Brother Be Well Wellness for Boys and Men of Color

Take time for yourself.
Rest. Breathe. Relax.

Self-care is essential to healing from the numerous stressors in our daily lives. It provides respite that promotes mental resilience. Shut off the noise and chill. Make time to recharge your batteries every day. 

We are nature, and nature is us. When we lose connection with nature, we lose contact with ourselves.



We don’t typically hear men talking about self-care. However, the practice of caring for oneself should be at the heart of every man – not just women. After all, you don’t want to spread yourself so thin that you find yourself suffering burnout.

Self-care is simply taking care of yourself mentally, emotionally, physically, and spiritually. It’s doing what you need to do to get your needs met. It’s going within to see what you need first, rather than automatically taking care of others and putting yourself on the back burner. The biggest issue with self-care is that some people think they are being selfish when they’re practicing caring for themselves. But is self-care selfish? Not at all.

We live in a busy world, often without time to process how much we’re taking in. Between school, work, and family demands, there is little time left. This is why self-care must become a daily practice, or better yet, small practices throughout the day. Write down what you love and actually do it. Self-care is self-love. It’s putting yourself first in a loving way to recharge from the inevitable drain on your time and energy. 

Wondering how to practice self-care? Here are some tips to get you started:

Make a list of things that rejuvenate you. Spend time doing those regularly. Spend time each day in silence. Go within, breathe deeply, slowly, then relax. Shut out the world and allow your central nervous system to calm down.

Engage in a hobby regularly. If you don’t have one, try several to see which ones you like. Try fishing, hiking, making art with a friend, gardening, sports, golfing, etc.

Treat yourself to something you enjoy regularly. When you wake in the morning, pause to offer gratitude. Go within and give yourself some love and positive thoughts before you get moving for the day.

Embrace your emotions. Feel your emotions throughout the day and express them in healthy ways. If you want or need to shed tears, go for it. Being with all of the emotions – positive and negative – can help you experience a richer, healthier emotional life.

Recognize if you’re headed for burnout. Check in with yourself often to see how you’re really doing. If you’re really stressed out, anxious, depressed, etc., take the necessary steps to get yourself on track to a more balanced life. Ask for help if you need it.

Learning the art of self-care simply takes time and practice. As you commit to this sacred act, you will experience more vitality and have more of your authentic, filled-up self to offer to others.


Maintain a Routine. Wake up at the same time, shower, and get dressed like you are going to work, even if you are working from home. Keep up with chores. Keep your living space clean and organized. It is important to do the best you can, understanding that no one is perfect.

Nurture Supportive Relationships. The new norm means it is more difficult to see and embrace loved ones. Taking advantage of today’s technology can serve as a bridge until we all can be together safely. Try video calling or organizing chat sessions with friends and family using FaceTime or Zoom. Both are free options to help you stay connected with loved ones while keeping a safe distance and protecting one another.

Exercise Daily. Evidence proves there’s a strong correlation between physical exercise and stress relief. Engaging in any activity to get the body moving is an effective way to relieve pent up anxiety. Tai-Chi incorporates breathwork and mindfulness into movement. YouTube offers lots of free workout videos. Something as simple as going for a walk can make a big difference. So get out there, walk your dog, ride a bike with your kids, or stroll alone with a Brother Be Well podcast.

Get Enough Sleep. Getting an adequate amount of sleep is important for maintaining proper mental health. Practice a sleep schedule such as going to bed and waking up at the same time every day. Turn off cellphones, tablets, and electronics to halt brain stimulation from blue light, which suppresses melatonin levels.

Eat for Brain Health. A healthy diet includes a full range of vegetables, fruits, legumes (lentils, chickpeas, beans), fish, whole grains (rice, quinoa, oats, breads), nuts, avocados, and olive oil to support a healthy brain. Our diets should include omega-3 fatty acids, folic acid, vitamin D, magnesium, B vitamins, and Zinc, among other vitamins and minerals. We can be mindful about our food choices to support our mental health.

Be Mindful. Being present is the essence of mindfulness, which brings us peace. Learn to appreciate the moment by slowing down, breathing through it. In practicing mindfulness, we can focus our attention more deeply, become more compassionate, and deal with urges to be constantly busy. Check out our mindfulness content for tips and ideas.

Prayer and Meditation. Prayer helps to center the soul. Deep spiritual reflection can open pathways to inner peace, even during turbulent times. Developing and maintaining a faith routine is a strategy involving gratitude, detachment, and connection. Individuals of all faiths have expressed how their beliefs help keep their stress in check while lifting the burdens we know all too well. Some also meditate on scripture or find a quiet place of solitude to refresh the soul.

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