For young people of color, prioritizing self-care is a powerful and radical act that nurtures both individual well-being and collective resilience. As you develop your action plan for self care, you may notice that you need fresh ideas on how to restore or maintain balance that supports your mental health and well-being. Take a look at these strategies and consider which can be a part of your personal story of mindful justice and mental health. 

How the Exercise Works

As you go through the chart of strategies to restore and maintain balance, take these steps:

  1. Explore Strategies for Restoring and Maintaining Balance: Read each tip, reflect on how it could fit into your life, and personalize it in the space provided.
  2. Step 2: Choose Your Focus Areas. From the strategies below, pick 3-5 that resonate with you most. Grab a piece of paper, your phone, or a laptop and write them down.
  3. Create Your Action Plan: Answer the following to start putting self-care into action:
    • When will you start practicing your chosen strategies?
    • What tools or reminders will help you stay consistent?
    • Who can support you in maintaining balance?

10 Tips You Can Use to Restore and Maintain Balance

Restoring Balance Maintaining Balance
1. Mindful Breathing. Practice deep, slow breaths to calm your nervous system with 4 counts to inhale, 7 counts holding your breath, and 8 counts to exhale.

Try it: Set a timer for 5 minutes and practice the 4-7-8 breathing technique. When can you carve out those 5 minutes today?

 1. Consistent Sleep Routine. Stick to a regular sleep schedule of seven or more hours each night to support physical, emotional, and spiritual health.

Try it: Decide on a bedtime tonight and create a relaxing pre-sleep ritual to help you wind down. What will you include in your ritual?
2. Practice gratitude. Take time to note things you’re thankful for each day.

Try it: Write down three things you’re grateful for right now, no matter how small. What’s the first thing that comes to mind?

 2. Balanced Nutrition. Eat nourishing foods that support energy and emotional stability.

Try it: Plan your next meal or snack to include one nourishing ingredient. What will you choose?
3. Digital Detox. Take a break from social media and screens to reset your mind.

Try it: Pick a time today to put your phone away and take a 30-minute screen break. What activity will you do instead?

 3. Hydration. Drink enough water daily to keep your body and mind functioning optimally.

Try it: Fill a water bottle and keep it near you for the next hour. How many sips can you commit to take before the hour is up?
4. Journaling. Explore your beliefs about the meaning and purpose of life. Think about how to guide your life by the principles that are important to you.

Try it: Set aside 10 minutes to write about what gives your life meaning. Reflect on the principles or values that matter most to you. What is one small action you can take today to align with those values?

 4. Body Movement. Just 30 minutes a day of walking can boost mood and reduce stress.

Try it: Put on your favorite song and move your body for 5 minutes. Which song gets you moving?
5. Therapeutic Crying. Allow yourself to release emotions through crying without judgment.

Try it: Allow yourself 10 minutes in a safe space to feel and release your emotions. Where do you feel most comfortable expressing yourself?

 5. Mindfulness Practice. Incorporate daily meditation or mindfulness activities.

Try it: Find a quiet spot and focus on your breath for 3 minutes. How can you remind yourself to return to this practice tomorrow?

Restoring Balance Maintaining Balance
6. Movement Therapy. Engage in gentle physical activity like yoga, stretching, or dancing.

Try it: Stretch or do a gentle yoga pose right where you are. Which part of your body feels like it needs movement the most?

 6. Creative Expression. Explore art, music, writing, or other creative outlets to nurture joy.

Try it: Grab some paper or open a notes app and doodle, write, or brainstorm for 5 minutes. What creative idea have you been wanting to explore?
7. Nature Connection. Spend time outdoors to restore your sense of peace and grounding.

Try it: Step outside and take a moment to notice the sky, trees, or air around you. What’s one thing you observed that brought you peace?

 7. Boundary Setting. Decide what must get done now and what can wait. Say no to new tasks if you feel they’re too much.

Try it: Look at your to-do list and pick one task to delegate, delay, or say no to. What can wait until tomorrow?
8. Talk it Out. Share your feelings with a trusted friend or support group. Talk to a mental health professional if you feel unable to cope, have suicidal thoughts, or use drugs or alcohol to cope.

Try it: Call or message someone you trust and share one thing on your mind. Who’s your go-to person for support?

 8. Tap into social connections and community. Surround yourself with positive, healthy people. Ask for help when you need it.

Try it: Reach out to someone who makes you feel supported and plan a short chat or meet-up. Who will you connect with today?
9. Cultural or Spiritual Practices. Engage in prayer, meditation, or rituals that connect you to your roots.

Try it: Spend 5 minutes engaging in a meaningful cultural or spiritual practice. What’s the first practice that comes to mind that brings you cultural joy or meaning?

 9. Show compassion for yourself. Note what you’ve accomplished at the end of the day, not what you didn’t.

Try it: Write down one thing you accomplished today, no matter how small. How can you celebrate that win right now?
10. Be aware of your body. Mentally scan your body from head to toe. Bring your attention to how each part feels. Try to respond to what your body needs from you, such as rest, silence, or movement.

Try it: Close your eyes and mentally scan your body from head to toe. What part of your body is asking for attention? How will you take care of this part?

 10. Plan Joyful Activities. Schedule hobbies or interests that bring you happiness and fulfillment.

Try it: Add a fun activity to your calendar for this week, even if it’s just 15 minutes. What’s one thing you’re excited to do?

Reference: NIH Wellness Toolkits https://www.nih.gov/health-information/emotional-wellness-toolkit 

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    My Digital Sanctuary brings information and creativity together to support soul care, a holistic approach to emotional, physical and spiritual well-being from the Steve Fund. Created by mental health experts who specialize in serving young people of color and their families, My Digital Sanctuary shares the help, hope, and healing we need not just to survive but to thrive.