How to take care of yourself?

You've decided to begin your journey to recovery —a courageous and essential step. To support you, here are several practical tools and lifestyle habits that will help you move forward with confidence. By identifying your resources and planning your actions, you'll be better prepared and more confident to regain control of your life.

well-being

The pillars of well-being

To progress in your recovery, focus on these essential areas:

Set concrete goals
Take care of yourself
Strengthen your social ties
Practice meditation

Working towards your goals

People in recovery often share these valuable tips:

Focus on your strengths and successes .
Seek to solve problems rather than dwelling on them.
Look to the future , not to the hurts of the past.
Focus on your life , not just your illness.

Define your personal goals

As you progress, write down your main goals : some will be modest and short-term, others more ambitious and long-term.
Set small weekly or monthly milestones , and congratulate yourself on each success.
Every goal achieved—no matter how small—is a symbol of hope and progress.

Find what motivates you

Determining your goals can seem difficult at first. To help you:

Think about what excites you or brings you joy.
Think about what you would like to change in your life or develop further.
The more emotionally invested you are in your goals, the more likely you are to achieve them.

Build an action plan

Once your goals are defined:

Identify the means necessary to accomplish them.
Clarify why this goal is important and how your life will change once it is achieved.
List your strengths and skills that will help you achieve it.
Involve your supporters and resources (friends, family, professionals).
Stay focused on your goals, even in the face of obstacles.

👉 Recovery isn't always a bed of roses. There will be obstacles, but staying open, patient, and optimistic will help you move forward.

Keep a progress log

Create a journal or scrapbook with photos, quotes, and notes.
This notebook will become your progress record and a source of motivation.
Keep adding new goals to it, because rebuilding yourself is an ongoing process.

Self-care: an essential pillar of recovery

Taking care of yourself is fundamental to a successful recovery process.
People in recovery find that their physical, emotional, and spiritual health are intimately linked: supporting one helps the others flourish.
When you take care of all dimensions of your being , you increase your chances of staying balanced and healthy.

essential pillar

Assess your mental well-being

To help you, you can use a self-assessment tool for depression, anxiety, bipolar disorder, or post-traumatic stress.
👉 Visit screening.mhanational.org to take a quick and confidential mental health test.

Practical advice for a better lifestyle

Here are some simple habits you can adopt to take care of yourself every day :

🥦 Adopt a healthy lifestyle

Eat a balanced diet , get enough sleep and exercise regularly.
Avoid alcohol and drug use.
Manage your stress and make time to see your doctor for regular checkups.

🚿 Take care of your personal hygiene

Good hygiene has physical, social and psychological benefits:
It reduces the risk of illness, boosts your self-esteem and improves how others perceive you.

😴 Optimize your sleep (gentle tip)

An evening ritual helps you fall asleep: dim lighting, slow breathing, turning off the screen.
To improve comfort, a sleep mask can help block light and signal to the brain when it's time to rest ( discover the sleep mask ) .

🤝 Cultivate positive social connections

Spend time with friends and loved ones to strengthen your sense of belonging .
Join a support group to meet new people and share your experiences.

🎨 Do what you love

Every day, take time for an activity that makes you feel good :
dancing, gardening, painting, watching a series, listening to music, reading or cooking.
These little pleasures nourish your emotional balance .

emotional balance

🌸 Find ways to relax

Learn how to release pressure: try meditation , yoga , a relaxing bath , a massage , or simply a walk in nature .
To release tension in your shoulders or back, occasional use of a mini massager can complement your wellness routine ( see the mini massager ) .

💡 To learn more, visit LiveYourLifeWell.info , which presents the 10 tools for living better and maintaining good mental balance.

Strengthening Your Connections: The Power of Human Bonds

Self-care also involves nurturing your relationships . The connections we make with ourselves, with others, and with our community play a key role in emotional and mental recovery .
Cultivating joy, connection and serenity strengthens your resilience , that is, your ability to bounce back in the face of challenges.

We often talk about the four “Cs” of relational well-being :
Connecting to self , connecting to others , connecting to community , creating joy and satisfaction .
These four pillars will help you build a richer, more grounded and more fulfilling life. 🌼

Connecting with yourself

It is essential to regularly take the time to listen to yourself .
Without this, you may not notice when certain things change or become difficult to manage.
These personal “check-ins” allow you to take stock of your recovery journey and adjust your priorities if necessary.

Get to know yourself better

If you've ever been through dark times, you know how difficult it can be to get out of them.
Learning about your mental health helps you understand that these moments are not a personal weakness .
Make a list of your small victories and successes: it will be your ally on days when you feel down.

Keep an introspective journal

Keeping a personal journal is a great way to explore your emotions and thoughts.
Write honestly , without filter. This will help you better understand your needs and gently relieve stress .
Anchoring tip: manipulating sensory balls while writing can facilitate stress management and concentration ( discover sensory balls ) .

Share your story

Becoming an actor in your recovery by sharing your journey is a powerful therapeutic approach.
Writing or talking about your experiences can help others feel less alone — while also building your own confidence.
The power of testimony and shared vulnerability is a powerful lever for healing.

testimony

Connect with others

Spending time with caring, positive people —friends, family, support groups, or peer counselors—can improve your mood , reduce stress , and strengthen your sense of worth .

The proven benefits of social connection

Research shows that:

People surrounded by others are happier and feel more satisfied .
Loneliness increases certain health risks , such as high blood pressure.
Strong community ties are associated with increased longevity .

Different forms of support

The connection is manifested through:

Concrete help (a service, a helping hand);
Emotional support (listening, empathy);
A perspective (put into perspective, clarify);
Kind advice ;
Validation (recognizing your emotions and passions).

Evaluate your support network

Ask yourself if you have people around you who:

Make you feel comfortable , without judgment;
Listen to you sincerely;
Help you solve problems;
Value you and believe in you;
Take your concerns seriously.

If you answered “no” to some of these questions, it may be time to create new positive connections .

Connect with your community

Feeling connected to a caring community strengthens emotional stability and resistance to stress.
Look for group activities that match your interests: walking groups, reading groups, art groups, sports groups, language classes or local volunteering .

Volunteering: a way to give and receive

Getting involved in an association is an excellent way to find meaning , meet inspiring people , and contribute positively to society.

Some guidelines for fulfilling volunteering:

Choose the mission that suits you (skills, passions, availability).
Make sure that your time is valued (role of volunteers, pace, supervision).
Find your network through dedicated platforms or local associations.

💬 Volunteering fosters strong bonds —a proven factor in maintaining long-term mental health .
For your recovery moments after exercise, a flannel blanket provides gentle warmth that helps you let go ( see the flannel blanket ) .

Creating Joy and Satisfaction: Nourishing Your Inner Well-Being

Living with a mental health disorder or going through a difficult time can be physically, emotionally, and mentally exhausting .
Yet cultivating positive emotions is one of the most effective ways to build resilience and promote healing.

Studies show that pleasant emotions :

Reduce stress hormones ,
Improve concentration and creativity ,
Stimulate the immune system ,
Help to better cope with everyday difficulties .

The Power of Joy

Laughing, playing, creating, having fun: these simple activities generate beneficial effects .

Laughter reduces pain, relaxes muscles and improves circulation.
Hobbies provide a sense of competence and mental breathing space.
Positive emotions increase our ability to solve problems and bounce back.
In a study of twins, the twin who participated in more leisure activities had a lower risk of developing a cognitive disease such as Alzheimer's.

Ideas for cultivating joy in everyday life

🌈 Reconnect with your inner child

Do an activity you loved as a child: running in the rain, finger painting, playing in the garden.
These carefree moments remind us that fun and spontaneity are essential to emotional balance.

🧁 Try something new

Do something you've always dreamed of doing: learn to cook a complex dish, build something with your hands, learn photography or a language.
Curiosity is a driver of well-being.

😂 Treat yourself to a moment of humor

Watch a comedy movie, listen to a comedy podcast, or reread comic books.
Laughter is a natural therapy that relieves tension and enhances the joy of living.

💆 Gently relieve tension

An occasional massage soothes muscles and promotes deep relaxation .
At home, a mini massager is a practical option for releasing tense areas ( discover the mini massager ) .

🌳 Take a nature break

A walk in the forest, by the sea or in a park soothes the mind.
Contact with nature improves job satisfaction, reduces mental fatigue and increases concentration.
To prolong this cocooning feeling at home, wrap yourself in a flannel blanket ( see the flannel blanket ) .

Meditate: find calm and clarity

Meditation is an ancient practice that brings both calm and resilience .
Numerous studies have demonstrated its benefits on anxiety , depression , chronic pain , heart disease , asthma and even hypertension .

How to start meditating?

No experience or special equipment is required. Just a few minutes a day are enough to feel the first effects.
Gradually increase the duration (10, 20 or 30 minutes).
Apps , videos and books offer guided exercises.

The main forms of meditation

🧘♀️ Deep breathing

Sit or lie down comfortably. Place your hands on your stomach. Inhale slowly through your nose for a count of four; feel your stomach rise.
Hold for a second, then exhale gently through your mouth. Repeat several times.
This practice soothes the nervous system and refocuses the mind.

🌬️ Mindfulness Meditation

Focus on your breathing and welcome your thoughts without judgment .
If your mind wanders, gently bring it back to the breath.
Grounding tip: Gently squeezing sensory balls can help bring you back to the present ( see sensory balls ) .

🌲 Positive visualization

Close your eyes and imagine a peaceful place: beach, forest, mountain.
Mobilize your senses: sounds, smells, sensations .
This technique promotes deep relaxation .

🔁 Repetition of a mantra

Choose a calming word or phrase (e.g., “I am calm and present.” ).
Repeat it quietly or to yourself to create a relaxation response .

🕊️ Meditation in motion

Tai chi or qi gong combines breathing, slowness and body awareness.
For a more cozy evening session, combine your practice with a night mask to limit the light before going to sleep ( discover the night mask ) .

Meditation

In summary

Recovery and mental well-being are based on a balance between action and gentleness :

Set realistic goals ,
Take care of your body and mind ,
Surround yourself with kind people ,
Feed the joy ,
And cultivate inner calm through meditation.

Every small step counts: your path to fulfillment begins with a simple decision— to take care of yourself .

Country/region

Language