In a world that’s always ‘on’, it’s easy to lose sight of ourselves.
Between work, school, social media, and relationships, it’s no wonder we often feel exhausted.
Amid this constant whirlwind, self-care often gets overlooked.
While the term might evoke images of Instagram posts filled with patchouli and peppermint bubble baths, cucumber and cilantro water, and mandarin and myrrh candles, self-care is much more than a trend.
It’s about maintaining your overall well-being.
As Dr. Donna Payne, Head of Wellbeing at Chigwell School, explains, “It’s the things you do to keep your body healthy, whether it’s physically healthy or mentally healthy."
In short: self-care is not selfish; it’s survival.
As the new school year kicks off, the excitement and pressure can quickly become overwhelming.
Burnout can sneak up fast.
A study I conducted at Chigwell School, surveying 100 students and 20 teachers, revealed that half of the students engage in self-care weekly, with physical exercise being the most common method.
Dr. Payne suggests “breaking it down into bubbles: physicality, mindfulness, emotional and social sections."
Self-care also means treating yourself with compassion.
We’re often our own worst critics, but practicing kindness toward yourself is key.
Positive mantras, affirmations, and reframing your thoughts can help reduce stress.
Mantras like “progress, not perfection” or reframing winter as “hot chocolate season” can nurture a positive mindset and boost mental health.
We live in a culture that glorifies productivity.
Achieving the A*s, climbing the career ladder and staying constantly connected are often seen as badges of honour.
Yet, the World Health Organization (WHO) reminds us that "regular physical activity is a form of self-care that can avert an estimated 3.9 million premature deaths each year". (https://www.who.int/news-room/fact-sheets/detail/self-care-health-interventions)
Dr. Payne advises, “We should be more flexible about what we advise people” because self-care must fit individual lifestyles.
Whether it’s yoga, dancing, or a simple walk, finding what works for you is essential.
We often focus on physical health, but mental and emotional well-being are just as important.
Simple actions like setting boundaries or unplugging from social media can greatly improve mental clarity.
Dr. Payne recommends being "more conscious about what we classify as self-care… it has to fit your life."
Even small acts like deep breathing or spending time in nature can lift your mood and reduce anxiety.
My survey revealed that the average stress level among students was 3 out of 5, highlighting the need for more emphasis on mental calmness in our society.
Your body works hard for you why not return the favour?
That doesn’t necessarily mean super-glueing yourself to a treadmill but should include the basics.
Staying hydrated, getting enough sleep, and eating well are essential, but often the first things we sacrifice when busy.
Physical exercise is an excellent form of self-care.
For example, regular exercise (about 3-4 times a week) has been shown to reduce the risk of depression by 20-30% over time, making it a powerful preventive measure.
In addition, engaging in moderate exercise for at least 150 minutes per week can lead to a 65% improvement in sleep quality, providing a positive impact on mental health.
In my survey, 51% of Chigwell students named exercise as their primary form of self-care when offered with other options including: meditation, reading, pampering, retail therapy and mental exercises.
Self-care isn’t an occasional indulgence.
It’s something to practice daily.
Consistency is key, as Dr. Payne highlights the importance of consistency - committing to regular self-care will pay dividends.
Small actions like ten minutes of mindfulness or a tech-free afternoon can improve focus, energy, and mood.
In today’s hustle culture, self-care can easily be neglected.
But it’s one of the best investments you can make.
It’s about building strength and resilience to tackle problems, not neglecting responsibilities.
So the next time life feels overwhelming, hit pause - whether with a cup of tea, a woodland walk, or simply saying “no.”
Remember, self-care isn’t selfish; it’s survival.
