Do you live a busy life, constantly rushing from one obligation to the next, rarely taking a moment to pause and breathe?
Have you noticed signs of burnout creeping in, feeling overwhelmed, emotionally drained, or maybe weighed down by life’s many demands?
If this feels familiar, it’s time to pause and ask yourself:
- What kind of self-care am I truly giving myself?
- How can I start showing up for myself with more purpose and intention?
- What’s quietly keeping me from moving forward with intention?
To better explore these questions, it can be helpful to start by understanding what self-care truly means. We hear the term “self-care” often, and while it may look different for everyone, at its core, self-care is a multi-layered process of engaging in intentional practices that supports our physical, emotional, mental, spiritual, and social well-being.
Despite its importance, there are many reasons we may skip or dismiss self-care altogether. These can include:
- Busy schedules
- Lack of motivation
- Mental health challenges such as anxiety and depression
- Feeling selfish for putting oneself first
- Believing we are undeserving of care
Unfortunately, when we neglect self-care, we may be doing more harm than good. Engaging in regular self-care has been shown to support better overall health, prevent illness, reduce burnout, lower stress levels, and even ease symptoms of anxiety and depression.
So, you may be thinking: Yes this is me. I need to be more mindful and intentional about my self-care. But how do I move forward and do better for myself?
One meaningful way is through the practice of mindfulness. Mindfulness offers a holistic approach to well-being and has been shown to help individuals identify barriers to self-care and become more aware of unhelpful patterns.
By practicing mindfulness, you learn to pay attention to the present moment, without judgment. This awareness helps you tune into your thoughts, emotions, and physical sensations, making it easier to recognize your needs, shift behaviors, and respond with more care and clarity.
Mindfulness can be practiced anytime and anywhere. It can be woven into your daily routine to support your overall well-being and provide small moments of relief from everyday stress and demands. The beauty of mindfulness is that it doesn’t require a special setting or long stretches of time—just your attention and intention. A few minutes a day can go a long way!
Here are a few simple ways to practice mindfulness:
Mindful Breathing
Take a moment, sit still with your eyes closed. Inhale and exhale 6 breaths, noticing your chest rise and fall, while your lungs fill with air, and feel your belly move with each breath. Make sure to keep your mind focused on your breathing.
Mindful Senses
Practice the 5-4-3-2-1 grounding technique. Take a moment to notice your senses. Identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste (take a sip of water or chew gum).
Mindful Walking
Take a short walk. As you move, pay attention to how your body feels. Notice the rhythm of your steps. Feel your feet touching the ground. Notice the movement in your legs and arms. Be present with each step.
Mindful Observation
Find an object nearby. Look at it closely and take your time. Notice its colors, textures, shapes, and any tiny details you may have not noticed before.
Mindfulness helps you make choices that support your well-being and bring more peace to your life. Self-care doesn’t have to be big or perfect. Even taking small steps—like breathing, noticing, or slowing down—can help reduce stress and anxiety. You don’t have to do it all at once. Just start somewhere. Start small. Start now. Choose you.
Resource
https://www.therapistaid.com/worksheets/mindfulness-exercises
Works cited
Mindful exercises. (2022, October). Mayoclinic. Retrieved July 15, 2025, from https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
Parks, E. (2021). 5 reasons we don’t take care of ourselves. Psychology today. https://www.psychologytoday.com/us/blog/pain-rehabilitation/202112/5-reasons-we-dont-take-care-of-ourselves
Sawyer H. (2023). Mindfulness: Strategies to implement targeted self-care. Journal of interprofessional education & practice, 31, 100614. https://doi.org/10.1016/j.xjep.2023.100614
Scott, E. (2024). 5 types of self-care for every area of your life. Verywell mind. https://www.verywellmind.com/self-care-strategies-overall-stress-reduction-3144729
Taylor, J. (2020). Self-care: What it is and what it is not. NC state university. https://news.dasa.ncsu.edu/self-care-what-it-is-and-what-it-is-not/
By: Ashley Pender, LCMHCA
Ashley is a therapist with Mathews Counseling. You can learn more about her here.
All August, we are focusing our blog series around Self-Care and Mindfulness. You can find the series here:
Part 1: https://mathewscounseling.net/blog/mindfulness-attitude-practice/
Part 2: https://mathewscounseling.net/blog/mindful-family-emotional-awareness/
Part 3: https://mathewscounseling.net/blog/teen-mindfulness-self-care/
Part 4: https://mathewscounseling.net/blog/practicing-mindful-self-care/
