Self-Care When it Matters Most: Supporting Physical and Mental Wellbeing

Authors: Dr. Amit Abraham and Dr. Sohaila Cheema

In recent times, we have been faced with events that fall well outside our usual experiences, adding to the everyday pressures of work and life. When combined, these stressors can feel overwhelming and may make it harder to focus on essential aspects of wellbeing - such as caring for our physical health, staying connected with others, or finding moments of enjoyment and rest. Self‑care is a holistic approach that supports both health promotion and disease prevention. It involves taking proactive steps and adopting healthy behaviors to maintain and improve overall wellbeing. Importantly, self‑care does not mean managing alone; it can include seeking support from family, friends, or healthcare professionals. Regular self‑care practices play a vital role in improving physical health, sustaining energy levels, strengthening the immune system, and building resilience during challenging times.

Self-Care Tips for Physical Wellbeing

• Stay physically active: Aim for at least 30 minutes of physical activity each day. Even small amounts add up. Try to avoid long periods of sitting - stretch, take a short walk, or incorporate gentle movement every 30 minutes. Any movement counts.
• Eat well and stay hydrated: Choose a balanced diet that includes a variety of fruits and vegetables, lean proteins, and whole grains to support overall health and sustained energy. Remember to drink water regularly throughout the day.
• Prioritize sleep: Aim for 7-9 hours of sleep each night. Establish a consistent sleep routine by going to bed and waking up at the same time. Limit caffeine and screen use in the evening and create a calm sleep environment that is dark and quiet.
• Seek professional support when needed: If you have existing physical or mental health conditions, continue to attend regular healthcare appointments and keep up to date with recommended  screenings and vaccinations. Looking after your own health enables you to better support your family and community. If you need support, help is available at the telephone numbers below:

• • National Mental Health Helpline (free and confidential): 16000
  • Police, Fire and Ambulance: 999
  • Emergency services for people who are hearing-impaired: 992

Self-Care Tips for Mental Wellbeing

• Make time for ‘me-time’: Seek out activities that bring you joy, as positive experiences can help ease stress and restore perspective. Continue with hobbies you enjoy, explore practices such as meditation or yoga, find reasons to laugh, spend time in nature, or seek out uplifting and positive news stories.
• Stay connected: Reach out to friends and family, and spend time with loved ones - human or otherwise. Connecting with others, including pets, helps activate coping mechanisms and strengthens emotional resilience.
• Practice self-compassion: Take a few moments to be kind and understanding toward yourself rather than overly critical. Recognize that you are human and capable of making mistakes.
• Cultivate gratitude: Take time to acknowledge and appreciate the things you are thankful for. Reflecting on acts of  kindness – both given and received – can foster a more positive outlook and deepen emotional connections.
• Pay it forward: Acts of kindness, whether through volunteering or simple gestures, are powerful ways to manage stress. Giving without expectation can create a sense of purpose, meaning, and positive impact within your community.

Self‑care can take many different forms, and what feels fulfilling for one person may look quite different for another. It is also an evolving process - what brings comfort and balance may change over time. Making self‑care a regular part of your routine can help support both physical and mental wellbeing. Let us make a conscious effort to prioritize our health and extend kindness and compassion to ourselves.

Sources: World Health Organization | National Institute for Mental Health | Sehanafsia - Your Mind Matters | Qatar Ministry of Interior (MOI) | Mayo Clinic | Cleveland Clinic

Edited by: John Hayward