Embracing Self-Care: A Fresh Start for Spring

Apr 1

Written by Kelly Schaus - Registered Psychotherapist (Qualifying)

As we enter a new season, the snow begins to melt, daylight stretches longer, and the air feels crisp with renewal. Not only does spring bring warmer temperatures and vibrancy back into our everyday lives, but it allows us a unique opportunity to focus on self-care. In this post, we will explore how to shake off the heaviness of winter and explore topics such as what self-care really is (spoiler: it’s more than just lighting a candle), the science of self-compassion and gratitude, as well as the key ingredients to mental clarity and wellness.

What is Self-Care?

Self-care can show up in our lives in many different ways; for some folks, it is seamlessly integrated into their everyday life, while others may not know where to begin when considering what self-care looks like to them. Before we dive into what self-care looks like, it’s important to establish what self-care is and why it is so important. Self-care can be defined as an intentional practice to improve and maintain your physical, mental, and emotional well-being by engaging with acts that recharge, restore, and reduce stress.

The most important piece about figuring out what self-care practices are right for you is starting by identifying your needs and lifestyle. This can look like identifying what areas of life you’re feeling most drained (think physical, mental, emotional, or spiritual), what works with your day-to-day (when do you have time to implement these practices—morning, evening, weekends, etc.), as well as what makes you feel calm and happy.

Once you have narrowed in on these factors, you can start to consider what type of self-care can be integrated into your routine. Here are some practical examples to inspire your self-care routine:

Physical - Creating a sleep/bedtime routine, exercise/stretching, healthy eating and hydration, resting and recovery, grooming and hygiene practices.
Emotional - Allowing yourself to feel your feelings, listening to music, engaging in talk therapy, incorporating self-compassion (we will touch on this in a bit), setting boundaries, meditation/deep breathing.
Mental - Stimulate your mind with puzzles, books, or new hobbies, limit overstimulation by taking social media breaks/decreasing screen time, yoga or nature walks to promote mindfulness.
Spiritual - Prayer or reflection, meditation, guided journaling, gratitude practice, spending time in nature, attending religious or spiritual gatherings.

Self-care doesn’t always require grand gestures. Sometimes, it’s as simple as wearing a coat on a cold day, booking an overdue appointment, or taking a small step toward a daunting task. Recognizing and honoring these efforts is just as important. By making self-care a daily priority, even in small ways, you build resilience and a stronger foundation for overall well-being.

The Power of Journaling and Gratitude

It’s no secret that journaling can be a useful tool for expressing our thoughts and feelings, however, there is a lot of science behind why journaling is so beneficial and a powerful tool to incorporate into self-care rituals. Researchers Baikie and Wilhelm found in their 2005 study that journaling and expressive writing can provide a wide range of emotional, cognitive, and physical benefits, including but not limited to: better moods, lowered blood pressure, improved psychological well-being, and fewer avoidance and depressive episodes.

More specifically, studies on gratitude journaling benefits showed this practice allowed individuals to turn to areas of their lives that make them feel grateful and focus more on the positive aspects of their lives when done in moderation (Baikie and Wilhelm, 2005). Journaling is also flexible—some days, it may be guided reflections; other days, a quick voice memo. Experiment with different styles to find what resonates with you. Start small, dedicating just 5–10 minutes daily. There’s no right or wrong way—just let it flow. Over time, journaling can become a grounding practice that supports emotional resilience and self-awareness.

The Link Between Sleep and Mental Wellness

There is a strong link between our quality of sleep and our overall mental health and well-being; when one is impacted or suffers, the other does as well. It is common that we feel clearer headed and more prepared to take on the day after a “good night’s sleep,” whereas we may feel grumpy, groggy, or disrupted in our ability to function mentally and physically after an unrestful sleep. There is ample research to suggest the impact of sleep on our mental health, mainly that insufficient sleep can lead to a decrease in positive emotions, as well as heightened stress and emotional reactivity.

We may think of sleep as an important part of our lives and daily functioning, however it plays a crucial role in almost every aspect of our lives.

How Sleep Impacts Your Daily Life

Sleep influences several key areas of our well-being:

Cognitive - Quality sleep helps improve our cognitive functioning, including our memory, decision making, focus, and concentration.
Emotional - A good sleep increases emotional resilience, processing emotions more effectively and overall less reactivity compared to a lack of sleep.
Physical - Sleep supports our immune system, improves energy and performance, and helps with recovery from day-to-day activities.

It may seem easier said than done to get a good night’s sleep, and some factors may be out of our control or hinder our ability to have a restful sleep. However, there are a handful of tools that we can try to implement to help improve our sleep hygiene and bedtime routine. Steps to take for this include choosing a bedtime that fits your schedule and lifestyle (and sticking to it!), finding what helps you wind down before bed such as reading, deep breathing, calming music, a skincare routine, etc., limiting screen time, caffeine, and harsh/bright lighting before bed, as well as trying sleep sounds such as white noise or guided sleep meditation.

The Science of Self-Compassion

Self-compassion can sound like an easy practice to implement when we’re having a tough time, but it does take time, patience, and practice to implement it correctly and efficiently. Self-compassion can be defined as “doing a U-turn and giving yourself the same compassion you’d naturally show a friend when you’re struggling or feeling badly about yourself” - Kristin Neff. It involves replacing self-judgment with empathy, leading to greater emotional resilience, optimism, and self-worth.

The way we talk to ourselves matters more than we think it does—a self-compassionate approach fosters inner strength and emotional balance. Start by noticing your self-talk. Is it generally negative, sometimes positive, a bit of both? Instead of “I’m such a failure,” try, “I’m doing my best.” If positive affirmations feel a bit overwhelming, aim for more neutral language like the example above. Shifting from self-criticism to self-compassion takes practice but can significantly improve emotional well-being and self-esteem.

As well, acknowledge your humanity—mistakes and struggles are a natural part of growth. Phrases like “It’s okay to feel this way” or “I’m learning and improving each day” help reframe negative thoughts with a self-compassionate lens. Small actions, like taking breaks when needed, forgiving yourself, and treating yourself with patience, can strengthen self-kindness over time.

Final Thoughts

Self-care, journaling, and self-compassion are essential tools for both challenging times and everyday well-being. Incorporating these practices regularly can help build resilience, improve mood, and enhance overall quality of life when implemented appropriately. A talk therapist can provide further guidance in tailoring these practices to your needs and lifestyle. Remember, self-care isn’t about perfection—it’s about showing up for yourself in ways that truly nourish you and fill your cup. What’s one self-care practice you’ll try this spring? Let us know in the comments or reach out for personalized support from our team.

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Disclaimer:

This article is intended for informational purposes only and should not be construed as medical advice or a substitute for professional consultation. It's important to seek help from a qualified mental health professional. They can provide you with a personalized diagnosis, treatment plan, and support to manage your symptoms effectively.

Dajana Beckman