By Kerrie Toole, LICSW, Executive Director of Castlebrook Counseling

July 24th marks International Self-Care Day, and while social media might have you believe that self-care requires expensive spa treatments or perfectly curated meditation corners, the truth is much more accessible—and more personal.

At Castlebrook Counseling Services, we support clients as they are navigating everything from work stress to major life transitions, and we know that effective self-care isn't one-size-fits-all. What restores one person might drain another. The parent juggling three kids' schedules needs different strategies than the recent graduate starting their first job, and that's exactly as it ought to be.

For this International Self Care Day, we pulled together some ideas that are outside of the typical “self-care” box, based on habits we frequently see. 

Self-Care That Actually Fits Your Life

For the Overwhelmed Mind: Instead of forcing yourself to meditate when your thoughts are racing, try the "brain dump" technique. Grab any piece of paper and write down every single thing on your mind for exactly five minutes. Don't edit, don't organize—just empty your mental browser tabs onto paper. Many clients tell us this simple act creates immediate space in their heads. This is a fantastic technique if you have trouble sleeping or are overwhelmed by your to-do list.

For the People-Pleaser: Practice saying, "Let me check my calendar and get back to you," instead of automatically saying yes. This tiny phrase gives you permission to pause and actually consider whether you want to commit. It's self-care disguised as good planning. An additional technique is to get a friend’s support to help practice saying no to requests. Create a script of things you want your friend to ask you with the plan that you will decline the request. This could be, “let’s go shopping this weekend,” or “hey can I borrow $50?,” or “can you drive me to the airport on Wednesday?” 

For the Perfectionist: Deliberately do something imperfectly today to practice reducing the pressure you put on yourself. Send a text without re-reading it three times. Leave one small mess unfinished. Draw something badly on purpose. Sometimes self-care means giving yourself permission to be human rather than flawless. One phrase I often will repeat to myself is, “Done is better than perfect.” 

For the Stuck-in-Routine Person: Change one small thing about your day. Take a different route home, eat lunch somewhere new, or listen to a podcast instead of music. Novel experiences, even tiny ones, can shift your perspective and energy more than you'd expect. Embracing the unfamiliar can be uncomfortable, however, “Nothing changes if nothing changes.”

For the Emotionally Drained: Instead of trying to "think positive," validate what you're actually feeling. Say out loud: "This is really hard right now, and that makes sense." Self-compassion often works better than forced optimism. Honor your social battery and give it time to recharge. This might look like saying no to an invitation or sitting in quiet. For me, even though I am not a morning person, I know that I need an uninterrupted hour in the morning with just my coffee and my thoughts in order for me to feel prepared for my day. 

The Micro-Moments That Matter

Self-care doesn't require large blocks of time. Some of our most effective strategies take less than two minutes:

The 5-4-3-2-1 Skill - Look at your surroundings and name five things you can see, four you can hear, three you can touch, two you can smell, and one you can taste. This grounding technique works anywhere and costs nothing.

Connection - Text someone you appreciate just to tell them something specific you value about them. Connection is a form of self-care, and spreading kindness tends to circle back.

Activity - Do something with your hands that isn't on a screen—fold laundry mindfully, make your bed with intention, or organize one small drawer. Physical tasks can be surprisingly meditative.

What Self-Care Isn't

Real self-care isn't always comfortable or Instagram-worthy. Sometimes it's having the difficult conversation, setting the boundary, or doing the thing you've been avoiding. It might mean saying no to plans when you're peopled-out, or saying yes to social connection when you've been isolating.

Self-care also isn't selfish. When you take care of your mental and emotional health, you show up more fully for the people and responsibilities that matter to you. Think of it as maintaining your capacity to care for others sustainably.

Your Self-Care, Your Way

This International Self-Care Day, we invite you to experiment. What if self-care looked like organizing your digital photos, calling an old friend, or finally hanging that picture that's been leaning against the wall for months? What if it meant dancing badly to one song, writing down three things that went well today, or drinking water while actually noticing how it tastes?

The best self-care strategy is the one you'll actually do consistently. Start small, be curious about what works for you specifically, and remember that taking care of yourself isn't a luxury—it's essential maintenance for being human.
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If you're struggling to develop sustainable self-care practices or finding that stress and overwhelm are impacting your daily life, our team at Castlebrook is here to help. We offer evidence-based approaches to help you build healthier coping strategies and develop a more compassionate relationship with yourself.

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We’re thrilled to welcome Victoria Coons-Melanson, LCSW (MA), LMSW (CT), a compassionate and trauma-informed therapist, to the Castlebrook Counseling team! Victoria brings a deeply relational and inclusive approach to therapy, with special interests in working with LGBTQIA+ and neurodivergent clients, as well as individuals navigating trauma, mood disorders, intimacy and self-esteem issues.

I sat down with her for a quick Q&A to learn more about what inspires her work and how she connects with clients in meaningful and supportive ways.
 
Nicole: What first inspired you to pursue a career in mental health counseling?

Victoria: I saw a therapist when I was a kid and realized I wanted to be like her—to help others feel heard, seen, and supported. I’ve always believed that everyone deserves to have someone they can talk to. Nobody should ever feel alone.
 
Nicole: How would you describe your approach to therapy in just a few words?

Victoria: Relational, trauma-informed, strengths-based, and compassion-centered.
 
Nicole: You use a wide range of modalities, including Dialectical Behavior Therapy, Motivational Interviewing, and Trauma-Focused Therapy. How do you decide which approach to use with each client?

Victoria: I collaborate with each client to determine what fits best for them. I like to offer different pathways, and together we explore what feels right. The relationship we build is key and it creates a foundation of trust, and from there we can communicate openly and decide how to move forward together.
 
Nicole: You’ve shared a passion for working with queer and neurodivergent individuals. What draws you to this work, and how do you create affirming space for these communities?

Victoria: As someone who is part of both communities, I understand how important it is to have space to process these identities, especially given today’s political climate. I want to create a validating, affirming space where clients know they’re not alone and remind them of their inner strength and resilience. I also make sure to provide accommodations as needed to ensure each person feels safe and supported.
 
Nicole: What are some common misconceptions about therapy or mental health that you’d love to challenge?

Victoria: One big misconception is that therapy always has to involve “figuring something out,” or at every session you have to be searching for an answer. Therapy really is just about being present, feeling your feelings, or having a space where you can be honest and receive compassion.
 
Nicole: You seem to work with all age groups—what made you decide to serve such a variety of clients?

Victoria: In past roles, I’ve worked with a wide range of demographics—children, adolescents, adults, and parents. I’ve really enjoyed working with people across that full spectrum.
 
Nicole: Therapy can be vulnerable. How do you help clients feel safe enough to explore difficult parts of themselves?

Victoria: I emphasize self-compassion and help clients gently challenge fears of being judged, rejected, or abandoned. Everyone deserves acceptance and care, and I want people to feel that in our work together. I always let clients go at their own pace—there’s no rush in therapy.
 
Nicole: Outside of the therapy office, what brings you joy and helps you recharge?

Victoria: Spending time with my cats, doing arts and crafts, and sitting outside in nature—those things help me reset and feel grounded.
 
Nicole: What would you say to someone who is nervous or unsure about starting therapy?

Victoria: Just because something is hard doesn’t mean it isn’t worth it. Therapy can be scary, but it can also be incredibly rewarding.
 
Nicole: What are you most excited about as you join the Castlebrook team?
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Victoria: I’m especially excited to offer in-person services and connect with clients in a shared therapeutic space. I am also looking forward to building meaningful and trusting relationships with clients.


We’re so excited to have Victoria join the Castlebrook team! Her warmth, authenticity, and inclusive approach make her a wonderful addition to our community. To learn more or schedule a session with Victoria, visit https://castlebrookcounseling.com/request-appointment.html