Words by Josephine Adelaide // photos by Sushmita Chatterjee and Fabian Moller
If caring for your mental health has ever felt challenging, you’re not alone. Our capitalist society doesn’t want you to rest, instead prioritising productivity and that has been ingrained in us from the get-go. But now is the perfect time to challenge that and work on real self-care. Taking care of your mental health is a journey, and it won’t always be smooth sailing. There will be ups and downs, and that’s completely okay. What matters most is staying consistent, being gentle with yourself during setbacks, and always remembering that you are deeply worth the effort.
I’m sharing a range of things that have helped me take better care of my mental health. As you start focusing on self-care and kindness toward yourself, your body and mind might feel a little different for a while — and that’s completely normal. The goal isn’t to change who you are, but to nurture yourself with love and patience.
Nourishing Your Body with Care
One gentle step toward supporting your mental health is paying attention to how you nourish your body. If you’ve found yourself caught in tricky eating habits, you’re certainly not alone — and it’s okay if it feels challenging at times. Taking care of your physical health is a powerful way to support your mind, and even small shifts can make a real difference in how you feel.
You might have heard the saying, “you are what you eat.” While it’s not literally true, the way we fuel our bodies can have a big impact on our energy, mood, and overall well-being. Your body and mind need a range of vitamins, minerals, and nutrients to truly thrive. While supplements can sometimes help, choosing nourishing foods when you can is one of the kindest gifts you can give yourself.
A simple practice that can make eating even more healing is to slow down and eat mindfully — without screens, without rushing. Take a moment to really look at your food, enjoy the colours, the smells, the textures. As you eat, you might even thank the food for nourishing you. It’s a small but powerful way to turn an everyday habit into an act of self-love.
Speaking with Kindness
One of the most powerful ways we can care for our mental health — and the health of those around us — is by choosing to speak with kindness. Often, how we feel about ourselves isn’t just shaped by how others treat us, but also by how we treat others. Every interaction we have is a chance to either spread a little more warmth or a little more hurt into the world — and into our own hearts.
Speaking kind words doesn’t just mean being gentle with others; it also means being gentle with yourself. You deserve to hear kind, encouraging words, just as much as anyone else. Sometimes, the words we offer — to a friend, a stranger, or to ourselves — might be the only kind words someone hears that day. What a beautiful gift that can be.
Moving with Care
Gentle movement is one of the simplest and most loving ways to support your mental health. You don’t need to force yourself into intense workouts — just starting with a walk, a swim, or some light stretching can make a real difference.
Over time, you might find your strength and stamina growing naturally. You may even discover that movement becomes something you genuinely enjoy. That’s because when we move, our brains release endorphins — natural mood boosters that help us feel brighter and more at ease.
The goal isn’t perfection; it’s simply to care for your body and mind, one small step at a time.
Practicing Gentle Breathing
When stress starts to build or life feels overwhelming, practicing simple breathing techniques can be a powerful way to calm your body and mind. Stress triggers a rush of cortisol, leading to that familiar fight-or-flight feeling — but pausing to take slow, steady breaths can help soothe your nervous system.
There are many gentle techniques you can learn, whether from a professional or by exploring resources online. It may take a little practice to find the one that feels right for you, but that’s okay. With time, breathing deeply and evenly can become a natural way to ground yourself, even in the toughest moments.
Managing Challenging Situations
Sometimes, taking small, thoughtful steps to make life feel a little more manageable can make a big difference for your mental health. If you live with severe anxiety, one option that might bring comfort and support is having an emotional support animal. These animals provide steady companionship and can help you feel more grounded when navigating everyday situations.
If you decide that an emotional support animal is right for you, it’s important to have the right paperwork in place. An ESA letter can officially recognize your animal’s role in supporting your well-being and may give you access to spaces where pets aren’t typically allowed. It’s a simple step that helps protect both you and your companion as you move through the world together.
Understanding Your Triggers
Knowing your triggers — and where they come from — can be a powerful part of managing your mental health. It takes time, but once you recognize them, you can work gently toward facing them. Small, steady steps can help you reclaim your freedom and confidence over time.
Connecting with Friends
Spending time with friends and family can be a gentle way to lift your mood and feel supported. Even if it feels easier to stay home, getting out for a coffee, a meal, a spa day or even a walk can bring comfort and offer a welcome distraction when you need it most.
Taking care of your mental health is a lifelong act of love — one that deserves patience, kindness, and compassion. There’s no single path or perfect formula; it’s about finding small practices that nourish you day by day, and being gentle with yourself as you learn and grow. Whether it’s through mindful eating, movement, connecting with others, or simply pausing to breathe, every small step you take is a powerful act of self-care. You are worthy of that care, always.
