A new national survey reveals that Americans rely on small rituals such as quiet mornings, nature walks, and home wellness upgrades to cope with emotional strain, yet face persistent barriers like guilt and lack of time.
The Emotional Wellness Index, based on responses from 1,000 adults, highlights the complex relationship Americans have with self-care. While many turn to simple grounding practices, structural and cultural pressures often prevent genuine prioritisation of emotional health.
Key findings
- 37% of Americans said their go-to activity when they want to feel more grounded is spending time in nature.
- 35.9% prefer a morning coffee or tea ritual in silence as their reset.
- 31.7% want hot tubs as a home wellness upgrade.
- 37% of Gen Z’s scroll through social media when they are emotionally drained.
- Only 15% of Americans intentionally set aside time for themselves a few times a month or less.
- 21% of Americans cite lack of time as their main barrier to emotional health.
- 20% of women say they feel guilty prioritising themselves.
- 41% of Americans say they often claim they are fine when they are not.
When stress builds, many find calm in nature. Research from Harvard Health shows that spending 20–30 minutes outdoors where people can interact with nature reduces stress hormone levels. The American Heart Association notes that time in nature helps relieve stress and anxiety, improves mood, and boosts well-being. A Cornell University study found that 10 to 50 minutes in natural settings improves focus and physiological markers like blood pressure and heart rate.
Morning rituals also play a significant role in emotional grounding. The simple act of enjoying coffee or tea in silence helps lower cortisol levels and supports mindfulness. Research from Hive indicates that five minutes of morning stillness can reduce anxiety and improve focus. Research shows that such quiet reflection supports emotional regulation and cognitive flexibility.
Wellness at home continues to rise, with hot tubs becoming a popular investment. According to Sundance Spas, warm water and jets reduce muscle tension and promote relaxation. Marquis Spas add that hydrotherapy restores balance and lowers stress, while Hot Spring Spas report that regular use triggers endorphins and improves sleep quality. The survey shows that 31.7% of Americans want a hot tub as a wellness feature, linking relaxation to emotional health.
For younger people, digital habits reveal a stark contrast. Despite widespread awareness of the negative effects of social media, 37% of Gen Zs turn to their phones when emotionally drained. Studies from Emory University show that using social media for more than three hours daily raises mental health risks. A McKinsey survey found Gen Z more prone to poor mental health associated with excessive screen use, while a Cybersmile report linked online dependence to rising anxiety and fatigue.
The lack of personal time remains a major obstacle. Only 15% of respondents say they make time for themselves a few times a month or less, with 21% citing lack of time as their top barrier. A 2025 Lightwork study also identified time constraints as the main obstacle to self-care, especially for working women.
Women face an added emotional barrier. Twenty percent report feeling guilty when prioritising themselves. Cultural expectations continue to position women’s needs as secondary, reinforcing guilt around self-care. Statistics from Self Care Cabin show that 39% of parents feel guilty about taking personal time, with women less likely than men to maintain consistent “me time”. A 2023 ADV Dermatology study found that 24% of women feel guilty about pampering themselves, compared to 20% of men.
Emotional masking also remains widespread. Forty-one percent of Americans admit they often say “I’m fine” when they are not. A Mental Health Foundation survey found that people say this phrase 14 times weekly, but only 19% mean it. Time to Change has noted that the expression can perpetuate stigma, discouraging open conversations about mental health.