How Important is Self-Care in Relation to Our Mental Health?

Now more than ever, self-care has become a common phrase in mainstream media; but what does it mean? The Government of Canada (2024) defined self-care as the act of “taking intentional action to preserve and enhance your physical, mental, and emotional well-being”. Under this definition, self-care can be further divided into both physical, mental, social and emotional care. This article will explore each of the various forms of self-care as well as their associated benefits.

Self-Care and Physical Activity: Forms of exercise including yoga have been associated with increased physical strength, mood, self-image, quality of life and decreased feelings of depression and anxiety (Mahindru et al., 2023). When exercising, the body releases chemicals that can improve focus, memory, sleep and decision-making (Mahindru et al., 2023). Additionally, engaging in regular physical activity can reduce cortisol levels and inflammation in the body, targeting feelings of stress (Mahindru et al., 2023).

Self-Care and Mental Wellness: In addition to physical wellness, research has found that engaging in mindfulness activities are effective tools to incorporate into self-care routines. Mindfulness is the act of paying attention to the current moment while being fully present (Schuman-Olivier et al., 2020). Under the category of mindfulness, breathing exercises, progressive muscle relaxation and self-regulation are associated with significant improvements in motivation, learning and implementing behavioural changes (Schuman-Olivier et al., 2020). Taking this into account, practicing a few rounds of a box breathing exercise can offer numerous benefits!

Self-Care and Social Connection: Spending time with loved ones has been associated with reduced feelings of loneliness, decreased anxiety and overall increased feelings of happiness (Kuczynski et al., 2022). More specifically, researchers have found that social connection releases similar chemicals in the body as physical exercise, improving our mood and strengthening our resiliency skills (Hubbard, 2023).

Self-Care and Emotional Regulation: Emotional regulation is the practice in which humans process their emotions, consciously or subconsciously. With healthy emotional regulation skills, people respond to stressful stimuli in adaptive manners, allowing them to adjust as needed without becoming overwhelmed or defeated (McGarvie, 2025). To practice this, try the following skills the next time things do not go as planned:

1. Avoid catastrophizing – Often, our brains go to the worst-case scenario. Rather than engaging with these thoughts, make the effort to reframe the event in a more realistic manner (McGarvie, 2025).

2. Stimulate the vagus nerve – The vagus nerve connects the brain to key systems in the body. When faced with an overwhelming situation, stimulate the vagus nerve by connecting with others, splashing cold water on your face or giving yourself a massage (McGarvie, 2025).

Understanding the specific benefits associated with various forms of self-care can act as a motivator for people to engage in practices more regularly. By prioritizing self-care, individuals are able to navigate life’s challenges with resiliency, clarity and positivity for themselves and those around them. As the saying goes, “you can’t pour from an empty cup.”

References

Hubbard, D. (2023). Five surprising health benefits to socializing with others. Summa Health. https://www.summahealth.org/flourish/entries/2023/12/five-surprising-health-benefits-to-socializing-with-others#:~:text=Socializing%20can%20reduce%20symptoms%20of,of%20happiness%2C%20while%20reducing%20stress.

Kuczynski, A. M., Halvorson, M. A., Slater, L. R., & Kanter, J. W. (2022). The effect of social interaction quantity and quality on depressed mood and loneliness: A daily diary study. Journal of Social and Personal Relationships, 39(3), 734-756. https://doi.org/10.1177/02654075211045717

Schuman-Olivier, Z., Trombka, M., Lovas, D. A., Brewer, J. A., Vago, D. R., Gawande, R.,Dunne, J. P., Lazar, S. W., Loucks, E. B., & Fulwiler, C. (2020). Mindfulness and Behavior Change. Harvard review of psychiatry, 28(6), 371–394. https://doi.org/10.1097/HRP.0000000000000277

Mahindru, A. Patil, P., & Agrawal, V. (2023). Role of physical activity on mental health and well-being: A review. Cureus, 15(1), e33475. https://doi.org/10.7759/cureus.33475

Government of Canada. (2024). Self-care: What it really means to take care of you! https://www.canada.ca/en/department-national-defence/maple-leaf/defence/2024/07/self-care-what-it-really-means.html

McGarvie, S. (2025). Emotional regulation: 5 Evidence-based regulation techniques. Positive Psychology https://positivepsychology.com/emotion-regulation/