reported more anxiety than even healthcare workers. 

Teachers face standardized testing, increasing class sizes, low pay, classroom behavior issues, and a shortage of supplies, all of which amplify the pressure they face daily in and out of the classroom. Working in a high-stress environment, it shouldn’t be surprising that many educators find it difficult to maintain their mental, emotional, and physical well-being — which is why self-care is vital. 

Self-care for teachers isn’t a luxury. It’s a critical necessity; without it, teachers may be unable to effectively teach, implement classroom management, or sustain overall job satisfaction. Teachers who prioritize self-care are better equipped to manage the challenges of their profession. They’re more emotionally grounded and able to maintain passion for their profession. 

Integrating a regular self-care routine will improve your well-being and create a more positive learning environment for your students. The following self-care tips for teachers will help you sustain energy and enthusiasm for your job, so you can continue making a lasting difference in every student’s life, without burning out.

11 Self-Care Ideas for Teachers

Even if you worry that you don’t have time to practice self-care, having a few proven tips and tools in your back pocket will ensure you can fit at least something in every day. 

1. Create a relaxing classroom ambiance

Stress management is easier and more effective when the space you work in is calming for both you and your students. Transform your classroom into a peaceful environment you enjoy, so coming to work every day is pleasant and something you look forward to.

What you can do: 

• Use soft lighting and calming colors
• Play soothing music or run a diffuser with a mild scent that promotes relaxation
• Add plants and soft textiles around the room

2. Set boundaries to protect your peace

Boundaries are crucial self-care practices for any high-stress profession. For teachers, they’re even more essential in maintaining the balance between professional life in the classroom and personal life outside of school.

What you can do: 

• Establish and make known office hours for students and parents
• Make it clear when you are (and are not) available for questions or discussion 
• Limit how much work you take home by using your planning periods to finish as much grading and lesson planning as possible
• Consider turning off email notifications outside of school hours, so you have uninterrupted time to rest and recharge

“Teachers can clearly set boundaries including mutual respect, honesty, and kindness. This can be done through example and reinforced with posters and reflections throughout the school year.”

– Talkspace therapist Cynthia Catchings, Ph.D., LCSW-S 

3. Prioritize your mental health by connecting with a therapist

Teaching is an emotionally and physically taxing profession. Talking to a mental health professional can significantly improve your resilience and ability to manage the stress you encounter. A therapist can help you work through challenging situations so you can maintain a healthy perspective about your job.

What you can do:

• Schedule regular sessions with a therapist you trust
• Work on coping techniques that help with stress management
• Implement the tools you learn in therapy in real life between sessions

4. Practice mindful breathing during breaks

Mindful breathing is an excellent way to reduce stress on a busy or overwhelming day. Even a few minutes of deep breathing can reduce anxiety, enhance focus, and clear your mind so you can find a calm space and continue teaching.

What you can do:

• Use short breaks between classes or your prep period to practice some deep breathing techniques
• Take deep, slow, measured breaths
• Focus on one thing while inhaling and exhaling— your breathing, something you can hear, a picture on the wall
• Gently refocus if your mind wanders and continue slowly breathing

5. Keep a reflective journal

Journaling is proven to help effectively manage stress and anxiety. Writing down your thoughts and experiences — good and bad — can help you process, learn from, and let go of your day. 

Journaling for your mental health is also an excellent way to track triggers or patterns contributing to stress or leading toward burnout. It can improve self-awareness and highlight areas to focus on in an effort to regain balance in your life. 

“Journaling is a simple but powerful tool. It can help you boost your mood and practice reflection and calmness. An example of a prompt you can use is: List 5 things, sounds, or activities that calm you down when you feel upset. How can I be more mindful and intentional and use them in the future?”

– Talkspace therapist Cynthia Catchings, Ph.D., LCSW-S 

What you can do: 

• Start writing in a journal every day
• Use digital, handwritten, or voice notes — choose whatever feels the most comfortable and convenient  
• Leverage your journaling in sessions as a guide for the therapist
• Celebrate victories when you have them so you can return to them on difficult days

6. Connect with other teachers

One of the best (and easiest) self-care activities for teachers is finding a solid network of colleagues who understand what you go through on a daily basis. A support system can be a game-changer when you’re feeling isolated — sharing resources, experiences, and ideas will help you feel understood and less alone.

What you can do:

• Schedule regular meetings to get together outside of school hours
• Connect with people who truly understand what teachers go through
• Get out of your classroom as much as possible during the day so you can socialize with faculty and administration 

7. Integrate movement into your day

Staying active can be difficult when you’re standing or sitting in a classroom most of the day. Physical activity is proven to boost energy and reduce stress. It’s also a great way to improve your mood and energize you throughout your school day.

What you can do:

• Try to do something immediately after school if you can’t incorporate a quick workout before school
• Incorporate small bursts of movement into your day, like stretching or taking a quick walk during lunch or between classes
• Get the wiggles out with your students before class — even just a minute or 2 of jumping and movement can get the blood flowing and rejuvenate energy levels

8. Prepare healthy, energizing snacks

Fueling your body with healthy and energizing snacks helps you endure long days. Prepare and bring snacks to school so you’re less tempted to grab those donuts and cookies that always seem to be in the faculty room. 

When healthy options are readily available, you can avoid the midday energy slump and stay focused and energized throughout the day.

9. Engage in professional development that inspires you

Continuing education might feel like a chore or “one more thing” that’s added to your plate, but it doesn’t have to be an obligation you don’t get something out of. You can often choose your professional development opportunities, so find something that ignites your passion and fuels your curiosity. 

The right professional development courses can enhance your enthusiasm for teaching, from learning new teaching techniques to exploring subjects you want to implement in the classroom.

What you can do:

• Look for opportunities to work with mentors
• Take summer seminars in subjects you find interesting
• Ask administration to approve a weekend trip for an intensive seminar or lecture and invite a teacher you’re close with

10. Create a calm morning routine

How your mornings go will significantly impact your stress level throughout the day. Creating a morning routine that improves mindfulness and sets a calm and positive tone can improve how your day unfolds before you dive into the hustle of the school day.

What you can do:

• Enjoy a quiet cup of tea first thing in the morning
• Do yoga
• Read something inspiring
• Take time to journal

11. Unplug after school & leave work at work

Disconnecting when your school day ends can be difficult, but it’s critical to do. Set clear boundaries for when your workday is over, and then stick to them. Give yourself permission to relax when work is over so you can recharge and return to the classroom tomorrow refreshed and with renewed energy.

What you can do:

• Turn off work devices
• Don’t check or respond to email
• Engage in things that bring you joy outside of teaching
• Meet with friends or family for uninterrupted quality time

Empower Your Well-Being with a Little Extra Support

Knowing and using effective self-care for teachers is crucial to maintaining positive mental health. Teachers face overwhelming daily challenges, and the stakes are high if you’re not at your best. Sometimes, you need to take things a step further and reach out for professional help. 

Access to mental health resources can make a huge difference in how well you maintain emotional well-being — because only when you’re at your best can you be the best for your students. Professional support, like online therapy from Talkspace, offers a convenient, confidential, and accessible way for teachers to address stress, anxiety, or burnout — and it’s all on your terms, when, where, and how you need it.

Remember, self-care is an ongoing journey, and asking for help is a sign of strength, not weakness. Reach out to Talkspace today to learn more about how online therapy can help you overcome stress and teacher burnout. 

For many women, life is a juggling act where responsibilities pull them in multiple directions every day. From managing a career to maintaining friendships to keeping up with household duties…women are busy. In the middle of all these demands, it can be easy to put yourself last, but self-care isn’t a luxury. A self-care routine is a necessity for maintaining physical, mental, and emotional well-being.

Prioritizing your needs is anything but selfish. It’s a lifeline to becoming the best version of yourself in every aspect of life. Keep reading to learn practical and easy-to-implement self-care ideas for women that can help you reclaim your life and focus on what you need most.

The Importance of Self-Care for Women

Many people—especially women—misunderstand the concept of self-care. True self-care doesn’t have to mean indulging in occasional pampering or spending an expensive day at the spa. It’s about being intentional about nurturing your mental, emotional, and physical health every single day. When you practice self-care, you build a foundation for overall well-being, creating time and space to recharge and refresh so you can maintain balance in your life.

When you don’t take care of yourself, the impact can have a ripple effect that leads to burnout, chronic stress, and even a decline in physical health.

Women who don’t practice self-care often find themselves overwhelmed, exhausted, and disconnected from the things that matter most. Taking time to prioritize your needs fosters a sense of empowerment. You’re demonstrating (to yourself and others) that you have self-worth and you believe that you deserve the same kindness and respect you offer others.

19 Self-Care Ideas for Women

Self-care should be accessible and easy to implement, regardless of your schedule or budget. Each act should help you reconnect, regroup, and find renewed energy and focus. 

Self-care ideas for women don’t have to follow rigid rules. Think of them as flexible tools you can adapt to your own life, ways to carve out moments of peace, joy, and reflection into your days, no matter how busy you are. The key is to find what works for you and make it a part of your routine. Here are some tips. 

1. Take a mindful morning walk in nature

Beginning your day with a mindful walk outside is a self-care activity that sets the tone for the rest of your day. While walking, try to focus on your surroundings. Listen to the sound of the birds, feel the wind in your face, or watch the rustling leaves. 

Being mindful of your surroundings by using your senses helps you feel more grounded, which reduces stress so you can start each day with a refreshed perspective.

2. Journal your thoughts and feelings daily

Research shows that journaling for your mental health is a self-care practice that can reduce anxiety and stress. It’s an effective tool to process emotions, gain perspective, and find clarity. 

Set aside a few minutes every day to write freely about your thoughts and emotions. If writing doesn’t come naturally, try using a prompt to guide each entry.  

3. Create a cozy reading nook and dive into a new book

Reading can be an escape, a chance to enter a new reality, or an opportunity to learn something new. If you enjoy reading and find it calming, follow this self-care idea and create a cozy space in your home with blankets, soft lighting, and a special place to enjoy your favorite book. 

4. Practice deep breathing exercises during your breaks

Deep breathing is scientifically proven to reduce stress and help you focus on the present. The best part about deep breathing is you can do it anywhere as part of your daily routine, even sitting at a desk. Take a few moments to inhale deeply through the nose, hold for a moment, and then excel slowly; then repeat. The process activates the parasympathetic nervous system, which has a natural relaxation effect, and it can do wonders for your mood, especially during particularly stressful times in your day. 

Any of these breathing exercises for anxiety will be beneficial to add to your self-care toolkit.

5. Indulge in a relaxing at-home spa day

If you enjoy a little pampering but don’t want to leave home or spend a ton of money, setting up an at-home spa with facemasks, bubble baths, and soothing music is one of the best self-care tips for women on a budget. Light some candles, use your favorite products, and treat yourself to a luxury experience without the cost or travel time.

6. Try a new healthy recipe and savor the process

Eating healthy is a way to nourish the mind and body, and for some, cooking is a therapeutic experience. If you enjoy being in the kitchen, try out new recipes that are healthy and exciting. Take your time preparing your meal so you can enjoy the act of creating something delicious that’s also nutritious.

7. Unplug from social media for a day

Social media can be great for keeping up with people in your life, but it can also spark anxiety and overwhelm you. Try to conscientiously unplug for a day and use the time to focus on making real-life connections by spending time with people you love. 

8. Set boundaries and learn to say no without guilt

Boundaries can be difficult, especially when you’re used to putting everyone else’s needs first, but setting them is a crucial component of emotional self-care. Recognizing when your plate is full and acknowledging that you can’t take on one more thing will help you in every aspect of life. Saying no — without guilt — goes a long way in prioritizing your overall well-being and sense of self.

“Many people struggle with setting boundaries and enforcing them. It seems that there are some very unique boundaries that women struggle to enforce. Within a workplace setting, women have to work twice as hard to gain the opportunities that their male counterparts do. So, in an effort to ‘prove’ themselves, they overcommit to things or end up working later than others, often being the last one out of the office. Allowing oneself to say, ‘No, I can’t do that right now.’ is not an admission of inability to keep up but rather recognizing that balance between work and life is needed. If saying no outright is hard, start with a compromise that would work.”

– Talkspace therapist, Minkyung Chung, MS, LMHC

9. Schedule regular therapy sessions to support your mental health

Therapy is invaluable when it comes to improving mental and emotional health. Working with a therapist who gives you support, guidance, and a safe space to navigate your feelings is one of the best acts of self-care out there. 

Whether you’re managing stress, anxiety, or depression, or if you’re just seeking personal growth, therapy can be the final piece of your self-care tool kit. Online platforms like Talkspace make therapy convenient and accessible, right from the comfort of your own home.

10. Start a gratitude journal to boost positivity

Research suggests that people who practice gratitude are happier and healthier. The process is easy — simply write down 3 things you’re grateful for each day. Becoming more mindful of the things you’re thankful for can shift your mindset toward positivity so you can focus on the good in your life.  

11. Schedule regular check-ins with your emotions

Being self-aware of your feelings is an effective self-care tip for women. Checking in on your emotions helps you maintain balance and stay in tune with your overall mental health. You can do this through journaling, meditation, quiet reflection, or in any way that helps you acknowledge and process your feelings.

“Women rarely take the time to check in with themselves. It’s important to recognize where your emotions are at that moment. Take a step back and ask yourself, ‘What am I feeling right now? Why?’ This can be achieved by taking the time when you journal, exercise, meditate, or engage in a hobby. The point is to use the time you are setting for downtime to help with checking in with your emotions.”

– Talkspace therapist, Minkyung Chung, MS, LMHC

12. Explore creative outlets 

Creative activities are an excellent form of self-expression — and according to research, being creative offers many mental health benefits, too, like stress and anxiety relief. Whether you like painting, knitting, photography, cooking or baking, writing, or dancing, do things you enjoy every day. You don’t have to be great at them, either — it’s more about the process and letting your imagination flow.

13. Develop a consistent sleep routine for better rest

Prioritizing sleep is essential to any self-care plan. Develop a consistent bedtime routine, avoid screens before you sleep, and create a relaxing environment where you can get 7 to 9 hours of sleep each night and wake up refreshed and energized.  

14. Take a yoga or meditation class to calm your mind

Yoga and meditation are excellent ways to quiet the mind and mentally prepare for your days. You can take online classes or find a local studio, but making time for your practice will help you center your mind and find peace.

15. Spend quality time with loved ones who uplift you

Surrounding yourself with people who love, uplift, and support you is an effective way to rejuvenate your spirit. The importance of connection cannot be understated. Whether you have family dinners, plan a coffee day with a friend, or just make that phone call to catch up with someone special, prioritizing meaningful interactions in your life helps promote emotional and mental health.

“A support system is so important in helping someone ‘recharge’ their coffers. The people that you surround yourself with that help achieve that restorative feeling are those who respect you and your boundaries and have shown to be dependable people in your life. Finding and creating this support system helps with struggles with a multitude of mental health issues.”

– Talkspace therapist, Minkyung Chung, MS, LMHC

16. Declutter your living space for a fresh start

Cluttered spaces add to a cluttered mind. Take the time to declutter your home and eliminate things that don’t serve you. Create a peaceful space to relax and be productive, because clean and organized environments are good for the soul and the mind.

17. Treat yourself to your favorite meal without guilt

Even if you focus on eating healthy most of the time, occasionally treating yourself and indulging in a favorite meal or dessert is a perfect way to practice self-care. Enjoy a special treat without allowing guilt to be part of the experience — savor it and let it become a moment of joy and comfort.

18. Listen to uplifting podcasts that inspire growth

Podcasts can be an excellent way to learn, reflect, and grow. Look for series that inspire you — whether they focus on self-development, mental health, or creativity, the right content can boost your mood and motivate you.

If you’re looking to improve your mental health, consider checking out this list of the best mental health podcasts.

19. Create a vision board for your personal goals

Vision boards are exactly what they sound like — boards you create to manifest your dreams. By designing a board that reflects your hopes, goals, and aspirations — whether personal or professional — you can stay focused and make time for what truly matters. Make sure you put your vision board somewhere you’ll see it regularly.

Prioritizing You: The First Step Toward a Balanced Life

The first step in creating a balanced life is prioritizing self-care. It can be easy to lose sight of the most important person in your life — you — but learning to love and care for yourself will help you thrive, not just survive. Carving out time for yourself helps you handle the demands life throws you with clarity, energy, and resilience. It’s easy to do, too, with any of the self-care ideas for women discussed here. 

If you need extra support, therapy is a powerful form of self-care that offers you a safe space to explore your feelings and emotions and learn coping tools to reduce stress. Talkspace is an online platform that provides a convenient and accessible way to prioritize your mental health. Personalized online therapy lets you connect with a licensed, experienced mental health professional from the comfort of your own home, so it seamlessly fits into any self-care routine. 

Take the first step toward achieving the balance and well-being you deserve by connecting with Talkspace today.

Content warning: This article discusses suicide. If you or someone you love is in crisis, reach out to the 988 Lifeline for help. This free, confidential resource is available by phone, text, or chat. Talking to someone can save your life.

We must address the alarming state of men’s mental health. Recent studies reveal a stark reality:

• Men are 4x more likely to die by suicide
• Men struggle to differentiate stress from depression
• Approximately 1 out of every 10 men experience anxiety or depression (with less than half seeking treatment)

Even those who do seek help often find it inadequate. Men and stress are deeply intertwined, yet usually go unaddressed due to societal pressures and expectations.

Yet, this issue is still overlooked and not discussed nearly enough. It’s not all that hard to find people asking why mental health is important. Societal expectations and the pressure placed on men to be strong and self-reliant have been rampant for generations. Young boys were long taught to be unemotional, which caused many of them to bottle up their feelings out of fear of what others would think.

It’s time to break that silence and take men’s mental health seriously, especially during Men’s Health Awareness Month. One way to do this is by offering specific men’s mental health tips. If you’ve been looking for ideas to improve your mental health, keep reading.

1. Break the Stigma

There’s an undeniable stigma surrounding men’s mental health in our society, but we have the power to change that. Overcoming it means men need to reach out for help when needed. Acknowledging that mental health challenges don’t signify weakness and seeking help are powerful demonstrations of strength and self-awareness. By openly discussing our feelings and experiences, we can all contribute to dismantling the harmful and outdated belief that men must be stoic and emotionless to be considered strong.

How you can break the stigma:

• Talk about mental health with trusted friends or family
• Educate yourself on major mental health issues
• Share mental health resources & promote mental health awareness on social media
• Support others who you know are struggling
• Challenge harmful stereotypes

2. Find a Healthy Outlet

Everyone needs a way to manage stress and anxiety. Discovering healthy coping skills can be empowering, whether it’s through hobbies, physical activity, or any other form of relief. Finding a constructive and effective way to process and release pent-up emotions is crucial for overall mental well-being, and it’s a journey worth embarking on.

Ideas to provide a healthy outlet:

• Find a hobby
• Get physical — running or biking are both great ways to relieve stress
• Journal to process your emotions
• Volunteer
• Learn a new skill or craft

3. Prioritize Physical Fitness

The link between physical and mental health is well-established. Making fitness a priority not only enhances physical health but also releases endorphins, the feel-good hormone that boosts mood. It’s a commitment to your overall health that can alleviate symptoms of common mental health conditions like anxiety and depression.

How you can prioritize physical fitness:

• Find a workout routine that works with your schedule so it’s easier to stick to
• Try a variety of workouts and exercises to find something you like — weight training, swimming, and yoga are a few examples
• Join a sports team
• Take a fitness class
• Get outdoors walking, hiking, or running

4. Connect with Other Men

Building and maintaining deep and meaningful relationships with other men in your life can profoundly impact mental health. Bonding with other men and having a support system helps you feel less isolated, which can reduce symptoms of anxiety and depression. The connections you make will ensure you have a safe space to talk without fear of judgment and can support your overall mental well-being.

“Unlike women, men have traditionally not initiated well-established community norms that encourage emotional connection and support. Men have also not been encouraged to talk about their feelings, stressors, or mental health struggles. For women, these emotional connections create a sense of community support and close-knit social networks. In contrast, many cultures promote ideals of stoicism and self-reliance in men, which can prevent them from seeking help when experiencing mental health challenges. The fear of being perceived as “weak” or “unmanly” often leads men to suppress emotions and internalize problems rather than share them with others, which, in turn, can lead to loneliness during mental health struggles.”

– Talkspace therapist Famous Erwin, LMHC

How you can connect with other men:

• Join a men’s club
• Find a men’s support group
• Meet up with male friends or family regularly
• Attend social events where you can meet new friends
• Try to connect with coworkers to have support at work

5. Challenge Unhealthy Masculinity Norms

Most men have felt the weight of societal norms at some point. Even in today’s more enlightened society, it’s still a challenge to redefine strength and open up about mental health. It’s time to challenge these norms and create a healthier, more supportive environment for men. Breaking these norms can help men address issues like parental anxiety or fatherhood depression, which is often overlooked due to outdated perceptions of masculinity.

“Toxic masculinity is harmful to men; it promotes rigidity, emotional suppression, false control, and aggression. This mindset encourages the suppression of feelings, which can lead to increased anxiety, stress, and depression. When mental health issues in men go untreated, severe conditions such as substance abuse, violent behavior, and suicide can develop. Additionally, toxic masculinity discourages the formation of deep emotional bonds, resulting in increased vulnerability and isolation. These effects not only harm individuals but also have a profound negative impact on society.”

– Talkspace therapist Famous Erwin, LMHC

How you can challenge unhealthy masculinity norms:

• Express yourself openly
• Don’t dismiss other people’s emotions as weak
• Encourage the men in your life to talk about mental health and their Openly and actively reject masculine phrases like” you need to man up” or “boys don’t cry”

6. Seek Professional Help When Needed

If you or a man you care about is struggling, remember that asking for help is a sign of strength, not weakness. It takes courage to recognize you need assistance, and it’s a crucial step towards better mental health. It’s normal to feel nervous and have anxiety about therapy, especially if you haven’t reached out. Still, professional help for mental health support can provide many ways to practice healthy outlets and mindsets.

Therapy offers valuable insight and teaches coping skills tailored to men’s needs. Talking to a mental health professional who specializes in your needs can give context to a specific symptom or health topics relating to men. Talkspace makes the process easy by providing convenient online therapy, all from the comfort of your own home.

7. Focus on Purpose and Goals

Having goals and a sense of purpose is beneficial for mental well-being. Setting personal or professional goals and working towards something meaningful can give you motivation and direction in your journey.

Reflect on long-term goals along the way, and above all, be kind to yourself if you experience setbacks.

How you can set and measure goals:

• Align your goals with your personal values and passions for a deeper sense of purpose
• Set both short-term and long-term personal and professional goals
• Break larger goals into smaller, manageable steps
• Reflect regularly on your progress and adjust goals if necessary

8. Balance Work and Life

Finding work-life balance is paramount for your mental health. Make sure you consistently carve out dedicated time for family, friends, hobbies, and relaxing outside of the job. Learning to prioritize balance in your life reduces stress and anxiety while preventing burnout.

How you can balance work and life:

• Create boundaries around your working hours
• Prioritize your personal time away from work
• Schedule time for relaxation
• Spend guilt-free time with friends and family
• Take regular breaks
• Use your vacation days
• Take advantage of mental health days

9. Practice Mindfulness and Gratitude

Practicing mindfulness and gratitude can increase emotional resilience and reduce stress, which can help you feel more capable when dealing with mental health challenges. All it takes is to shift your mindset and meditate or reflect on things you’re thankful for. Promoting peace through mindfulness helps you stay grounded and in the moment.

How you can practice mindfulness and gratitude:

• Start daily meditation
• Do a breathing exercise routine
• Keep a gratitude journal
• Take moments during your day to pause and be present
• Practice mindfulness every day

10. Strengthen Relationships

Strong, supportive, and nurturing relationships are key to mental well-being. They can offer emotional support and reduce feelings of isolation or loneliness in men. Invest in the friendships and relationships in life that give back to you.

How you can strengthen relationships:

• Take the time to communicate with your loved ones regularly
• Show how much you appreciate and support the people around you who are always there
• Address conflict as soon as possible in an empathetic way
• Make time for shared experiences

11. Accept Failure and Learn from It

Although failure is an unavoidable part of life, you don’t have to view it as defeat. Learning to accept the times you fail is an opportunity to improve for personal growth. These experiences help you overcome setbacks and face challenging times in the future.

Failure is a part of life, and learning to accept it is crucial for personal growth. Rather than viewing failure as a defeat, see it as an opportunity to learn and improve. Building resilience by embracing setbacks will help you face future challenges with confidence and a healthier mindset.

Find Strength in Seeking Mental Health Support

Though it can be difficult for men, taking care of your mental health matters, remember that reaching out for help is a sign of strength, not weakness. Improving mental health is an ongoing journey. You can boost your well-being by breaking the stigma, finding healthy outlets, nurturing relationships, and more.

While you can use many of these on your own, you should also be able to recognize when you need additional help. Talkspace provides a convenient and accessible way to work with licensed therapists who understand your unique needs from the comfort of your own home.

Every man deserves to feel healthy and strong. Contact Talkspace today to learn how you can improve your mental health.

Men live in a fast-paced, high-pressure world today. Societal pressures, outdated stereotypes, and a widespread cultural belief that they need to be tough have discouraged some men from prioritizing their mental well-being. 

Many men equate self-care with weakness or ‘feminine indulgence,’ but self-care is more important than ever, even for men. As the perspective shifts and men start to recognize the benefits of taking care of their physical, mental, and emotional health, self-care might be something you want to implement in your life.

Keep reading to learn practical, effective self-care ideas for men this year for Men’s Health Awareness Month. These techniques can empower men to build a healthier and more balanced lifestyle simply by taking care of themselves through a self-care regimen.

The Importance of Self-Care for Men

Shattering the stigma surrounding men and self-care is critical if we want to promote healthier lifestyles and mental well-being. For too long, the traditional views that men should “tough it out” or “suck it up” have encouraged them to avoid being vulnerable. Unfortunately, this mentality has led them to neglect their own mental and emotional needs. Stress levels and mental health challenges are on the rise everywhere today, making the need for self-care even more essential. 

• Men are 4 times more likely than women to take their own life
• An estimated 1 out of 10 men have symptoms of anxiety or depression
• Less than half of the men receive treatment for anxiety and depression

Engaging in self-care doesn’t diminish a man’s strength—it enhances it. Prioritizing well-being means men can be more productive, have better mental clarity, and find an improved overall quality of life. 

17 Self-Care Ideas for Men

Understanding self-care for men is key to breaking the stereotype that self-care is only for women. The great thing about self-care is it’s not a one-size-fits-all deal. You can find what works best for you to improve your physical health, boost your mental clarity, or just unwind from a long day. There are countless ways to integrate self-care into your daily routine — the following 17 ideas are tailored specifically for men.

From fitness to mindfulness, these self-care tips for men will nurture the mind, body, and soul, helping you recharge and refresh so you can be grounded and ready to take on the world. 

1. Meditate to clear your mind

Meditation is a powerful addition to your self-care routine. It will help clear your mind and reduce stress. It only takes a few minutes a day to see benefits, and you can improve focus, increase self-awareness, and find a sense of comfort that will benefit you throughout your busy days.

2. Prioritize quality sleep

Sleep and mental health are closely connected, so getting quality sleep is crucial to your mental well-being and overall health. Sleep helps your body recover, improves cognitive function, and boosts mood. Establish a healthy, routine sleep habit where you go to bed and get up at the same time every day. Limit screen time before bed and create a peaceful and quiet environment to fall asleep in.

3. Engage in regular exercise

Working out is one of the best ways to care for your body and mind. Whatever workout routine you enjoy — weightlifting, running, yoga, swimming, hiking — exercise reduces stress by releasing endorphins, the feel-good hormones.

4. Start journaling

Research shows that journaling is good for mental health. Writing things down can give you clarity and help you track personal growth. Journaling is also an effective way to identify triggers contributing to stress in men. Try to journal a few minutes to start or end your day.

5. Set personal goals and track progress

Setting goals is a great way to stay motivated, give you a sense of purpose, and keep on track with your self-care regimen. It can help you focus on completing tasks, whether that means working toward a significant career milestone or trying to reach a fitness goal. Regularly tracking your progress helps, too, and you’re able to celebrate milestones along the way.

6. Connect with friends and family

“Support and social connection are important, especially when we talk about mental health because men have historically been taught to suppress their emotions, leading to built-up stress, anxiety, and depression. Having connections can reduce isolation and loneliness and give men a sense of belonging. This encourages help-seeking behavior, breaking down the walls of isolation and discouragement.”

– Talkspace therapist Famous Erwin, LMHC

Making an effort to stay connected with essential people in your life is crucial to self-care and preventing loneliness in men. Spending time with friends, family, and loved ones who support you ensures you don’t feel isolated and gives you something to look forward to. 

7. Take care of your mental health

Prioritizing mental health is just as crucial as taking care of yourself physically. This is especially true for men, as addressing mental health concerns early can prevent long-term issues. Incorporating men’s mental health tips into your routine, such as practicing mindfulness or seeking support, can make a significant difference in your well-being. 

If you feel overwhelmed with stress or anxiety, therapy can be a powerful form of self-care. Online therapy platforms like Talkspace make working with a licensed therapist easier than ever, providing accessible resources tailored to your specific needs.

“Men often face social stigma when it comes to seeking mental health treatment. As a result, many feel trapped in emotional dysregulation, which may manifest as depression, anxiety, substance use disorders, post-traumatic stress disorder (PTSD), or suicidal thoughts and behaviors. It is crucial for men experiencing these challenges to seek early intervention, as this can prevent mental health conditions from worsening. Early treatment also allows men to regain control of their emotions and improve their overall quality of life.”

– Talkspace therapist Famous Erwin, LMHC

8. Meal-prep healthy food options

If you struggle to fuel your body with nutritious food, meal prepping can be a game-changer. Eating a balanced diet involves making mindful choices throughout the week, and preparing meals ahead of time helps when you’re busy and don’t have the time or energy to plan for a healthy meal.

9. Go for a walk

Even a short walk can do wonders for your body and mind. Take a stroll through the park or go on a brisk walk around the neighborhood. Spending time in nature can clear your mind and boost your mood. Getting your blood moving also gives you a break from the demands of your day.

10. Explore a new hobby

Trying something new and exciting is a great way to challenge yourself and break out of your routine. Try learning an instrument, cooking, or taking up any new hobby.

11. Create a grooming ritual

It might seem like a no-brainer, but when stress and anxiety start to take over, it can be easy to neglect simple things like taking care of your appearance. Even if you’re just going through the motions, regular grooming is a rewarding and confidence-boosting form of self-care. Find a skincare routine you love, engage in a shaving ritual, or style your hair — having a ritual around grooming can help you feel refreshed and ready for your day or night.

12. Practice positive affirmations

Studies show that using positive affirmations in your daily routine has benefits. These simple, optimistic statements or mantras can improve your mindset and build self-confidence. Repeating empowering words helps with resilience and allows you to shift your focus to keep a positive outlook.

13. Manage your emotions

Although it can be challenging, learning to manage your emotions and express them in a healthy way is an effective part of self-care. Take the time to slow down and reflect on what you’re feeling. Don’t be afraid to ask for help if you’re struggling to cope.

14. Learn something new

Picking up a new skill or learning something is a great way to engage your mind and challenge yourself. Staying mentally sharp keeps life exciting and can boost your confidence. 

15. Unplug with a digital detox

Doing a digital detox and taking a break from technology, even if it’s just for a few hours, will help you be more present in your immediate surroundings. Focusing on the present enables you to prioritize your well-being.

16. Schedule regular therapy sessions

Therapy can be a proactive way to prioritize your mental health. Keeping on top of regular sessions helps you consistently address challenges before they become too much. In-person or online therapy can be a safe place to explore your emotions and get guidance on navigating difficult situations. It’s also where you can learn effective coping and stress management techniques.

17. Practice gratitude

Gratitude is proven to have a powerful impact on mental well-being and your outlook on life. Research shows that individuals who have more gratitude have lower levels of depression.

The practice will help you shift your mindset, increasing positivity and helping you focus on the good things you have in life. Make a conscious effort to reflect on things you’re thankful for each day. 

The First Step Toward Better Mental Health is Self-Care

Self-care is more than a luxury. It’s an essential part of a holistic, comprehensive focus on well-being. Consistently practicing self-care for men reduces different types of stress and improves physical and mental health. It enables men to build mental resilience and a healthier mindset. 

Sometimes, you might need more than the do-it-yourself at-home version of self-care. If you need professional mental health support, convenient and affordable therapy from Talkspace will ensure you’re connected with experienced professionals who can give you guidance to become the best version of yourself.

Take charge of your mental health with self-care practices and starting therapy with Talkspace.

Sources:

1. Suicide. National Institute of Mental Health (NIMH). https://www.nimh.nih.gov/health/statistics/suicide. Accessed September 8, 2024.
2. Men’s Mental Health | Anxiety and Depression Association of America, ADAA. https://adaa.org/find-help/by-demographics/mens-mental-health. Accessed September 8, 2024.
3. Smyth JM, Johnson JA, Auer BJ, Lehman E, Talamo G, Sciamanna CN. Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General medical patients with Elevated Anxiety Symptoms: a preliminary randomized controlled trial. JMIR Mental Health. 2018;5(4):e11290. doi:10.2196/11290. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/. Accessed September 8, 2024.
4. Cascio CN, O’Donnell MB, Tinney FJ, et al. Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Social Cognitive and Affective Neuroscience. 2015;11(4):621-629. doi:10.1093/scan/nsv136. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814782/. Accessed September 8, 2024.
5. Smith AE, Davis KL, Brown TJ. Exploring the Relationship Between Social Media Use and Anxiety in Adolescents: A Cross-Sectional Study. Int J Depress Anxiety. 2021;4(2):024. doi:10.23937/2643-4059/1710024. https://clinmedjournals.org/articles/ijda/international-journal-of-depression-and-anxiety-ijda-4-024.php?jid=ijda. Accessed October 1, 2024.

Taking on the role of caregiver isn’t easy. On any given day the job can be demanding and exhausting, even if it’s something you signed up for. 

Caregivers are constantly juggling things like doctor’s appointments, prescription refills, medication schedules, and other daily tasks — all while trying to keep their own lives together. It’s no wonder so many of them feel burned out and emotionally drained. Recent research found that between 40% – 70% have symptoms of caregiver depression. That’s precisely why self-care for caregivers is so essential. Taking care of yourself is the only way you can continue to provide quality care for those who need you most.

Read on to learn 10 actionable, easy self-care tips on how to care for the caregiver. 

1. Prioritize Regular Breaks

Caregiving is often a 24/7 responsibility, but finding time to rest and recharge is still essential. Prioritizing regular breaks is one of the easiest acts of self-care for caretakers. 

Taking breaks gives you time to step back so you can prevent caregiver burnout and continue providing quality care. They can be short, too. Even a quick walk around the block or a brief coffee break can do wonders for your spirit and mind. Longer breaks may require finding someone to step in for you or scheduling respite care, but these can also be incredibly beneficial. 

2. Establish a Support Network

While it can be lonely at times, being a caregiver isn’t something you have to do all on your own. Establishing a support network — through family, friends, or a local caregiver support group — can be a game changer in how you deal with stress and anxiety. 

Knowing you have people to rely on for emotional support and help can alleviate a lot of the fears and isolation you might be feeling.

““It is essential for you to have a strong support network including family, friends, neighbors, or mental health professionals, especially if you’re a family caregiver. If you feel you are alone, look for help in a professional setting.”

– Talkspace therapist Cynthia Catchings, PhD, LCSW-S

3. Practice Mindfulness and Meditation

Mindfulness and meditation — the art of staying in the moment — are excellent ways to relieve caregiver stress and anxiety. These practices can be powerful tools that help you stay grounded, calm, and focused. 

Even amid the daily chaos, taking a few minutes to focus on your breath and be present can effectively reduce stress and improve your emotional resilience so you can effectively care for others. 

4. Maintain a Healthy Diet

Research links diet to stress and mental health. A balanced diet can improve mood, increase energy, and keep your body functioning. 

Most of your meals should be rich in fruits, vegetables, grains, healthy fats, and lean protein. Proper nutrition makes it easier to focus and supports your immune system, so you’re healthy enough to cope with the demands of caregiving responsibilities.  

5. Engage in Regular Physical Activity

Staying physically active is another effective way to boost mood, build stamina, and increase resilience. Whether you take a walk every day or do a quick yoga session, regularly exercising helps you manage the physical and emotional toll caregiving responsibilities can take on you. 

Exercise is proven to release endorphins, too. These “feel good” hormones can improve everything from mood to sleep to self-esteem, reducing stress and giving you energy and the mental capacity to take on your days.

6. Get Enough Sleep

Sleep is crucial to maintaining mental health and physical well-being. Yet, it’s something many of us, especially caregivers, struggle with. 

A regular sleep schedule and a calming bedtime routine can be helpful if you experience sleep quality issues. If at all possible, try to get help with caregiving duties during the evening hours so you can catch up on rest.

7. Pursue Hobbies and Interests

As busy as you likely are, you still need to take time to do things you love. It’s a vital part of self care for caregivers. Returning to hobbies and interests you once enjoyed helps you maintain a sense of self and identity beyond being a caregiver. It’ll also give you an essential mental break. This is especially important if you are caring for elderly parents. You need these moments of self-care to rejuvenate your energy and give the best care.

Whether you enjoy reading, gardening, painting, or anything else outside of being a caregiver, making time for these activities can improve your well-being and help you find fulfillment in your life. 

8. Talk to a Therapist

Caregiving is emotionally and mentally taxing, which is why it’s so essential to have an outlet to process your feelings in a safe place. 

Seeking professional help with therapy is one way to get guidance on how to navigate the complex emotions you might be experiencing. It’s where you can learn effective coping strategies to manage your stress and maintain mental health.

Because being a caregiver can require so much of your time, online therapy — like Talkspace offers — is perfect if you need flexible care options that fit your busy schedule. Talkspace provides convenient, affordable, and accessible support from experienced mental health professionals, all from the comfort of your own home.

9. Set Boundaries

Setting boundaries can be difficult, but they’re crucial to protecting your well-being as a caregiver. Recognizing your limits and finding effective ways to communicate them is essential. 

This might mean learning to say no to additional responsibilities, finding ways to delegate tasks, or scheduling crucial time off. Boundaries ensure you don’t overextend yourself so you can find balance between caregiving and maintaining a rewarding personal life.

“Understanding your triggers and limitations is vital.  Talk to a professional or look for trusted resources online. Write them down, reflect on them, and communicate those boundaries. Also, remind others that you need them to respect your needs and boundaries.”

– Talkspace therapist Cynthia Catchings, PhD, LCSW-S

10. Stay Connected with Loved Ones

Having deep, meaningful connections with loved ones keeps you from feeling isolated in your caregiving role. Nurturing relationships with the supportive, understanding people in your life ensures you get social interaction and reminds you that you’re not alone. Even a quick phone call or virtual chat to keep in touch will give you a sense of normalcy and can provide comfort.

Embracing Self-Care for Long-Term Well-Being

There’s no denying that the demands of caring for someone else can be overwhelming at times. Self-care for caretakers is a vital practice, not a luxury. Try to prioritize even just 1 or 2 of the ideas discussed here. Regular breaks, maintaining a caregiver support network, practicing mindfulness, eating and sleeping well, and staying physically active are simple ways to deal with caregiver burnout and challenges. 

Seeking professional help with therapy can be integral to learning to cope. Fortunately, professional mental health support is just a click away. Talkspace makes it convenient and easy to connect with a licensed therapist or mental healthcare professional who can help you navigate the challenges of caretaking. 

Asking for help and support is a sign of strength. It’s a crucial step toward maintaining your health so you have the energy and wherewithal to be a better caregiver. Remember that self-care for caregivers will provide balance in your life, which can lead to the best possible outcomes for you and your loved ones. Take that first step and contact Talkspace today to learn more about online therapy. You’re great at caring for others, and deserve the same support, too. 

Sources:

1. Nurse burnout: What is it & how to prevent it | ANA. ANA. Published February 1, 2024. https://www.nursingworld.org/content-hub/resources/workplace/what-is-nurse-burnout-how-to-prevent-it/. Accessed August 15, 2024.
2. Hofmann SG, Gómez AF. Mindfulness-Based Interventions for Anxiety and Depression. Psychiatric Clinics of North America. 2017;40(4):739-749. doi:10.1016/j.psc.2017.08.008. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5679245/. Accessed August 15, 2024.

Trigger warning: This article discusses mental health issues and suicide, but we believe having difficult conversations and discussing these topics in respectful and non-stigmatizing ways is important. If you or someone you know is in a life-threatening situation, please: 

• Call or text 988 for the Suicide and Crisis Lifeline
• Use these resources to get immediate help.

A mental health crisis involves an urgent, heightened state of distress that poses an immediate risk to an individual’s well-being or the safety of those around them. Mental health crises can result from exposure to abusive or dangerous situations in the home, school, work, or anywhere else. Anybody, at any age, from any background can have a mental health crisis — it’s not limited to those diagnosed with a mental health condition, and it doesn’t always mean there’s been a long history of trauma. 

According to the Centers for Disease Control (CDC), suicide is now one of the leading causes of death in the United States. Rates increased by more than 2.5% from 2021 to 2022. Recognizing the warning signs of a mental health crisis is vital for providing intervention and preventing escalation quickly and effectively. 

Learn about the signs and how to identify the different types of a mental health crisis, and find out what to do if you or someone you know is in crisis. What you know and how you react can literally save a life.