Wellness Practices

Evidence-Based Self-Care

Self-care isn't selfish—it's essential. These research-backed practices can support your mental health alongside professional treatment, or help maintain wellness.

⚠️ Self-Care ≠ Treatment

While self-care practices support mental wellness, they're not a replacement for professional treatment when you have a mental health condition. If you're struggling, please seek help from a mental health provider.

🏃 Physical Activity

Strong Evidence

Exercise is one of the most powerful tools for mental health. It releases endorphins, reduces cortisol, promotes neuroplasticity, and improves sleep. Research shows it can be as effective as antidepressants for mild to moderate depression.

What Works

  • Aerobic exercise: 30 minutes of moderate activity (brisk walking, cycling, swimming) most days
  • Strength training: 2-3 sessions per week has independent mental health benefits
  • Yoga: Combines movement with mindfulness; particularly helpful for anxiety
  • Any movement counts: Start where you are. Even 10-minute walks help.

💡 Getting Started

When you're depressed, starting exercise feels impossible. The trick: start absurdly small. Commit to putting on your shoes. Walk to the end of the block. Build from there. The hardest part is starting.

😴 Sleep Hygiene

Strong Evidence

Sleep and mental health are bidirectional—poor sleep worsens mental health, and mental health conditions disrupt sleep. Improving sleep hygiene can significantly improve mood, anxiety, and cognitive function.

Sleep Hygiene Practices

Consistent Schedule Go to bed and wake up at the same time every day, including weekends.
Dark, Cool Room 65-68°F (18-20°C) is optimal. Use blackout curtains or an eye mask.
No Screens Before Bed Blue light suppresses melatonin. Stop screens 1 hour before sleep.
Limit Caffeine No caffeine after 2 PM. It has a 6-hour half-life.
Reserve Bed for Sleep Don't work, scroll, or watch TV in bed. Train your brain that bed = sleep.
Wind-Down Routine 30-60 minutes of calming activities before bed (reading, stretching, bath).

🧘 Mindfulness & Meditation

Strong Evidence

Mindfulness meditation has robust evidence for reducing anxiety, depression, and stress. It trains attention and cultivates non-judgmental awareness of the present moment.

Getting Started

  • Start with 5 minutes: Use apps like Headspace, Calm, or Insight Timer for guided practice
  • Focus on breath: Notice the sensation of breathing. When your mind wanders (it will), gently return attention to breath
  • Body scan: Systematically notice sensations in each part of your body
  • Informal mindfulness: Bring full attention to daily activities (eating, walking, showering)

Key insight: The goal isn't to stop thoughts—it's to notice them without getting caught up in them. Each time you notice your mind has wandered and return to breath, you're building the "muscle" of attention.

👥 Social Connection

Strong Evidence

Humans are social creatures. Loneliness is a major risk factor for depression and anxiety, while strong social connections are protective. Quality matters more than quantity.

Nurturing Connection

  • Schedule social time: When you're struggling, social withdrawal feels easier. Put connection in your calendar.
  • Quality over quantity: One deep conversation beats 10 surface-level interactions
  • Join a group: Classes, clubs, volunteer work, support groups—shared activities build connection
  • Small interactions count: Chat with neighbors, baristas, coworkers. Brief positive interactions boost mood.
  • Reach out when struggling: Isolation reinforces depression. Let people in.

🍎 Nutrition

Moderate Evidence

The gut-brain connection is real. Diet affects mental health through inflammation, the microbiome, and neurotransmitter production. Mediterranean-style diets are associated with lower depression rates.

Mental Health-Supporting Foods

  • Omega-3 fatty acids: Fatty fish (salmon, sardines), walnuts, flaxseed
  • Fermented foods: Yogurt, kefir, sauerkraut, kimchi (support gut microbiome)
  • Leafy greens: Rich in folate, which is linked to mood regulation
  • Whole grains: Steady blood sugar supports stable mood
  • Limit ultra-processed foods: Associated with increased depression risk

📝 Journaling

Moderate Evidence

Expressive writing helps process emotions and gain perspective. Regular journaling is associated with reduced symptoms of depression and anxiety, and improved immune function.

Journaling Approaches

  • Free writing: Write without stopping for 10-20 minutes. Don't censor yourself.
  • Gratitude journaling: List 3 things you're grateful for each day (research shows mood benefits)
  • Worry dump: Write out all your worries before bed to clear your mind
  • CBT-style: Record situations, automatic thoughts, and alternative perspectives

🌳 Nature Exposure

Moderate Evidence

Time in nature reduces cortisol, blood pressure, and rumination while improving mood and attention. Even 20 minutes in a park has measurable effects.

Ways to Get Nature

  • Walk in a park instead of on city streets
  • Eat lunch outside
  • Weekend hikes or nature walks
  • Bring plants into your home and workspace
  • Look out a window at trees (yes, even this helps)

🎯 Start Small, Build Habits

Don't try to overhaul your life overnight. Pick one practice that resonates with you. Do it for 5 minutes. Build consistency before intensity. Small daily actions compound into significant change over time.