What Does Self-Care Really Look Like?

We’ve all seen it on Instagram: a red light face mask, a bubble bath, a glass of wine, maybe a candle burning in the background, and the caption reads #selfcare. Don’t get us wrong, those things can feel comforting in the moment. But if you’ve ever tried to wine or bubble bath your way out of anxiety or burnout, you’ve probably realized that surface-level fixes don’t go very far.

At Still I Run, we believe that true self-care runs deeper. It’s about consistently taking care of your mental health, showing up for yourself even when it’s hard, and building habits that help you cope with life, not escape it. Which means it might be time to rethink what self-care really means.

Why is Self-Care Important These Days?

Modern life is...a lot. Most of us are juggling a full plate of responsibilities: work, relationships, family, social obligations, the news cycle, and everything in between. Add in rising rates of anxiety, burnout, and chronic stress, and it’s no wonder so many of us are feeling overwhelmed.

That’s where self-care comes in—not as a trend, but as a lifeline.

According to the World Health Organization, self-care plays a critical role in helping individuals promote health, prevent disease, and cope with illness. It’s a core part of both mental health and physical health.

When you practice self-care intentionally, you’re not just improving your mood; you’re actually supporting your brain, your nervous system, your heart, and even your immune function.

These days, the stakes feel higher. We're living in a world where access to health services isn't always guaranteed, substance abuse and chronic disease are on the rise, and daily stress can feel nonstop. Creating your own self-care plan gives you the power to respond, not just react. It puts tools back in your hands to help you feel more grounded, resilient, and connected to yourself and others.

Self-care also helps fill the gap when the health care system falls short. Not everyone has easy access to mental health care, but most people can implement small, affordable self-care interventions in daily life, like drinking more water, setting boundaries, moving your body, or getting enough sleep. These might seem simple, but they’re powerful when practiced consistently.

Self-Care Isn’t Always Instagram-Worthy (And That’s Okay)

Self-care isn’t always spa days and green juices. Sometimes, it’s dragging yourself out for a short walk when you’d rather stay in bed. It’s logging off social media when your brain needs quiet. It’s finally making that therapy appointment.

The World Health Organization defines self-care as "the ability of individuals, families and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health worker." That’s a far cry from treating yourself to an expensive latte.

True self-care is often invisible. It’s setting a budget. Saying “no” to plans that drain you. Turning off your phone after 9 PM so you can get enough sleep. Choosing a morning run over a late-night binge. These small, everyday self-care practices build the foundation for real, lasting health—both physical and mental.

Let’s Talk About Movement

We’re a little biased, but hear us out: exercise—especially running—is one of the most powerful self-care strategies out there. It helps your brain and your body work better. It boosts mood, reduces symptoms of anxiety and depression, improves sleep, and gives you a sense of accomplishment, even on hard days.

Running isn’t about performance here. At Still I Run, we believe in using running as a tool to take care of your mental health. It’s not about speed or race distance. It’s about lacing up, moving your body, and giving yourself space to breathe, both literally and emotionally.

Running can be a self-care intervention that doesn’t require a prescription or a co-pay. It’s an act of self-monitoring, of checking in with your body and your mind. Whether you’re training for a race or walking intervals around the block, you’re making an intentional choice to support your own mental and physical health.

Rest Is Productive, Too

Let’s make this clear: rest is not lazy. It’s necessary. Getting enough sleep isn’t a luxury—it’s a health care practice. In fact, chronic lack of sleep is linked to increased risk of anxiety, depression, and other mental health conditions, as well as heart disease, diabetes, and impaired cognitive function.

In a world that glorifies the hustle, choosing rest is a radical act of self-care. If you’re training for something or even regularly running, rest days help your body recover. If you’re dealing with stress or illness, rest helps your nervous system reset. Sleep is where healing happens, both physically and emotionally.

If you’ve been feeling irritable, overwhelmed, or stuck in negative feelings, check your sleep habits. Are you going to bed at a consistent time? Are you spending time winding down without screens? Real self-care often starts with getting your sleep back on track.

Therapy Is a Power Move

Here’s something we’ll never stop saying: going to therapy is one of the best self-care strategies you can commit to.

You don’t have to be in crisis to see a therapist. You don’t need to have a diagnosis. Therapy can help you better understand your thought patterns, work through stress, process trauma, and develop new tools for daily life. It’s proactive. It’s practical. And it’s incredibly brave.

Just like you wouldn’t wait for your teeth to fall out before seeing a dentist, you don’t have to wait for a breakdown to seek mental health support.

Boundaries Are Self-Care, Too

Self-care sometimes looks like canceling plans. Or muting group chats. Or unfollowing social accounts that are no longer serving you.

Boundaries are a form of self-respect, and they’re essential for mental health. They help you conserve energy, reduce stress, and protect your peace. Saying “no” to what drains you means saying “yes” to your own well-being.

Start small. Maybe it’s not checking email after 6 PM. Maybe it’s telling your friend, “I’m not up for talking tonight, but I care about you.” Or skipping that party because you need a solo night in. Boundaries let you show up as your best self, instead of running on fumes.

Fuel Your Body Properly

Nourishment is not a punishment or a reward. It’s a basic form of self-care. What you eat directly affects your ability to think clearly, manage stress, and recover from physical and emotional strain.

That doesn’t mean you have to eat “perfectly”—whatever that means. It means paying attention to how food makes you feel. Eating consistently. Drinking water. Listening to your hunger cues. And yes, enjoying treats without guilt, but not using food or alcohol as your only coping tool.

While we're on the topic, as much as social media may glorify it, drinking alcohol is not self-care. If you’re using it to avoid feelings, escape stress, or manage social anxiety, that’s substance abuse, not support. There's no judgment here, just a reminder to check in with yourself. If something leaves you feeling worse in the long run, it’s probably not part of your best self-care plan.

(If this is something you think you may be struggling with, you can contact the Substance Abuse and Mental Health Services Administration (SAMHSA)'s national helpline at 1-800-662-4357 for support and treatment options.)

Connection Heals

Spending time with people who truly see and support you is a powerful self-care practice. Social connection helps us feel safe, valued, and less alone. It’s protective against depression, anxiety, and chronic disease—and it makes life more joyful.

At Still I Run, we’ve seen firsthand how running in community creates belonging. Whether you’re part of a Run Chapter, fundraising for Team Still I Run, joining one of our virtual events, or connecting with a friend on a morning jog, community reminds us we’re not in this alone.

You don’t have to have a huge support network. One or two people who get it can make all the

difference. Self-care includes asking for help, accepting support, and offering connection when you can.

It’s Not a One-Time Thing—It’s a Daily Practice

This is the part that’s both hard and hopeful: self-care isn’t something you check off a list once. You need to practice self-care every day. And sure, sometimes you’ll mess up. You’ll forget. Life will get lifey. That’s okay.

Self-care isn’t about perfection. It’s about small, consistent actions that add up over time. Moving your body. Drinking water. Logging off. Taking breaks. Talking to someone. Reflecting on how you feel. Tracking your progress. Celebrating the tiny wins. All of these are self-care practices that support both disease prevention and chronic disease management.

When you start to look at self-care as part of your daily life—not a “treat” you earn—you begin to reclaim your mental and physical health from a system that often ignores it.

Make Your Own Self-Care Plan

Your self-care plan doesn’t have to look like anyone else’s. Maybe it includes running three times a week. Or therapy. Or journaling every morning. Or spending time with your dog. Or saying “no” more often. Or eating more vegetables. Or asking for help. Or all of the above.

The important thing is that it works for you—and that it helps you cope with stress, take care of your well-being, and show up for the things and people you care about.

If you don’t know where to start, here are a few ideas:

• Try out our Mental Health Runner Program for structured support

• Create a simple daily checklist of things that help you feel good

• Prep a few nourishing meals or snacks ahead of time so you’re not running on empty

• Practice saying “no” to one thing this week that doesn’t align with your values or bandwidth

• Unfollow or mute social media accounts that make you feel anxious, overwhelmed, or “less than”

• Schedule one “maintenance” task per week: a therapy session, a workout, a phone call with a friend

And above all—be kind to yourself. You’re doing the best you can. Keep going.

If you’d like more resources to support your self-care journey, check out our Mental Health Runner Program, explore our blog, or join a local Run Chapter. We're here to remind you that every mile—and every moment of showing up for yourself—matters.