Emotional self-care is the act of nurturing and tending to your inner feelings and emotions. In today’s stressful world, caring for your whole self, including your emotional life, is more important than ever! Nurturing your emotions and processing any frequent negative emotions can help you decrease stress, calm your nervous system, cope with tough situations, and boost your mood.
What Is Emotional Self Care?
Emotional self-care means nurturing your whole self, including your inner life and emotions. Bubble baths, manicures, and massages might be the first things that come to mind when you think about self care, and there is an entire industry devoted to selling us products for this reason. However, emotional self-care does not necessarily involve tangible items. In many cases, emotional self-care includes mental practices, like mindfulness, mediation, and self-awareness.
“Emotional self-care is important because just like we take care of our physical and our mental health, we need to take care of our emotions,” says Genarda Pugh, LCPC. “When we take care of our emotions, we allow ourselves to be be able to honor our feelings as they play an important part in who were and how we perceive the world and what’s going on in and around us. Emotions can guide how we behave and respond to people, situations, and events. Lastly, when we practice emotional self-care it allows us to be better be able to emotionally regulate and have improved self-control.”
“Be mindful of your mood and behaviors (kind of like taking your emotional “temperature” regularly) to assess for changes,” says Richelle Concepcion, PsyD, MPH, of Tripler Medical Center. “When you note those changes like your mood starting to decline or feeling down, try to identify and practice activities that boost mood such as mindfulness activities like breathing, physical activity, spending time with loved ones, hobbies, listening to music, being in nature or getting outside.”
How to Practice Emotional Self-Care
Determining an emotional self-care routine can seem daunting, even tedious, at times. You may feel overwhelmed by responsibilities associated with work, your family, or your household. However, emotional self-care is essential to your overall well-being, and incorporating exercises throughout the day can help you stay physically and mentally balanced. Start small, paying attention to your natural cues for rest and relaxation. Find activities that bring you spiritual and emotional joy.
Here are 11 emotional self care activities to try:
1. Turn Your Attention Towards Your Body
Before you can really tend to your emotions, you need to be aware of them! A great way to do this is by tuning in to your body. Notice the physical sensations that emotions bring up. Does this emotion have a temperature? A texture? A shape? Is it closed or open? Does it feel energizing or draining?
2. Ask for Help Before You Need It
This is known as the “Pre-Ask.”1 Whether you are close to needing space, support, or a place to vent, asking for help before you need it allows those who you’re asking the time to get ready and be more present when they assist you.
3. Practice Mindfulness
Mindfulness is simply the act of noticing the present moment, without judgment. Try sitting with your emotions and simply breathing. Your emotions aren’t good or bad, right or wrong, they just are. Part of emotional self care is simply allowing your emotions to exist.
4. Consciously Choose How to Respond
While we cannot choose what happens to us, we can choose how we respond. Whether you’re dealing with cancer, a pandemic, or a screaming toddler, you have the choice to take a deep breath, respond with kindness to yourself and others, and find ways to maintain hope and peace.2 You can also actively take steps to not take things too personally if you have a tendency to do so.
5. Limit Exposure to News
The CDC recommends limiting the amount of news media we watch, read, or listen to, especially during difficult times. Take regular breaks from the news to enjoy healthy, fun activities.3
6. Stay Connected to Others
Strong, supportive relationships help us stay resilient and emotionally healthy. During isolating times like these, it’s more important than ever to reach out and to stay connected.4
7. Practice Gratitude
Shifting our focus from what is going wrong to what is going well is a great way to practice emotional self care. You can do this by focusing on a list of things to be grateful for or learning how to practice gratitude. Expressing gratitude as part of a daily routine can improve your mood and decrease stress.5
8. Try a Meditation App
There are many great meditation apps on the market today that offer timers with nice sounds, guided meditations, and other courses. This can be a great way to start your day, take a stress break, or fall asleep. Insight Timer and Headspace are two great ones to try.
9. Move Your Body
It’s a well known fact that exercise not only benefits your body, but your mind as well. For many, exercise is a great supplement to therapy and/or medications for boosting your mood.6 Find a type of movement that you like to do and have fun with it; you’ll be a lot more likely to stick to it that way.
10. Laugh!
Spend time with friends who make you laugh or go ahead and binge that funny show. Laughter is shown to decrease stress and improve your mood. It even has positive effects on the immune system.7 Emotional self care is important, but that doesn’t mean it has to be serious!
11. Take Up a Relaxing Hobby
Are you a knitter, crocheter, or guitarist? Do you love photography or bird watching? What about that hobby you used to love that you’ve let go of? Focusing your attention on a relaxing, fun hobby is a great way to de-stress and quiet your mind. If there is anything you have always wanted to learn to do, now is a great time to try it!
Final Thoughts
Your emotional self care deserves just as much attention as your physical health. Try to add at least one emotional self-care activity to your routine every day and notice the difference. You deserve to take great care of yourself.
Emotional Self-Care Infographics
