The Truth About Self-Care
Self-care has become a buzzword in recent years. From luxurious bubble baths to matcha lattes, we’re surrounded by messages that tell us to “treat ourselves” in the name of wellness. And while there’s absolutely nothing wrong with enjoying a massage, sipping green juice, or spending a weekend at a yoga retreat — that version of self-care isn’t the full story.
Self-Care Is Not One-Size-Fits-All
The dominant narrative around self-care often centers on consumerism and comfort — and it tends to ignore the realities of systemic inequality. If we only define self-care through the lens of time, money, and aesthetics, we inadvertently make it a privilege rather than a right.
What about the folks who are working multiple jobs, raising kids without support, or navigating chronic illness? What about the impact of racial trauma, gender-based oppression, disability, or socioeconomic stress? These intersecting identities and experiences shape what self-care looks like — and what’s even possible.
Maslow’s Hierarchy: Starting with the basics
We can better understand how to take care of ourselves, when things like fancy or time-consuming rituals feel out of reach, by turning to Maslow. Psychologist Abraham Maslow offered a framework for understanding human needs. At the base of his pyramid are physiological and safety needs — things like food, water, shelter, and rest. Then comes love, belonging, esteem, and finally, self-actualization at the top.
This tells us something important: we can’t skip over the foundational needs and leap straight to self-actualization. It reminds us to meet ourselves where we are at. Sometimes the best we can do is to start small and with the basics. Self-care can’t always be a vacation — sometimes it’s calling a friend when you’re lonely, scheduling a doctor’s appointment, or making yourself a meal even when you're too tired.
Start Small — And Start Where You Are
So, how do we do this? Here are some examples of everyday self-care, on a more realistic and human scale:
Micro Self-Care (5–15 minutes):
Drink a glass of water mindfully
Step outside and take 3 deep breaths
Silence notifications for 10 minutes
Stretch your neck and shoulders
Say “no” to something you don’t have the capacity for
Mid-Level Self-Care (30 minutes–1 hour):
Cook (or order) a nourishing meal
Take a walk without your phone
Journal what you’re feeling without judgment
Foundational Self-Care (Ongoing):
Creating a bedtime routine to support sleep
Advocating for your mental health needs
Seeking financial, housing, or medical support
Committing to consistent therapy
Therapy as Self-Care: A Path Toward Wholeness
Self-care isn't always something we can do alone — and we’re not meant to.
Therapy offers a space to explore what’s getting in the way of your wellness, your rest, and your sense of self-worth. It gives you tools to care for yourself in sustainable, compassionate ways — and helps you challenge the internalized belief that you have to “earn” care or be “productive” to deserve rest.
At Nourished Wellness, we believe that therapy is self-care — not just because it’s healing, but because it creates space to come home to yourself. We want to invite a more honest, inclusive definition of self-care into the room — one that acknowledges trauma, equity, and the complex lives we lead.
Because caring for yourself shouldn’t be reserved for a privileged few. It should be a human right.
You're Allowed to Redefine Care for Yourself
If your self-care this week looks like surviving, asking for help, turning off your phone, or just sitting with your feelings — that’s enough.
And if you’re ready to explore what self-care can look like in your real life, we’re here to walk alongside you.
