More Than Switching Off
When most people hear the words “self care,” they tend to picture bubble baths, a quiet walk or switching off from work for a while. These are all nice things to do, but the reality is that true self care goes much deeper than moments of relaxation. It is not about doing less or finding quick fixes, it is about creating the right conditions for your body and mind to cope with the demands of everyday life.
In my work with clients, self care is often one of the first areas we explore because it has such a direct impact on performance, focus and resilience. It is not about adding more to your to do list, it is about understanding what supports your system, and putting that into practice consistently so you are better equipped to deal with pressure when it comes.
What self care really means
Self care is the active process of supporting your physical, mental and emotional capacity. It is what allows you to meet the demands of your day without running yourself into the ground. Think of it as the foundation. Without it, even the strongest plans or best intentions can crumble under pressure.
Stress is not always a bad thing. In fact, the right amount of stress can push us to perform and grow. The problem comes when stress builds without recovery. Over time, that increases your cognitive load (the amount of mental effort your brain is handling at any given time). When this happens, the parts of your brain that control focus, decision making and emotional regulation struggle to keep up. That is when you begin to feel foggy, irritable or disconnected.
The hidden cost of neglecting self care
One of the clearest signs that self care has been pushed aside is poor sleep. When stress builds, your system struggles to wind down. You may fall asleep later, wake up during the night or feel unrefreshed in the morning. That fragmented recovery impacts almost everything from your ability to concentrate to how well you handle setbacks.
It is not only sleep that suffers. Neglecting self care can affect your physical energy, your patience with others and even your motivation. You might find yourself snapping more easily, losing focus quickly or procrastinating on tasks you would normally handle with ease. These are not signs of weakness. They are signs your system is overloaded and needs support.
Why doing less is not the answer
A common misconception is that self care means slowing down, switching off or stepping back. While rest is important, it is not the full picture. Self care is not about escaping from your life, it is about creating the conditions where you can live it more fully.
Think of it like training. If an athlete trains hard without proper recovery, they eventually hit a wall. But if they build in the right nutrition, rest and routines, their body adapts and becomes stronger. Self care works the same way for your mental and emotional capacity. It is not about doing less, it is about fuelling yourself so you can do more, and do it well.
The three pillars of effective self care
When I work with clients, I focus on three key areas that make the biggest difference to how they feel and perform:
1. Sleep
This is the foundation of everything. Good quality sleep supports memory, focus, learning and emotional balance. It is the time when your brain processes the day, repairs itself and resets for tomorrow. Without it, even the simplest tasks can feel like climbing a hill. Prioritising a consistent evening routine, minimising stimulants and creating a calming wind down process can transform both your energy and mindset.
2. Wellbeing
Wellbeing is about the day to day practices that support your body and mind. It could be movement, nutrition, mindfulness or even hobbies that bring you joy. These are not luxuries. They are investments in your ability to handle stress and stay balanced. By actively taking care of yourself in these areas, you create a buffer against the demands of work, relationships and life in general.
3. Performance
This is where self care connects directly with your goals. When you are well rested and supported, you can think clearly, make better decisions and respond effectively under pressure. Performance is not just about working harder. It is about working smarter, aligning your routines with your natural rhythms and building habits that sustain you rather than drain you.
Tailoring self care to you
One important point is that self care is not one size fits all. What works for one person may not work for another. For some, meditation is transformative. For others, it might feel like an added burden. The key is to understand how your system works and choose the practices that genuinely support you.
That might mean short breaks during the day to clear your head, a regular bedtime routine or scheduling movement into your week. It might mean paying attention to your nutrition or carving out space for creativity. The best approach is the one that fits your life and feels sustainable.
Why it matters under pressure
The reason self care is so important is because pressure is not optional. Whether you are an athlete, a professional or simply managing a busy life, pressure will show up. What matters is how prepared you are to meet it.
Without proper self care, pressure can feel overwhelming and leave you burnt out. With it, pressure becomes manageable and even motivating. Instead of breaking under stress, you are able to adapt, stay calm and perform at your best.
Putting it into practice
So where should you start? Begin small. Choose one area: Sleep, Wellbeing or Performance, and make a simple change. It could be turning off screens earlier, adding a ten minute walk into your day or writing a short plan before you go to bed. Notice how that change makes you feel. Then build from there.
Remember, self care is not about perfection. It is about consistency. The small choices you make each day are what protect your capacity and allow you to thrive in the long run.
So…
Self care is more than switching off. It is the active process of creating the right conditions for you to perform, recover and grow. When you focus on sleep, wellbeing and performance, you are not just coping with pressure, you are building the resilience to thrive through it.
If you find yourself constantly tired, stressed or overwhelmed, take that as a sign that your system needs support. Self care is not a luxury, it is the foundation that allows everything else to work.
And when you make it a priority, the difference in your energy, focus and mindset is life changing.
