Hey there! Let’s talk about self-care—not the trendy version that makes you feel like you need a candle-lit bubble bath every night (though those are lovely), but real, meaningful self-care that feeds your soul and strengthens your faith. Life gets busy, and it’s easy to push self-care to the bottom of the list, but I want to encourage you to make time for it, especially in ways that align with your beliefs.

When you combine self-care with your faith, you’re not only looking after your mental and physical health—you’re also nurturing your spiritual connection. Here are some practical, actionable tips to create a faith-based self-care routine that will refresh your mind, body, and soul.

1. Start Your Day with Scripture and Prayer

When you wake up, the first moments of your day set the tone. Instead of diving into emails or scrolling your phone, consider spending a few quiet minutes with God. Read a verse or two that speaks to you and reflect on how it applies to your life.

One of my favorites is Psalm 46:10: "Be still, and know that I am God." These words remind me to pause, take a breath, and trust that God is in control, no matter how hectic life gets.

Actionable Tip: Keep a Bible or a devotional book next to your bed so you can reach for it first thing in the morning. Pair it with a quick prayer, thanking God for the day ahead and asking for guidance.

2. Combine Exercise with Gratitude

Taking care of your body is an act of worship—it’s honoring the gift of health God has given you. Exercise doesn’t have to mean a grueling workout. It can be as simple as a walk around your neighborhood, where you reflect on the beauty of creation and thank God for His blessings.

As you walk or move, think about 3-5 things you’re grateful for. Gratitude not only aligns with biblical teachings, but research shows it boosts mood, reduces stress, and improves overall mental health.

Scripture for Inspiration: 1 Corinthians 6:19-20: " Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore, honor God with your bodies”.
This verse encourages us to care for our bodies as a form of spiritual stewardship.

3. Journal with Purpose

Journaling is a powerful self-care tool. It helps you process emotions, clarify your thoughts, and connect with your faith. You can use your journal to write prayers, reflect on scripture, or track moments when you’ve seen God working in your life.

Actionable Tip: Create a “faith journal” section where you jot down your daily gratitude list, favorite scriptures, and answers to prayer. Over time, you’ll have a tangible reminder of God’s faithfulness.

Example Prompt: Reflect on Proverbs 3:5-6: "Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight."
Write about what it means to trust God with your current struggles.

4. Build in Moments of Stillness

We live in a noisy, busy world. Sometimes the most loving thing you can do for yourself is to step away and spend a few moments in stillness with God. This isn’t about doing more—it’s about being present.

Stillness could look like sitting in silence, meditating on a verse, or even practicing deep breathing while focusing on God’s love. Studies show that mindfulness practices like these can reduce anxiety, improve focus, and promote peace.

Scripture for Reflection: Isaiah 30:15: "In repentance and rest is your salvation, in quietness and trust is your strength."
This verse beautifully reminds us that quietness is not a lack of productivity—it’s a source of strength and renewal.

Actionable Tip: Set a timer for 5-10 minutes each day to simply be still. If you’re unsure where to start, try repeating a short prayer, like, “Lord, I trust You.” Pair this with deep breathing or focus on a scripture that resonates with you, letting God’s presence fill the quiet.

5. Serve Others as Self-Care

It might sound counterintuitive, but serving others can be a deeply restorative act of self-care. When you pour into others, you’re living out your faith in action and often find your own spirit refreshed in the process.

This could mean volunteering, helping a friend in need, or offering a kind word to someone who’s struggling. Remember, self-care isn’t selfish—it’s about being in a healthy place to show up for others.

Scripture for Reflection: Galatians 6:9: "Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up." Helping others can often remind you of the bigger picture and reconnect you with God’s purpose for your life.

Why Faith-Based Self-Care Works

When your self-care practices align with your beliefs, they become more meaningful and impactful. You’re not just going through the motions—you’re creating space to connect with God, reflect on His promises, and renew your spirit. And it’s not just anecdotal—research backs this up.

• Lower Stress Levels:
  A study published in the Journal of Behavioral Medicine found that spiritual practices such as prayer and meditation are linked to reduced cortisol levels, the hormone responsible for stress. This physiological reduction in stress can help calm your mind and body, leaving you feeling more at peace (Seeman, Dubin, & Seeman, 2003).

• Improved Mental Health:
  Research in the Journal of Religion and Health highlights that individuals who engage in regular spiritual practices report lower levels of depression and anxiety. These practices foster hope and resilience, which are critical in navigating life’s challenges (Koenig, 2012).

• Enhanced Life Satisfaction:
  A study in the International Journal of Psychology found that spirituality contributes to greater life satisfaction by fostering a sense of purpose and connection to a higher power. This connection is a key factor in emotional and psychological well-being (Van Cappellen, Toth-Gauthier, Saroglou, & Fredrickson, 2016).

• The Role of Gratitude:
  Gratitude, deeply rooted in spiritual traditions, has been extensively studied. Research published in Personality and Individual Differences showed that regularly practicing gratitude improves psychological health, increases happiness, and enhances relationships (Wood, Froh, & Geraghty, 2010).

By integrating these spiritual practices into your self-care routine, you’re not just improving your mental health—you’re fostering a deeper connection with God and living out your faith in a tangible way.

Your Next Step

Take one or two of these ideas and try them out this week. Maybe start your mornings with prayer or take a gratitude walk tomorrow. Whatever you choose, know that you’re taking a positive step toward aligning your daily habits with your faith.

You’ve got this, and I’m cheering you on every step of the way.

Until Next Time,

Kymberly
The Rooted Therapist MI