What is self-care in therapy?

When individuals are going through tough times, they may notice that finding the time for proper self-care feels more and more difficult. Whether you’re extremely busy at work or university, facing a tough time at home, or going through therapy, it’s important to remember that taking the time to practise proper self-care is necessary for both your mental and physical health. 

As it’s a constructive and proactive way to improve your mental health, therapy itself is actually a great way to practise self-care, but you should also take care of your well-being outside of sessions and incorporate healthy habits into your day-to-day routine too. 

With smartphones almost always in our hands and all of the often overwhelming information that comes with that, it can feel harder and harder to switch off and prioritise yourself without distractions. 

Putting self-care into your daily routine doesn’t necessarily need to be difficult or massively time-consuming, and it can significantly improve your mental health and resilience. 

Some healthy habits that I would recommend incorporating into your routine include mindfulness techniques such as breathing exercises or meditation in addition to healthy eating and regular physical exercise if you can. 

It’s key to remember that it’s most important to try self-care that is achievable to you - even if that’s a short walk at lunchtime, or setting yourself the goal of making one home-cooked meal per week. Every small step you take in the right direction is positive, so try to incorporate habits that work for you. 

Other forms of self-care include nurturing social connections such as reconnecting with friends, or ringing a family member, and practising stress management through journaling or breathing exercises. 

Whatever you choose to try, remember that self-care isn’t selfish, it’s necessary. By taking good care of yourself, you’re better equipped to handle life’s challenges and will feel better in yourself.
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How can you promote self-care?

Promoting (and practising!) self-care is very important, especially for those currently going through the challenging journey of therapy. 

As you work with your therapist to address your mental health concerns, stress management outside of your sessions is a vital component of your overall well-being. I often recommend to clients that they incorporate regular practises such as mindfulness exercises, journalling or gentle physical activities alongside their regular sessions. 
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Person-centred Therapy 

If you’re currently looking for a therapist to aid in your mental health journey, my Person-Centred Approach is nurturing and accepting, ideal for a wide range of issues including anxiety, depression, stress and low mood to name just a few. 

For those exploring various therapeutic approaches, I also offer EMDR therapy, which is particularly beneficial for those struggling with mental health problems rooted in trauma. 

Finding the right therapist and therapeutic approach is one of the most important self-care steps you can take towards better mental health.
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What are the pillars of self-care?

Self-care cannot be defined by one single category or activity, there are different pillars of self-care: mental, emotional, physical, environmental, spiritual, recreational and social. 

Each of these play important roles in supporting our overall mental health and well-being, so it’s important to take the time to engage in activities that contribute to each of the pillars. 

Mental Self Care

This might involve engaging in activities such as reading or learning new skills to stimulate cognitive growth. 

Emotional Self Care

On the other hand, emotional self-care includes activities that encourage us to check-in with our emotions such as journaling, going to therapy, or setting healthy boundaries to manage stress levels. 

One way to practise emotional self-care is by tracking your moods and emotions. This can be done either digitally or in a journal, and it can help us to understand the circumstances that might lead to better or worse moods - for example, getting a good night’s sleep, or spending time outside. 

Physical Self Care

Physical self-care is all about the importance of regular exercise, following a balanced diet and having a good sleep pattern. Following a healthy lifestyle that works for you can benefit both your physical and mental health, so taking the time to incorporate good habits into your routine is necessary. 

Environmental Self Care 

Environmental self-care expresses the importance of maintaining organised and clean spaces - whether that’s your home, your garden or your office, keeping the spaces that you spend the most time tidy is a necessary form of self-care as it can  help to reduce stress and anxiety. 

Spiritual Self Care 

Whether you think of yourself as a spiritual person or not, spiritual self-care provides a sense of purpose and inner peace. Practising spiritual self care might involve meditation, mindfulness, religious practices or connecting with nature. Whilst this might sound complex, something as simple as taking a walk in nature is a great way to try spiritual self-care. 

Recreational Self Care 

To relieve stress and boost happiness, many people turn to recreational self-care and leisure activities. Whether it’s a hobby like reading, or something creative like artwork or sewing, recreational self-care is a great way to “fill your cup”. And, who knows, it might even help you to discover a new hobby that you love!

Social Self Care

‍Maintaining relationships with loved ones, taking part in community activities and ensuring that you have regular communication with others is important for your mental health. Spending time with others doesn’t need to be complicated or costly - this can even be something as simple as inviting a friend round for a coffee or scheduling a weekly phone call with a family member. 
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Why is promoting a self-care approach important for maintaining mental health?

I actively encourage my clients to practise positive self-care in their spare time because it helps with stress management and can prevent burnout. 

Whether it’s exercise, mindfulness or a new hobby, self-care practices can help to regulate moods, improve resilience and boost overall wellbeing. 
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What are some easy ways to practise self-care?

Whilst it might seem daunting at first, self-care doesn’t need to be complicated or expensive - it’s about finding habits that work for you. For example, if you don’t have the time to try a full meditation session, simply spend a couple of moments doing deep breaths a couple of times a day. 

Can’t make it to the gym, but want to exercise? Consider nipping out for an evening or lunchtime walk - you could even combine this with social self-care by asking a friend or family member to join you. Whatever you choose to try, starting your self-care routine can be a gradual process, incorporating healthy habits one-by-one. 

If you’re not sure where to start with self-care and improving your mental health, why not book a therapy session? My empathetic, understanding approach provides support to individuals struggling with a wide range of mental health issues. I am based near Warrington, Cheshire, and offer appointments both in-person and online via Zoom. 

Start your therapy journey or get in touch with me today to find out more.