6 stress-reducing self-care tips for better mental health

Stress can creep up quietly – a busy calendar, too much screen time, a run of poor sleep, or simply feeling ‘on’ all the time.

When that happens, it's easy to put yourself last. 

But even small, intentional choices can help you steady your nervous system and create a little more breathing space in your day.

What is self-care?

“Self-care is an activity or practice that supports your mental, emotional and physical health,” explains Yetunde Bankole, Head of Mental Health and Wellbeing at Vitality.

“Sometimes the smallest actions can make the biggest difference,” adds Bankole.

It doesn't have to mean a total lifestyle overhaul, or hours set aside for routines you'll never keep up. Think of it as a gentle maintenance: tiny habits that help you feel more like you.

A half-hour walk around the park or a proper chat with a friend may not feel like the most ‘scientific’ approach, but there's strong evidence that both can help us feel better. 

If you're looking for a nudge in the right direction, start with one of the six ideas below and choose the one that feels most doable right now.

Quick take:

If you're feeling stressed, pick one of these to try out today:

1. Plan your time and energy more consciously
2. Practise (and protect) your boundaries
3. Talk to someone you trust
4. Do something creative or new
5. Spend time in green or blue spaces
6. Add a small mindfulness habit to your day

How can you use your time and energy to reduce stress?

We all have a finite amount of energy and time.

Each day, we choose to spend these in a particular way: maybe eight hours on work, three with Rakuten, two on our phones and one on exercise.

For some of us, this might be quite a ‘normal’ day – but it also means a potential 13 hours spent in the company of screens, which may leave us unable to switch off at night.

Thinking consciously in advance about our time and energy might lead us to spend our resources in very different ways.

For example, “if tomorrow is a busy workday, you might choose to go screen-free tonight and try listening to podcasts or meditate instead to increase your chance of a good night sleep and waking up refreshed” says Bankole.

Perfect ways to ensure a little self-care.

How do boundaries reduce stress and how do you set them?

Standing in your truth means owning what feels right for you, speaking up for yourself, and saying no to things that your body, mind and soul don’t react positively to.

Another way to describe it could be ‘honouring your boundaries’ – giving your resources only to things worthy of them.

In short, we have to be aware of the little voice that urges: “This – do more of this!” when you’re lifting weights at the gym, blissing out in the bath or lovingly cooking a new recipe.

You also need to hear that small voice that whispers: “No, this isn’t for me” when you’re about to reluctantly agree to catch up with a mate when really, you’d rather just unwind for the evening.

To help with this, try journaling for just five minutes each day – write a simple question to yourself such as “What do I love?”, and compose your own response.

Or, make a promise to yourself and keep it, such as “I will have two drinks and no more”.

Why does connection help when you're stressed (and who can you talk to)?

Human beings are hard-wired for connection – we need closeness to others to feel safe and protected.

And when life feels busy, uncertain or emotionally demanding, it's easy to withdraw, but that's often the moment connection matters most.

It can take courage to admit we feel vulnerable and that we need people, but it's also a sure-fire way to grow and strengthen relationships.

We all like to know we're needed and wanted.

Bankole advises: “If you recognise that you could use some extra support, share the load with a good friend, a good listener in your family or reach out to a mental health professional.”

Additionally, Talking Therapies is available for Vitality Health members if you feel like you're struggling, or simply want to talk to someone about your mental wellbeing. 

As a Vitality member you can access eight online or in-person sessions per plan year, which can vary from counselling to cognitive behavioural therapy (CBT).

For those that don't require therapy but could use some help managing their mental health, Vitality Health members can access Wysa self-help resources and an evidence-based, clinically backed AI-powered chatbot designed to help ease stress and anxiety 24/7. Visit CareHub on Member Zone to access Wysa.

Can creativity reduce stress? Here's how to get into the ‘flow’

In a general sense, this is about being playful, fighting stagnation and allowing the fresh and the new into your life.

Research shows being creatively engaged — in that lovely state of ‘flow’ — can reduce anxiety and stress and help lift your mood. Being creative can simply mean mixing things up in a new way.

It doesn't mean getting the watercolours out if that’s not your thing: a simple stroll round a new neighbourhood can awaken something in your brain.

Exposing yourself to new experiences keeps things fresh. If your routine is feeling a bit samey, plan to go for a long walk somewhere nearby you've never explored before this weekend – or try out a new fitness class, from Argentine tango to Kundalini yoga.

A world of newness awaits.

If you’d like to try your hand at something new, look no further than Vitality’s partners. From PureGym to Virgin Active, Peloton to Fiit, you’re guaranteed to find something that suits you and your timetable. You may even start to love it, too.

How does spending time outdoors help with stress?

We’ve all experienced the wonderful sense of wellbeing that spending time in nature can bring.

A strong body of research backs it up, too; a 2018 study showed that being outdoors, seeing trees and hearing birdsong were associated with higher levels of mental wellbeing, and this effect lasted, too.

Additional studies also support what many of us feel instinctively – the soothing effect of being near water.

Proximity to ‘blue space’ (lakes, rivers and seas) has been shown to be helpful in reducing stress and increasing feelings of wellbeing.

Coastal areas are thought to score most highly, thanks to the tidal effect of lapping water calming our brains.

However, any water will do; the study suggests even a fountain will have a positive effect.

There’s probably an area of scenic water near you – can you get out, explore and practice self-care this weekend to see if it boosts your mood?

If not, Vitality partner parkrun is a great way to try out running and spending time outside; it’s free and there are hundreds of locations to choose from.

How do I add mindfulness to my routine?

Mindfulness is a long-standing buzzword, but that’s because it works.

Numerous studies have shown that the practice can help reduce symptoms of psychological stress.

Bankole explains: “This doesn't need to involve formal sitting meditation though, what matters is doing something regularly that allows you to tap into your own inner voice.

“Something that allows your brain to calm, so that new thoughts and insights can surface.”

If you are a member of Vitality with qualifying health insurance and life insurance you could get 12 months membership to Headspace on us. All you need to do is log into Member Zone for more details.

Mindful activities might look different from person to person. For some people it might be cooking, for others it's hiking or swimming. Or it may well be that short spell of quiet, deep breathing that brings mental clarity.

It's about finding what works for you, by doing so you can grow closer to your intuition and create space in which you can know and hear yourself. 

A short breathing exercise might be what you need and can be surprisingly transformative – why not try it out below?

Related: How to notice the signs of stress