Reviewed by Maria Rheba Estante, LMFT, LPCC — practice manager specializing in OCD, PTSD, trauma, and neurodivergent care.
Technology advances exponentially and as a consequence, modern life for everyday humans accelerates. Endless to-do items, back-to-back meetings, multitasking is not an option. The world never sleeps and progress doesn’t stop. It’s easy to fall into self-neglect and forget to recharge daily. Just like our devices, we will run out of energy without a daily plug-in to an energy source. Recharging the human energy battery involves self-care. It’s a necessity, not a luxury.
Self-care involves intentionally engaging in activities that promote our physical, mental, and emotional health. Making time for self-care, especially in the evenings, can help reduce stress, improve sleep, and support overall well-being. Here are 4 self-care activities to try, along with research on their benefits and tips for incorporating them into your routine.
Therapeutic Art with Zentangle Drawings
Zentangle is a relaxing method of creating beautiful images using repeated patterns. The process is simple: on a small square of paper, make a dot in each corner, connect the dots with a light pencil line, then fill in the resulting spaces with patterns using a pen. Focusing on the repetitive patterns can induce a meditative state. Studies have shown that creative art activities like Zentangle can reduce anxiety, improve mood, and lower cortisol levels.[^1]
Self-Massage with a Foot Massage Ball
Spending just 15 minutes massaging each foot with a foot massage ball can relieve tension, increase circulation, and promote relaxation. Roll the ball under each foot, focusing on any tight or sore spots. Foot massage has been found to lower blood pressure, reduce anxiety, and improve sleep quality.[^2] Do this daily for maximum benefits.
Aromatherapy with a Diffuser
Aromatherapy involves using essential oils to promote physical and emotional health. Add a few drops of a calming oil like lavender or bergamot to a diffuser and inhale deeply. Research indicates that aromatherapy can lower heart rate and blood pressure, relieve stress and anxiety, and improve sleep.[^3]
Mindfulness Meditation
Mindfulness is the practice of being fully present in the moment. Vipassana is a type of mindfulness meditation where you focus on your breath and bodily sensations. Sit comfortably, close your eyes, and observe your breath and body. When your mind wanders, gently redirect your attention back. Even 10-20 minutes of daily meditation can reduce stress, improve concentration, and promote emotional well-being.[^4]
Making Time for Self-Care
Self-care is about prioritizing your needs and making yourself a priority. It’s not selfish; it’s necessary for being your best self. Busy people can find time for self-care by:
- Scheduling it like any other important appointment
- Delegating or saying no to non-essential tasks
- Waking up a bit earlier or winding down a bit earlier in the evenings
- Looking for small pockets of time throughout the day
Ideally, aim for at least 30-60 minutes of self-care activities per day, but even 10-15 minutes is beneficial. The key is to be consistent rather than sporadic.
Regular self-care offers cumulative benefits over time. In addition to reducing stress and anxiety, a consistent self-care practice can improve resilience, boost immunity, increase productivity, and enhance overall quality of life.[^5]
Make evening self-care a daily habit to release the day’s stresses and transition into a restful night. Your mind and body will thank you.
Reviewed by Maria Rheba Estante, LMFT, LPCC.
Her clinical work focuses on OCD, PTSD, anxiety, neurodivergence, body-focused repetitive behaviors, and support for gifted learners.