Self Care Checklist: 8 Ways to Replenish Your Mental and Emotional Reserves

By Melody Wright, LMFT

Are you feeling overwhelmed and stressed? 

Maybe you’re even feeling like you’re at a breaking point where it’s difficult to focus or stay motivated throughout your day. 

If this is you, I want to ask you a question. 

What have you done for you lately? 

Now, I’m not talking about those moments when you binge the latest TV series. I’m talking about intentional connection with yourself and well-being. 

For many of us, this is a difficult thing to do. We live in a world where hustle culture is viewed as a success, and devoting all our time and energy to raising our kids is the model of a good parent. But what good is it if the hustle and bustle drains, overwhelms, and stresses us out? Imagine trying to water a garden with an empty watering can. No matter how much you want to help the plants grow, you can't give what you don't have. 

First, please know that life doesn’t have to be this way.

Taking the time to nurture yourself and fill your cup will enhance your ability to cope with stress, improve your relationships, and cultivate a life you love. Let’s talk about some ways you can fill your cup and restore your well-being. 

8 8 Ways to Replenish Your Mental and Emotional Reserves

We’ve discussed why it’s important to make time for yourself but how or what can you do to engage in connecting with your internal self and experience a sense of balance? 

Let’s talk about it.

Alone Time: When was the last time you spent intentional time alone? Spending time alone can help you recharge and reconnect with yourself. It allows you to reflect on your thoughts and feelings without external distractions. Whether it’s a solo walk, a quiet morning with your coffee, or an hour spent on a hobby, alone time is a great way to support a balanced and peaceful state of mind.

Nature: Connecting with nature has been shown to lower levels of anxiety and depression, making it a powerful tool for emotional well-being. Spending time outdoors, whether it's a walk in the park, a hike in the mountains, or simply sitting in your backyard, can significantly reduce stress and improve your mood. If you would like to learn more about how nature can support your mental health, check out our blog on Ecotherapy.

Creation: Engaging in creative activities can be very fulfilling and therapeutic in many ways. It can be anything from painting, cooking, writing, pottery, or playing an instrument. Creating something with your hands can boost your mood and provide a sense of accomplishment. Participating in creative activities allows you to express yourself, process emotions, and escape the daily stressors.

Nourishment: Yes, it’s true, you need more than a protein bar and a cup of coffee to fuel your body well. Eating a balanced diet can improve your energy levels and overall health. Nourishment directly impacts your mood, energy levels, and mental clarity, making it a key piece for both physical and emotional health. Also, don’t forget to drink your water!

Movement: Find ways to move your body that you enjoy! Whether it’s yoga, running, dancing, or simply walking, movement can reduce stress, and boost your mood. It releases endorphins, which are natural mood lifters and help reduce symptoms of stress and overwhelm. Remember, you don’t have to push yourself to the limit but find joy in the movement that you choose.

Connection: Human connection is vital! Building meaningful connections provides emotional support which can reduce feelings of loneliness, and enhance your overall happiness. Spend quality time with loved ones, whether it’s a family dinner, a coffee date with a friend, or a phone call with someone you care about. If you would like to read more about the importance of connection, check out our blog on Mindfulness & Relationships. 

Reflection: Pausing to reflect can support you in understanding your emotions, learning from your experiences, and making more mindful decisions, which can contribute to better mental health. Journaling is a great way to take all the things in your mind and give it a different home. It can be a powerful tool, helping you process your emotions and gain insights into your life. Mindfulness and meditation practices can also aid in quieting your mind and enhancing self-awareness.

Rest: This is the cornerstone of self-care and self-love. Creating a good sleep routine can improve your overall sleep quality. You’ll want to aim for 7-9 hours of sleep each night. Remember, it’s okay to take a break and rest during the day if you’re feeling overwhelmed. There is nothing wrong with a nap to help rejuvenate your body and mind. Quality rest is crucial for maintaining mental clarity, emotional stability, and even physical health. 

Final Thoughts

Remember, self-care is a personal journey, and what works for one person may not work for another. Listen to your body, honor your needs, and make self-care a priority in your life. When your reserves are replenished, you are better equipped to handle the challenges life throws your way. By allowing yourself the space to rest and reflect you’re giving yourself the opportunity to live a more balanced and fulfilling life. If you’re struggling with stress and feeling burnt out, consider choosing one of the strategies and do something that’s just for you! 

This weeks affirmations

1. Reflection allows me to understand my emotions and make mindful decisions.

2. I deserve to take time for myself and recharge my mind and body.

3. Prioritizing my well-being helps me show up as my best self for my loved ones.

4. Spending intentional time alone helps me connect with my true self.

5. Resting and taking breaks are essential for my overall health and clarity.

Additional Resources

**If you’re interested in learning more about self-growth check out these books below:

1. The Gifts of Imperfection by Brené Brown

2. Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff 

3. Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead by Brené Brown

4. Radical Acceptance: Embracing Your Life With the Heart of a Buddha by Tara Brach

5. The Untethered Soul: The Journey Beyond Yourself by Michael A. Singer

6. Emotional Intelligence: Why It Can Matter More Than IQ by Daniel Goleman

7. The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life by Mark Manson

8. You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero

9. Big Magic: Creative Living Beyond Fear by Elizabeth Gilbert

10. The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle

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