Mastering your well-being: the power of a daily self-care system
- Tatiana Ceban
- 3 days ago
- 5 min read
Updated: 17 hours ago
In today’s fast-paced world, it is easy to put our own well-being on the back burner. However, self-care is not a luxury—it is an essential practice for recognising your needs and intentionally making space to nurture your physical, emotional, and mental health.
The ultimate goal of a self-care system is to help you manage stress, lower the risk of illness, and ensure you spend time on activities that make you feel happy and healthy. Think of yourself as a battery; without a proactive plan to "recharge," burnout becomes inevitable. By following a structured system, you can build resilience, boost energy, and handle life's demands with greater clarity and strength.
"Self-care is not a reward for our hard work. It is the fuel that allows the hard work to happen in the first place." — Unknown
It is also important to maintain a self-care system (or build one from scratch) when you embark on a therapeutic journey. As a practitioner, I always recommend that people prioritise themselves and provide resources to support them.
"The way we care for ourselves gives our brain a message that we are worth caring for." — Brené Brown
The components of your self-care system
Physical foundations
Sleep: Essential for cellular regeneration and proper organ function. It helps maintain heart health and mental clarity.
Nutrition: Provides the fuel your body needs to function. A nutritious diet is a key component of overall health and prevents you from feeling "flat" or low-energy.
Omega 3 / Omega 6: These essential fats support heart rhythm, reduce inflammation, and are vital for brain function. Since the body cannot produce them, tracking intake helps maintain a healthy balance.
Water: Proper hydration is a basic physical need that impacts energy levels and cognitive focus.
Exercise: Consistent movement improves both brain and heart health and is a powerful tool for reducing symptoms of anxiety and depression.
Mental & emotional wellness
Emotional Grounding: A technique to anchor yourself in the present moment during times of intense stress or anxiety. It helps shift focus from internal distress to the external world, preventing emotional "flooding."
Mindfulness: The practice of being fully aware of the present without being overly reactive. It helps break "autopilot" habits and reduces stress.
Meditation: A structured practice to train attention and achieve mental stillness. It promotes long-term emotional health and enhances self-awareness.
Deep Breathing: A simple relaxation technique that helps manage stress and calm the nervous system.
Avoid negative speech: Addressing negative self-talk—the persistent inner voice of self-doubt—is crucial for maintaining self-esteem and preventing anxiety.
"You cannot pour from an empty cup." — Proverb
Sensory & intellectual input
Classical Music: Listening to harmonious music can synchronise brain waves, promoting a state of heightened concentration and reduced cortisol (stress hormone) levels.
Light therapy: Controlled exposure to specific types of light helps regulate your circadian rhythm (internal clock), improving mood, energy, and sleep quality.
Reading: Engaging with non-work-related material provides a healthy mental escape and is an excellent way to wind down before bed.
Reflective & digital habits
Gratitude: Regularly writing down things you are grateful for floods the brain with endorphins, helping you feel more alert and centred.
Journaling: A way to process thoughts and feelings, fostering clarity and emotional regulation.
Digital Hygiene: Setting boundaries with technology—such as "screen curfews" or decluttering apps—protects against cognitive overload and emotional burnout.
Highly recommended books:
Atomic Habits by James Clear: A foundational guide for anyone building a system. It focuses on "atomic" or tiny changes that compound over time, providing a practical framework for making new habits—like journaling or exercise—stick.
The 7 Habits of Highly Effective People by Stephen R. Covey: A timeless classic that offers a philosophy-based system for personal transformation. It encourages principles such as "putting first things first" and "sharpening the saw" (self-renewal).
The Body Keeps the Score by Bessel van der Kolk: Essential for understanding the physical-mental connection. It explains how stress and trauma are held in the body and why holistic care is necessary for healing.
Set boundaries, find peace by Nedra Glover Tawwab: A practical guide for "digital hygiene" and emotional well-being. It teaches you how to protect your mental energy by honoring your personal limits.
Radical Acceptance by Tara Brach: Written by a psychologist and meditation teacher, this book is ideal for those wanting to deepen their mindfulness practice. It offers guidance on accepting yourself and your experiences without harsh judgment.
Top podcasts for your self-care journey
The Mel Robbins podcast: Known for blending science-backed insights with real-world tools, Mel Robbins provides direct, actionable advice on breaking negative thought patterns and building confidence.
10% happier with Dan Harris: After an on-air panic attack, Harris began exploring mindfulness and meditation. His show features expert guests who explain how these practices can improve your daily resilience and attention.
On Purpose with Jay Shetty: Shetty focuses on using mindfulness and other holistic practices to improve emotional well-being and strengthen relationships.
The Happiness Lab with Dr Laurie Santos: Based on the most popular course at Yale University, this podcast uses scientific research to challenge common myths about what makes us happy and offers evidence-based habits for well-being.
Therapy for black girls with Dr Joy Harden Bradford: This show offers culturally relevant advice on mental health and self-care, with practical tips for emotional wellness.
Radio Headspace: Produced by the team behind the Headspace app, this podcast covers a range of wellness topics, from better sleep to stepping outside your comfort zone.
Ready to build your own foundation? Self-care is the most important "homework" you will ever do. Don’t wait for burnout to become your wake-up call. Start by choosing just two habits from the list above—one physical and one reflective—and commit to them for the next week. [Download my Healthy Lifestyle Score Card] to begin your journey toward a more resilient you.
Digital tools for your self-care journey
Therapy doesn't just happen within our scheduled sessions; the most profound growth often occurs in the moments between them. To support your functional engagement and help you build a sustainable self-care system, I recommend the following "pocket-sized" therapeutic tools.
These apps are selected because they align with the CBT and Narrative Therapy strategies I use with my clients in our work together. They are evidence-based, user-friendly, and, most importantly, free to use.
Developed by Anxiety Canada, this app is a fantastic companion for our sessions. It helps you track your "thought records," challenge anxiety-inducing beliefs, and develop a personalized "coping kit" for high-stress moments.
With the world’s largest free library of guided meditations, this is my top recommendation for building a daily habit of stillness. Whether you have 2 minutes or 20, it provides space to ground yourself and practice emotional self-regulation.
A 100% not-for-profit app developed by psychologists. It offers specialized programs for different life stages, helping you practice mindfulness in a way that feels practical and approachable.
If you find yourself needing to "vent" or manage a difficult emotion at 2:00 AM, Wysa is an AI wellness buddy that uses CBT-based chat to help you stay calm and think clearly until our next session.
A note on privacy & growth:
While these digital tools provide excellent therapeutic tools and reminders, they are a supplement to, not a replacement for, our professional relationship. They are designed to empower your self-management and give you the confidence to navigate life's challenges in real-time.
Please note: The digital tools and mobile applications recommended on this website are provided as supplementary resources to support your personal self-care system. While I recommend these apps based on their alignment with CBT and Narrative Therapy principles, they are developed and maintained by third-party providers.
Tatianaceban.com and my clinical practice do not have control over the privacy policies, data security, or technical performance of these external platforms. These tools are intended to assist with self-management and are not a substitute for professional medical advice, crisis intervention, or ongoing clinical counseling. I encourage all clients to review the privacy settings of any app before use to ensure they are comfortable with how their information is managed.
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