Self-care can start to feel overwhelming when it turns into a long list of things you think you “should” be doing. Life happens, and self-care can be quickly abandoned if it seems overwhelming or if you are unsure where to start. A helpful way to think about self-care is to consider each part of the self-care wheel as individual components.
A simple way to do this is to remember that self-care is a R.E.C.H.A.R.G.E, that is, Rest, Exercise/nutrition, Connection, Humility and Gratitude, Assertiveness and boundaries, Grounding, and Energy awareness. In reminding yourself that self-care is a R.E.C.H.A.R.G.E., you can check in with the different parts of your life that affect your mental health and notice what might need a little more attention right now.
R: Rest (Sleep)
Sleep is the foundation. When you are not rested, everything else feels heavier.
Helpful ways to practice:
- Pick a realistic wind-down time
- Lower stimulation before bed, like dimming lights or putting your phone away earlier
- Prioritize sleep hygiene and sleep rituals
E: Exercise and Nutrition
This is about supporting your body. Food and movement directly affect your energy and mental health.
Helpful ways to practice:
- Add hydration and balanced meals
- Choose movement that feels sustainable, like walking, stretching, or light activity
- Keep it simple and consistent
C: Connection (Social Interaction)
We all need some form of connection, even if it is minimal. Too much isolation can negatively impact how you feel.
Helpful ways to practice:
- Reach out to someone you trust, even briefly
- Spend time with people in ways that are meaningful (planned activities, phone calls, etc.)
H: Humility and Gratitude
Gratitude helps ground you, especially when your mind is focused on stress or what is missing.
- Notice small things that felt okay during your day, track these instances in a gratitude journal
- Keep it real, not forced or overly positive
A: Assertiveness (Boundaries)
Boundaries protect your energy. Without them, it is easy to feel overwhelmed or resentful.
Helpful ways to practice:
- Check in with yourself before committing to things
- Practice saying no in small ways
- Remind yourself that protecting your energy is OK and a form of self-compassion
R: Recreation (Hobbies and Interests)
This is the part of life that reminds you that you are more than your responsibilities.
Helpful ways to practice:
- Set aside small pockets of time for things you enjoy
- Try something new without pressure to be good at it
- Reconnect with old interests you have let go of
G: Grounding (Nourishment for Mind and Body)
Grounding helps you slow down and reconnect with yourself when things feel overwhelming.
Helpful ways to practice:
- Take a few quiet minutes without distractions
- Check in with your thoughts and feelings instead of pushing them away
E: Energy Awareness (Check In)
This ties everything together. It is about noticing how you are actually doing.
Helpful ways to practice:
- Pause and ask yourself what your energy feels like
- Notice patterns in what drains or restores you
- Adjust your expectations based on how you feel
Self-care does not have to be all-or-nothing, and it does not need to look perfect to be meaningful. Small, consistent acts of care can make a significant difference over time. By viewing self-care through the lens of R.E.C.H.A.R.G.E., you can gently check in with the areas of your life that may need more support without adding pressure or unrealistic expectations. Some days may call for more rest, while others may require connection, boundaries, or grounding. The goal is not to do everything at once, but to build awareness of what helps you feel supported, balanced, and cared for in the season you are currently in.
About Nina Harvey-Bolden:
Nina is a Resident in Counseling who graduated from Regent University with an M.A. in Clinical Mental Health Counseling. As an advocate for mental wellness, she is passionate about helping you achieve your best self through therapy and support. Nina has had the opportunity to work with teens and young adults. She has experience working with individuals who are dealing with depression, grief, anxiety, low self-esteem, identity exploration, and family/relational issues. To learn more about Nina, visit HERE!