Self-care is often misunderstood. It’s seen as a quick fix — a bubble bath, a weekend off, a walk when things get too loud. But self-care isn’t a break from your life. It’s how you sustain it.
On International Self-Care Day, we’re invited to pause and reflect — not just on how we feel, but on what we can do to protect our wellbeing in a world that rarely slows down. The truth is, meaningful self-care isn’t reactive. It’s structured. It’s intentional. And it’s powerful.
The Shift from Surface to Substance
Performative self-care — the kind we’re sold through hashtags and products — often misses the point. True self-care is personal. It involves recognising what you need, when you need it, and honouring that with real action.
And while that might look different for everyone, here are five practices grounded in psychological research and behavioural science that can create lasting change:
-
Regulate Before You React
The nervous system plays a critical role in how we experience stress. Practices like deep breathing, grounding techniques, or simply taking a mindful pause before responding to a difficult situation can reduce cortisol levels and help regulate emotional responses.
Try this: Box breathing (inhale 4s, hold 4s, exhale 4s, hold 4s) once a day when things feel overwhelming.
-
Prioritise Meaning Over Mood
We often wait until we feel like doing something before we take action — exercise, journaling, going outside. But research shows that mood follows behaviour, not the other way around. Anchoring your day around values (e.g. “I move because I want to feel strong”) creates motivation that lasts.
Ask yourself: “What would the most grounded version of me do today?”
-
Create Psychological Distance
Journaling, talking to a professional, or writing a letter you don’t send are ways of externalising thoughts — reducing their emotional grip. This practice supports cognitive defusion, a process used in Acceptance and Commitment Therapy to soften the impact of stressful thoughts.
Prompt: “If I could speak to myself with compassion today, what would I say?”
-
Establish Micro-Boundaries
You don’t need to overhaul your life to feel better. Setting small, consistent boundaries — like not checking emails after 7 p.m. or taking a full lunch break without your phone — can recalibrate your nervous system and protect your attention.
Remember: Boundaries are acts of connection, not disconnection. They let others know how to work with you.
-
Access Support That Reflects Your Reality
One of the most underestimated forms of self-care is asking for help. Whether it’s speaking with a therapist, seeking financial coaching, or getting guidance from a wellbeing professional, the presence of structured support creates a sense of agency. You don’t have to carry it all.
Truth: Independence isn’t strength when it costs you your health.
Building a Culture That Supports the Individual
Organisations can’t control everything their employees face — but they can remove the barriers to care. They can model healthy behaviours, enable access to professional support, and invest in tools that make self-care sustainable — not just symbolic.
This is where SupportRoom steps in.
SupportRoom: Turning Self-Care into Systems of Care
SupportRoom was built on a simple principle: when people are supported, they show up differently — to their work, their teams, and themselves.
Our platform provides:
- On-demand access to licensed therapists, coaches, nutritionists, and physical wellness professionals
- Custom wellbeing pathways that meet people where they are — emotionally, physically, and mentally
- Heartbeat Insights — real-time emotional feedback and analytics that help organisations listen, understand, and act
- Multi-language access and flexibility across devices and locations
On International Self-Care Day, we’re reminded that wellbeing is not just about intention — it’s about infrastructure. SupportRoom helps turn care into something measurable, actionable, and deeply human.
Because better workplaces don’t just offer support. They embed it.