When we think about staying healthy, we often focus on physical activity and annual checkups. But true wellness includes your mental and emotional well-being, too. One of the ways you can support your mental health is by practicing self-care.

“Self-care is taking care of your body, your nutrition and your mental health,” Caitlin Skow, registered nurse care manager at Blue Cross and Blue Shield of Nebraska (BCBSNE), says. “It’s about focusing on decreasing your stress levels to avoid that cortisol dump that can negatively affect your heart and your health.”

Here are some tips on building a self-care routine that works for you and where to turn for support when you need it.

Where to start

The best place to start is to assess your situation, Skow says. Start by asking yourself a few questions to determine what self-care means to you:

  • What makes me happy?
  • What do I enjoy doing?
  • What do I do that I am proud of myself for?

These questions can help determine what activities could help lower your stress levels and help you take care of your mind and body.

Next, take a look at what might be getting in your way. Are you too busy? Is your schedule too rigid? Are you simply not prioritizing time for yourself?

“Roadblocks look different for everyone,” Skow says. “It might be how your day is structured or simply not setting aside time. Identify what’s holding you back and create a plan to overcome it.”

Set goals that stick

Once you’ve defined what self-care looks like for you and identified your obstacles, it’s time to build a routine and set goals that work for you.

“I really like to stress with people to set a goal that’s achievable when they’re first starting out,” Skow says. “Using the SMART goal framework is a great place to start to ensure you are setting yourself up for success in your self-care journey.”

SMART stands for:

  • Specific: Be clear about what you want to accomplish.
  • Measurable: Track your progress so you know when you’ve succeeded.
  • Achievable: Make sure your goal fits into your current lifestyle.
  • Relevant: Align your goal with your broader wellness priorities.
  • Timely: Set a deadline to stay motivated.
Make yourself a priority

Self-care isn’t selfish; it’s essential, Skow says.

Whether it’s rearranging your schedule, taking a walk or spending five quiet minutes practicing mindfulness, small changes can make a big difference.

“Long-term exposure to stress actually harms your heart and contributes to chronic disease,” Skow says. “So, you just have to take care of yourself. It’s like they tell you when you get on an airplane. You have to put on your own oxygen mask before helping others. You can’t take care of others until you take care of you.”

Reach out for support

BCBSNE is committed to supporting the whole health and well-being of our members and the communities we serve, that means your mental health, too.

Whether you want guidance for practicing self-care, need immediate crisis support or something in between, we are here to help.

Visit our mental well-being page to learn about the resources available.