"Treat yourself as the precious person you are." - Dr Libby Weaver, nutritional biochemist and author of 'The Invisible Load: A Guide To Overcoming Stress & Overwhelm.'

At some point in our lives, many of us find ourselves caring for others. We might be raising children, supporting ageing parents, or walking alongside a loved one through illness. These seasons can be filled with purpose and deep connection — but they can also feel full-on.

If you’re in that space now, or have been there before, you’ll know what I mean. You show up because you care deeply. But without moments to refill your own cup, it’s easy to find your energy and focus quietly slipping away.

One of the most powerful reminders I’ve come across is this: You have to put on your own oxygen mask before helping others.

It’s not selfish. When we care for ourselves — even in small, daily ways — we build the resilience we need to keep going, with love and compassion. It’s not about long spa days or escaping from reality (though those are nice when we can!). It’s about creating simple rituals that nourish your brain, calm your nervous system, and protect your wellbeing.

Here are a few grounding routines that can make a surprising difference — especially in the most demanding seasons of life:

1. Create Order — Even in Small Ways

When life feels chaotic, small acts of order can bring a sense of calm and control.

Try one or two of these:

• Clear the lounge each evening — fluff the cushions, fold the blanket, tidy surfaces.

• Empty the dishwasher or drainer before bed so the morning starts with space to think instead of clutter.

• Open the post — and deal with it so you're not surrounded by piles of paper that add to your stress load.

These little routines act like visual anchors. They signal to your brain that even when life feels messy, you can still create order.

2. Take Tiny Time-Outs

You don’t need hours to care for yourself. You just need intention.

• Sit quietly for one minute and take three slow breaths.

• Turn your morning or evening routine into a ritual — savour the time it takes to go through your skincare routine or relax in a bath with epsom salts and lavender essential oil, even for just a few minutes.

• Move your body gently — a few stretches, an early morning walk or a quick dance in the kitchen can soothe or energise you.

3. Laugh Often

Laughter is one of the fastest ways to reset your nervous system. It floods your brain with feel-good chemicals and reminds you that even when life feels squashed, joy is still allowed.

• Look for the funny moments — in kids’ questions, pets’ behaviour, or life’s absurdities.

• Watch a feel-good sitcom or listen to a favourite comedian.

• Save a few funny videos or memes to return to when your mood dips.

4. Treasure Each Day

It can be easy to focus on what’s hard or what’s missing. But what we focus on grows — and gratitude is one of the most powerful mood-lifters there is.

• Start or end your day by jotting down three things you’re grateful for.

• Savour precious moments with your loved one — each day is special and will never come round again.

• Shift your inner dialogue — instead of “I have to do this,” try “I get to do this.” That one word can transform duty into love.

5. Nourish Yourself

In the busyness of caring for others, it’s easy to grab whatever’s quickest or to skip meals altogether. But food isn’t just fuel — it’s part of how we care for ourselves. When you eat and drink well, you’re not just meeting your physical needs — you’re giving your brain the steady energy it needs to think clearly, stay calm, and bounce back from stress.

Think of every meal or snack as a small act of kindness toward yourself.

• Start your day with something nourishing — berries with yogurt and muesli, an omelette, or a warm bowl of oats can stabilise your mood and energy.

• Stay hydrated — your brain is 80% water, and even mild dehydration can affect your memory, focus, and patience.

• Stock up on simple, brain-healthy foods — nuts, boiled eggs, veggie sticks, fruit, or hummus — so you're less likely to rely on sugary quick fixes.

You deserve to be sustained — not just surviving on scraps of energy, but supported from the inside out.

6. Embrace Sleep

When you’re caring for others, it’s easy to stay up late catching up on everything — or simply craving a moment of quiet for yourself. But when sleep slips, everything feels harder. Your focus fades, your patience wears thin, and even small challenges feel overwhelming.

Prioritising sleep isn’t selfish — it’s protective. It’s one of the most powerful ways to support your brain and stay steady in demanding seasons.

Here are a few gentle ways to invite better rest:

• Set a wind-down alarm — a quiet reminder 30–60 minutes before bed to stop using any electronic devices and start preparing for sleep.

• Keep a notebook by your bed — jot down anything on your mind so it’s not swirling when your head hits the pillow.

• Create a simple bedtime ritual — dim the lights, sip something warm and caffeine-free, and take a bath.

Treating bedtime as a nurturing space (rather than the tail-end of a chaotic day) can help your brain shift into rest mode.

And you deserve rest. Not just to get through tomorrow — but to feel more like you again.

Final Thoughts

If no one has told you lately: what you’re doing is amazing and truly matters. But you matter, too.

You don’t have to be superhuman. You just need support, space to breathe, and moments that are yours.

You don’t need to do all of these things at once. Just choose one — the one that feels easiest right now — and build from there.

Because when you care for your own brain and body, you’re not taking away from those you love. You’re making it possible to keep showing up for them — with grace, strength and a clear mind.