October marks Mental Health Awareness Month in South Africa, highlighting the importance of small, regular habits for supporting mental health. For many people balancing work, family, and other responsibilities, making time for self-care can be challenging.
Monique Pereira, a wellness specialist and manager at Steenberg Spa in Cape Town, notes that she understands the difficulties of a working mother, as personal needs often take a backseat due to constant commitments.
Pereira advises against postponing self-care until life becomes less demanding. Instead, she recommends starting with realistic changes that can easily fit into an existing daily routine.
Start with manageable changes
Instead of completely overhauling your schedule, identify one achievable adjustment. This could be setting aside time for a lunch break, five minutes of quiet, or a short walk. The goal is to form practices that simply fit into the current routine.
Physical activity does not require intense workouts; the World Health Organization (WHO) recommends moderate exercise for 2.5–5 hours per week. It is important to move in a way that brings you pleasure.
Prioritize sleep and nutrition
During stress, rest is often sacrificed, yet it is what determines the ability to regulate emotions and concentrate. Key steps include maintaining a consistent bedtime and reducing screen time in the evenings.
Spend time outdoors
A walk in the park or simply stepping outside between work tasks provides necessary respite from daily pressure.
Balance connection and boundaries
While relationships provide vital support and perspective, it is equally important to know when to take time for solitude. Setting boundaries regarding work messages and electronic notifications helps protect downtime.
Recognize the need for help
Although self-help is fundamental, persistent changes in mood, sleep, or daily activity may require professional intervention.
In conclusion, well-being is an ongoing process, not a standard to be reached. Pereira emphasizes that the need for rest is valid, and individuals should not feel the need to justify or apologize for taking time for themselves.