Self-Care for Women in Recovery
By Kelsey Mudge, LMFT
"Self-care is how you take your power back." — Lalah Delia
Introduction
Self-care isn’t just bubble baths or spa days—though those can certainly help! At its core, self-care is the intentional act of preserving and improving your well-being. It's about checking in with yourself, meeting your needs, and making choices that support your health and recovery. For women in recovery, self-care isn’t a luxury—it’s a necessity.
Recovery can be exhausting- emotionally, mentally, and physically. There are also potential barriers to recovery, as mentioned in a previous blog post. Without a system of care in place, it's easy to fall back into old patterns. Self-care helps:
Build resilience
Manage stress and emotional triggers
Reclaim control over your life
Foster self-worth and confidence
Prevent relapse
There are several types of self-care that are beneficial to recovery. It is important to implement various types of self-care to provide a holistic approach to recovery.
Types of Self-Care
1. Physical Self-Care
Your body needs to heal just as much as your mind. There are many research studies proving that taking care of your physical health provides benefits to your mental health.* Exercise often contributes to better mood and decrease in anxiety. Some forms of physical self-care can include:
Regular exercise (even gentle walks)
Nutritious meals
Quality sleep
Medical checkups
Hygiene (ie. bathing)
2. Mental Self-Care
Recovery often brings up a lot of inner dialogue. Mental self-care helps keep your thoughts in check. Some ways to manage your mental health include:
Therapy or counseling
Journaling (ie. I Am Sober app)
Reading uplifting or educational material
Mindfulness practices (ie. Calm app)
3. Emotional Self-Care
Feelings can be intense in recovery, so it is important to practice mindfulness of your emotions. Some ways you can this:
Naming your feelings without judgment
Setting emotional boundaries
Seeking safe spaces to express yourself
Creative outlets like art or music
4. Spiritual Self-Care
Regardless of your religious beliefs (or lack thereof), connecting with something greater can ground you:
Meditation or prayer
Spending time in nature
Reading spiritual or philosophical texts
Attending spiritual support groups
5. Social Self-Care
We are not meant to do this alone. Building healthy, supportive relationships is vital. Connecting with other will help you on your self-care journey. Here are some examples of social self-care:
Reaching out to trusted friends or sponsors
Attending support meetings
Saying no to toxic or draining interactions
Building a new, safe social circle
If you are having trouble connecting with a support network, here are some ideas from a previous blog post.
6. Professional Self-Care
Lastly, work and responsibilities can be overwhelming. Managing this helps reduce burnout. Some examples of professional self-care:
Setting clear work boundaries
Taking breaks or time off if needed
Speaking with your employer about recovery needs
Pursuing fulfilling or purpose-driven work
How to Implement Self-Care
Knowing what to do is one thing—making it a habit is another. Here’s how to turn intention into action:
1. Prioritize It
Self-care must come first, not last. Schedule it like any other important appointment. You're not being selfish—you're being strategic.
2. Create a Routine
Routine brings safety and structure, both essential in recovery- start small. Add one or two self-care practices into your day, then build from there.
3. Practice Self-Compassion
You won’t do it perfectly every time. That’s okay. Speak to yourself with kindness. If you skip a day or make a mistake, don’t spiral—start again.
4. Communicate with Your Support System
Let your loved ones know what you need. Whether it’s space, encouragement, or help with responsibilities, open communication keeps you connected and supported.
Conclusion
Self-care isn’t just part of recovery—it is recovery. It's a declaration that you matter, that your needs are valid, and that your healing is worth the effort. For women navigating the ups and downs of this journey, self-care can be the foundation on which a new, empowered life is built.
If you’re ready to deepen your healing and build a sustainable path forward, professional support can make all the difference.
I offer individual therapy for women in recovery, designed to help you reconnect with yourself, navigate challenges, and grow with confidence.
Let’s work together—reach out today to schedule a free consultation and take the next step in your recovery journey.
Click here for more information about me.
If you’re wondering if therapy is the right fit for you, here is a blog post about the benefits of therapy.
Works CitedPeople.com (December 22, 2024)
Study Says Step Count Can Decrease Depression — Here's How Many You Apparently Need. PEOPLE. Retrieved from People.com.
– Reports on a JAMA Network Open review of 33 studies (96,173 adults) showing that adults who walk 5,000+ steps per day report fewer depressive symptoms, and those walking 7,000+ steps daily have lower risk of developing depression. People.comWang, Z., Wang, F., Ma, B., Xue, H., Liu, B., & Wang, D. (2025, March 12)
The effect of physical activity and life events on mental health of college students: The mediating role of psychological vulnerability. BMC Psychology, 13, 233.
– A large cross‑sectional study of 3,552 Chinese college students demonstrating that physical activity is negatively correlated with anxiety and depression, with psychological vulnerability mediating these relationships. BioMed CentralLi, H., & Hao, F. (2025, July 29)
The influence of physical activity on the mental health of high school students: The chain mediating effects of social support and self-esteem. Scientific Reports, 15(1), 27537. https://doi.org/10.1038/s41598-025-11952-5
– A study of 484 high school students showing that physical activity positively impacts life satisfaction and reduces depression, with effects mediated sequentially by social support and self-esteem. PubMed