How to Develop a Sustainable Self Care Routine for Mental Health
Last Updated 02/10/2026
How to Create a Consistent Self Care Routine
Self-care is a hot topic in today’s media, with countless products, books, podcasts and promises of healing and happiness. Yet somehow it is way oversimplified - As if we humans, whose complex experiences, traumas, and day to day struggles that sometimes feel insurmountable, could be soothed and restored solely by a simple bubble bath, or by splurging on that favorite chocolate treat or bottle of wine (how many of us have used “treat yourself” as normalized excuse for what in reality is likely a form of dissociation or disconnection from the real SELF, the core of our spirit and being). This certainly does not mean that self-care needs to be complicated, but rather that we need to begin being more present with ourselves in order to truly understand how to nurture and care for our bodies and minds.
Remember that self care is more than an item on your to-do list.
Self care is not an act to be checked off each day or week. “Whelp, I did my self care for today so now I can continue to numb myself and ignore all my other needs, #selfcare.” That perspective is almost insulting really, especially if you are working in an environment that prioritizes long hours, productivity over real human interactions, low pay, poor healthcare, and minimal vacation or parental leave options (but offers one “fun” employee event a year, oh gee!). None of these fluffy self-care offerings or tasks are BAD, but when they replace true presence with ourselves, they may be eliciting more harm than healing by minimizing the complexity of our human experiences - grief, anger, joy, fatigue, financial insecurity, loneliness, etc.
Meeting your needs is an act of self-care.
In a culture that does not always support deep self care, it can be a radical act to meet your own needs, or to even know what your true needs are. In some realities, it’s a privilege to consider meeting something besides your and your families own basic needs - for example, if you’re a trauma survivor, experiencing poverty or racial discrimination, or even just trying to navigate a complex political climate, it may feel inaccessible to do anything beyond keeping your human body alive.
Don’t forget that self care is an ongoing process.
Self care requires a commitment to continuously return to internal reflection, adjustment, and evaluation. Regulation is not one size fits all. For example, I may need movement and silence to process my day’s trapped emotions one day, while somebody else may require time with a partner or friend, dance, or creative expression. True self care meets the body and spirit where it’s at, not trying to conform to some scripted list of practices. Deep self care can also be messy, and can include holding difficult boundaries with oneself or with others.
Over the years as a somatically focused therapist, and with the shaping from my background in yoga and mindfulness, I’ve come to adopt the concept of Micro Self Care as a foundation of deep self care.
Use Micro Self Care to support mental health and emotional wellness.
What is Micro Self Care?
Micro Self Care involves day to day check-ins where one slows down enough, perhaps through meditation or breathwork, or just a minute alone on the toilet (if you don’t have an intrusive toddler that is), to check in with the emotional state and consider what, if any, action steps might feel helpful or empowering. This can include a small momentary act: for example, if I’m feeling sluggish between clients I might do a few squats to get my blood flowing or drink a large glass of water), or plans for a longer intervention later that day or week: movement, connection with a loved one, or a solid meal, massage, time in nature, or a vacation.
How does Micro Self Care compare to mainstream self care?
Sometimes these short little moments are more important and powerful than the “big” acts of self care, as they are addressing needs in the moment instead of creating a build-up of exhaustion, stored nervous system responses, anger, etc., which over time can lead to poor mental and physical health and chronic pain.
What does Micro Self Care look like?
Micro Self Care does not necessarily have to involve an “intervention” or particular trending regulation technique. It can be as simple as saying “yeah, I’m pretty angry about xyz and I’m noticing my body is responding with a lot of fire” or “there is a part of me that is so tired and weary and I want to just lay in bed, but I still have to keep moving through my day.” It’s a way to say to the body and spirit, “Hey, I see you.” Micro Self Care is really a way to show up with the Self, the core of our beings, and honor the present experience. This showing up can lead to a kind of camaraderie within oneself, a trust and understanding within our selves that deepens with time and consistency.
Why is Micro Self Care important and necessary for mental health?
The wellness narrative in our culture can feel really exhausting and demanding at times. The “do more, more MORE” to be “well” aligns with the capitalist paradigm that working harder and doing more is always better. Yet our bodies want to work for us, and sometimes that means shutting out the noise and tuning to the frequency of our own unique selves to offer our bodies and hearts healing and peace in a more sustainable manner.
Three Key Takeaways about Self Care
Self-care is an ongoing mindful act of tuning in to your needs, not part of a to-do list
Micro self-care is the act of witnessing and tuning in with yourself, emotions, and nervous system state on a daily basis
Regulation and self-care is not one size fits all, and self-care needs may change daily.
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