Self-Care Paradox

Over the past decade or two, self-care has become a cultural priority, with apps, retreats, and more growing in popularity. Entire industries have formed around the idea that taking better care of oneself leads to happiness. And research supports this—mindfulness reduces stress, better sleep improves mood, and movement helps combat depression.

But here's something less talked about: too much inward focus can backfire. Several studies show a concerning fact: Increased self-focused attention consistently links to higher levels of depression, anxiety, and negative mood. The very act of constantly turning inward—even for seemingly healthy reasons—can worsen the distress many try to avoid.

There is a difference between reflection and rumination. Reflection involves stepping back and applying what one has learned in life. Rumination happens when someone keeps dwelling on the same problems and gets stuck on them. Excessive rumination often goes hand in hand with self-preoccupation. When attention and worry are mainly focused on one’s own interests, it can cause a person to feel more isolated from others and trapped in a self-created bubble. A person may lose touch with their natural empathy and become disconnected from the world around them. Worrying about their own well-being can leave little room to consider the welfare of others.

I have observed this many times in my practice: some clients obsessively journal about their feelings without taking action. There are those whose "self-care Sunday" makes them feel more isolated, sad, and aimless. Others have calendars full of self-care activities, yet they still feel disconnected from others and the world. Often, someone like this feels surprisingly anxious and unsatisfied, bouncing between different healthcare activities and providers.

While excessive self-focus predicts distress, engaging in pro-social activities enhances well-being. Classic studies show that spending money on others increases happiness more than spending on ourselves—an effect observed across various cultures and income levels. Volunteering correlates with better mental health, higher life satisfaction, and even lower mortality rates. Providing hands-on help or participating in group efforts aimed at benefiting the greater good has been shown to lift a person's spirit more than simply donating money.

The importance lies in realising that humans are not isolated individuals but beings connected to others. It is essential to recognise that we are naturally social and motivated by meaning. Therefore, genuine connections nurture a person in ways that solitary self-improvement cannot. When one interacts with others with true compassion rather than self-centred motives, the connection becomes meaningful. This prompts a person to rethink a core question. Instead of asking, "What can I do for myself?" they might ask, "How can I live authentically in service to what calls me beyond myself?" Moving from self-optimisation to genuine caring helps a person connect with sources of meaning and purpose that pure self-focus cannot reach.

Meaning is a fundamental aspect of existence. Research links a sense of purpose to lower perceived stress, reduced mortality risk, and slower cognitive decline. For healthcare workers experiencing burnout, finding meaning in witnessing human suffering and offering healing serves as a buffer against compassion fatigue. Living authentically in accordance with what matters most helps reduce stress.

The key to living a healthy, meaningful life is maintaining balance. Self-care focused inward without an outward purpose can lead to loneliness. Outward contribution without proper restoration results in exhaustion and burnout. However, when one properly cares for oneself, connects to a greater purpose, and engages more deeply with what matters, they feel most fulfilled and satisfied.

True self-care helps a person transcend the boundary between self and others. This can occur through caring for other humans or animals, or by being genuinely and unselfconsciously present in nature. Such actions can lead to feelings of personal renewal, empathy, and love. For mental health professionals, this framework is particularly important. Compassion satisfaction—the positive feeling from helping others in meaningful ways—acts as a protective factor against burnout. The path forward involves wisdom in knowing what we need and when. It means recognising meditation and movement as essential, while also consistently participating in activities that connect us with others in meaningful ways beyond ourselves. 

A healthy woman in her early eighties came to see me and her psychiatrist for depression, insomnia, and dissatisfaction with her life. Psychotherapy and numerous medications made little difference. Mindfulness meditation only helped slightly. I suggested she find a way to serve others. After much resistance, Judi went to the local library and began teaching conversational English to a Guatemalan woman. Judi improved significantly. 

Now, a year later, she no longer needs therapy. Last week, I ran into her. She came up to me, laughed, and told me how fulfilled she is now. 

-Psychology Today