For many of us, the idea of self-care conjures images of bubble baths and spa days. While those can be enjoyable, they barely scratch the surface of what self-care really means. At its core, self-care is not indulgence—it’s survival. In fact, self-care may be the most essential form of health care we have.

Somewhere along the way, especially as women, many of us were taught that tending to our own needs is selfish. That message has been reinforced over years of putting others first: our kids, our partners, our jobs. But constantly ignoring our own physical and emotional needs comes at a cost. Burnout is real. So are chronic fatigue, resentment, anxiety and illness.

It’s time to change the narrative.

Self-care is the radical (though it shouldn’t be), ongoing practice of treating yourself like someone who matters. It’s listening to your body, honoring your needs and showing up for yourself with consistency and compassion. It’s less about candles and more about boundaries. It’s less about luxury and more about intention.

As a health and life coach, and as someone who has grappled with recovery from multiple surgeries myself, I’ve experienced firsthand how deeply healing self-care can be. When my energy was depleted, self-care became my foundation – not just physically, but emotionally. It reminded me that healing begins when I choose to honor my needs, not ignore them.

We are living in a time of chronic overstimulation and overcommitment. Stress-related illnesses are on the rise. Mental health challenges are more common than ever. And yet, many of us still resist giving ourselves permission to slow down.

Science supports what our intuition already knows: taking care of ourselves improves nearly every marker of health. Adequate sleep, consistent movement, proper hydration and emotional regulation reduce inflammation, boost immunity and enhance overall well-being. Self-care helps prevent illness, supports recovery and creates the mental clarity we need to show up fully in our lives.

In short, self-care doesn’t just feel good—it is good for our bodies, our minds, our souls and our relationships.

Let’s move beyond the fantasy version of self-care and talk about what it looks like in real life, especially for busy women. Just five minutes of fresh air can regulate your nervous system and shift your mood. Keeping a large, fun water bottle nearby can encourage hydration throughout the day. A short walk or a quiet cup of tea can cue your body to feel safe and calm. A simple gratitude journal entry at night can reframe your mindset and improve sleep quality. Charging your phone outside your bedroom can give you the mental space to begin and end your day with intention.

You don’t need more time in your day in order to take care of yourself. You need more intention to do so, less reaction and more conscious choice. Even five-minute habits, when practiced consistently, can transform your well-being. Perhaps the biggest change we need isn’t in our schedule but in our mindset.

We need to stop believing that we have to “earn” rest. Or that self-care only comes after everything else is done. You are worthy of care right now, not once the kitchen is clean or the inbox is empty, but right now, as you are.

Think of it this way: you wouldn’t wait until your phone battery drained to 1% before looking to recharge it. Yet so many of us run our lives on empty, hoping we’ll somehow recharge on the go.

When we take care of ourselves, we’re not being selfish; we’re showing others the importance of doing so, even— actually especially—through small, intentional acts. Our children, spouses and communities learn from our example. By choosing rest when we need it, setting boundaries or doing things that nourish us, we demonstrate that the road to well-being isn’t paved with grand triumphs. It’s built one small intentional act at a time.

So start small. Choose one thing today: take a walk, drink a glass of water, say no to something that drains you or say yes to something that fills you up. Then do it again tomorrow. And the next day.

Because when you care for yourself, you don’t just feel better – you live better.

Nechama Weiser is a certified health and life coach who helps women navigate transitions with clarity, confidence and purpose. Based in Efrat, Israel, Nechama lives with her husband and five children. She empowers her clients—whether they’re facing motherhood, career changes, or lifestyle shifts—to regain control of their time, energy and mindset with practical strategies and compassionate guidance.

She offers private coaching, group programs, and workshops that support women through life’s seasonal shifts. You can connect with her at [email protected].