Sometimes life gets too loud. Deadlines pile up, the phone doesn’t stop ringing, and everyone wants something from you. You start skipping meals, sleep becomes short and broken, and your mind stays tired even when your body sits still.
In these moments, self-care isn’t a luxury it’s your survival kit.
Let’s talk honestly and simply about how to take care of yourself when life feels too much. Especially in South Asian homes, where the idea of “rest” is often misunderstood as weakness or laziness. Here’s what real self-care looks like and why it matters more than ever.
What Is Self-Care and Why It Matters During Stress
Self-care means giving your body, mind, and soul the care it needs not just when things go wrong, but every day. It’s brushing your teeth, eating real food, drinking water, saying no, and sometimes just sitting still.
During stressful times, your body releases more cortisol, your heart rate increases, and your thoughts run wild. That’s where self-care steps in not to fix the world, but to help you breathe while you’re in it.
The Psychology Behind Self-Care
Research shows self-care improves mood, strengthens coping, and even lowers the risk of anxiety and depression. It activates the parasympathetic nervous system the part of your brain that calms you down.
Practicing daily self-care:
Balances your stress hormones
Increases emotional regulation
Improves concentration and sleep
It’s not magic. It’s science and consistency.
Cultural View: Is Self-Care Selfish in South Asia?
In many Pakistani and Indian homes, we’re raised to care for others first. Parents sacrifice for children. Older siblings for younger ones. Women for everyone.
So when someone says “I need a break,” it sounds selfish. But here’s the truth: You can’t take care of others if your own cup is empty.
Self-care is not the opposite of family values. It’s how you sustain them.
Signs You Need Self-Care Right Now
Stress doesn’t always scream. Sometimes, it shows up quietly, like this:
Physical Signs
Headaches that don’t go away
Tiredness even after sleeping
Stomach aches, chest pain, or body soreness
Craving sugar or junk food all the time
Your body is smart. When you’re stressed, it talks. Are you listening?
Emotional and Mental Signs
Feeling irritated by small things
Crying suddenly or feeling numb
Overthinking, zoning out, or losing track of tasks
Constant guilt, even when doing nothing wrong
These are not “drama.” These are distress signals.
7 Self-Care Habits That Actually Help in Stressful Times
You don’t need a spa or expensive products. You need habits that stick. Start here:
1. Sleep, Food, and Movement
These are your three basics. Don’t skip them.
Sleep: Aim for 7–8 hours. Your brain resets while you rest.
Food: Real meals, not just chai and biscuits.
Movement: Even a 10-minute walk counts.
When these are right, everything feels easier.
2. Saying No Without Guilt
You are not available 24/7. It’s okay to say:
“I need rest.”
“Can we talk later?”
“I’m not able to take that on.”
Boundaries aren’t walls. They’re fences that protect your peace.
3. Digital Breaks
Endless scrolling doesn’t help. It feeds comparison, fear, and anxiety.
Try this:
30 minutes offline every day
Mute toxic groups
Limit late-night screen time
Peace often starts where noise ends.
4. Talking to Someone
Stress grows in silence. Talk to a friend, a sibling, a counselor. Don’t wait until you break down.
It’s not weak to ask for help. It’s wise.
5. Small Joy Rituals
Little things matter:
A slow walk in fresh air
Morning tea alone
Listening to your favorite song
Writing in a notebook before bed
These quiet joys remind you that life isn’t only about survival.
6. Gratitude Moments
Each night, write down one thing you’re thankful for. Not everything. Just one.
It could be:
“My child hugged me.”
“No headache today.”
“Had 10 minutes to breathe.”
This shifts your focus from pressure to presence.
7. Grounding Techniques
Feeling overwhelmed? Try the 5-4-3-2-1 method:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
It brings you back to the now, which is where healing begins.
Self-Care for Stress and Anxiety: A Simple Routine
Don’t wait for the weekend. You can care for yourself in 10 minutes:
| Time | Action |
|---|---|
| 2 min | Breathe slowly and deeply |
| 2 min | Drink water or herbal tea |
| 2 min | Stretch or walk |
| 2 min | Write one feeling you’re having |
| 2 min | Do nothing just sit in silence |
Do it daily. Watch what happens to your stress levels.
Self-Care Helps You Care for Others Too
You matter. But your family matters too. Here’s the truth most of us forget:
“You can’t pour from an empty cup.”
When you take care of yourself:
You’re more patient with your kids
You’re calmer in arguments
You get sick less often
You give love without feeling used up
Self-care isn’t selfish. It’s service with stability.
Quote Reflections from South Asian Wisdom
Our elders said it too:
“Pehle apna khayal rakho, tabhi dusron ka khayal rakh sakte ho.”
Take care of yourself to take care of others.
Even religious teachings remind us that the body is an amanat a trust. You must not burn it out for others to approve of you.
Self-Care Is Not a Luxury, It’s a Lifeline
Life gets hard and that’s not your fault. But how you treat yourself during those hard times is something you can control. Self-care is where that control begins. Start small: drink water, rest your body, speak to yourself with kindness, and say no when you need to.
These simple acts won’t erase all your problems, but they will give you the strength and balance to face them with a steadier heart. Self-care isn’t a cure it’s your support system. And in stressful times, that can make all the difference. Ask ChatGPT
And that’s powerful.
Imran Shahzad, M.Sc. Psychology (BZU, 2012), shares real-world mental health tips and emotional guidance in simple English for everyday South Asian readers.