Summer is supposed to be the season of sunshine, freedom, relaxation, and fun—so why are you so drained? If you feel like you’re running on empty when you thought you’d be carefree, summer burnout might be to blame. It’s a real phenomenon, and it can seriously impact your life and well-being. 

Burnout during the summer months isn’t talked about or recognized as much as other types of burnout (like when it’s work-related). Summer burnout is the emotional, physical, and mental exhaustion that occurs when your expectations clash with the reality of your life. It’s tied to the unique pressures and disruptions that come with the season. Here, we’re sharing what causes summer burnout, how to recognize the signs, and practical steps you can take to reclaim your energy and enjoy the warm months of sun and fun. 

What Contributes to Summer Burnout?

Summer burnout can be tricky to spot, and it can catch you off guard. It’s a season filled with promises of rest and relaxation, but there are stressors and other factors that make it surprisingly exhausting. If you’re feeling more overwhelmed than uplifted this summer, the following reasons might be to blame. 

Disrupted routines

We rely on routine. Most of us do best when our days have structure and predictability. If you’re used to a steady flow of schedules, work, school, family, self-care, and other responsibilities, the lax days of summer can be hard to adjust to. The kids are home from school, you’re planning and going on vacations, the days are longer, and dinners are later. It can leave you feeling off-balance and burned out, and it’s not all in your mind, either. Research shows that disrupting daily routines is linked to increased symptoms of anxiety, depression, and stress.  

Work-life balance

On the surface, summer feels like it should be a time to slow down and enjoy life, but for many people, the opposite happens. You might be covering for coworkers on vacation or looking for someone to help you out. You may suddenly find yourself juggling new or shifting deadlines, trying to achieve a proper work-life balance, and having a hard time setting and respecting your boundaries. Any of these can be a major driver of burnout, and they can intensify as the summer months go on.

Social exhaustion

As fun as summer can be, the nonstop social events, like barbeques, weddings, reunions, play dates, pool days, and trips, can leave you feeling more drained than ever. The pressure to say yes to everything in your personal life becomes overwhelming, especially if you’re an introvert or already feeling stretched too thin. You might even start dreading planned activities (even ones you once looked forward to).

“We all have a social battery, and while opportunities to connect with friends and family in the summer can be fun, it can also be depleting with the calendar too packed, which drains your social battery. Even though it is summer, the demands from family and work aren’t magically less, yet the expectations for “summer fun” can increase exhaustion and stress. Make sure to build in time to restore and learn to say no!”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

Heat and sleep disruption

The summer heat can affect your quality of sleep and overall mood, and poor sleep makes you more vulnerable to burnout. So, if you’ve felt crankier, more tired, or like your brain fog is worse lately, the hot weather may be a factor. Studies show that heat exposure heightens stress levels and increases irritability. Research done by the American Psychological Association (APA) also found that heat affects cognitive function. 

The pressure to be happy or productive

By the time summer rolls around, you’re desperate to make the most of it. After all, it’s time to get out, make memories, and live your best life. This has probably always been the general attitude around summer, but today, social media amplifies it. There’s a constant pressure to live up to the expectations and have “the best summer ever,” which can cultivate a negative relationship between social media and mental health. Scrolling through post after post of once-in-a-lifetime vacations, Pinterest-worthy parties, and endless productivity can leave you feeling like you’ve fallen short. 

“While the world has created many opportunities for social media moments to highlight so-called “happy” and “productive” lives, be that around the holidays, birthdays, or summer time fun, it is crucial to remember that what you see in that snapshot moment is not what is going on behind the scenes. Ask yourself, does the pressure to create that “super fun productive” summer align with your values for what you want for yourself and/or your family? What moments do you want to remember and reflect on? What is meaningful to you? When you answer those questions, the pressure can lessen as you listen to yourself and not the outside noise.”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

Signs You Might Be Experiencing Summer Burnout

Unfortunately, burnout isn’t always easy to recognize. It can sneak up on you and show up in the subtlest ways. If you experience any of these things, it might be time to step back, reflect, and hit pause so you have time to recharge. 

Emotional symptoms

Burnout is associated with several emotional symptoms, including:

• Irritability 
• Feeling unusually impatient
• Persistent sadness 
• A sense of emptiness, even if everything seems good 
• Increased anxiety about plans, work, or relationships
• Feeling detached or like you’re just going through the motions
• Lack of motivation 
• No enthusiasm for things you usually enjoy

Physical symptoms

In addition to emotional signs of summer burnout, it can manifest in physical symptoms, like:

• Difficulty falling or staying asleep
• Feeling tired even when you get enough rest
• Headaches
• Muscle tension
• Unexplained aches and pains
• Change in appetite, including eating more or less than usual
• Frequent colds 
• Feeling run down 

Behavioral signs

There are behavioral symptoms of summer burnout to be aware of, too, including:

• Withdrawing from social activities
• Avoiding plans you were looking forward to
• Procrastinating 
• Struggling to complete tasks (at work or home)
• Relying more on substances like caffeine and alcohol to cope
• Neglecting self-care routines, like exercising, eating well, prioritizing sleep, or engaging in hobbies

How to Beat Summer Burnout

Summer burnout isn’t inevitable, and even if you think you have it, making adjustments to your life can turn things around. Even small changes will help you reclaim the season so you can avoid summer burnout and start enjoying your days again. 

Reintroduce structure into your days

If summer suddenly means no routine, try adding a little structure to your life. You don’t need a rigid schedule for summer—try starting with a consistent wake-up time or bedtime. Eat meals at regular times and create short morning or evening rituals. 

Prioritize rest and hydration

Rest and hydration are often underrated, but they can be powerful, easy ways to restore energy and improve mood. Even mild dehydration can affect your energy levels and mood. 

Set boundaries with social plans

If you’re constantly on the go and you can feel it wearing you out, take back your power by saying no when you need to. Summer doesn’t have to mean your calendar is overflowing with invitations and commitments. It’s OK to decline, scale back, or cancel when you need to. Downtime is essential for your well-being, and setting boundaries is healthy. 

“While it can be challenging, remember NO is a complete sentence! It is up to you to protect your own stores of energy and mental well-being. Giving grace to yourself as you would to a friend is crucial. Being able to say no if it is in your best interest will also allow you to say yes when you really want to and are able to for other opportunities.”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

Create cool, calm spaces

When your environment works for you, it can become your sanctuary. Use fans and blackout curtains to keep your home cool and comfortable. Run the air conditioning if you can. Use soft lighting and aromatherapy. Minor tweaks to your surroundings can make you feel more peaceful, even if the outside world is overwhelming. 

Practice mindfulness and self-care

Mindfulness is a great way to reconnect with yourself and manage stress and anxiety. It’s been shown in research to reduce anxiety, stress, and depression. Try breathing exercises for anxiety, meditation, or gentle movement to recenter yourself. 

Seek support if needed

We’ve discussed how high social demand can affect summer burnout, but feeling lonely during summer can feel just as harmful. Don’t be afraid to seek help if you need it. Summer can be tough, but you don’t have to survive alone. Talk to a friend, family member, or therapist if you need guidance or coping strategies to get through. 

Protect Your Peace this Summer 

If you’re dealing with summer burnout and aren’t sure what to do, know that you’re not alone, and you’re not failing. More people than you think are in the same position. Taking care of your mental health is critical if you’re struggling. It’s just as important during the summer months as it is any other time of the year. When routines shift and social demands ramp up, it’s time to be kind to yourself. 

Small changes to your daily routine—like getting enough rest, setting clear boundaries, and maintaining a calm environment—can positively impact your life and overall well-being. This summer, you deserve a break that replenishes you, not one that wears you down. If you need support, Talkspace offers online therapy that fits into your life. Whether you’re home, traveling with kids or on your own, or trying to balance a demanding schedule, online therapy can be empowering. With Talkspace, protecting your mental health can be an easy and convenient way to prevent or manage summer burnout. 

Discover more tips for navigating seasonal mental health and get support with online therapy from Talkspace today.

Homelessness isn’t always black and white. In fact, for most unhoused people, it doesn’t look like the images we see on the evening news at all. It might mean couch-surfing with a friend after getting kicked out of the house or sleeping in the car after a late shift. You might have a phone and a job, but just no address to call home right now. Whatever homelessness looks like for you—or how you got there—it’s not easy, and you deserve support and encouragement, not judgment.

In this guide, we’ll provide tips for surviving homelessness, whether it’s your first night having nowhere to go or just the latest chapter in your quest to get back on your feet. We’ll cover how to stay safe, protect your essentials, and nurture your mental health along the way. 

No one can promise that it will be easy, but by reaching out and refusing to give up, you’ve already taken the first step in the right direction.

“You are not alone, and your current situation does not define your worth or future. Help is out there, even if it feels hard to reach. You deserve support, safety, and care.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

1. Prioritize Safety

No matter how many different things you think you need to figure out right now, dealing with homelessness starts with prioritizing your own safety first. If your environment is changing from day to day, this might mean thinking ahead, even if just a few hours at a time.

If you’re sleeping outside or in your car, choose a spot that’s well-lit and visible over an area that appears more isolated. Think strip malls with 24-hour businesses—like Walmart—and rest stops, or public spaces with security cameras. If you’re spending the night alone, consider checking in with someone you trust to let them know where you’ll be.

Trust your instincts. If you find a spot that feels convenient, but a little sketchy, avoid it. Keeping a flashlight, whistle, or pepper spray nearby can add another layer of protection and help you feel more secure. If you’re in immediate danger or feel threatened, don’t chance it. Call 911. You have every right to protect your body, peace, and space. 

“When someone doesn’t feel safe anywhere, grounding through the senses can be a way to anchor themselves in the moment. Try focusing on your breath, noticing specific sights or sounds around you, or repeating something steadying like a positive phrase or mantra. These are simple actions that can create a moment of stability to help you move through the crisis.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

2. Find Shelter and Housing Resources

If you’re not familiar with having to find a safe place to sleep, whether that’s one night or more long-term, it’s difficult to know where to begin. However, there are resources available to help you.

A good place to start is calling 211. This is a free, confidential hotline that can connect you to local shelters, crisis housing, and support programs. If you don’t have access to a phone right now, try visiting a local library for internet access and go online at 211.org. 

The United States Department of Housing and Urban Development also offers homelessness assistance. You can find a local representative or community member in your area by going online here. If you can’t access a shelter right away, ask about motel vouchers, safe parking programs, or day centers that offer rest, showers, and strategies for securing long-term assistance. 

3. Take Care of Your Basic Needs

Surviving homelessness means taking extra care to ensure your basic needs—water, food, rest, and basic hygiene—are met. This is the foundation you’ll build on later.

Ask around about local food banks, community fridges, or church meal programs in your area. Websites like feedingamerica.org can help you navigate local options. For staying hydrated, carry a reusable water bottle for quick refills at public parks and fast-food restaurants.

Sleep where and when you can safely, even if this means adjusting your normal routine. Many day shelters and YMCAs also offer showers and laundry. 

4. Practice Small Acts of Self-Care

When you’re so focused on trying to make it through another night, it can be easy to let your emotional health fall by the wayside, but remember that your mental health is part of survival, too. A daily self-care routine doesn’t need to be fancy or expensive. Start with simple acts of self-kindness that feel meaningful for you.

This might mean keeping small comforts with you, like a photo of a better time or a grounding object, or journaling for mental health during moments of calm. Your current living situation doesn’t define you. 

If feasible, try moving your body a little each day, even if it’s just a short walk to a park. Physical movement and time spent in nature are proven strategies for reducing stress and keeping your mind at ease.

5. Protect Your Belongings and Identity

Keeping your essential items safe is a key part of surviving homelessness. Start with what’s most important: your ID, passport, birth certificate, and social security card. You will need these to maintain access to shelters, healthcare, jobs, and housing programs. 

Store them close by—on your person if possible—in a sealed, waterproof bag. It’s also a good idea to make virtual copies of these and save them to a secure email account or cloud storage. 

If you don’t have an ID, make that a priority. A shelter or outreach worker may be able to advise you on what you need to do and where you can receive mail that’s addressed to you.

6. Use Public Resources & Community Services

Thankfully, there are community services and public resources that you can turn to. Public libraries are a great starting point. There, you can access free Wi-Fi, computers, and a quiet place to apply to jobs or seek housing resources.

If you need medical care, look for community health clinics or Federally Qualified Health Centers. If you’re uninsured, you may still be able to receive care at a discounted rate. Find a community health care center near you by searching here.

7. Stay Connected to Others

Unfortunately, in our society, the burden of homelessness often comes with the additional weight of stigma or shame. That can tempt you into wanting to disappear or avoid friends and family, but it’s important to fight that urge.

Isolation might feel like another form of self-protection, but connection is the real lifeline. One study showed that people with stronger social relationships had a whopping 50% greater likelihood of long-term survival. 

You don’t need to be on social media to stay connected, though if you are, that can help, too. Call a trusted friend once in a while when you need someone to talk to, or chat for a few minutes with the librarian who remembers your name. 

“Isolation can cause feelings of hopelessness, anxiety, and depression for people experiencing homelessness. Without connection or support, it becomes more difficult to cope with daily challenges, seek help, or feel seen. Over time, this lack of social contact can negatively impact emotional well-being and make recovery more difficult.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

8. Make a Long-Term Plan When You Can

Sometimes, your biggest concern while homeless is finding the next warm meal or place to sleep. However, when you find yourself with a few extra moments of breathing room, begin to forge a long-term plan. It doesn’t have to be solid. The idea is just to give yourself a framework and goals to move toward.

If you need to replace essential documents, start there. Figure out what you need to do to acquire those items, and tackle each step one at a time. Your local shelter or social services office might be able to help cover fees or provide mailing addresses.

Next, set small yet realistic goals like:

• Applying for food assistance
• Checking in with your caseworker
• Applying to one or two jobs per week
• Getting on a housing waitlist

Don’t try to do it all at once, but make a list of what you want to achieve and start with the most important things first. 

9. Know Your Rights While Homeless

Housed or unhoused, you still have legal rights. These can vary by state and city, but there are basic protections everyone should know. For example, you have the right to emergency care, to vote, and to access public services, like libraries and transit.

Some cities enforce urban camping laws that make sleeping in public places illegal. Knowing local ordinances can help you avoid fines or confiscation of your belongings. Talk to a trusted community member if you need clarity about laws, regulations, or enforcement.

If you feel targeted or mistreated because of your housing status, document everything, including names, dates, and what was said or done. A legal aid organization may be able to provide more guidance.

You Are Not Alone: Help Is Out There

Losing your housing doesn’t mean you’ve lost your worth, your future, or your right to ask for help when you need it. There are people, programs, and communities that want to support people experiencing homelessness. Reaching out is an act of strength, not weakness.

The emotional toll of homelessness can be overwhelming. In moments like these, caring for your mental health is just as important as meeting basic needs. Oftentimes, there are free resources available within your local community. Whether you seek online therapy or practice self-care, there are things you can do to take care of yourself today.

Getting kicked out—whether by your family, a partner, or a roommate—is one of the most disorienting and terrifying things a person can experience. It can feel like the ground has suddenly been ripped out from beneath you when the place you once called home no longer feels safe or accessible. 

Being kicked out of your home is a deeply personal situation, but it’s not uncommon. It’s important to remember that it’s not a failure on your part. Many people have been through a similar experience and found a way to get back on their feet. 

Right now, you don’t have to have all the answers. Although it may feel overwhelming at the moment, you can take things step by step to make sure your immediate needs are taken care of. If you don’t know what to do when you get kicked out of your home, here are 8 steps you can take.

1. Prioritize Your Immediate Safety First

Your immediate safety should be your first priority. If you’re not physically safe in your current location, focus on getting to a safer place, even temporarily. If you’re in immediate danger, call 911 for help. If that’s not an option, consider going to a public place like a library, hospital, police station, or even a 24-hour diner. 

It’s natural to feel panicked and disoriented when you get kicked out of your home, especially if it happened suddenly. Take a few deep breaths to ground yourself. Remember that you don’t have to fix everything today. Focus on making sure you’re safe first, then you can move on to the next thing. 

“When someone is in crisis and trying to find a safe place to stay, one of the first things to do is breathe. To manage panic or overwhelm in the moment it is time to recalibrate. By taking intentional breaths to reset your thinking into a state where you can plan and strategize as opposed to panicking which shuts down the thinking part of the brain.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

2. Look for a Place to Stay Tonight

Once you’re physically safe, your next step is to look for a place to stay, even if it’s just for tonight. Start with your most accessible options. Friends, family, coworkers, or neighbors who may be willing to let you stay for a night or two. 

When asking for help with a place to stay, you don’t have to get into details about why you got kicked out of the house, but it’s important to be honest about your situation. You can say you’re in a tough spot and need a temporary place to stay. 

If family and friends aren’t an option, seek nearby shelters. Many cities offer free services to people in a housing crisis. You can start with the Homeless Shelters Directory or by calling 211, where you can search for homeless shelters in your city. 

If you’re a teen wondering how to survive being homeless temporarily, Safe Place may be able to help. You can visit the website to search for a Safe Place site near you or text the word “safe” to 4HELP (44357).

If you’re affected by domestic violence, you can search for local shelters using your zip code on the National Domestic Violence Hotline website. 

3. Gather Your Essentials (If You Can)

If you still have access to the place you’ve been kicked out of and it’s safe for you to go back, gathering some essentials can help you prepare for your next steps. 

Here’s a list of essentials you should try to grab:

• Identification (such as your driver’s license, passport, or school ID)
• Phone and charger
• Medications 
• Credit/debit cards and cash
• Bank records 
• Change of clothes
• Hygiene items
• Health insurance card 

If you have more time, try to gather other important documents such as your social security card, birth certificate, and legal documents.

Don’t risk harm by going back if it’s not safe. Although having these essentials can make things easier, remember they can always be replaced, and protecting your life and safety is more important. Some shelters or other organizations can help you replace these documents, if needed. 

4. Know Your Legal Rights

Depending on your situation, you may have some legal protections. If you’re under 18, your parents or guardians have a legal responsibility to care for you and must make arrangements for your care. Child Protective Services, a school social worker, or a local youth shelter may be a good resource for you in this situation. 

If you’re over 18, you may have legal rights as a tenant, even if you’re living in a place without a lease. Legal aid groups can help you understand your rights. You can start with LawHelp.org to find help in your area. If you’re affected by domestic abuse, the National Domestic Violence Hotline can help you find a legal provider near you.

5. Plan the Next Few Days

Once your immediate needs are met and you’re safe, you can take the first steps to plan your next few days. Don’t try to plan your entire future right now. Focus on one thing at a time and think about just the next few days.

To help you plan, start by asking yourself the following questions:

• Is there anyone I trust who can help me right now?
• Do I have access to my ID and other important documents?
• Do I need to replace anything I left behind?
• Where can I stay tomorrow?
• Do I need time off work or school?
• Should I contact a shelter, crisis center, or legal aid organization?

Make a list of the things you need to do, but don’t feel pressure to do it all at once. Try to prioritize what you need to do first and take it one step at a time. 

“If you feel frozen by all the unknowns in a situation, it is best to talk to someone who knows about the resources and the options that are available, as they can suggest the best course of action. You can then be empowered to make the best decision for you, but you need to understand the options that are available.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

6. Let Yourself Feel the Emotions

Being kicked out of your home, especially by someone you trusted, is a painful experience. It can bring up feelings like shock, shame, fear, grief, rage, and betrayal. You may even feel numb. 

Once you’re safe, give yourself space to feel your feelings. You’re allowed to grieve what you’ve lost, even if you’re also relieved to be out of a toxic environment. If your emotions feel overwhelming or out of control, you can try to use some simple relaxation techniques to feel more grounded. Try taking a few slow, deep breaths in through your nose while you let your belly, not your chest, expand. Then exhale gently through your mouth while letting your belly fall. 

Using a relaxation technique doesn’t change how you feel, but it can help your nervous system settle enough to keep going. 

“I’ve been kicked out before and had a 6-month-old at the time. I told an acquaintance, and she was calm and could offer suggestions, which I found very helpful. I had a strong knowing that this was temporary and not a permanent condition of victimization. My first advice would be to call on your resources, listen, and identify your options. Second is to know that this too shall pass. It’s helpful to envision yourself successful and permanently housed.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

7. Utilize Local Free Resources

You don’t have to navigate getting kicked out alone. Many communities have free resources designed to help people in crisis. You can start by calling 211 or visiting 211.org. The operator can help you find shelters or crisis centers near you. A public library, healthcare center, or faith-based organization may have additional resources to help. 

Seek specialized programs to meet your needs. For example, if you’re part of the LGBTQIA+ community, an organization like True Colors United may be able to help. If you’re under 18, the National Runaway Safeline is available 24 hours a day. They can also help with free transportation to a safe place to stay.  

Using free resources doesn’t mean you’ve failed. It means you’re taking steps to protect yourself and get the support you need. These resources exist to help people going through hard times in life. 

8. Explore Long-Term Housing Options

When you’ve addressed your short-term needs, you can begin to think about more long-term solutions. Long-term housing options may include:

• Staying with a friend or relative
• Applying for transitional or supportive housing programs
• Looking into room rentals or shared housing options
• Reaching out to social services or nonprofit housing organizations 

Keep in mind that getting long-term housing can take some time, so it’s important to be patient. You may also consider asking for help from a social worker to navigate the resources available to you and guide you through the application process.  

FAQs About Getting Kicked Out

Getting kicked out of the house with nowhere to go raises many urgent questions. Here are some of the most common concerns, along with resources to help you find immediate support. 

Where can I sleep if I get kicked out?

You can start by contacting a trusted friend or family member. If that’s not an option, look for a shelter near you. Resources to help find a place to sleep tonight include:

• Homeless Shelter Directory
• 211.org 
• National Domestic Violence Hotline
• Safe Place

You can also check your local library, hospital, or churches to learn more about resources in your area.

Can someone legally kick me out without an eviction notice?

Eviction laws differ depending on where you live and whether your name is on the lease. In many states, even if you don’t have a formal lease, you may still be considered a tenant. That means you can’t be kicked out without proper notice. 

A legal aid organization, like LawHelp.org, can help you learn more about what rights you have in your state. Community organizations can also help protect your tenant rights. You can check JustShelter.org to find a directory of community organizations in your area that can help. 

Can my parents kick me out of the house?

If you’re under 18, it may be considered neglect or abandonment to kick you out of the house. If this applies to you, there are organizations available to help teens navigate the next steps. If you’re over 18, your parents can ask you to leave, but they still may need to follow local laws regarding eviction. Seek help from a lawyer if you’re unsure. 

Can a roommate legally kick me out without notice?

Your roommate can’t kick you out of the house without proper notice. This is especially true if your name is on the lease agreement. Even if you’re not on the lease, many areas still require a formal eviction process. In most cases, changing the locks or forcing you out of the home without notice is usually illegal. 

Where can I sleep if I have no money or ID?

Many shelters and crisis centers offer free emergency housing without money or an ID. Some shelters even help you replace your ID and other essential documents. 

How do I get into a shelter?

The requirements can differ between shelters. Many will accept walk-ins during their intake hours, but some shelters require you to call first. Arrive early, if possible, because space is often limited. 

Take Care of Your Mental Health, Too

Surviving being kicked out of your home requires more than just a roof over your head — it also takes emotional strength. Even after you’ve found a safe place to stay, the experience can still feel mentally exhausting, scary, and lonely. It’s normal to struggle with anxiety or sadness as you adjust to this big change. 

Emotional support is as important as physical safety and shelter. Talking to someone you trust can help you process what you’re feeling and build coping skills. Therapy can be a valuable resource for building emotional resilience. 

If you’re concerned with how to pay for therapy, Talkspace offers flexible plans that might fit your budget or be covered by insurance. With Talkspace, you can talk to a licensed online therapist from anywhere. Reaching out for help is a courageous step that can make a difference as you navigate this challenging time. 

Disclaimer: If you’re having extreme thoughts of self-harm or suicide, please seek help immediately. Reach out to someone you trust, go to your nearest emergency room, or contact 988 for free, confidential support that’s available 24/7.

Pregnancy is so often portrayed as a joyful time where women “glow” in anticipation of the life they’re creating. The truth is, though, emotional distress during pregnancy is more common than most people realize. If you’re struggling during your pregnancy, it’s really important to understand that what you’re feeling isn’t a sign of you being weak. Pregnant suicidal thoughts should be treated as a mental health crisis that deserves urgent care and attention.

It’s difficult to know for sure exactly how many women have these thoughts, since there’s limited research and many women don’t report their feelings out of shame, guilt, or fear. However, studies show suicidal thoughts and thoughts of self-harm among pregnant women almost tripled between 2006 and 2017. Some research suggests somewhere between 3 and 33% of women experience suicidal ideation during pregnancy. If you fall into this group, it’s crucial to know that help is available. You do not have to go through this alone. Read on to learn how to deal with suicidal thoughts while pregnant​. 

Why Suicidal Thoughts Can Happen During Pregnancy

There is no simple reason why some women experience pregnant suicidal thoughts​. The thing we do know is that self-harm attempts and suicide attempts, suicide ideation, and near misses are on the rise in pregnant women. 

Black women, women with past trauma, those with anxiety or depression, and low-income women have a significantly higher risk factor. In research, rates vary widely. Studies have found that between 4.6% and nearly 23% of low-income women experience suicidal ideation during pregnancy. Pregnant women with a history of depression are 13 times more likely to experience suicidal ideation. 

The causes linking pregnancy to suicidal thoughts vary. Yet, the risk is real, and understanding that can help make sense of what you’re going through. ​

“There are emotional pressures that make it difficult for pregnant people to ask for help when they’re struggling. Not specific to a gender because when a couple is expecting, they could feel the same stressors of potential parenthood and what that entails. Imagined fears and worries of an unpredictable future can increase based on the inability to plan for a stable life. Most may not ask for help because of the shame associated with these fears when they are told they ”should” be happy.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

Hormonal and biological changes

It’s no secret that pregnancy is a time of extreme hormonal and biological shifts. Your body is working overtime. You’re supporting a growing life, which means everything from hormonal balance to biological changes is in flux. Estrogen and progesterone levels surge throughout pregnancy, and while this is necessary for your baby’s health, it can have a significant impact on your mood. 

Hormonal shifts you might notice:

• Mood swings
• Increased anxiety
• Symptoms of depression, like persistent sadness or loss of interest in daily activities
• Emotional sensitivity
• Increased irritability
• Anger or frustration 
• Difficulty concentrating (sometimes referred to as “pregnancy brain”)
• Feeling easily tearful

Biological changes that can occur:

• Fatigue
• Insomnia
• Changes in appetite 
• Nausea 
• Vomiting
• Headaches
• Breast tenderness
• Frequent urination
• Digestive changes, such as constipation, gas, or heartburn

Emotional and psychological factors

Being pregnant and feeling emotional go hand in hand for many women. One study found that nearly 10% of women feel depressed during their pregnancy. You might be worried about your baby’s health, how your body is changing, or what parenthood will mean for your life. Many expectant mothers stress about finances or how their relationships will change.  

If you’ve had a history of depression, anxiety, or another mental health condition, you may be even more prone to finding pregnancy emotionally and psychologically challenging. The truth is that pregnancy is a vulnerable time, but that doesn’t mean you have to go through it alone. It’s OK to ask for help, and there are resources available to support you. 

Societal and internal pressures

Society portrays pregnancy as a time of happiness and excitement. While this is true for many women, and it might be your reality at times, the depiction of what you should be feeling right now makes it even harder to admit when things are difficult. There’s pressure to be “normal,” which can make you worry about being judged, especially if you’re having suicidal thoughts during your pregnancy. The stigma is a powerful force that prevents many women from seeking critical help when it’s most needed.

Internalized pressures also increase the risk of suicidal thoughts when pregnant​. Factors like socioeconomic status, not having support, and witnessing or experiencing violence can understandably cause you to want to escape. 

What to Do if You’re Having Suicidal Thoughts

If you’re having thoughts of suicide when pregnant (or at any time), you must take action to keep yourself and your baby safe. There are several things you can do right now to get help.  

Prioritize safety first

Number one is focus on your safety. If you are in danger, seek help immediately. You can contact a mental health crisis line, your OB-GYN, or emergency services to get assistance. 

Resources if you’re having suicidal thoughts while pregnant:

• Callor text 988 for the Suicide & Crisis Lifeline: They have trained professionals available 24/7 to support you.
• Contact your OB-GYN.
• Call emergency services (911) if you feel you can’t keep yourself safe.
• Call Postpartum Support International (PSI) at 1-800-944-4773 to connect with someone who understands.

Tell someone you trust

Talking to your partner, a friend, a family member, or a trusted healthcare professional can make a powerful difference in your mental well-being while pregnant. 

They are there to listen, intervene, and give you extra help. They can also become a support system that helps you focus on your emotional state moving forward. Sharing your fears and feelings will help you feel less alone. It can open the door to support and ensure that others know where you are emotionally. 

If you don’t know what to say, try simple statements like:

• I’ve been really overwhelmed lately.
• I’m struggling with some dark thoughts—I could really use your support.
• Can you sit with me for a while?
• I don’t know how to navigate my feelings right now. 
• I feel so alone, and I could use someone to talk to. 
• I’m having a hard time—can you help me? 

“It is important to tell someone, even just one trusted person, what you’re feeling. When we speak our deepest feelings, it is an opportunity to give voice to what we have not shared. It is therapeutic to hear in our own words what we have been ashamed to speak. Once we listen to how we chose those words and match them with a feeling, the healing process can begin. We can listen to the response of a trusted friend once we have revealed what we thought needed to be hidden.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

Contact your OB-GYN or mental health professional

Your OB-GYN is not only there to help with the physical parts of your pregnancy, they’re trained to help with mental well-being, too. They can screen you for perinatal mental health concerns and offer referrals so you can find the care you need. 

Don’t worry about being judged—your doctor is there to help. They are equipped with tools and resources to support you. 

Treatment Options for Mental Health Support During Pregnancy

You have several options for mental health support and treatment during your pregnancy. Most are drug-free, and all are safe for you and your baby. You don’t have to suffer in silence. The following are all excellent options if you’re pregnant and having suicidal thoughts​.

Therapy

Therapy is a powerful tool that can help you manage suicidal thoughts in pregnancy. Cognitive behavioral therapy (CBT) and interpersonal therapy (IPT) are both recognized and respected therapeutic techniques that are used for perinatal mental health. 

A therapist can help you process your emotions and get to the root of why you’re having suicidal thoughts in your pregnancy. They’ll help you build effective coping skills and support you during this challenging time.  

“Cognitive Behavioral Therapy is most helpful for suicidal ideation during pregnancy. In therapy, you learn to understand that the thoughts can be changed, which transmutes the emotional response, which augments the behavior. During pregnancy, when suicidal thoughts arise it is crucial to recognize, with therapy, that fear and worry can be transient in our life and that balance is achievable. Asking for help is crucial in acquiring your well-being.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

Safe medication options

If you’ve lived with depression or anxiety, medication might be an option, even while you’re pregnant. Research shows there are several safe psychotropic medications to take during pregnancy (these drugs affect brain activity to impact mood, thoughts, emotions, and behavior). 

Your doctor can help you weigh the risks vs. benefits and understand which medications are OK to take. For example, they may discuss the safety of Lexapro during pregnancy or Zoloft and pregnancy as two viable options to support your mental health while you’re expecting. Talk openly with your doctor or a mental health professional about your symptoms, feelings, options, and concerns. 

Support groups

Finding a support group to connect with can offer incredible benefits and healing. Both online and in-person groups are available and can be a safe space where you can share your feelings and experiences. Research shows that learning from others who understand what you’re going through or who’ve faced similar difficulties during pregnancy is highly effective. 

Self care plan

Creating (and sticking to) a self-care routine is an excellent way to manage stress during pregnancy, along with anxiety, depression, and unhealthy thought patterns. Prioritizing your well-being isn’t selfish. It’s critical for your mental and physical well-being. 

Effective ways to take care of yourself when pregnant include:

• Mindfulness practices
• Gentle exercise
• Going for a walk
• Being in nature
• Engaging in activities you enjoy
• Getting enough sleep
• Eating healthy

Support Is Within Reach

If you’re having suicidal thoughts during pregnancy​, you’re in distress. You haven’t failed yourself, your family, your partner, or your baby. You just need help, and it’s available to you. The most important thing you can do is ask for it. 

Effective treatment is available, and it can change your life for the better. Talkspace offers access to licensed therapists who are trained in perinatal mental health.  

You don’t have to try to go through this alone. Help is here and ready for you. Whether you use Talkspace or seek it elsewhere, resources are available to support you through suicidal ideations while pregnant. Get started with online therapy today.

If you’re in immediate danger, call or text 988 now.  

Internalized ableism describes when you absorb society’s negative beliefs about a disability. It can make you want to hide your disability, doubt your sense of self-worth, and make it difficult to seek support when you need it. Your feelings might stem from stigmas, biases, or limitations, and the process is often unconscious. Internalized ableism can also make you question your value and feel shame about your identity. Research shows that internalized ableism can even lead to anxiety, depression, isolation, powerlessness, and feelings of inferiority.

It’s essential to know that internalized ableism isn’t a personal failure. It’s a natural reaction to being in a society that equates worth to health and ability. It’s also important to understand that once you recognize ableist views, there are actionable steps you can take to unlearn them so you can start to embrace disability pride in your own life.

Common Signs of Internalized Ableism

You may not notice when internalized ableism has started to creep into your thoughts or influence how you behave. It can be as subtle as a quiet voice in your head, making you second-guess your abilities. Or, it can be more obvious, like feeling embarrassed or ashamed about needing accommodations.

Knowing and understanding ableist tendencies is the first step in overcoming their harmful impact on life and relationships. Here are several signs of internalized ableism.

Feeling like a burdens

Living with a disability often means you need assistance in various aspects of your life. Whether it’s with daily tasks, transportation, or mobility, asking for help isn’t something to feel bad about. Yet, you might feel selfish, worry that it seems like you’re seeking attention, or fear that you need too much or are inconveniencing others. Even when your requests are reasonable, internalized ableism can make you feel like you’re a burden.

Downplaying or hiding your disability

It’s not uncommon to hide or downplay a disability. You might avoid using a mobility aid like a cane, hide the pain you’re in, or pretend you’re not struggling with fatigue.

Trying to “blend in” so others don’t see you as different can be a form of self-protection. Over time, though, it’s exhausting and reinforces an internal dialogue that you’re not good enough or worthy (which is untrue).

Measuring self-worth by productivity

We live in a society that measures worth through output. A mindset like this can be especially harmful when you live with a disability. Tying your value to how much you can do—at work, school, or in social situations—while disregarding your needs for accessibility or rest will almost always backfire.

You shouldn’t feel guilty about needing help or downtime. Pushing yourself to keep up with the people around you is unreasonable and unfair.

Comparing yourself to “more deserving” disabled people

It’s easy to compare yourself to others. When you’re living with a disability, it might feel like you need to prove you’re disabled “enough.” This can be even more true if you have a disability that’s not obvious or visible to others.

Don’t downplay your needs by convincing yourself that other people are worse off and, therefore, more deserving of help. Comparisons like this make it difficult to advocate for yourself. They can also exacerbate feelings of shame and inadequacy.

Resisting identity-based labels

Hesitating to use words like “disabled” or “neurodivergent” out of fear of being judged is understandable. You might want to use less direct terms or try to avoid discussing your disability altogether. Internalizing shame like this isn’t healthy, though. While labels can feel heavy or unfair, especially since they’re often stigmatized by society, embracing them can be empowering and help you work towards self-acceptance.

“Internalized ableism can really mess with your mental health. When you start believing all the negative stuff society says about disabilities, it can make you doubt yourself, ashamed, anxious, or even depressed.”

– Talkspace therapist Famous Erwin LMHC, LPC

Where Internalized Ableism Comes From

Internalized ableism happens slowly, over time, and is shaped by the world around you and society’s views on living with disabilities. Discrimination and bias against disabled people are, unfortunately, deeply ingrained in our world. From media to culture to institutions, ableism shows up due to the belief that value comes from health, ability, and independence.

• Cultural messages and media representation: When you grow up without representation or accommodations, you might start to internalize harmful norms without even realizing you’re doing it. Maybe you didn’t see people who look, sound, or act like you on TV or in movies, books, or leadership roles.
• Lack of institutional support: Your school or work environment might not have the support you need or respond to your requests for aid in adequate ways.
• Social and family influences: Perhaps your family, friends, and social circles encouraged you to “just get over” your disability instead of helping you embrace it.
• The pressure to overcome: You might have heard well-meaning intentions like, “Don’t let your disability stop you from doing anything you want.” The problem with this is that it reinforces the idea that your capabilities should be conquered, not accepted. The more you believe this though, the more likely it is that you’ll adopt ableist beliefs.

How to Overcome Internalized Ableism

It can be difficult, but unlearning internalized ableism is possible. It will take time, dedication, self-compassion, patience, and community, but you can do it. Every step you take toward accepting your authentic self will help you overcome these thoughts.

Here are some simple ways to change your mindset and discover value in your abilities.

Validate your lived experience

Remember, your needs are valid. Accessibility isn’t negotiable. If you’ve been told you’re too sensitive or that things “just aren’t that bad,” remember that your experience is real and should be acknowledged.

Family support and access to safe spaces can be instrumental in helping you feel validated. If you don’t have a strong support system, ongoing therapy can help.

Engage with the disabled community

You are not alone on this journey. Seek community and connect with others who understand your perspective and experience. The support of people who know where you’re coming from can be incredibly healing and give you a new perspective on your life.

Follow creators, advocates, and influencers you admire on social media. Seek online content or media created by and for people with disabilities. Join support groups or attend community events.

Reclaim empowering language

Words matter, and feeling comfortable using labels—like disabled—with pride instead of shame can help you feel powerful. Let your language be a tool that affirms your life.

Take your time finding words and language you’re ready to embrace. Defining your identity isn’t always easy, but it’s something that will help you build confidence so you feel more comfortable in your own skin. It can be helpful to reflect on what you think about common labels. For example, are you more comfortable with “neurodivergent” or “disabled”?

Give yourself permission to sit with how you feel, without judgment, and then use words that honor your comfort level and lift you up. You can also take cues from the disabled voices you follow or admire. Notice how they talk about themselves, their disability, and their experiences.

Reframe independence and productivity

Just because you need help or rest doesn’t mean you aren’t strong, independent, or productive in life. It just means you know your limits and are able to honor them. Interdependence (relying on others and letting them depend on you) is a regular, healthy part of human nature. Remember that your value isn’t dependent on what you can or can’t do.

Remind yourself that self-care, such as rest, balance, and accessibility, are rights you deserve, not weaknesses you’re succumbing to. Everyone needs these things in life to ensure well-being, and you’re no different in that sense. Look into self-care ideas tailored to your needs to ensure you get the most out of your downtime.

Seek support through therapy or peer spaces

Therapy can help you identify, process, and understand what internalized ableism is. It’s also an effective way for you to develop self-compassion and start seeing how ableism is impacting your life. Likewise, peer-led groups can offer validation that comes from a shared understanding of your experiences.

Working with a therapist who’s skilled in disability-affirming care and exploring the benefits of group therapy are excellent ways to process ableist views so you can heal. Seek out mental health professionals who understand disability justice and create spaces to help you honor interdependence.

“It’s important to find therapists who understand disability justice. This means they see disability as part of who you are, not something that needs to be fixed. Good therapists make you feel safe and respected for who you are. They help build trust and know that everyone needs help sometimes. Instead of just trying to fix problems, they support you in a way that helps you feel stronger and more confident.”

– Talkspace therapist Famous Erwin LMHC, LPC

Moving Forward with Pride

Unlearning internalized ableism isn’t easy, and it won’t happen overnight, but it can be done. Even if you’ve spent years hiding your true self, ignoring your needs, or downplaying your worth, change is possible. Every small step you take toward living a self-compassionate life is progress.

Your disability isn’t something you need to overcome. It’s something you can live with and have pride in, and you can find the self-respect you deserve. Disability pride means accepting who you are now. You can recognize and be proud of your strengths, and you can advocate for your needs without apology.

If you need support, Talkspace is here for you. We connect you with affirming mental health professionals who can help you navigate the unique challenges and strengths that come from living with a disability. Whether you’re trying to navigate internalized stigma or need help advocating for access, Talkspace can help you if you’re disabled or neurodivergent. We also offer online therapy covered by Medicare and accept most major insurance providers, so cost won’t prevent you from seeking care. Reach out today to learn more.

In today’s fast-paced, high-stress world of constant connection, carving out time for self-care isn’t just a luxury—it’s essential. Self-care is more than bubble baths and face masks (though those can be lovely, too). It’s about tending to your mental health, physical health, and emotional well-being in a way that feels restorative and sustainable. 

There’s no perfect self-care routine; there’s only the one that works best for you. In this guide, we’ll walk you through how to create a personalized, daily self-care routine that feels realistic and nourishing to your mind and body rather than like another item on your to-do list.

Understanding the Importance of Self-Care

The first thing to know is that self-care isn’t selfish. It’s a foundational practice that helps you show up more fully in every area of your life, from work to relationships to your own personal growth. Research shows that when done with intentionality and consistency, proper self-care can:

• Lower stress levels and reduce anxiety
• Improve mood and emotional regulation
• Boost energy and focus
• Prevent burnout and chronic fatigue

Don’t fall prey to the idea that self-care is indulgent. Whether it’s a few mindful breaths between meetings or a leisurely stroll in the park, these self-care practices fuel resilience, productivity, and emotional balance. Think of them as tools to protect energy and prioritize your needs.

Steps To Create a Personalized Self-Care Routine

Curating a daily self-care routine starts with tuning into your own needs and building habits that genuinely support your well-being. This process is personal and, at times, experimental. Give yourself permission to take it one step at a time and make adjustments as you go. 

Assessing your current needs and challenges

Before you start building a self-care list, it helps to reflect on where you’re currently feeling stretched thin or burned out. You might start by asking yourself:

• Where am I feeling the most drained mentally, emotionally, physically, or socially?
• What areas of my life feel neglected or could use more support?
• What coping skills do I lean on when I’m stressed or overwhelmed?

These reflections can happen through journaling, quiet contemplation, or open conversations with someone you trust. Consider the following mental health journaling prompts to get started:

• “Lately, I’ve been feeling most stressed when…”
• “An area of my life I know needs more care is…”
• “When I imagine feeling balanced, it looks like…”

Identifying activities that nourish you

Once you have a clearer picture of what you need, brainstorm activities and practices that recharge you. These might include quick daily-care practices like listening to music you love, stepping outside for fresh air, or unwinding at the end of the day with a good book. 

Here are a few journaling prompts to help you brainstorm:

• “A time I felt deeply calm or joyful was when I…”
• “Three things that help me reset emotionally are…”
• “Small habits that give me energy include…”

You might also include weekly or monthly activities like going on a day trip, attending a creative workshop, or having an uninterrupted evening to yourself. Aim for a blend of short-term resets and long-term plans. 

Setting realistic and achievable goals

A common self-care trap is trying to overhaul everything at once. Start small by adding one or two habits, and give them time to stick before adding more. You might anchor a new habit to an existing routine, like doing a quick body scan after brushing your teeth, or setting a two-minute timer to try breathing exercises for anxiety before bed. Keep your goals short, simple, and flexible at first. Then, adjust as your needs evolve. 

Consider these journaling prompts to reflect and build your own routine:

• “One small self-care habit I can start this week is…”
• “Something that feels doable (not perfect) for me right now is…”

Building self-care into your daily schedule

Let’s be real — if it’s not on your calendar, it probably won’t happen. When you carve out dedicated time, a self-care routine becomes a natural part of your day rather than something you have to remember to squeeze in. 

If your schedule already feels overbooked, look for small windows of opportunity. Maybe it’s stretching while your coffee brews or turning your devices off for a brief digital detox before bed. These simple, easily repeatable actions can create a strong foundation for your self-care routine with no major life overhaul required. 

Balancing different types of self-care

To create a well-balanced self-care routine, aim for a mix of practices that nourish your emotional, physical, social, spiritual, and intellectual needs. Whether it’s calling a friend, moving your body, or discovering a new thought-provoking podcast, having variety can help you feel more grounded and resilient, even during life’s most demanding seasons.

Consider one of these prompts to get the ideas flowing:

• “I feel emotionally cared for when I…”
• “A physical habit that helps me feel strong, energized or rested is…”
• “I feel most spiritually connected when..”

“I recommend a self-care practice that involves connecting with nature, spending a few minutes outdoors each day, and, when possible, planning longer nature-related trips. A client told me she did not have access to nature. I told her to find a tree and take food, a blanket, and sit under it. The tree has a healing energy that helps us relax and tune into a caring, quiet energy, which is essential for self-care.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

Self-Care Ideas to Include in Your Routine

Self-care isn’t a single activity — it’s a collection of practices designed to meet your needs in different ways. Here, we’ll provide a wide range of self-care routine ideas across different areas of wellness, so you can build a routine that reflects your unique values, needs, and preferences.

Emotional self-care

Emotional self-care includes anything that allows you to express your feelings in a healthy way, create space for your emotions, and stay connected to what matters most. Research shows that cultivating emotional resilience promotes well-being and productivity by shielding against daily stressors and promoting adaptability. This type of self-care often requires slowing down and offering yourself the same kindness you’d extend to a friend. 

An emotional self-care routine might include:

• Journaling about your day or emotions
• Talking to a therapist or joining a support group
• Practicing meditation or focused mindfulness techniques 
• Setting boundaries with friends and family by saying “no” to things that don’t serve you
• Taking a mental health day from school or work

Physical self-care

Physical self-care practices include the basics, like eating nourishing meals and getting enough sleep, but also the small habits that help you feel strong, energized, and rested. Movement doesn’t have to mean intense workouts; it could be stretching, jogging, or dancing in your living room. Listen to your body and give it what it needs, without judgment. 

For example:

• Prepare nutritious meals that fuel your body
• Prioritize good sleep hygiene
• Stay hydrated
• Attend a weekly workout class or join a nearby gym

Social self-care

Connection is a core tenet of well-being. Practicing good social self-care starts with building and nurturing relationships that uplift and support you. That might mean reaching out to a friend just because, or setting aside time each week to connect with people who make you feel heard and seen. Whether you’re an introvert or an extrovert — or a little bit of both — fostering meaningful connections can help you feel more grounded in your everyday life. 

Here are a few more social self-care routine ideas:

• Schedule a weekly coffee date or shared activity with a friend
• Join a social club or group that reflects your interests
• Practice open and honest communication

Spiritual or mindfulness self-care

Spiritual or mindfulness self-care helps you slow down, reconnect with yourself, and find a renewed sense of peace or purpose. Whether through prayer, meditation, time in nature, or creative expression, this type of self-care can be deeply personal. You don’t need to follow a specific tradition to feel spiritually grounded; it’s about whatever helps you feel centered and present in your life. 

Spiritual self-care might look like:

• A daily gratitude practice
• Walking in nature without your phone
• Prayer or meditation
• Creative outlets like painting, singing, or creative writing

“Incorporating different types of self-care practices strengthens emotional resilience and reduces the risk of burnout because it offers diversions from a singular focus on providing. When we are driven by family responsibilities or deadlines to provide for others or a job, the result can be self-depleting. Self-care practices fill the tank so that you can continue to give while also receiving. Burnout can be caused when givers don’t allow themselves to receive.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

How To Stay Consistent With Your Self-Care Routine

Sticking to a self-care routine doesn’t mean doing the same thing every day without fail. It means committing to care for yourself in ways that adapt to your life. Some days will be easier than others, and that’s normal. With a little planning and flexibility, your self-care routine can evolve alongside you. 

Here are a few simple strategies to help you practice self-care consistently and make these techniques a natural part of your everyday life:

• Use habit trackers or apps to build momentum
• Set gentle reminders using calendar alerts or sticky notes
• Celebrate small wins to stay motivated
• Adjust your routine when needed

Remember, self-care should feel like support, not another source of stress. If something’s not working, change it.

“Self-compassion plays a key role in maintaining long-term self-care habits and preventing shame spirals when routines are disrupted. Self-compassion starts with your inner dialogue. Speak kind words to yourself, don’t shame or guilt yourself with your own thoughts. Instead, be your own cheerleader, advocate, and caregiver. These roles we may find easier to step into for others, but shifting the focus to you is self-care.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

Moving Forward: Building a Routine That Grows With You

It might help to think of your self-care routine as a living thing; something that you can revisit and revise as your life circumstances change. There will be busy weeks, emotional dips, and unexpected challenges. The goal isn’t to be perfect but to keep showing up for yourself in the best way you can.

If you’re unsure of where to start or need help staying on track, Talkspace is here to help. Our licensed online therapists can help you create a personalized, sustainable self-care plan that fits your life and supports your mental health goals.

You don’t have to figure this out alone, and you don’t have to do it perfectly to start feeling better. You just have to start. Talkspace can offer support as you work to take care of yourself and improve your mental health and overall well-being.

Whether we’re entering a new year, beginning a new life phase, starting a project, or setting goals of any kind, we have to admit that many things will be beyond our control. No matter how carefully we plan, life might have other plans!  That’s why it’s important to invest in mental resilience. When you’re mentally resilient you’re better able to roll with whatever challenges or unexpected twists and turns the future holds. 

Your ideas about substance use disorders may have been powerfully shaped by the movies or TV. It’s a familiar narrative: A character uses huge quantities of drugs or alcohol until they hit “rock bottom” and wind up in a rehab facility and sip coffee in a series of 12-step meetings, where they come to understand the roots of their substance dependence and slowly rebuild their lives. While that story may reflect the experience of many people, there are many other stories of how substance use disorder can look, and how it can be successfully treated.

This National Substance Abuse Prevention Month, Talkspace wants to spread the word that we’ve entered a new era in the diagnosis and treatment of substance use. We turned to experts at the forefront of addressing substance use disorders through telehealth to get their insights on how to prevent substance misuse and help people access the right treatments. As you may have noticed, we avoid the words “addict” and “alcoholic” both because these terms are stigmatizing and because substance use disorders occur along a spectrum—meaning there is no clear line one crosses from being a heavy drinker to an “alcoholic” and you don’t need to fit a label in order to seek treatment. 

To fill you in on the latest developments in treatment, and share advice on how you can help yourself, a loved one, or a colleague struggling with substance use, we turned to Aimee Peters LCSW, Chief Clinical Officer at Ria Health, an online program that empowers individuals to reduce or stop alcohol consumption, under the medical supervision of addiction experts, Brian Clear, MD, FASAM, Chief Medical Officer of Bicycle Health, an online program offering effective medical care for those with opioid use disorder, and our own Erica Patton Simpson, LCSW, Head of Clinical Operations and Erin Mack, LCSW, Clinical Quality, Risk Manager of Talkspace.

College is an exciting yet often overwhelming time in life. Everything from academic pressure to navigating new social circles can cause students to struggle. Being a college student takes its toll, and the mental health crisis among college students is more urgent than ever. 

Multiple studies have revealed that anxiety, depression, and suicidal thoughts are at unprecedented levels. One survey of nearly 100,000 students from over 100 U.S. college campuses found that 36% of students experienced anxiety, 41% showed symptoms of depression, 14% contemplated suicide, and 29% engaged in non-suicidal self-injury. 

These statistics underscore the critical need for proactive mental health care during these formative years. Prioritizing mental well-being is essential for a meaningful and fulfilling college experience. 

Keep reading to learn practical, easy-to-implement mental health tips for students in college. Knowing how to balance daily life and manage your stress levels effectively will help you thrive, both academically and personally.

1. Prioritize Self-Care

Especially in the beginning, college is a whirlwind of schedules, meeting new people, balancing new homework and class loads, and so much more. If you’re feeling overwhelmed, you’re not alone. That’s why prioritizing self-care for college students is so critical. Neglecting your needs will lead to burnout and can have a negative impact on your social and academic success.  

Some practical self-care tips for college students include:

• Taking short breaks between study sessions
• Setting aside time every week to do things you enjoy
• Practicing deep breathing when you feel anxious
• Creating and maintaining a healthy sleep routine
• Working out as much as you can, even if it just means walking around campus

2. Stay Connected with Friends and Family

College is a fresh start, where many students look forward to new friendships and experiences. As exciting as these new beginnings can be, leaning on old support systems can offer more stability. It can provide security when you need it most, reminding you that you’re not alone in this journey.

“The transition to college may be a lonely experience for many students. It is crucial to have a support system of friends and family that will help you adjust to the college environment.”

– Talkspace therapist, Dr. Olga Molina, D.S.W., LCSW

Ways to stay connected with family and friends while in college:

• Plan weekly calls with your parents or other family
• Send texts or call old high school friends once a week 
• Reach out when you feel isolated or lonely in college
• Make time to reconnect with old friends when you’re home on holidays

3. Manage Stress with Time Management

Time management is something many college students struggle with in the beginning — but it’s a lifelong skill that’s great for reducing stress and avoiding exhaustion. It might be challenging to balance everything on your plate — from classes and assignments to extracurriculars and social activities — especially when mom and dad aren’t there to help you manage things anymore. It can be overwhelming if you don’t have a solid plan.

Ways to manage your time in college:

• Break tasks down into manageable steps
• Create a schedule each week, with time blocks if needed
• Use what works for you — a planner, calendar app, or even sticky notes can help you keep track of deadlines and prioritize important tasks
• Learn when to focus on academics and when it’s OK to unwind with friends

4. Seek Help When Needed

Recognizing when you need support and knowing how to ask for help is not a sign of weakness but a testament to your strength and resilience. College can be stressful, so if you’re struggling, it’s OK to seek out resources on how to improve your mental health. College students should be proactive in seeking mental health support when the demands of a school environment become overwhelming.

On-campus resources

Many universities offer free or low-cost short-term counseling sessions to students. While these sessions are often meant for immediate support, most university counseling centers are well-connected with community mental health resources and can offer referrals to longer-term care options, including online therapy platforms like Talkspace. 

Be sure to visit your campus counseling center to see what’s available—you might find everything from group therapy to stress management workshops.

Online therapy 

Online therapy is a flexible, convenient, and confidential way to access mental health services. Talkspace is an easy way to virtually connect with licensed professionals at a place and time that works for you, perfect for busy college schedules.  

National resources

• The National Alliance on Mental Illness (NAMI): NAMI offers a variety of mental health resources and support specifically for young adults. Their “NAMI on Campus” initiative provides mental health toolkits and strategies for college students to advocate for mental wellness on campus. 
• Active Minds: This nonprofit focuses on mental health advocacy for young adults, offering resources and peer-driven programs to reduce stigma on campuses nationwide.
• The Jed Foundation (JED): JED helps college students by strengthening mental health programs on campuses and providing resources for emotional well-being. Their mental health resource center for students includes everything from managing stress to accessing crisis hotlines. 
• Crisis Text Line: Available 24/7, students can text “HELLO” to 741741 to connect with a trained crisis counselor. It’s a confidential and free service ideal for anyone needing immediate mental health support.

5. Maintain a Healthy Lifestyle

Focusing on your physical health can positively impact your mental well-being in college. As a busy student, it’s easy to overlook things like nutrition, exercise, and sleep. Maintaining a healthy lifestyle is crucial for managing stress and staying mentally sharp, though.

You can maintain a healthy lifestyle by:

• Eating balanced meals of fruits, vegetables, and lean proteins
• Getting physical activity — through sports, the gym, workouts, or even a casual walk
• Trying to get 7 – 9 hours of sleep every night
• Staying hydrated
• Keeping healthy snacks that are easy to grab in your dorm or apartment 

6. Practice Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques are proven to effectively reduce anxiety and depression. For college students, practicing mindfulness can be especially beneficial. It can calm your mind and help you manage stress so you can focus during high-pressure times like midterms, projects, and finals. These practices are also helpful for students dealing with social anxiety in college, as they can provide tools to navigate social settings and reduce feelings of overwhelm.

Mindfulness exercises for college students:

• Meditation
• Deep breathing
• Yoga
• Gratitude
• Saying affirmations every day 

7. Balance School Work and Play

Balance is key while in school. It’s easy to get caught up with academic pressure, so striking that perfect balance between school and socializing can take some time, but it’s vital for your mental well-being.

To find balance in college:

• Set boundaries for leisure time
• Don’t feel guilty when you enjoy yourself (as long as you’re getting your work done)
• Engage in social activities you enjoy
• Join a club on campus
• Play a club sport
• Go to movies or out to eat with friends 

8. Build a Positive Mindset

Don’t underestimate the power of positive thinking, especially during the college years. Navigating the ups and downs of college life can be confusing and mentally exhausting. Shifting your perspective to focus on the positive and the things you can control helps you embrace the challenges.

To build a positive mindset in college, consider:

• Practicing self-compassion
• Celebrating your achievements, even if they’re small
• Finding a therapist if you are struggling to find a positive outlook

9. Limit Social Media Use

Social media is great for many things, like staying connected with family and friends back home. Excessive use can harm your mental health, though. Research found that students with higher rates of social media addiction have a higher risk of mental health issues.

“Although social media can enhance communication and networking for college students, it can also worsen feelings of low self-esteem, loneliness, and depression. Limiting social media use is necessary to better cope with the stress of being a college student.”

– Talkspace therapist, Dr. Olga Molina, D.S.W., LCSW

Some ways you can limit social media usage in college include:

• Monitoring your screen time 
• Setting limits on how much social media you engage with every day
• Unfollowing accounts or profiles that affect your mood
• Taking breaks during study sessions or finals

10. Engage in Extracurricular Activities

College is a time to explore and grow. Join extracurricular activities, find new interests, and make new friends. Staying busy will add structure to days that are vastly different from the high school schedule you’re used to.

Look for activities that align with your passions or values. If you enjoy something, find a way to fit it into your schedule.

Extracurricular activities in college:

• Volunteering
• Club sports
• Religious clubs
• Academic clubs
• Social clubs
• Campus events 

Embrace Wellness for a Successful College Journey

During college, prioritizing mental health is about more than just surviving. It can be crucial in thriving academically, socially, and professionally. College prepares you for the next step in life. If your mental health is suffering, it can be challenging to transition into a new phase as an adult who’s ready to take on the world. Integrating effective self-care tips for college students into your routine will help you foster a healthier, more balanced lifestyle and ensure success in your studies and well-being.

If you’ve been using mental health tips like the ones shared here but feel like you still need more help, Talkspace offers one-on-one expert therapy guidance tailored to your needs.

Take control of your mental wellness journey in college. You don’t have to navigate this time on your own. Resources like Talkspace are dedicated to helping you succeed in college and beyond. Learn more about online therapy from Talkspace by reaching out today.

Teaching is widely regarded as one of the noblest professions, as teachers play a vital role in shaping the minds of the future. Their job requires patience, time, energy, will, and dedication, and even though it can be rewarding, teaching is also incredibly demanding. 

Lesson planning, grading, classroom management, meetings with parents, staff and faculty meetings, and professional development obligations leave many teachers little time to care for their own well-being. That said, self-care for teachers is crucial for balancing the emotional investment their jobs take. Without it, teacher burnout and stress can cause significant mental and physical health-related issues.

If you’re looking for self-care tips explicitly designed for teachers, keep reading. The following 11 expert-recommended teacher self-care strategies will help you recharge and maintain a healthy work-life balance with the energy to impact your students positively. Whether you’re new or you’ve been in the classroom for decades, these self-care tips for teachers are empowering. 

The Importance of Self-Care for Teachers

Teaching is one of the most stressful professions. Research shows teachers are twice as likely to feel stress than adults in other professions. In some studies, they reported more anxiety than even healthcare workers. 

Teachers face standardized testing, increasing class sizes, low pay, classroom behavior issues, and a shortage of supplies, all of which amplify the pressure they face daily in and out of the classroom. Working in a high-stress environment, it shouldn’t be surprising that many educators find it difficult to maintain their mental, emotional, and physical well-being — which is why self-care is vital. 

Self-care for teachers isn’t a luxury. It’s a critical necessity; without it, teachers may be unable to effectively teach, implement classroom management, or sustain overall job satisfaction. Teachers who prioritize self-care are better equipped to manage the challenges of their profession. They’re more emotionally grounded and able to maintain passion for their profession. 

Integrating a regular self-care routine will improve your well-being and create a more positive learning environment for your students. The following self-care tips for teachers will help you sustain energy and enthusiasm for your job, so you can continue making a lasting difference in every student’s life, without burning out.

11 Self-Care Ideas for Teachers

Even if you worry that you don’t have time to practice self-care, having a few proven tips and tools in your back pocket will ensure you can fit at least something in every day. 

1. Create a relaxing classroom ambiance

Stress management is easier and more effective when the space you work in is calming for both you and your students. Transform your classroom into a peaceful environment you enjoy, so coming to work every day is pleasant and something you look forward to.

What you can do: 

• Use soft lighting and calming colors
• Play soothing music or run a diffuser with a mild scent that promotes relaxation
• Add plants and soft textiles around the room

2. Set boundaries to protect your peace

Boundaries are crucial self-care practices for any high-stress profession. For teachers, they’re even more essential in maintaining the balance between professional life in the classroom and personal life outside of school.

What you can do: 

• Establish and make known office hours for students and parents
• Make it clear when you are (and are not) available for questions or discussion 
• Limit how much work you take home by using your planning periods to finish as much grading and lesson planning as possible
• Consider turning off email notifications outside of school hours, so you have uninterrupted time to rest and recharge

“Teachers can clearly set boundaries including mutual respect, honesty, and kindness. This can be done through example and reinforced with posters and reflections throughout the school year.”

– Talkspace therapist Cynthia Catchings, Ph.D., LCSW-S 

3. Prioritize your mental health by connecting with a therapist

Teaching is an emotionally and physically taxing profession. Talking to a mental health professional can significantly improve your resilience and ability to manage the stress you encounter. A therapist can help you work through challenging situations so you can maintain a healthy perspective about your job.

What you can do:

• Schedule regular sessions with a therapist you trust
• Work on coping techniques that help with stress management
• Implement the tools you learn in therapy in real life between sessions

4. Practice mindful breathing during breaks

Mindful breathing is an excellent way to reduce stress on a busy or overwhelming day. Even a few minutes of deep breathing can reduce anxiety, enhance focus, and clear your mind so you can find a calm space and continue teaching.

What you can do:

• Use short breaks between classes or your prep period to practice some deep breathing techniques
• Take deep, slow, measured breaths
• Focus on one thing while inhaling and exhaling— your breathing, something you can hear, a picture on the wall
• Gently refocus if your mind wanders and continue slowly breathing

5. Keep a reflective journal

Journaling is proven to help effectively manage stress and anxiety. Writing down your thoughts and experiences — good and bad — can help you process, learn from, and let go of your day. 

Journaling for your mental health is also an excellent way to track triggers or patterns contributing to stress or leading toward burnout. It can improve self-awareness and highlight areas to focus on in an effort to regain balance in your life. 

“Journaling is a simple but powerful tool. It can help you boost your mood and practice reflection and calmness. An example of a prompt you can use is: List 5 things, sounds, or activities that calm you down when you feel upset. How can I be more mindful and intentional and use them in the future?”

– Talkspace therapist Cynthia Catchings, Ph.D., LCSW-S 

What you can do: 

• Start writing in a journal every day
• Use digital, handwritten, or voice notes — choose whatever feels the most comfortable and convenient  
• Leverage your journaling in sessions as a guide for the therapist
• Celebrate victories when you have them so you can return to them on difficult days

6. Connect with other teachers

One of the best (and easiest) self-care activities for teachers is finding a solid network of colleagues who understand what you go through on a daily basis. A support system can be a game-changer when you’re feeling isolated — sharing resources, experiences, and ideas will help you feel understood and less alone.

What you can do:

• Schedule regular meetings to get together outside of school hours
• Connect with people who truly understand what teachers go through
• Get out of your classroom as much as possible during the day so you can socialize with faculty and administration 

7. Integrate movement into your day

Staying active can be difficult when you’re standing or sitting in a classroom most of the day. Physical activity is proven to boost energy and reduce stress. It’s also a great way to improve your mood and energize you throughout your school day.

What you can do:

• Try to do something immediately after school if you can’t incorporate a quick workout before school
• Incorporate small bursts of movement into your day, like stretching or taking a quick walk during lunch or between classes
• Get the wiggles out with your students before class — even just a minute or 2 of jumping and movement can get the blood flowing and rejuvenate energy levels

8. Prepare healthy, energizing snacks

Fueling your body with healthy and energizing snacks helps you endure long days. Prepare and bring snacks to school so you’re less tempted to grab those donuts and cookies that always seem to be in the faculty room. 

When healthy options are readily available, you can avoid the midday energy slump and stay focused and energized throughout the day.

9. Engage in professional development that inspires you

Continuing education might feel like a chore or “one more thing” that’s added to your plate, but it doesn’t have to be an obligation you don’t get something out of. You can often choose your professional development opportunities, so find something that ignites your passion and fuels your curiosity. 

The right professional development courses can enhance your enthusiasm for teaching, from learning new teaching techniques to exploring subjects you want to implement in the classroom.

What you can do:

• Look for opportunities to work with mentors
• Take summer seminars in subjects you find interesting
• Ask administration to approve a weekend trip for an intensive seminar or lecture and invite a teacher you’re close with

10. Create a calm morning routine

How your mornings go will significantly impact your stress level throughout the day. Creating a morning routine that improves mindfulness and sets a calm and positive tone can improve how your day unfolds before you dive into the hustle of the school day.

What you can do:

• Enjoy a quiet cup of tea first thing in the morning
• Do yoga
• Read something inspiring
• Take time to journal

11. Unplug after school & leave work at work

Disconnecting when your school day ends can be difficult, but it’s critical to do. Set clear boundaries for when your workday is over, and then stick to them. Give yourself permission to relax when work is over so you can recharge and return to the classroom tomorrow refreshed and with renewed energy.

What you can do:

• Turn off work devices
• Don’t check or respond to email
• Engage in things that bring you joy outside of teaching
• Meet with friends or family for uninterrupted quality time

Empower Your Well-Being with a Little Extra Support

Knowing and using effective self-care for teachers is crucial to maintaining positive mental health. Teachers face overwhelming daily challenges, and the stakes are high if you’re not at your best. Sometimes, you need to take things a step further and reach out for professional help. 

Access to mental health resources can make a huge difference in how well you maintain emotional well-being — because only when you’re at your best can you be the best for your students. Professional support, like online therapy from Talkspace, offers a convenient, confidential, and accessible way for teachers to address stress, anxiety, or burnout — and it’s all on your terms, when, where, and how you need it.

Remember, self-care is an ongoing journey, and asking for help is a sign of strength, not weakness. Reach out to Talkspace today to learn more about how online therapy can help you overcome stress and teacher burnout.