Yaeesh Collins|Published
This October, South Africa's Mental Health Awareness Month highlights the role of small, regular habits in supporting mental health. For many individuals juggling work, family, and other duties, making time for personal health can be challenging.
“As a working mother, I understand how easily our own needs take second place. There will always be something else to do,” says Monique Pereira, a wellness professional and spa manager at Cape Town’s Steenberg Spa.
Pereira advises people not to wait for life to become less demanding before prioritising their wellbeing. Instead, she recommends starting with realistic changes that can fit into an existing routine.
Drawing on current research and practical experience, Pereira highlights several starting points for integrating wellbeing into a daily routine:
Start with manageable changes: Rather than overhauling a schedule, identify one achievable adjustment, such as taking a dedicated lunch break, sitting in quiet for five minutes, or going for a short walk. The goal is to build practices that fit easily into an existing routine.
- Move in ways you enjoy: Physical activity does not require an intensive exercise programme. The WHO recommends 2.5 to 5 hours of moderate activity per week.
Protect sleep and nutrition: Rest is frequently sacrificed under pressure, yet it dictates emotional regulation and concentration. A consistent bedtime and reduced evening screen time are primary starting points.
Spend time outdoors: Walking in a park or simply stepping outside between tasks provides a necessary break from daily pressures.
Balance connection with boundaries: While relationships provide essential support and perspective, knowing when to take quiet time is equally necessary. Setting boundaries around work communications and electronic notifications can protect time for rest.
Recognise when to seek help: While self-care is foundational, persistent changes in mood, sleep, or daily functioning may warrant professional intervention.
Ultimately, wellbeing is an ongoing practice rather than a standard to be perfected.
"I would like people to recognise that the need for rest is valid, and that taking time for yourself does not need to be something you justify or apologise for," Pereira says.
If you are experiencing a mental health crisis in South Africa, contact the National Department of Health’s Mental Health Information Line on 0800 567 567.
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