Behavioral Health & Recovery Services Blog

After delving into emotional self-care, our next focus is psychological self-care, a related yet distinct aspect of self-care. While emotional self-care strengthens our emotional resilience, psychological self-care aids in learning to ease our “fight or flight” responses, thus soothing our nervous systems and creating room for deeper self-awareness.  

Psychological self-care involves nurturing growth, whether personal or professional, and direction attention to elements within our control. Dedicating moments to notice our inner thoughts, feelings and experiences builds awareness and encourages growth in areas where improvement is possible.  

Psychological self-care encompasses a variety of activities, including, but not limited to: 

• Make time away from phones, work and the internet  
• Make time for self-reflection  
• Notice your inner experience – listen to your thoughts, beliefs, attitudes, feelings 
• Have your own personal therapist/counselor        
• Write in a journal  
• Read literature that is unrelated to work  
• Do something at which you are an expert or in charge  
• Attend to minimizing stress in your life 
• Engage your intelligence in a new area (e.g., go to an art show, sports event, theatre) 
• Be curious 
• Say no to extra responsibilities sometimes 

The possibilities for psychological self-care are diverse and adaptable to individual preferences and needs. By prioritizing psychological self-care through these practices, we learn to ease our “flight or fight” responses which alleviates our nervous systems, thus creating room for us to become one with true our inner selves. 

Exploring my psychological self-care now involves delving into photography, a passion I’ve cherished for years. Integrating photography into my well-being routine is a mindful practice, achieved by strolling through my neighborhood and capturing the beauty of nature. These walks serve as a digital detox forcing me to disconnect from technology, while photography serves to ease for my mind, unleashing my inner creative child to run wild. Each image I capture reflects my unique perspective on the world, reminding me of the importance of carving out daily moments for myself and my self-care. See below for some photos I’ve taken for my psychological self-care.

Sources:  
Iowa’s Area Education Agencies: Mental Health and Wellbeing 
Mental Health Guide: Psychological Self-Care 

Another facet of self-care is emotional self-care. To simplify, think of emotional self-care as effectively managing emotional distress. Stress manifests in various forms, thus it is crucial to equip ourselves to combat distress when it arises. An effective strategy to combat distress is leveraging our personal strengths. This can be achieved through daily positive affirmations and exploring new avenues of embracing self-love. Often, we are too caught up in the whirlwinds of life to pause in the present moment and acknowledge the small victories we make each and every day. 

By actively engaging in emotional self-care and fostering mindfulness, we become cognizant of detrimental habits disadvantageous to our overall emotional well-being. Through this newfound awareness, we strengthen our emotional resilience while simultaneously prioritizing our health and wellness.  

Emotional self-care encompasses a variety of activities, including, but not limited to: 

• Spending time with others whose company we enjoy 
• Giving affirmations that promote self-love 
• Buying ourselves a present 
• Practicing forgiveness, not only among others, but with ourselves as well 
• Re-reading favorite books, re-viewing favorite movies and tv shows 
• Identifying comforting activities, objects, people, places and seeking them out 
• Allowing ourselves to cry 
• Finding things that make us laugh 
• Social justice engagement 

The possibilities for emotional self-care are diverse and adaptable to individual preferences and needs. By prioritizing emotional self-care through these practices, we lay the foundation for effectively managing stress, nurturing personal relationships, and embracing life’s experiences more fully. 

An essential part of my emotional self-care routine revolves around incorporating positive and loving affirmations to enhance my emotional well-being. I create what I refer to as “self-love notes” using sticky notes, strategically placing them where I’ll appreciate them as soon as I wake up and before I go to bed. This practice ensures I begin and end my days with a sense of gratitude. Moreover, these notes serve as a gentle reminder to give myself grace, particularly during challenging days that take a toll on my physical and mental emotional well-being. 

Written by Ayanna Wade (she/her), BHRS Office of Diversity & Equity Intern