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As South Africa marks Mental Health Awareness Month, Steenberg Spa explores how everyday habits, connection and restorative experiences can support overall wellbeing.
Modern life leaves little room to pause, yet everyday habits from sleep and movement to managing stress and maintaining relationships, play an important role in how we feel and cope.
The World Health Organization (WHO) reported in September 2026 that more than one billion people globally are living with a mental health condition. While everyday habits cannot address every mental health concern, they can form part of a broader approach to wellbeing.
For Monique Pereira, Spa Manager at Steenberg Spa, making time for yourself amid the demands of everyday life requires intention. “As a working mother, I understand how easily our own needs take second place. There will always be something else to do,” she says. Her advice is to start with small, realistic changes rather than waiting for life to become less demanding.
1. Start with something manageable
Identify one small adjustment that feels achievable, whether it is taking a proper lunch break, going for a short walk or setting aside a few minutes to unwind.
“I would encourage people to start with something manageable and enjoyable,” says Pereira. “The intention is to find practices that fit their lives and that they want to return to.”
2. Find ways to move that you enjoy
Physical activity can support mental wellbeing, but it does not have to involve an intensive exercise programme. The WHO recommends that adults undertake 150–300 minutes of moderate-intensity aerobic activity each week.
Regular physical activity is associated with improved mental health and reduced symptoms of anxiety and depression. Starting with a short walk and building gradually can make movement easier to sustain.
3. Give sleep the attention it deserves
Rest is often sacrificed when there is too much to do, yet sleep plays an important role in our ability to manage emotions, concentrate and cope with everyday pressures.
A consistent bedtime, a calmer evening routine and less screen time before bed can support better sleep and help maintain energy for the day ahead.
4. Eat regularly and stay hydrated
Making time for balanced, regular meals and drinking enough water can help support energy and concentration throughout the day.
Small changes can make this easier, such as preparing lunch in advance, keeping water nearby or taking a proper break to eat rather than working through it.
5. Make time to be outdoors
Spending time in nature can provide a welcome break from daily pressures and an opportunity to bring our attention back to the present. This could mean walking in a park, sitting in the garden or simply taking a few minutes outside between tasks.
A May 2026 research briefing in Nature Human Behaviour, drawing on a global analysis of more than 3,800 studies involving over 10 million people, highlighted evidence linking contact with nature to reduced symptoms of anxiety and depression, as well as greater relaxation.
6. Make room for connection
Relationships can provide valuable opportunities for support, perspective and belonging. Connection does not always have to mean conversation, however.
It is equally important to recognise when we need quiet or time to ourselves. Paying attention to what feels restorative, rather than following a prescribed routine, can help us make choices that better suit our needs.
7. Create small pauses in your day
Try stepping away from a screen, taking a few slow breaths, spending a few minutes in quiet or writing down thoughts that are occupying your mind. Setting boundaries around work and electronic notifications can also help protect time for rest and personal activities.
Pereira encourages people to choose practices they enjoy and can sustain, rather than turning wellbeing into another standard they feel obliged to meet.
8. Recognise when you need more support
Self-care can support wellbeing, but persistent changes in mood, sleep or daily functioning warrant professional support. A GP or mental health professional can help identify the right care.
There is no single routine that works for everyone, and looking after ourselves does not require getting every aspect of life right. It begins with paying attention to how we feel, recognising what we need and making realistic space for the habits and relationships that help us feel well.
As Pereira puts it, “I would like people to recognise that the need for rest is valid, and that taking time for yourself does not need to be something you justify or apologise for.”