It’s estimated that more than one in five U.S. adults live with a mental illness, making mental health a critical concern for millions (1). Yet, in a world where we’re constantly juggling work, relationships, and life’s endless to-do lists, self-care can often feel like a luxury we just can’t afford.

But what if self-care wasn’t an indulgence at all? What if science showed that small, intentional habits could rewire your brain, improve your mood, and help you cope with stress more effectively?

Self-care isn’t just about bubble baths or occasional spa days—it’s about taking charge of your mental well-being, using habits deeply rooted in neuroscience. Let’s explore the science behind self-care and discover practical, easy-to-implement habits that can make a tangible difference in your mental health.

What’s really happening in your brain during self-care?

When you hear "self-care," you might think of relaxing with a bath or unwinding with a good book. But behind the scenes, self-care does much more for your brain than you might realize. Whenever you engage in even the simplest self-care activities, you influence powerful brain areas responsible for regulating stress, emotions, and mood.

Think of it like this: your brain relies on neurotransmitters—tiny chemical messengers that control how you feel and react to life’s ups and downs (2). By taking small steps toward self-care, you can boost the production of key neurotransmitters like serotonin, dopamine, and oxytocin, which work together to improve your mental health.

Serotonin

You’ve probably heard of serotonin—it’s often called the "feel-good" chemical, and for good reason. Serotonin plays a big role in stabilizing your mood, helping you sleep better, and even regulating your appetite (3). The best part? It doesn’t take much to give serotonin a natural boost. Simple acts like spending a few minutes in nature, practicing mindfulness, or soaking up some sunlight can increase serotonin production, which helps reduce feelings of anxiety and stress (4). It’s like giving your brain a little dose of calm, without the need for any special equipment.

Dopamine

Ever feel a little rush of satisfaction when you check something off your to-do list or finish a quick task? That’s dopamine at work. Often called the “reward molecule,” dopamine is all about motivation, pleasure, and that sweet sense of accomplishment. It’s your brain saying, “Hey, good job, keep going!” (5).

Here’s the cool part: you don’t need to achieve anything huge to trigger dopamine. Something as simple as taking a five-minute break to stretch, drinking a glass of water, or completing a small task can give you a dopamine hit. This creates a positive feedback loop, motivating you to continue these good habits. It’s like giving your brain a little high-five every time you take care of yourself.

Oxytocin

You might know oxytocin as the “love hormone,” but it’s not just about romance. Oxytocin is released when we experience moments of connection, trust, and physical touch. It’s the chemical that makes us feel safe, comforted, and connected to others (6).

The beauty of oxytocin is that it doesn’t require big, grand gestures to be activated. Something as simple as calling a friend, hugging a loved one, or even petting your dog can trigger an oxytocin release. In return, you’ll feel calmer and more grounded—like the emotional equivalent of a cozy blanket wrapped around you (7). These little acts of connection are more than just feel-good moments; they’re science-backed ways to lower anxiety and help your brain reset during stressful times.

But, what about cortisol?

You might have heard about cortisol, commonly referred to as a “stress” hormone, but cortisol plays a key role in our bodies. It naturally peaks in the morning just before we wake up and drops throughout the day, reaching its lowest point before we sleep.

Related article: Is Your Stress Hormone Running on Overdrive?

But here’s the problem: if you are experiencing chronic stress, cortisol levels may stay elevated for too long, contributing to what feels like an endless state of tension. If you suffer from chronic stress, it can start to take a toll on both your mind and body, contributing to anxiety, depression, trouble sleeping, and even memory issues (9). Think of chronic stress as your brain’s version of a stuck alarm bell—constantly ringing, even when there’s no real emergency.

The good news? Self-care is one of the best ways to keep that alarm bell from going off unnecessarily. Simple practices like deep breathing, mindfulness, or even taking a few minutes to meditate can bring cortisol levels back to manageable (8). It’s like hitting the "reset" button on your stress response, allowing your brain and body to relax and recover.

5 science-backed self-care habits you can start today

Now that we’ve explored what’s happening in your brain during self-care, let’s dive into some simple, science-backed habits you can easily weave into your daily routine. The best part? These don’t take hours of your time, but they can greatly impact how you feel - mentally and physically.

1. Take a 5-minute mindfulness break

Feeling frazzled? Mindfulness is one of the most effective and well-researched ways to reset your mind. And here’s the good news: it doesn’t require silence for hours. Just five minutes of mindfulness can help you manage your emotions, reduce anxiety, and even improve your focus (10).

Find a quiet spot, sit comfortably, and close your eyes. Slowly breathe in through your nose, hold for a moment, and exhale through your mouth. Focusing on your breath gives your brain a much-needed break from the chaos, calming your nervous system, lowering cortisol levels, and boosting serotonin. It’s like hitting the refresh button for your brain in just a few minutes.

2. Take a walk in nature

Feeling overwhelmed or stuck in a loop of stressful thoughts? Step outside. Nature has an incredible way of calming the mind and lifting your mood. In fact, spending just 15 minutes outdoors can lower anxiety, reduce overthinking, and give you a mood boost by increasing dopamine (11).

Whether it’s a quick walk around your neighborhood, a trip to the park, or even sitting on your balcony with a cup of coffee, nature helps reset your brain. Plus, it reduces activity in the part of your brain that’s responsible for rumination—the cycle of repetitive negative thoughts that fuel anxiety and depression.

3. Stay hydrated

You’ve probably heard it before, but staying hydrated isn’t just good for your body—it’s essential for your brain, too. When dehydrated, even mildly, it can increase cortisol levels, leaving you feeling stressed, sluggish, and mentally foggy (8).

Make a habit of sipping water throughout the day. If you’re feeling drained, grab a glass of water, take a breather, and notice how it perks you up. Hydration helps keep cortisol in check, boosts cognitive function, and keeps you sharp and focused.

4. Move your body

You don’t need to run a marathon to boost your mental health. Just a few minutes of physical movement can trigger the release of endorphins—your body’s natural mood elevators—as well as dopamine and serotonin, which help you manage stress and feel good (12).

Don’t worry about fitting in a full workout if you're pressed for time. A quick five-minute stretch, dancing to your favorite song, or a few simple yoga poses can work wonders for your mental clarity and mood. It’s a fast, effective way to release tension and reset your day.

5. Connect with a friend

Feeling disconnected or stressed? Human connection is one of the most powerful ways to improve your mental health. When you reach out to a friend or loved one, your brain releases oxytocin—often called the “love hormone”—which helps you feel calmer, more grounded, and less anxious (7).

You don’t need a long, deep conversation to feel the benefits. Even a quick text or phone call can lift your spirits and remind you that you’re not alone. Connecting with someone you trust can immediately lower stress and give you a sense of belonging.

Related article: Take Control of Your Stress: Cortisol, Tips and Testing

Prioritizing mental health, every day

Self-care isn’t a one-time treat or something reserved for weekends; it’s a daily practice that keeps your mental health in check and strengthens your ability to cope with life’s stresses. By integrating simple, science-backed habits into your routine, you will feel more emotionally balanced, and your brain will be better equipped to handle whatever comes your way.

References

  1. National Institute of Mental Health: “Mental Illness”. Online. nimh.nih.gov
  2. Cleveland Clinic: “Neurotransmitters”. Online. my.clevelandclinic.org
  3. Cleveland Clinic: “Seratonin”. Online. my.clevelandclinic.org
  4. American Heart Foundation “Spend Time in Nature to Reduce Stress and Anxiety”. Online. heart.org
  5. Cleveland Clinic “Dopamine”. Online. my.clevelandclinic.org
  6. Cleveland Clinic “Oxytocin” Online. my.clevelandclinic.org
  7. Harvard Health “Oxytocin: The love hormone”. Online. health.harvard.edu
  8. Cleveland Clinic: “Cortisol”. Online. my.clevelandclinic.org
  9. Mayo Clinic: “Chronic stress puts your health at risk”. Online. mayoclinic.org
  10. News in Health “Mindfulness for Your Health”. Online. newsinhealth.nih.gov
  11. Cleveland Clinic “How the Outdoors can improve your mood”. Online. my.clevelandclinic.org
  12. Mayo Clinic “Exercise and Stress: Get moving to manage stress”. Online. mayoclinic.org