Need a Healthy ESCAPE®? Six Science-Backed Self-Care Strategies That Work
Updated October 2026
Stress has a way of piling up. A demanding season at work, a family health scare, a move, a loss, or just too many weeks in a row of doing too much. Recovering from those stretches takes more than waiting for things to calm down. It requires us to monitor and pace ourselves, and to practice effective, essential self-care. Self-care is the deliberate steps we take to tend to our own needs, too. We can take better care of others and our community when we take better care of ourselves.
Here are six science-backed self-care strategies that work, even during times of extreme stress. If you’re looking for a healthy ESCAPE®, try the tips below.
Exercise. Physical activity is one of the quickest natural mood boosters and stress reducers. Aim to move your body for some time each day. Even brief bursts of exercise that get your heart rate up can boost your feel-good brain chemicals and help you relax.
Sleep. Aim for quality over quantity. When you make sleep and rest a priority, your brain and immune system will thank you. Set a time every evening to begin winding down and prepare your body and brain for sleep. A bedtime routine can be tremendously helpful. Other activities that can help you fall asleep include meditation, relaxing music, reading, a hot shower, or journaling. Try shutting down devices at least an hour before you intend to fall asleep.
Connect. Our brains thrive on social connection, in person or virtually. Staying engaged and connected to others is a critical part of self-care. Aim to spend some time each day doing something socially meaningful or fun. Reach out to loved ones you’ve lost touch with. Write a letter or an email. Send a video, or use a video call so you can see a loved one’s face as well as hear their voice.
Appreciate. Research has shown gratitude to be important for our mental health and well-being. Start by finding three things to be thankful for every day. Start a gratitude journal. Write thank-you notes expressing your appreciation for others. A gratitude practice can be very effective for staying grounded in the present moment, which can help with anxiety and uncertainty.
Play. We often forget to make room for play when we’re anxious or worried, or when it may seem uncalled for. Stress-resilient people find pleasure in the little things, and it’s easy to start with your senses: find things you like to look at, listen to, taste, smell, or touch. Laughter counts too. It has been shown to increase endorphins, soothe tension, and provide quick stress relief. Watch a funny movie or show, listen to your favorite comedian, or share funny videos with family and friends.
Eat. Stress makes it easy to skip meals or grab whatever’s fastest. But when and how you eat affects your energy, focus, and mood. Aim for regular, nourishing meals and snacks, and stay hydrated. Notice how different foods make you feel, and approach eating with curiosity rather than rules.
Want to practice these one step at a time? Download the free Between-Sessions Starter Kit, or join the waitlist for The Between-Sessions Lab, my small-group program built around the six Healthy ESCAPE® skills.
Be & Stay Well,
