5 Self-Care Practices You Can Start Today
Thank you for joining and participating in our Smart Conversation w/ Nia presentation, ‘Beyond Surviving: Maintaining the Person Who Cares for Everyone,’ on December 19, 2025. This page is your place to land and circle back to a few of the practices we discussed today.
Remember, self-care does not have to be complicated or expensive. This guide offers five simple practices you can start this week to care for yourself so you can keep caring for others. Each one can be done in a few minutes and adapted to your routine.
1.) Take a Walk
Why: Gentle movement and fresh air can lower stress and improve mood.
How to try:
Start with 5–10 minutes at a comfortable pace
Leave your phone in your pocket or on do not disturb
Notice your breath, your steps, and what you see around you
2.) Free Writing or Journaling
Why: Writing helps process emotions and reduce mental “clutter.”
How to try:
Set a 5-minute timer and write without editing
Start with “Right now, I feel…” or “What I need today is…”
Keep it just for you unless you choose to share
Who knows, you may write for longer than 5 minutes!
3.) Coloring
Why: Simple creative activities can calm the nervous system and create a sense of focus.
How to try:
Use any coloring book or printed page
Focus on the colors and patterns, not perfection
Try 5–10 minutes as a break between tasks
4.) Essential Oils or a Diffuser
Why: Pleasant scents can support relaxation and create a calming environment for you and the people you care for.
How to try:
Choose a scent you enjoy (for example, lavender for relaxation or citrus for energy)
Use a diffuser, roller, or a drop on a tissue near you
Avoid strong scents if anyone nearby is sensitive
5.) Daily Self-Soothing Meditations and Breathing
Why: Slow breathing and brief meditations can lower stress and help your body shift out of “emergency mode.”
How to try:
Try box breathing (4-4-4): inhale for 4 counts, hold for 4, exhale for 4
Do 5–10 breaths when you wake up or before bed
Use a short guided meditation if that feels helpful. Here are a few quick options to get you started:
YouTube Channel: Daily Calm
Choose one practice to try this week. Put it on your calendar like any other important commitment. Your oxygen mask comes first so you can keep showing up for everyone else.