Coping with a mental health condition on your own can often feel like you’re Sisyphus, pushing a giant boulder up a hill only for it to roll back down every time you near the top. The burden of your symptoms feel enormous and the hill in front of you appears insurmountable. Day by day, you try to get over this hill, but instead you’re stuck, straining under the weight of depression, anxiety, trauma, obsessions and compulsions, or other disorders—a weight that seems like it could crush you at any moment.

It’s easy to feel stuck in this cycle, especially when mental fog and fatigue cloud your vision of a way out. Yet, amidst this struggle, there is a path forward that can help you find the stability you need to lighten your load, marked by the five fundamental pillars of self-care.

Self-care is more than a buzzword; it’s a lifeline for those grappling with mental health challenges. The Big Five of Self-Care—sleep, hydration, exercise, eating, and nervous system regulation—form a holistic foundation that can better enable you to cope with your symptoms and start feeling better. This guide offers a roadmap through these pillars, laid out by our own therapists at Austin Anxiety and Trauma Specialists.

Step 1: Improve your sleep hygiene

You can do a lot with a full night’s rest. It’s during those precious hours of rest that your brain detoxifies, your emotions process, and your body heals. Sleep can help you better regulate your emotions, improve cognitive functioning, reduce anxiety and stress, and even relieve depression symptoms.

However, for many grappling with mental health challenges, restorative sleep is often elusive, turning each night into a battleground rather than a respite. A lack of sleep can impair your ability to process experiences and emotions positively, which in turn can affect your mood and risk of suicidal ideas.

Clearly, the value of sleep cannot be overstated. Here are some practical tips for better sleep hygiene:

Maintain a consistent sleep schedule.
Wind down before bedtime with relaxing activities.
Avoid electronic devices before bed.
Limit stimulants and alcohol, especially in the afternoon and evening.
Exercise regularly and finish at least a few hours before bed.

Read: 8 Tips to Enhance Your Sleep Hygiene

Step 2: Hydrate for better mental health

Water is life’s elixir, yet its role in mental health is often overlooked. Hydration impacts our cognitive function and emotional balance, making it a simple yet powerful tool in our self-care arsenal. The goal is to integrate water into your daily life until it is as natural as breathing.

For some folks, water may seem boring, annoying, or too tasteless to bother with. But you’ve already started taking steps to sleeping better, so you may as well keep going. Here’s some tips break down your barriers against drinking water:

Set reminders to take a sip throughout the day. Eventually you may find yourself drinking more than just a sip.
Carry a water bottle with you as a visual cue. Consider choosing one that matches your style or decorating it with stickers for a little dopamine rush every time you look at it.
Infuse your water with fruits or herbs to transform it into a refreshing treat and encourage more frequent sips.
Consume more water-rich fruit. Apricots, blueberries, oranges, peaches, pineapples, plums, and raspberries contain over 80% water, while melons like cantaloupe and watermelon contain 90% water.

(Local tip!) Austin’s array of local cafes and juice bars like JuiceLand offer hydrating options that cater to every palate, making it easy to stay hydrated while supporting local businesses. Try out the Rehydrator, Clementine, Berry Godmother, or Recovery Punch for extra hydration.

Step 3: Move for mental medicine

The link between physical activity and improved mental health is well-documented. Exercise acts as a natural antidepressant, enhancing your mood and alleviating symptoms of anxiety and depression through the release of endorphins. But starting an exercise regimen can feel daunting, especially when energy levels are low.

The key is to find activities that fit your personal interests and energy levels. For instance, (Local tip!) the vibrant city of Austin offers a plethora of options:

Tranquil walks in Zilker Botanical Garden
Paddleboarding on Lady Bird Lake
Yoga at Black Swan (with locations in Dallas and San Antonio)
Rock climbing at Austin Bouldering Project
Dance classes at Ballet Austin
Sword fighting at Historical Weapons Guild

The aim is to integrate movement in ways that feel rejuvenating rather than draining, creating a sense of accomplishment and vitality. And for bonus brain points, exercise outdoors!

Read: How to Start Exercising for Your Mental Health (Even When You Don’t Want to)

Step 4: Nourish your mind with nutrients

Nutrition is a vital component of mental health. Our brains, like any other organ in our bodies, require a variety of nutrients to function optimally. However it’s easy to turn to food for comfort as a way to cope with stress, leading to poor nutrition, weight gain, increased anxiety, and a negative impact on your mental health. A balanced diet can be a powerful tool in managing your mental state, providing the energy and calm your mind needs to navigate emotional challenges.

So, what does a balanced diet for mental health look like? It’s about variety, quality, and balance:

Whole foods rich in omega-3 fatty acids, such as salmon, flaxseeds, and walnuts are known to reduce rates of depression and anxiety.
Fruits and vegetables are not only high in essential vitamins and minerals but also contain phytochemicals that boost brain function.
Lean proteins, like chicken, tofu, and beans, support neurotransmitter functions, and are crucial for mood and cognition.
Complex carbohydrates found in whole grains, fruits, and vegetables, help regulate serotonin levels and thus, mood.

(Local Tip!) In culinary-rich Austin, finding nutritious foods that also delight the palate can be an enjoyable journey. Explore local farmers’ markets, such as the Texas Farmers’ Market at Mueller, where fresh, nutrient-rich produce abounds.

Read: 5 Tips for Managing Emotional Eating and Breaking the Cycle

Step 5: Regulate your nervous system

By now you’ve made strides towards better sleep, hydration, exercise, and nutrition. Stability in these areas of your life can empower you to better regulate your nervous system, which in turn can help you relieve symptoms you may be experiencing. We’re here to help you with some practical exercises.

Grounding techniques are essential tools for managing anxiety, stress, and PTSD. They help regulate the nervous system, bringing us back to a state of calm and balance. Here are three exercises you can incorporate into your daily routine or use in times of stress:

5-4-3-2-1 Technique: Engage your senses to anchor yourself in the present moment. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Box Breathing: Slow, deep breaths can reduce anxiety and calm the mind. Try inhaling for a count of four, holding for four, exhaling for four, and then holding again for four. This deep breathing technique can help bring your focus back to the present and ease tension.
Mindful Meditation or Prayer: Spend a few minutes each day in meditation, focusing solely on your breath or a particular object. This practice can reduce stress and increase feelings of peace and connectedness.

Read: 12 Grounding Techniques for Anxiety and PTSD

Start your path to stability with the right help

Remember, incorporating these practices into your life doesn’t mean you have to do it all perfectly. It’s about progress, taking small steps each day towards a healthier, more balanced self. And while the path may be fraught with emotional challenges, know that support is always available to you. Whether through therapy, community support, or personal practice, you’re not alone on this journey.

If you find yourself struggling to manage your mental health or implement these critical self-care practices, consider reaching out for professional support. Our therapists at Austin Anxiety and Trauma Specialists are dedicated to creating a compassionate, supportive environment to help you navigate your healing journey. Contact us today and together, we can explore these practices in depth and tailor them to fit your unique needs and circumstances.