Maritess De Ocampo

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<div><span class="fr-img-caption fr-fic fr-dib" style="width:957.995px;display:block" width="957.995"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1783309412988pexels-shvets-production-9052929_THUMBNAIL.jpg" class="fr-fic fr-dib" style="width:957.995px;display:block;height:auto" width="957.995"/><span class="fr-inner"><em>Photo from Pexels by SHVETS Production</em></span></span></span></div><p>In this fast-paced, stress-filled world, how can one take care of oneself and protect one’s mental health? The term self-care has often been used—and misused—over the past decade. More often than not, we follow advice given to us by the media, influencers, marketing experts, and endorsers before we even ask the person who knows us best: ourselves. Amid our overly busy routines, it can feel easier to copy what other people are doing. We are constantly exposed to ads telling us that a certain service, product, resort, travel package, or spa is the best way to feel rested, confident, energetic, and mentally healthy. Yet, despite all these options, they do not always seem to do the trick.</p><div><strong>Self-care is Not One-Size-Fits-All</strong> </div><p>It helps to take time to sit with yourself and ask: &quot;What works for me?&quot; Self-care becomes more meaningful when it is honest, practical, and rooted in the reality of our daily lives. It does not always have to look beautiful, expensive, or social-media worthy. Sometimes, it is simply choosing to pause, breathe, eat properly, move your body, sleep earlier, ask for help, or admit that you are tired. The goal is not to escape life completely, but to build habits that help you meet life with more steadiness and compassion. This is a difficult question to answer because it makes us face the things we have neglected to do for ourselves, even the simple ones. It also reminds us that protecting our mental health is not a single act, but a continuing practice of paying attention to our needs before exhaustion forces us to stop. </p><div><iframe class="instagram-media instagram-media-rendered" id="instagram-embed-0" src="https://www.instagram.com/p/DRphKFTgu1e/embed/?cr=1&amp;v=14&amp;wp=648&amp;rd=https%3A%2F%2Fod2-workbench-web.abs-cbn.com&amp;rp=%2F#%7B%22ci%22%3A0%2C%22os%22%3A164469.39999997616%2C%22ls%22%3A164301.39999997616%2C%22le%22%3A164303.29999995232%7D" allowtransparency="true" allowfullscreen="" frameBorder="0" height="882" data-instgrm-payload-id="instagram-media-payload-0" scrolling="no" style="background:white;max-width:540px;width:calc(100% - 2px);border-radius:3px;border:1px solid rgb(219, 219, 219);box-shadow:none;display:block;margin:0px 0px 12px;min-width:326px;padding:0px"></iframe></div><script async="" src="//www.instagram.com/embed.js"></script><div><strong>Keep Moving Your Body</strong></div><p>Movement plays a huge role in keeping us physically and mentally well. Exercise can help release feel-good chemicals such as endorphins, regulate mood, and relieve stress. It also supports important bodily functions such as metabolism, circulation, and digestion, while helping prevent chronic illnesses like heart disease and diabetes. Before enrolling in gyms or joining various physical activities, you can start with easy exercises at home. Walking for 15 to 20 minutes daily can help improve alertness and energy and put you in a better mood. Holding yourself accountable to low-commitment daily movement allows you to build consistency and eventually discover the workout that is right for you. Over time, you may want to extend the duration or increase your number of steps—not just to “take care” of yourself, but to become physically healthier.</p><p>Developing greater awareness of movement also encourages you to move more wherever you may be—standing up every hour to stretch at work, using the stairs instead of the elevator, walking home from the corner instead of riding a tricycle, or even cleaning and organizing clutter instead of leaving it for another day. Other forms of movement you can easily do include dancing, skipping, hopping, and jumping jacks. These short bursts of activity are simple ways to stay in motion. As the saying goes, an object in motion stays in motion. Keep moving. Movement does not have to be intense to be helpful. What matters is choosing something sustainable enough to repeat. When the body begins to move regularly, the mind often follows with a little more clarity, confidence, and motivation.</p><div><iframe class="instagram-media instagram-media-rendered" id="instagram-embed-2" src="https://www.instagram.com/p/DYcRh6eCJRe/embed/?cr=1&amp;v=14&amp;wp=648&amp;rd=https%3A%2F%2Fod2-workbench-web.abs-cbn.com&amp;rp=%2F#%7B%22ci%22%3A2%2C%22os%22%3A272423.5%2C%22ls%22%3A164301.39999997616%2C%22le%22%3A164303.29999995232%7D" allowtransparency="true" allowfullscreen="" frameBorder="0" height="882" data-instgrm-payload-id="instagram-media-payload-2" scrolling="no" style="background:white;max-width:540px;width:calc(100% - 2px);border-radius:3px;border:1px solid rgb(219, 219, 219);box-shadow:none;display:block;margin:0px 0px 12px;min-width:326px;padding:0px"></iframe></div><script async="" src="//www.instagram.com/embed.js"></script><div><strong>Food as Love Language to Yourself</strong></div><p>For many Filipinos, food is a love language. Nurturing others often means asking whether they have eaten. Loving yourself means asking whether the food you eat can nurture you physically and mentally throughout the day. Sadly, we often neglect ourselves more than others. We may even prioritize checking whether the food we serve our pets is healthy, yet fail to do the same for ourselves. The food we eat affects how our brain functions and how our mood shifts throughout the day. </p><p>Managing our intake of processed food and sugar, and replacing them with food that supports mental health and boosts mood, can make a difference. Examples include fatty fish rich in omega 3 fatty acids, green leafy vegetables and nuts that provide folate and magnesium, and foods high in prebiotics and probiotics. This can be easier when we prepare and bring food from home instead of buying meals at the cafeteria or the nearest convenience store. It is not always easy, especially when workdays leave us drained and tired, but preparing nutritious meals is a wonderful love language to yourself. This does not mean forcing yourself into a strict diet or feeling guilty for enjoying comfort food. Rather, it means becoming more mindful of what your body needs to function well. A warm meal, enough water, and food that gives steady energy can be quiet but powerful forms of care.</p><div><iframe class="instagram-media instagram-media-rendered" id="instagram-embed-4" src="https://www.instagram.com/p/Cv0L2UYsWxX/embed/?cr=1&amp;v=14&amp;wp=648&amp;rd=https%3A%2F%2Fod2-workbench-web.abs-cbn.com&amp;rp=%2F#%7B%22ci%22%3A4%2C%22os%22%3A499789.39999997616%2C%22ls%22%3A164301.39999997616%2C%22le%22%3A164303.29999995232%7D" allowtransparency="true" allowfullscreen="" frameBorder="0" height="747" data-instgrm-payload-id="instagram-media-payload-4" scrolling="no" style="background:white;max-width:540px;width:calc(100% - 2px);border-radius:3px;border:1px solid rgb(219, 219, 219);box-shadow:none;display:block;margin:0px 0px 12px;min-width:326px;padding:0px"></iframe></div><script async="" src="//www.instagram.com/embed.js"></script><div><br/></div><div><strong>Yes, it is safe to rest</strong></div><p>Sleep is often something we take for granted. We end up doomscrolling or watching Korean dramas, thinking these help us rest, when in reality, our bodies and brains are asking us to sleep. Sleep helps us recover not only from physical exertion but also from mental and emotional strain. During the night, the body undergoes important processes that support mood regulation, energy, and overall well-being. Making sleep a priority helps us wake up feeling more rested and better prepared to face the day. </p><p>Avoid stimulants such as coffee, late-night scrolling, video games, and social media a few hours before bedtime. This gives your body time to wind down and recover the way it should. Creating a simple bedtime routine can also help. Dimming the lights, putting the phone away, praying, journaling, stretching, or listening to calming music can signal to your body that it is safe to rest. In a culture that often praises busyness, choosing sleep is a way of reminding yourself that rest is not laziness; it is maintenance.</p><div><strong>The Power of Self Awareness</strong></div><p>Another important part of self-care is learning how to manage your thoughts about yourself. When you are overwhelmed, emotionally flooded, or stressed, being able to pause and pull yourself back can help you respond thoughtfully instead of reacting negatively to daily stressors. Grounding techniques can help you refocus and move away from intense negative emotions. A simple way to find a grounding activity that works for you is to choose something you enjoy that engages your senses. </p><p>Activities such as writing, drawing, cooking, doing chores, showering, or taking a walk can be effective grounding practices. They allow your brain to focus on the task at hand and recalibrate instead of spiraling because of negative emotions, giving you more clarity to deal with overwhelming concerns in a healthier way. It is also important to speak to yourself with kindness. The way you talk to yourself during difficult moments can either deepen your distress or help you recover. Replacing harsh self-criticism with honest but compassionate self-talk can make self-care more sustainable.</p><div><iframe class="instagram-media instagram-media-rendered" id="instagram-embed-6" src="https://www.instagram.com/p/DXj9NpejDvZ/embed/?cr=1&amp;v=14&amp;wp=648&amp;rd=https%3A%2F%2Fod2-workbench-web.abs-cbn.com&amp;rp=%2F#%7B%22ci%22%3A6%2C%22os%22%3A558144.3999999762%2C%22ls%22%3A164301.39999997616%2C%22le%22%3A164303.29999995232%7D" allowtransparency="true" allowfullscreen="" frameBorder="0" height="927" data-instgrm-payload-id="instagram-media-payload-6" scrolling="no" style="background:white;max-width:540px;width:calc(100% - 2px);border-radius:3px;border:1px solid rgb(219, 219, 219);box-shadow:none;display:block;margin:0px 0px 12px;min-width:326px;padding:0px"></iframe></div><script async="" src="//www.instagram.com/embed.js"></script><div><strong>Boundaries are crucial in protecting your peace</strong></div><p>Knowing what works for you as you learn to take care of yourself also helps you understand yourself more deeply. Being able to say no to things that are not good for you, make you feel uncomfortable, or may affect your physical and mental well-being is a powerful form of self-care. Use boundaries wisely, and respect the boundaries of others, too. After all, what is good for you may not be what is good for someone else. Boundaries may feel uncomfortable at first, especially when you are used to pleasing others or saying yes out of guilt. However, clear boundaries protect your time, energy, and peace. They allow you to show up for others without completely abandoning yourself. </p><p>Your everyday choices can affect the state of your mental health, and you do not have to make grand gestures to take care of yourself. Small, simple, and realistic changes in your lifestyle can make a meaningful difference in how you care for yourself and cope with the daily demands and stressors of life. Self-care is not selfish; it is a responsibility to your body, mind, and relationships. When you learn to listen to yourself, respond to your needs, and choose what truly supports your well-being, you become better equipped to live, work, love, and serve from a place of wholeness rather than depletion.</p><div><em>Photo from Pexels by <a href="https://www.pexels.com/photo/person-walking-on-wooden-pathway-between-green-grass-9052929/" rel="noopener noreferrer" target="_blank">SHVETS Production</a>.</em></div><div><strong>ABOUT THE AUTHOR</strong></div><div><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1783308028646ZARAH HERNAEZ_PROFILE PHOTO.jpg" class="fr-fic fr-dib" style="width:272px"/></div><div><br/></div><div><a href="https://www.instagram.com/zeeheehee/" rel="noopener noreferrer" target="_blank"><em>ZARAH R. HERNAEZ</em></a><em> is a mental health advocate and US Certified Mental Health First Aider from the National Council for Behavioral Health, Washington DC, USA and a certified Positive Psychology and Well-Being Coach from the Stanford School of Medicine. She is also the founder of </em><a href="https://www.instagram.com/thewellnestph/" rel="noopener noreferrer" target="_blank"><em>The Wellnest PH</em></a><em>, a Mental Health Advocacy dedicated to creating a safe space and giving assistance to those going through mental health concerns in the Philippines.</em> </div>

<p>We spend so much time caring for everyone else that we often forget to care for ourselves. Self-care is a responsibility to ourselves and our loved ones. Mental Health Coach Zarah Hernaez shows us how simple daily habits can help restore our body, mind, and emotional well-being. </p>

We spend so much time caring for everyone else that we often forget to care for ourselves. Self-care is a responsibility to ourselves and our loved ones. Mental Health Coach Zarah Hernaez shows us how simple daily habits can help restore our body, mind, and emotional well-being.

The person who needs your care the most might be you

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The person who needs your care the most might be you

Zarah R. Hernaez

Published July 06, 2026 11:48 AM PHT

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Self-Care

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