Holistic Self-Care for Your Mental Health: Taking Care of Yourself Body, Soul, and Spirit

Self-care is often perceived as selfish. But it is essential for maintaining balance in life. The metaphor “put the oxygen mask on yourself first” is an example of prioritizing personal health to ensure you have enough energy to assist others, whether at home or work. Managing stress holistically and proactively is essential for people to avoid depression and anxiety, and also helps to take an offensive stance against the devil’s schemes.

The Bible states that each of us is made up of three parts: a spirit, a soul, and a body. “Now may the God of peace make you holy in every way, and may your whole spirit and soul and body be kept blameless until our Lord Jesus Christ comes again” (1 Thessalonians 5:23, NLT). These three areas are distinct, yet intertwined, which is why it is a good idea to approach self-care from a holistic point of view.

Here are some tools for spiritual, emotional, and physical well-being that have helped me with my own mental health:

Spirit

Reading the Bible If we want to stay healthy in our Spirit, we need to be connected to God. The number one way to do this is to be in God’s Word. The Bible is fuel and nourishment for our spirits. God’s Word is so cool because when we read the Word, we see that the Bible helps us in all areas: spirit, soul, and body.

Hebrews 4:12, AMP says, “For the word of God is living and active and full of power [making it operative, energizing, and effective]. It is sharper than any two-edged sword, penetrating as far as the division of the soul and spirit [the completeness of a person], and of both joints and marrow [the deepest parts of our nature], exposing and judging the very thoughts and intentions of the heart.”

Praise The Bible tells us that God inhabits the praises of His people (Psalm 22:30). This means He responds to praise and manifests Himself, making His presence known, when we worship Him. When you begin to praise Him, you will feel His presence, which will bring you joy and peace.

Studies have shown the profound impact of praising God. Praise has been shown to have practical, emotional, and spiritual advantages. For example, it can increase feelings of worth (I like to call this God-fidance), solidify faith, and foster a sense of joy and peace (as mentioned before). Praise also shifts our attention from our problems to God, the problem solver, changing our focus and perspective and giving us a renewed hope.

Prayer Philippians 4:6 says, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.” While emotions are normal, God does not intend for His children to be consumed by their problems.

Prayer invites God’s presence and peace, shifting focus toward Him, thereby entrusting worries to Him. Colossians 3:2 also tells us to set our minds on heavenly things rather than earthly concerns.

“According to research, prayer can reduce stress, anxiety, and negative emotions, often functioning as a coping mechanism that can promote overall well-being by providing a sense of connection to a higher power and fostering feelings of support and control, particularly when faced with challenging situations.” – Tompkins, 2025

Soul

The Greek word “psyche,” meaning “soul,” encompasses a person’s mind, will, and emotions (some also include personality). Aaron Beck’s Cognitive Behavior Therapy (CBT) highlights the impact of negative thoughts on emotions and behaviors, and is a model to recognize, examine, challenge, and replace these thoughts with healthier ones.

This aligns with scripture – acknowledging negative thoughts, examining them against the Word of God, and dismissing them if they do not align. You can think of it as “changing the channel” in your brain.

Examine and then stop negative thoughts 2 Corinthians 10:5 tells us, “We are destroying arguments and all arrogance raised against the knowledge of God, and we are taking every thought captive to the obedience of Christ.” Take it captive, examine it, and bring it under the submission of Christ. Put your hand up to your forehead like a stop sign and say, “Nope! I’m not going to listen to or believe that thought!”

Renew your mind “Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect” (Romans 12:2). “Be renewed in the spirit of your minds” (Ephesians 4:23).

To renew your mind, the Bible and positive, biblical resources like church messages, books, podcasts, and videos should be used. It is important to be mindful of who and what you are listening to, as negativity can lead to negative feelings.

Seek counseling Seeking good biblical counseling can make all the difference in helping you with your thought life. Sometimes we are so used to believing the lies, we don’t recognize them. It is helpful to have an objective person help you to identify and break down negative thought patterns, especially when lies have become ingrained beliefs. Schedule an appointment with me or one of the other counselors in our directory.

Speak life – watch your words Proverbs 18:21 reminds us that our words carry power. Instead of negative self-talk, declare God’s truth: ‘I can do all things through Christ Who gives me strength’ (Phil. 4:13), “The joy of the Lord is my strength” (Nehemiah 8:10), “God has not given me a spirit of fear, but of power and of love and of self-discipline, self-control, and a sound mind” (2 Timothy 1:7).

Numerous other passages in the Bible discuss the importance of our words. (James 3:5-10, Matthew 12:26-27, Ephesians 4:29, Proverbs 12:18, Proverbs 15:4, Proverbs 21:23, James 1:26, 1 Peter 3:10, Proverbs 13:3, Matthew 15:11, Luke 6:45, Proverbs 16:24).

Relationships / Social Support The Bible emphasizes the significance of relationships. Galatians 6:2 encourages us to “Share each other’s burdens.” I have seen the difference between individuals with strong support systems and those without.

A recent CBT training I took on evidence-based interventions for mental health conditions identified knowing triggers, using healthy coping skills, and relying on a strong support system as keys to recovery. If supportive friends are unavailable, ask your church about mentorship or ask if they have prayer partners. Wise counsel that offers encouragement is so beneficial.

Gratitude Gratitude is shown to improve happiness and overall well-being. The Bible encourages thankfulness in all circumstances. The Bible says to “Rejoice at all times. Pray without ceasing. Give thanks in every circumstance, for this is God’s will for you in Christ Jesus” (1 Thess. 5:16-18).

A practical method for cultivating gratitude is writing in a journal, recording at least three things you are thankful for daily, or just letting others know what you are grateful for. You can start with things such as life, shelter, and food, even when it is difficult to feel it.

Body

Our bodies are a temple of the Holy Spirit and were purchased by God through the sacrifice of Christ (1 Cor. 3:16; 1 Cor. 6:19). Therefore, we should take good care of our bodies, eat healthy food, exercise, get enough rest, etc.

Exercise Exercise boosts feel-good chemicals like endorphins and serotonin, reducing stress and improving mood. God designed it so that these chemicals work together to improve mood, reduce stress, and promote overall health and well-being.

Vitamins/Supplements If you are experiencing depression or anxiety, talk to your doctor. People, especially those of us in the Pacific Northwest, may be experiencing low Vitamin D levels, which can impact mood. Also, discuss natural supplements, such as L-Theanine, an amino acid in tea known to aid stress, anxiety, and insomnia.

Prescription Medication If necessary, talk to your doctor about possible medications to help you. Do your research on possible side effects, but don’t feel embarrassed or ashamed if you’ve gotten to the point of needing prescription medications.

Sleep It’s important to get enough sleep for your physical and mental health, as sleep and mental health are closely connected. Getting enough sleep lowers the risk of mental health issues, enhances cognitive performance, and helps you regulate your emotions. On the other hand, inadequate sleep can exacerbate symptoms.

When we nourish our spirit, renew our soul, and strengthen our body, not only are we taking care of our physical and mental health, but we are honoring God. My prayer is that believers experience victory in their physical and mental health. I believe that by practicing some of the suggestions above, it can become a reality. “…where the Spirit of the Lord is, there is freedom” (2 Cor. 3:17).