Beyond Therapy: 7 Evidence-Based Self-Care Strategies for Supporting Mental Health
Move Your Body: The Power of Regular Movement
Moving your body isn’t just about getting fit or ticking off your step count. Regular physical activity – the kind you can slip into your everyday – holds remarkable benefits for both body and mind. Just twenty minutes of movement, whether it’s a gentle stroll by the river or a spot of stretching after work or before bed, can make a noticeable difference to mood and overall wellbeing.
Types of movement for mental health: Walking in your local park, joining a yoga group, dancing in your kitchen, playing with pets, or even light gardening (houseplants count!) all support emotional balance.
Specific benefits: Physical activity can help reduce feelings of anxiety and lift symptoms of mild depression by promoting the release of endorphins – those feel-good hormones that help buffer stress and pain.
Getting started: Begin with small, manageable goals. A 15-minute walk three times a week, or stretching while the kettle boils, can be enough to foster new habits.
You don’t need a gym membership or fancy equipment. The scientific community, including the Australian Institute of Health and Welfare, agrees that consistent, enjoyable movement is strongly linked to better mental health outcomes. If motivation’s low, consider teaming up with a friend, putting on your favourite playlist, making it part of a pre-existing routine (like getting off the bus or tram a few stops before work) or setting out for a quick wander in a natural setting. It all counts – and it all adds up (Harvard Health Publishing).
Beyond Therapy: 7 Evidence-Based Self-Care Strategies for Supporting Mental Health
Mindfulness and Meditation: Finding Balance Within
Our minds wander. Sometimes they race, sometimes they get stuck, and most of us rarely sit quietly with our own thoughts. Mindfulness is the skill of noticing what’s happening in the present moment—your thoughts, feelings, body sensations, or what’s around you—without immediately judging or reacting.
Bringing a mindful lens to everyday life isn’t about clearing your mind or forcing positivity; it’s about gently learning to respond, not react. Research in Australia and across the world shows mindfulness and meditation can help reduce stress, improve emotion regulation, and even lower symptoms of anxiety and depression (Beyond Blue).
Mindful Breathing: Sit comfortably. Notice the sensation of air moving in and out, or the rise and fall of your chest. When your mind drifts—because it will—just gently return to the breath. Even a few slow breaths can make a difference.
Grounding Techniques: Pause and name five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste. This simple technique can help anchor you to the present when you’re feeling overwhelmed.
Walking Meditation: Head to your local park, beach, or even the backyard. Focus on each step, the feel of the ground beneath your feet, the air, sounds, and smells around you. No need to rush; slow is the point.
Studies show even ten minutes a day can foster benefits like better stress management and emotional balance (Australian Psychological Society). And you don’t need a fancy cushion or subscription—just your breath and a few quiet minutes.
Sleep as a Foundation: Ensuring Restful Nights
A solid night’s sleep isn’t a luxury, it’s foundational to mental wellbeing. When sleep is lacking, everything feels harder—thinking clearly, managing emotions, and responding to everyday curveballs. That’s where sleep hygiene comes in: a handful of habits that make quality sleep more likely, night after night.
Sleep hygiene isn’t complicated or prescriptive. It’s about developing a set of rhythms and routines that help your brain and body know when it’s time to wind down. Some key ingredients:
Consistent routine: Try heading to bed and waking up around the same time each day—even on weekends. This supports your circadian rhythm, making it easier to fall and stay asleep.
Reducing screen time: The blue light from TVs, tablets, and mobiles can trick your brain into wakefulness. Dim the screens—ideally, put them away an hour before sleep.
Sleep-friendly environment: Make your bedroom as restful as possible. Keep it cool, dark, and quiet. Reserve your bed for sleep (and not work emails or Netflix marathons).
Gentle wind-down routines: Read, listen to music, or practise slow breathing or gentle stretches before bed. Even two minutes of calm can make a difference.
Research highlights that good sleep hygiene boosts mood, supports resilience, and improves mental clarity (Sleep Health Foundation). For anyone juggling shift work, small business, or a young family, even small changes can have a real payoff—because helpful habits, not perfect routines, make the difference.
The Role of Nutrition: Nourish Your Body and Mind
Food isn’t just fuel for the body—it’s nourishment for the mind. Research in Australia and worldwide shows a clear link between balanced nutrition and mental health. Diets rich in diverse fruits, veggies, whole grains, and lean proteins are associated with better moods and clearer thinking (Eat for Health Australia).
Balance is key: There’s no need to overhaul your plate overnight, but try building meals that include colourful veg, some protein, and slow-burning carbohydrates.
Stay hydrated: Dehydration–even mild–can impact mood, focus, and energy. Aim for water as your main beverage. Keep a reusable bottle handy, especially in our Aussie summers.
Small changes count: Cook at home a little more, add an extra serve of veg each day, or swap that second coffee for a piece of fruit now and then.
Scientists are learning more about the gut-brain connection—how what you eat influences not just your body but also how you think and feel (NHMRC: Gut Feeling—Food and Mental Health). Balanced, flexible eating helps set the stage for steadier moods and greater wellbeing.
Cultivate Connection: Building Supportive Relationships
As humans, we’re wired for connection—even if you’re more of an introvert than a bustling social hub. Close relationships and social ties are strong predictors of happiness and psychological resilience. Loneliness, on the other hand, has been linked with increased mental health challenges, including depression and anxiety (Black Dog Institute).
It’s not about having a massive circle; even a handful of meaningful connections makes a world of difference. Social connection offers:
A sense of belonging: Feeling seen and valued—whether by a mate, family, or community group—reinforces self-worth.
Support in tough times: Good friends, colleagues, and neighbours can be a safety net when life gets difficult.
Chances for joy and shared experience: Laughter, stories, and simple company lift us up and remind us we’re not alone.
Looking to build stronger connections? Try:
Joining a social, hobby, or sporting group (Aussie favourites like parkrun or local netball are brilliant for this!)
Volunteering for a cause that matters to you
Reaching out to friends or family for a regular catch-up, even if it’s just a coffee or a walk
Research consistently demonstrates the link between social bonds and lower rates of mental illness, higher resilience, and longer, happier lives (Australian Bureau of Statistics: Relationships and Wellbeing).
Conclusion: Crafting Your Personal Self-Care Journey
Taking care of your mental health doesn’t mean following a rigid formula. Instead, it’s about nurturing yourself in ways that feel authentic and sustainable, adapting as your circumstances or needs change. Self-care is an ongoing practice, unique to each person, and there’s no one ‘right’ way to do it.
Key strategies: Throughout this article, we’ve explored movement, mindfulness, sleep, nutrition, and social connection—each grounded in solid research and practical for daily life.
Explore what feels right: You might find comfort in a simple morning walk, or benefit most from a quiet moment of mindful breathing. Testing different approaches is part of the process.
Know when to ask for help: If you’re struggling or self-care doesn’t seem to bring relief, reaching out to a mental health professional can provide tailored support and guidance.
What matters most is your willingness to check in with yourself and try gentle, manageable steps towards greater wellbeing. Over time, even small acts of care can build resilience, foster hope, and help you meet the ups and downs of life with a little more confidence. And remember: seeking connection and professional support is always valid—sometimes self-care begins with simply letting someone else in (Psychology Today; Black Dog Institute).
