Self-Care: Your Roadmap to a Healthier, Happier You

The dragonfly, with its delicate wings and agile flight, symbolises balance in the face of change. In neuroscience, a similar concept exists—allostasis—the body’s process of maintaining stability during times of change.

Like the dragonfly, self-care isn’t about avoiding life’s challenges, but about navigating them with steadiness. By attending to physical, emotional, and mental wellbeing, individuals may be better able to manage the demands of daily life.

The Cost of Chronic Stress

When self-care is consistently overlooked, it may contribute to difficulties such as fatigue, low mood, or trouble concentrating. Over time, chronic stress can influence relationships, job performance, and overall wellbeing.

Research in neuroscience suggests that persistent stress affects key brain regions involved in memory, emotion, and decision-making. This concept—known as allostatic load—describes the cumulative toll on the body from prolonged stress. Managing stress through healthy routines and lifestyle choices may help buffer against some of these effects.

Understanding Workplace Stress

According to the World Health Organization (WHO), the workplace can have a significant impact on mental health. While meaningful employment may offer purpose and structure, certain working conditions can also present challenges.

Examples of work-related stressors include:

• High workloads
• Lack of control over tasks
• Long or unpredictable hours
• Job insecurity
• Unclear roles
• Workplace conflict, exclusion, or harassment
• Discrimination based on gender, race, disability, age or other factors

These factors may contribute to psychological strain, and addressing them often requires both individual and organisational strategies.

Who Might Benefit from Prioritising Self-Care?

While everyone can benefit from supportive habits, some groups may be particularly affected by competing demands or elevated stress levels. These include:

• Professionals navigating high-responsibility roles
• Parents or carers managing home and family duties
• Students facing academic and social pressures
• Healthcare or emergency workers exposed to emotionally demanding situations
• Individuals adapting to illness, trauma, or life transitions

Self-Care Practices to Consider

1. Start Small and Stay Consistent

Self-care can begin with small, achievable actions. A 10-minute walk, preparing a meal, or pausing to breathe deeply may help support mood and energy. When repeated regularly, these practices may build positive momentum over time.

Examples include:

• Moving your body each day, in whatever way feels manageable
• Limiting screen time before sleep
• Practising gratitude or reflection
• Taking short breaks throughout the day

2. Set Boundaries Where Possible

Learning to say no or delegate tasks can help reduce overwhelm. Establishing limits around work hours, social activities, or screen time may create space for rest and connection.

3. Strengthen Emotional and Social Connection

Reaching out to supportive people or spending time on meaningful activities can help foster emotional resilience. Mindfulness practices such as journalling, breathing exercises, or guided meditations may also support emotional balance.

Addressing Common Barriers

Many people express feelings of guilt about taking time for themselves or believe they can’t spare the time. While self-care may look different for everyone, it can be helpful to remember that attending to your own wellbeing may also support your capacity to care for others.

For example, preparing meals as a family, listening to music on a commute, or stepping outside for fresh air may be small ways to build self-care into your routine.

A Holistic View of Wellbeing: The PERMA Model

Psychologist Martin Seligman proposed five domains of wellbeing in his PERMA model:

• Positive Emotions – moments of joy, gratitude, or calm
• Engagement – involvement in activities that absorb or challenge you
• Relationships – having meaningful social connections
• Meaning – feeling a sense of purpose or contribution
• Achievement – pursuing and accomplishing goals

Engaging in practices that support one or more of these areas may contribute to a greater sense of wellbeing over time.

Reflection Tool and Checklist

Considering Support?

If you’ve been feeling overwhelmed or are unsure where to begin with self-care, speaking with a registered mental health professional can be helpful. Whether you’re navigating stress, fatigue, or simply feeling stuck, support is available.

Contact us to learn more about our services or to speak with a psychologist.

References

• McEwen, B. S. (2006). Protective and damaging effects of stress mediators: Central role of the brain. Dialogues in Clinical Neuroscience, 8(4), 367–381.
• World Health Organization. (2022). Mental Health at Work: Fact Sheet. Retrieved from [WHO website].
• Seligman, M. E. P. (2011). Flourish: A Visionary New Understanding of Happiness and Well-being.
• Seeman, T. E., Singer, B. H., et al. (2002). Social relationships and allostatic load across two age cohorts. Psychosomatic Medicine, 64(3), 395–406.