New Year, New You, Better Us: The Role of Self-Care in a Healthy Marriage

By Jamie C. Williamson, PhD

Choosing self-care is not selfish, it’s necessary for the health of your marriage and every close relationship in your life.  If you constantly ignore your own needs, you risk becoming emotionally overwhelmed and short-tempered. The unfortunate reality is that those you care about most often bear the brunt of your exhaustion and frustration.

Why Self-Care Matters in Marriage

Self-care supports personal wellness by helping you maintain emotional balance and daily resilience. This strong emotional foundation enables you to handle daily stressors and engage more meaningfully in relationships without feeling flooded or drained.

Presence matters more than performance. Being steady and grounded, rather than distracted by endless tasks, is key to healthy, close connections. The purest message of love isn’t found in the dozens of things you do for your spouse (and family, coworkers, and friends), but in the other messages your behavior sends. Being present and fully involved in the moment makes those you love feel seen, heard, valued, and loved.

Shifting Your Mindset

Shifting your mindset around self-care can be transformative for both you and your marriage.

When you habitually put your partner’s needs ahead of your own, it can slowly erode your sense of self and satisfaction within the relationship. When you learn to see self-care as an act of love—both for yourself and your spouse—you begin to nurture the relationship in deeper, more sustainable ways. Making intentional time for rest, reflection, and activities that replenish your personal wellness isn’t self-indulgent; it’s an investment in your capacity to be present and attentive with your partner.  And this, in turn, builds a healthier marriage.

 Small Self-Care Changes Build Happier Marriages 

Understanding the value of self-care requires distinguishing between good health – not being ill – and “wellness” which is the capacity to function optimally in all aspects of your life.

To reach a state of “high level wellness” you need to practice self-care in several interconnected categories, including: Physical, Emotional, Intellectual, Social, Spiritual, Practical, and Environmental. And you need to balance your efforts among the categories, so that one category does not interfere with self-care in another category.  This, obviously, takes a lot of planning time, intention, and habit-changing routines.

But, thankfully, adopting just a few simple self-care practices makes a big difference in your ability to avoid burnout, defensiveness, and the tendency to be critical or easily triggered – all obstacles to loving fully and well.

To start building a new you, and a renewed relationship:

1. 1. Be kind to yourself:  Take care of your physical self through exercise and eating well.  Take care of your emotional self by allowing time to rest, relax, and refuel. Acknowledge your efforts and achievements and give yourself grace when things don’t go as planned.
   2. Set goals: Working toward a personal goal enhances your self-esteem and gives you a sense of purpose. Whether it’s learning a new skill, achieving a fitness milestone, taking a class, or changing careers, give your own dreams the time and effort they deserve.

• Practice gratitude: Reflecting on the positive aspects of your life, your marriage, and your spouse improves your daily mood and ability to be optimistic and resilient.

• Practice mindfulness: Reduce stress through exercise or peaceful activities so you can be more mindful in your daily interactions, more intentional about your connections, and better equipped to process emotional moments.

1. Strengthen relationships and social connections: Healthy social connections are integral to personal wellness.  Invest quality time with your spouse, family and friends who invigorate you.  Avoid people who deenergize you. Set boundaries that allow you to feel respected, safe, and fulfilled.
2. Do what brings you joy: Express yourself through hobbies, interests, or creative outlets. Be sure to seek balance.  Do things for others but remember to make time for activities that YOU enjoy.

These small changes in your self-care practices will make a noticeable difference in your general outlook and ability to handle challenges with patience and compassion.  You will have the emotional capacity to respond constructively, deepen your marital connection, and contribute to your resilience as a couple.

By making self-care and personal wellness a priority, you build a happier marriage.

Let me know how I can help. 

Jamie C. Williamson, PhD is a FL Supreme Court Certified Family Mediator and Member of the Gottman Referral Network, with a Certificate in the Science of Wellbeing and Happiness from the Harvard School of Medicine. She is an owner and partner at Amity Mediation Workshop, a mediation practice specializing in “friendly divorce” mediation and psycho-educational couples counseling. Dr. Jamie speaks frequently on relationship topics and authors the blog “Work it Out”.  You can find her online at amitymediationworkshop.com.