Self-Care for Emotional and Mental Wellbeing: A Guide to Thriving

In today’s fast-paced world, self-care is often relegated to the bottom of our to-do lists. However, prioritising our emotional and mental wellbeing is essential—not just for surviving but for thriving. Drawing from the key insights shared in a talk I recently had the pleasure of delivering at AbbVie, this blog explores how self-care fosters resilience, balance, and overall psychological wellbeing.

Understanding Wellbeing: Hedonic vs. Eudaimonic

Wellbeing can be understood in two ways:

• Hedonic Wellbeing focuses on pleasure, happiness, and the absence of distress.
• Eudaimonic Wellbeing is about fulfilling one’s potential and leading a meaningful life. As D.H. Lawrence eloquently put it, true freedom is not doing just what we like but aligning with our deepest self. Achieving wellbeing requires us to balance both perspectives, ensuring not just momentary joy but long-term fulfilment.

The Wheel of Wellbeing: A Holistic Approach

Self-care is not one-dimensional. It encompasses several interconnected areas, three of which are particularly crucial:

1. Relationship with Self and Self-Acceptance
   • Inspired by Carl Rogers’ actualizing tendency, we all have an innate drive for self-growth.
   • Practicing self-compassion and self-acceptance enables us to navigate life’s challenges with resilience.
2. Cognitive Awareness and Regulation
   • Our thoughts significantly impact our emotions and behaviours.
   • Unhelpful thinking patterns (e.g., catastrophizing, black-and-white thinking) can be challenged using Cognitive Behavioural Coaching techniques.
   • Developing cognitive awareness allows us to replace irrational thoughts with more constructive ones.
3. Emotional Awareness and Regulation
   • Neuroscientist Jill Bolte Taylor notes that emotions last just 90 seconds unless we fuel them with our thoughts.
   • The negativity bias means we naturally focus on negative experiences, but we can counteract this by actively cultivating positive emotions like gratitude, hope, and serenity.

Distinguishing Stress from Burnout

• Stress is a reaction to a challenging event that may exceed our coping resources.
• Burnout occurs when chronic stress depletes our physical, emotional, and mental reserves, leading to exhaustion, cynicism, and a reduced sense of personal accomplishment.

Understanding our Window of Tolerance—our optimal zone for managing stress—helps us implement strategies to prevent burnout and stay balanced.

The Power of Boundaries

Setting healthy boundaries is crucial for self-care. According to Brené Brown, saying no is essential to maintaining authenticity. While it may cause temporary discomfort, protecting our energy allows us to show up fully for what truly matters.

Evidence-Based Strategies for Wellbeing

Here are some science-backed ways to boost emotional and mental wellbeing:

• Exercise: A brisk walk or run has effects comparable to mild antidepressants.
• Nutrition: Gut health is closely linked to mental health—eat for balance.
• Sleep Hygiene: Prioritise rest to enhance cognitive function and mood.
• Mindfulness Meditation: Cultivate a sense of calm through meditation.
• Journaling: Shift from reactive emotions to reflective awareness.
• Social Connection: Relationships significantly impact mental health.
• Nature Therapy: Spending time in green spaces reduces stress.
• Spiritual Connection: Engaging in spiritual or faith-based practices can offer comfort and resilience.

Your Self-Care Invitation

What is one self-care strategy you can incorporate today to support your mental and emotional wellbeing? Remember, self-care isn’t selfish—it’s a necessity. As Katie Reed wisely said, “Self-care allows you to give the world the best of you, instead of what’s left of you.”