# Self-care for every phase

> Small, realistic ways to look after yourself all month long.

Category: Mind & mood · 2 min read · Written by the Splash team · Sources checked October 2026
URL: https://splash.care/learn/mind-mood/self-care-by-phase

## Quick answer

- Connect, move, learn, give and notice: the NHS 5 steps.
- Rest in your period, try new things when energy rises, simplify when it dips.
- Prep comfort supplies while you feel good.

Self-care is not about expensive face masks (though no judgement). The NHS "5 steps to mental wellbeing" are beautifully simple: connect with other people, be physically active, learn new skills, give to others, and pay attention to the present moment. Here is how you might flex them across your cycle.

- **Period:** Rest is productive. Warmth, cosy food, gentle stretching and saying no to extras.
- **Follicular:** If your energy rises, try something new, start a project or plan fun things.
- **Ovulation:** Lean into connection if you feel like it: see friends, call family, say yes to the plan.
- **Luteal:** Simplify. Batch-cook, lower the bar, protect your sleep, and be extra kind to yourself.

## Every-phase basics

- [Sleep](https://splash.care/learn/movement-sleep/sleep-cycle) at regular times
- Move in ways you enjoy
- Eat regular meals
- Spend time outside
- Talk to someone you trust

**Myth:** Self-care is selfish.

**Fact:** Looking after your wellbeing helps you show up for the people and things you care about. The NHS lists looking after yourself and connecting with others as core steps for mental wellbeing.

> **Splash says:** make a "luteal kit" now, while you feel good. A playlist, a comfort film, easy snacks and a note from present-you saying "you have got this".

> Phase patterns are a guide, not a rulebook. Use your own Splash logs to see what you actually need. If you do not follow a typical cycle, because of hormones, medicines, PCOS or anything else, trust your own signals over any calendar.

## Sources

1. [NHS: 5 steps to mental wellbeing](https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/)
2. [NHS: Tips to reduce stress](https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/tips-to-reduce-stress/)
3. [NHS: PMS (premenstrual syndrome)](https://www.nhs.uk/conditions/pre-menstrual-syndrome/)

This is general information, not medical advice. Splash can’t diagnose. If you’re worried, talk to a GP, pharmacist or sexual health clinic. In an emergency call 999 (UK) or 911 (US).