Every July 24th, International Self-Care Day serves as a global reminder of something many of us already know but rarely practice consistently: taking care of yourself is not a luxury. It is a necessity.
In a world where busyness is often worn as a badge of honor, self-care gets dismissed as indulgent or even selfish. But the science tells a different story. When we neglect our own physical and mental wellbeing, everything else suffers. Our work. Our relationships. Our ability to show up for the people who depend on us.
As a full-time working mom of two, I experienced this firsthand. I found myself pushing self-care further and further down my to-do list. Over time, that took a toll—not only leaving me feeling exhausted and overwhelmed, but also affecting how I showed up each day for my family, my colleagues, and myself.
This International Self-Care Day, we want to reframe the conversation.
What Self-Care Actually Means
Self-care is not a spa day, although there is nothing wrong with that. It is not an expensive wellness retreat or a perfectly curated morning routine. Real self-care is the ongoing, intentional practice of protecting your physical, mental, and emotional health so you can function at your best.
That looks different for everyone and may change from day to day depending on what you need most. For some people it is a 20-minute walk at lunch. For others it is setting a boundary at work, getting to bed an hour earlier, or finally scheduling that doctor’s appointment they have been putting off for months.
The common thread is intention. Self-care requires you to pay attention to what your body and mind actually need, and then act on it.
I dedicate 15 minutes most evenings to self-care, whether it’s reading a book, taking a walk, or catching up with a friend or my husband. It may not seem like much time, but those few intentional moments help me recharge, reflect, and end the day on a positive note.
Why It Matters at Work
The workplace is one of the places where self-care gets squeezed out first. Deadlines pile up. Meetings run long. Lunch gets skipped. The end of the day arrives and the to-do list is longer than it was in the morning.
Over time, that pattern takes a real toll. Burnout, disengagement, and chronic stress do not happen overnight. They are the result of consistently ignoring what your body and mind are telling you.
Research consistently shows that employees who practice regular self-care are more productive, more engaged, and more resilient when challenges arise. Organizations that support employee wellbeing see lower absenteeism, stronger retention, and better overall performance.
Self-care is not just good for the individual. It is good for the team.
Simple Ways to Practice Self-Care Every Day
You do not need a lot of time or money to take better care of yourself. Here are some practical starting points:
- Move your body. Even 10 to 15 minutes of movement can shift your energy and mood. A short walk, a few stretches between meetings, or a quick workout before or after work all count.
- Protect your sleep. Sleep is one of the most powerful and most underrated forms of self-care. Aim for seven to nine hours and treat your bedtime like an appointment worth keeping.
- Nourish your body. Self-care includes giving your body the fuel it needs. Drink plenty of water, keep healthy snacks on hand, prepare a balanced meal, or take the time to actually enjoy your lunch instead of eating at your desk.
- Step away from screens. Build small technology breaks into your day where you are not looking at a phone, computer, or television. Use that time to step outside, practice deep breathing, enjoy a cup of coffee without distractions, or simply sit quietly and recharge.
- Connect with someone. Social connection is a core component of wellbeing. A quick call with a friend, a lunch with a coworker, or even a meaningful conversation can make a real difference.
- Ask for help when you need it. This is perhaps the most underutilized form of self-care. Whether it is talking to a therapist, leaning on a trusted colleague, or accessing your Employee Assistance Program, reaching out is a sign of strength, not weakness.
Use Your Benefits
Many of the resources that support self-care are already included in your benefits package. Here are a few worth knowing about:
- Employee Assistance Program (EAP): Most EAPs offer free, confidential counseling sessions for employees and their family members. If you have been dealing with stress, anxiety, relationship challenges, or anything else weighing on you, this is a resource worth using.
- Telehealth: Virtual care makes it easier than ever to access mental health support, talk to a doctor, or get a prescription refill without taking time off work or sitting in a waiting room.
- HSA and FSA funds: Many self-care related expenses are HSA and FSA eligible, including therapy, mental health apps, certain fitness equipment, and more. Check your plan details to see what qualifies.
The Bottom Line
You cannot pour from an empty cup. International Self-Care Day is an opportunity to pause, check in with yourself, and make at least one intentional choice that supports your well-being.
What’s one self-care habit you’ll prioritize today? Challenge yourself to spend just 15 minutes doing something that supports your health, happiness, or peace of mind. Then, share your commitment and encourage your teammates, friends, and family to join you. Small acts of self-care can create a ripple effect, inspiring healthier habits and a stronger culture of well-being.
You deserve it. And the people around you benefit when you show up as your best self.
Start small. Stay consistent. And remember that taking care of yourself is one of the most important things you can do, for yourself and for everyone who counts on you.