Self-care is usually neglected in today’s fast-paced society when being busy all the time is seen as a badge of honor. For people managing demanding jobs, raising families, studying, or caring for others, making time for themselves can feel almost impossible. Yet paradoxically, the more packed our schedules become, the more vital self-care is to maintain physical and emotional well-being.
Self-care isnât indulgent. Itâs essential. Self-care, with or without professional assistance, is defined by the World Health Organization (WHO, 2020) as the capacity to preserve health, avoid disease, and cope with stress. It covers all dimensions of wellness, physical, mental, emotional, spiritual, and social.
Why Self-Care Matters
Neglecting self-care often leads to burnout, poor productivity, emotional fatigue, and even physical illness. Maslach and Leiter (2016) note that chronic overextension without recovery causes people to become disengaged, cynical, and drained. Many individuals believe they can postpone rest until the weekend or vacation, but emotional and physical health donât work on delay.
Self-care isnât about avoiding responsibilities, itâs about having the energy and clarity to face them. It replenishes our inner resources and improves emotional regulation, focus, and resilience over time.
Making Space in a Busy Life
Take Pooja, a 37-year-old marketing executive and mother of two. When she started therapy, she described herself as constantly exhausted and short-tempered. Her day began at 6 a.m. with school prep, continued with non-stop work meetings, and ended with late-night chores. Whenever she considered doing something for herself, guilt crept in. She believed âgood mothers always put others firstâ and that âsuccess means saying yes to everything.â
Through therapy, she began challenging those beliefs and was encouraged to build a brief, consistent self-care routine. Her plan included:
- Morning: 5 minutes of mindful breathing before checking her phone
- Lunch: A short walk around the office building
- Evening: Delegating one household task to her partner, using the time gained to journal
In a few weeks, her mood shifted. She felt more grounded and even rediscovered her love for painting on weekends. This story shows how even small acts of self-care can spark lasting changes.
7 Practical Ways to Build a Self-Care Routine
- Redefine Self-Care
Many think self-care requires luxurious spa days or long getaways. While those are great, self-care can also mean drinking enough water, getting quality sleep, or stepping outside for fresh air. Think of it as anything that refuels your energy or improves your emotional state.
- Start with Micro-Moments
Donât wait for an hour of free time. Begin with just 5 to 10 minutes a day. Kabat-Zinn (2003) found that even short doses of mindfulness reduce stress and improve focus. Try:
- 3 minutes of deep breathing
- A 2-item gratitude list
- Listening to your favorite song
- Drinking tea or water mindfully
- Schedule Self-Care Like a Meeting
Put self-care on your calendar just like a work meeting or school run. When itâs scheduled, youâre more likely to commit. It might be a 10-minute walk between Zoom calls or a screen-free hour before bed.
- Stack Habits for Sustainability
Habit stacking means pairing a new behavior with an existing one (Clear, 2018). Examples:
- Do a body scan while brushing your teeth
- Say affirmations while driving
- Reflect on your day while cooking dinner
- This method makes self-care easier to remember and less overwhelming.
- Say No Without Guilt
Many people struggle to set boundaries because they fear letting others down. But saying yes to everything often means saying no to your own needs. Declining unnecessary tasks or draining social invitations is not selfish, itâs responsible.
- Try a Daily Digital Detox
Our phones constantly pull at our attention and nervous system. Try carving out 30 minutes a day without screens. Create no-phone zones: mealtimes, bathrooms, or the last 30 minutes before sleep. This reduces overstimulation and aids in brain reset.
- Do a Weekly Self-Check-In
Spend five minutes each week reflecting:
- What energized me this week?
- What drained me?
- What do I need more or less of next week?
This ongoing reflection keeps your self-care aligned with your current needs instead of running on autopilot.
The Role of Therapy in Self-Care
Sometimes the biggest blocks to self-care arenât time, theyâre internal beliefs: guilt, perfectionism, or unresolved trauma. Therapy can help people unpack these patterns and build self-care that feels authentic, not forced. Therapists also help hold people accountable to self-care without shame.
Self-Care for Helpers and Caregivers
Caregivers, educators, healthcare professionals, and parents often give so much to others that they forget to refuel. This group is particularly prone to compassion fatigue. For them, self-care is essential to provide long-term care and is not an alternative. Strategies like peer support, supervision, and structured rest are critical.
ConclusionÂ
Self-Care Is a Necessity, not a Reward
Being busy doesnât mean abandoning yourself. Your ability to care for others and succeed in your goals depends on how well you care for yourself. Whether itâs five minutes of quiet or a full weekend reset, taking time for yourself is not indulgent, itâs an act of self-respect.
As writer Audre Lorde wisely said:
Taking care of myself is an act of political warfare because it is self-preservation, not self-indulgence.
Start small. Start now. Start with you.
At PsychoWellness Center, located in Janakpuri and Dwarka, we understand that carving out time for self-care isnât easy, especially for those juggling multiple roles. Our therapists work with clients to help them redefine self-care not as a luxury, but as a lifeline. Whether you’re navigating work stress, caregiver burnout, or emotional fatigue, our experts provide personalized support to help you create routines that are sustainable, realistic, and rooted in self-compassion. For those with tight schedules or limited access to in-person care, our online therapy platform, TalktoAngel, offers the flexibility to connect with top psychologists from anywhere. Even if itâs just ten minutes a day, a professionalâs guidance can help transform self-care from a burden into a deeply rewarding habit. With PsychoWellness Center and TalktoAngel by your side, self-care becomes achievable, no matter how busy life gets.
Dr. R. K. Suri, Clinical Psychologist, and Mrs. Chanchal Agarwal, Counseling Psychologist and special educator, You can connect with either professional to schedule a personalized session.
This blog was posted on 24 July 2025
References
World Health Organization. (2020). Self-care interventions for health. Retrieved from (https://www.who.int/publications/i/item/9789240015128)
Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: Recent research and its implications for psychiatry. World Psychiatry, 15(2), 103â111.
Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144â156.
Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.
https://www.psychowellnesscenter.com/Blog/how-to-set-a-routine-for-good-mental-health/
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