Protecting democracy is a serious and ongoing commitment—especially in the face of initiatives like Project 2025 and the actions of the current Republican administration. This is a marathon, not a sprint. We need every one of you for the long haul, which means caring for yourself is not just important—it’s essential. Self-care is not selfish; it’s how we sustain the energy and clarity needed to show up for others. In the midst of all the urgency and noise, take a moment to pause, breathe, and listen to your body. Rest isn’t a luxury—it’s a foundation for resilience.

Six Essential Elements of Self-Care:

Sleep - Sleep plays a vital role in managing stress and supporting mental health. During sleep, the brain processes emotions, consolidates memories, and resets neural activity, which helps improve mood and emotional regulation. Poor sleep can increase feelings of anxiety, irritability, and depression, while consistent, high-quality sleep can strengthen resilience to stress and enhance overall psychological well-being. (NIH)

Nutrition -​ Nutrition plays a crucial role in maintaining good mental health, as the brain relies on a range of nutrients to function effectively. Diets rich in fruits, vegetables, whole grains, lean proteins, and healthy fats support brain health by reducing inflammation and promoting balanced neurotransmitter activity (Owen & Corfe, 2017). Specific nutrients like omega-3 fatty acids, B vitamins, iron, zinc, and magnesium have been linked to improved mood and cognitive function (Rao et al., 2008). On the other hand, diets high in processed foods, refined sugars, and unhealthy fats have been associated with increased risk of depression and anxiety (Lassale et al., 2019). Eating a balanced, nutrient-dense diet can help stabilize energy levels, improve focus, and support emotional well-being over the long term.

Connection - Connecting with people—and even animals—you care about is incredibly beneficial for mental health. Meaningful social interactions help reduce feelings of loneliness, lower stress levels, and boost mood by increasing the release of oxytocin, a hormone linked to bonding and emotional regulation (Heinrichs et al., 2003). Even simple acts like a 20-second hug can significantly reduce cortisol (the stress hormone) and promote a sense of calm and connection (Grewen et al., 2005). Relationships with pets offer similar benefits, providing comfort, reducing anxiety, and improving overall emotional well-being (Beetz et al., 2012). These connections act as protective factors, especially during stressful times.

Exercise - Moderate exercise is beneficial for mental health because it stimulates the release of endorphins and other neurotransmitters that enhance mood and promote a sense of well-being (Harvard Health Publishing, 2021). It can help reduce symptoms of anxiety, depression, and stress by regulating stress hormones like cortisol (Mayo Clinic, 2023). Additionally, regular physical activity supports better sleep, increases self-esteem, and provides a structured routine—all of which are protective factors for mental health (Sharma et al., 2006; NIMH, 2022).

Centering Practice - A centering practice such as mindfulness or prayer can significantly benefit mental health by helping individuals manage stress, reduce anxiety, and improve emotional regulation (Goyal et al., 2014). These practices encourage present-moment awareness and foster a sense of inner calm, which can counteract the effects of negative thought patterns and promote resilience (American Psychological Association, 2021). Prayer, for some, also provides a sense of connection, hope, and meaning, which are protective factors for mental well-being (Koenig, 2012).

Recreational Substances - When you're stressed, turning to alcohol, cannabis, or other substances can actually worsen mental health over time. While they may offer temporary relief, these substances can disrupt brain chemistry, impair emotional regulation, and increase symptoms of anxiety and depression (Volkow et al., 2016). Regular use during periods of stress is linked to a higher risk of developing substance use disorders and can interfere with healthy coping mechanisms (SAMHSA, 2020). Additionally, substances like alcohol and cannabis can negatively affect sleep and cognitive functioning, further compounding stress-related challenges (NIDA, 2021).

AND… HAVE FUN!

• Walk in the woods
• Dance
• Listen to uplifting music
• Journal 
• Read for pleasure
• Listen to a “light” podcast
• Watch a funny show 
• Turning off screens and enjoy peace 
• Be crafty
• Call a friend 
• Attend a live performance - music, comedy
  
   

Remember: It’s all about balance.  You don’t have to earn rest.  Take care of yourself—you are your most important resource.

American Psychological Association. (2021). Mindfulness meditation: A research-proven way to reduce stress. https://www.apa.org/topics/mindfulness/meditation

Beetz, A., Uvnäs-Moberg, K., Julius, H., & Kotrschal, K. (2012). Psychosocial and psychophysiological effects of human-animal interactions: The possible role of oxytocin. Frontiers in Psychology, 3, 234. https://doi.org/10.3389/fpsyg.2012.00234

Goyal, M., Singh, S., Sibinga, E. M. S., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018

Grewen, K. M., Anderson, B. J., Girdler, S. S., & Light, K. C. (2005). Warm partner contact is related to lower cardiovascular reactivity. Biological Psychology, 69(1), 5–21. https://doi.org/10.1016/j.biopsycho.2004.11.002

Harvard Health Publishing. (2021). Exercising to relax. Harvard Medical School. https://www.health.harvard.edu/staying-healthy/exercising-to-relax

Heinrichs, M., Baumgartner, T., Kirschbaum, C., & Ehlert, U. (2003). Social support and oxytocin interact to suppress cortisol and subjective responses to psychosocial stress. Biological Psychiatry, 54(12), 1389–1398. https://doi.org/10.1016/S0006-3223(03)00465-7

Koenig, H. G. (2012). Religion, spirituality, and health: The research and clinical implications. ISRN Psychiatry, 2012, Article ID 278730. https://doi.org/10.5402/2012/278730

Lassale, C., Batty, G. D., Baghdadli, A., et al. (2019). Healthy dietary indices and risk of depressive outcomes: A systematic review and meta-analysis of observational studies. Molecular Psychiatry, 24(7), 965–986. https://doi.org/10.1038/s41380-018-0237-8

Mayo Clinic. (2023). Depression and anxiety: Exercise eases symptoms. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

National Institute of Mental Health. (2022). Caring for Your Mental Health. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

National Institute on Drug Abuse (NIDA). (2021). Common comorbidities with substance use disorders. https://nida.nih.gov/publications/research-reports/common-comorbidities-with-substance-use-disorders/part-1-the-connection-between-substance-use-disorders-and-mental-illness

Owen, L., & Corfe, B. (2017). The role of diet and nutrition on mental health and wellbeing. Proceedings of the Nutrition Society, 76(4), 425–426. https://doi.org/10.1017/S0029665117001057

Rao, T. S. S., Asha, M. R., Ramesh, B. N., & Jagannatha Rao, K. S. (2008). Understanding nutrition, depression and mental illnesses. Indian Journal of Psychiatry, 50(2), 77–82. https://doi.org/10.4103/0019-5545.42391

Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary Care Companion to The Journal of Clinical Psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a

Substance Abuse and Mental Health Services Administration (SAMHSA). (2020). Coping with stress during infectious disease outbreaks. https://www.samhsa.gov/sites/default/files/tips-social-distancing-quarantine-isolation-031620.pdf

Volkow, N. D., Koob, G. F., & McLellan, A. T. (2016). Neurobiologic advances from the brain disease model of addiction. New England Journal of Medicine, 374(4), 363–371. https://doi.org/10.1056/NEJMra1511480