Many of us believe that self-care means indulgence, bubble baths, spa days, or “me time”. While these are all lovely approaches, these narrow definitions can backfire, leaving clients feeling guilty or unworthy when they don’t pamper themselves. In our therapy practice, we reframe self-care as any intentional act that nourishes your mind, body, or relationships.

In sessions, a therapist might invite you to share your self-care rituals. One client described elaborate Sunday rituals, face masks, scented candles that became sources of stress when she fell behind. Through cognitive-behavioral therapy (CBT), we identified the underlying belief “If it isn’t luxurious, it doesn’t count” and tested it with a behavioral experiment: replacing a bath with a five-minute breathing break at work. She discovered that brief pauses reduced her tension just as effectively.

Key myths and reframed truths:

Myth: Self-care requires large blocks of time.
Truth: Even micro-breaks three deep breaths, a short walk, a comforting stretch activate the parasympathetic nervous system and reset stress levels.

Myth: Self-care is selfish.
Truth: Prioritizing basic needs sleep, nutrition, and connection sustains your capacity to support others without burnout.

Myth: Self-care is the same for everyone.
Truth: Personalized routines- whether a gratitude jot, an affirming call with a friend, or a moment of creative expression align with your values and needs.

By debunking these myths, clients free themselves to design sustainable practices. For guidance on developing a self-care plan that fits your life and goals, explore our emotional regulation techniques and adult support services.