-L. Bushra Taj, 
Degree in Nutrition and Dietetics

I’m Bushra, a 21-year-old living in Chennai, India…Existing for 21 years on this planet, I’ve seen how life moves fast from my point of view, how we often forget to pause and check in with ourselves. And if there’s one thing I’ve learned recently, it’s this: putting yourself first isn’t selfish, it’s necessary. Sometimes, you have to step back and focus on you, because no one else can take care of your soul the way you can. A while ago, I made some big decisions for my myself–decisions that weren’t easy but were indeed necessary. After finishing my earlier studies, I decided to enroll in a master’s program. As time passed, I couldn’t ignore the feeling that I wasn’t where I was supposed to be..Despite all the effort, motivation, and hope I’d put into it, something still didn’t feel right. so I did what felt best for me—I dropped out..Why? For myself. To step back, breathe, and give myself a break from everything that wasn’t aligning with who I am. Because at the end of the day, self-care is about making tough choices, prioritizing your own well-being, and creating space to grow into a happier, healthier version of yourself.

In today’s fast-paced world, where everything’s moving at a million miles an hour, it’s so easy to forget about ourselves. Right? We get caught up in the hustle—whether it’s school, uni, work, or just trying to keep up with everything around us. I’ve been there too, constantly running, feeling like I was juggling, but not really taking the time to check in with myself. I realized that no matter how much we try to keep up, if we’re not nurturing ourselves, we’ll burn out eventually. That’s why it’s important to slow down and give ourselves the time and care we deserve. I had to learn this the hard way. After feeling stuck in a path that wasn’t right for me, I knew I needed to make a change—for my peace of mind. Taking that step to give myself a break was my way of saying, “I matter too.” And trust me, it made all the difference.

Okay, here’s something you might not expect. Taking care of your body in the right way is one of the best things you can do for yourself. So, let’s dive into some stuff that’ll help you feel better than you ever thought possible, starting with physical health, the foundation of it all..

Think about it. Our bodies are the foundation of everything we do, yet we often overlook how important it is to treat them well. I’m not talking about hitting the gym every single day or following some extreme diet that’s impossible to follow on a daily basis; it’s the simple stuff that really makes the difference. Things like staying active, eating foods that fuel you, and getting enough sleep.

I know it can be hard to find time for all of this, especially when life gets busy. But even small changes can make a very huge impact on yourself. Your body is the one thing that’s with you through everything, so it’s worth investing in. When you feel good physically, it’s like everything else falls into place. You have more energy, your mood improves, and you start to feel stronger—not just on the outside, but on the inside too.

Here are some simple tips to take care of your physical health:

1. Move your body: You don’t need a tough workout. Just walk, stretch, or dance for a few minutes every day. It’ll boost your energy.
2. Drink water: Try to drink at least 8 glasses a day. It keeps you hydrated and helps you feel more awake.
3. Get enough sleep: Aim for 7-8 hours of sleep each night. Reduce screening time. I REPEAT! Reduce screening time. It helps your body and mind stay strong and sharp.
4. Eat well: Focus on eating fruits, vegetables, Nuts and whole foods. No need to be perfect, just choose healthy foods most of the time.
5. Listen to your body: If you’re tired, rest. If you’re hungry, eat. Take breaks when you need them. Don’t force yourself to do more when you really cannot. Life’s too short, for your info.
6. Take short breaks: Whenever you’re working or studying, take a few minutes to relax and recharge.
7. Breathe deeply: Slow, deep breaths can help you calm down and feel more focused.

Start with small changes and stick with them throughout your life.

When it comes to mental health, finding peace within yourself is key. Our minds are constantly on the go, and sometimes it feels like there’s no off switch. All we want is a pause button, if i’m not wrong. That’s where mindfulness and meditation can really help. Even just a few minutes a day of sitting quietly, breathing deeply, or focusing on the present moment can clear your head and help you feel more grounded. Life can get overwhelming & hectic. And stress can pile up quickly. Learning to manage that stress is super important. Not everyone has that skill to manage stress. But they can learn how to. One of the simplest ways to protect your mental health is by setting boundaries. Saying “no” isn’t a bad thing—it’s actually a way to take care of yourself. When you learn to protect your time and energy, you’ll avoid burning out.

Setting boundaries and learning to say “no” might sound easy, but it’s something many of us or almost all of us struggle with. We often feel guilty for saying no, especially when others ask for our time or help. But here’s the truth: you can’t pour from an empty cup. If you don’t set boundaries, you risk overwhelming yourself, and that leads to burnout, stress, and frustration. When you set boundaries, you’re telling yourself and others what you need to protect your mental and emotional well-being.

Another thing that can really help refresh your mind is doing things that bring you joy. Journaling, reading, knitting, swimming or diving into a hobby are all great ways to reset. Whether you’re pouring down your thoughts, getting lost in a book, or creating something with your hands, these activities allow you to take a break from the noise and focus on what makes you feel good.

Here are some simple tips to take care of your mental health:

1. Practice mindfulness: Take a few minutes each day to focus on your breath or just be present in the moment. Feel the Nature..It can help clear your mind and reduce stress.
2. Meditate: Even if it’s just for 5 minutes, meditation can help calm your mind and bring a sense of peace.
3. Set boundaries: Learn to say “no” when you need to. It’s okay to protect your time and energy.
4. Manage stress: Take breaks when things get overwhelming. Step away from work, go for a walk, or do something that helps you relax.
5. Journaling: Writing down your thoughts can be a great way to unload and clear your mind.
6. Engage in hobbies: Do something you love—whether it’s reading, drawing, or cooking. It’s a great way to refresh and focus on something that brings you joy.
7. Talk to someone: Don’t be afraid to share how you’re feeling with a friend, family member, or a professional. Sometimes, just talking can make a world of difference.

Taking care of your mind is just as important as taking care of your body.

Well, let’s move on to the next topic—emotional health. It’s all about learning to let go of the past, release the emotional weight we carry, and give ourselves the chance to heal and grow. We all carry emotional baggage from past experiences, but holding onto that weight can prevent us from growing. Letting go is a powerful step toward moving forward and embracing new beginnings.

Understanding and accepting your emotions is one of the most important steps in taking care of your emotional health. We often try to ignore or suppress emotions we don’t want to feel—like sadness, anger, or fear—thinking that they’re “bad” or that we shouldn’t feel them. But the truth is, all emotions, even the tough ones, have a purpose. They’re signals that tell us something about ourselves and our experiences.

The first step in understanding your emotions is to simply feel them. When you’re angry, sad, anxious, or happy, instead of pushing those feelings away, try to sit with them. Ask yourself, Why am I feeling this way? Sometimes, just understanding the root cause of the emotion can help you feel more in control of it.

It’s also important to remember that no emotion is permanent. Emotions come and go, and just because you’re feeling something negative doesn’t mean it will last forever. Acknowledge that emotion, accept it as part of your experience, and then allow it to pass naturally.

In other words, it’s acceptance – means letting yourself feel without judgment. We often tell ourselves that we “shouldn’t” feel a certain way, but when we do that, we only create more tension. Instead, try to be kind to yourself. Understand that your emotions are valid and that it’s okay to feel whatever you’re feeling.

Once you start accepting your emotions, you’ll notice that it’s easier to process them. When we hold onto old wounds, regrets, decisions or negative experiences, it’s like carrying extra baggage that weighs us down. And no matter how hard we try, it can be difficult to move forward when we’re stuck in the past. But letting go doesn’t mean forgetting or pretending like it never happened. It means accepting what happened, acknowledging the emotions attached to it, and then choosing to release the hold it has on us.

This process can be tough, but it’s incredibly freeing I’m telling you.. Start by being honest with yourself about what you’re holding onto. Sometimes, just admitting that something hurt you or didn’t go the way you wanted can be the first step in letting it go. Once you acknowledge those feelings, you can start to forgive—whether it’s others or yourself. Forgiveness doesn’t excuse what happened, but it allows you to move forward with peace.

Moving on is not an instant thing; it takes time. It’s about giving yourself permission to stop carrying the past on your shoulders. Once you let go, you make room for new experiences, growth, and opportunities. It’s a process of healing, of allowing yourself to feel, reflect, and then move on stronger.

So, if you find yourself holding onto something that’s been dragging you down, ask yourself: is this helping me grow, or is it keeping me stuck?

After talking about letting go and moving on, you might be wondering: what do we do once we’ve let go of the past and are ready to move forward? One of the most important steps in that journey is building healthier relationships and avoiding toxic ties.

Have you ever found yourself in a bond that drained your energy or made you feel worse about yourself? Maybe someone constantly pushed your boundaries or didn’t respect your emotions. Or maybe you stayed in a relationship out of guilt, even though you felt like it wasn’t healthy for you. It’s normal to want to be there for people you care about, but sometimes, we have to ask ourselves: Is this relationship helping me grow or holding me back?

On the other hand, toxic bonds can drain your energy, make you feel anxious or unworthy, and sometimes even create unnecessary drama. Whether it’s a friend who constantly puts you down, a partner who manipulates your feelings, or a family member who oversteps boundaries, recognizing these unhealthy patterns is key.

But letting go of toxic relationships isn’t always easy. Sometimes, we feel guilty for distancing ourselves from people, especially if they’re close to us. However, protecting your well-being is essential. If someone consistently causes harm to your emotional or mental health, it’s okay to step away. You deserve relationships that make you feel safe, loved, and respected.

So, as you move forward, take some time to evaluate the relationships in your life. Remember, cutting people off is about choosing what’s best for your peace and growth.

Before we finish up, let’s take a moment to check in with yourself. Are you really aware of how you’re feeling and how you’re treating yourself?

So, here’s a quick set of questions to help you reflect on your emotional health and self-care habits.

• When was the last time you actually stopped to check in with your feelings?
• Do you let yourself feel your emotions, or do you push them away?
• Are there any unresolved things you’re holding on to?

Think about the people around you—are there any who make you feel drained or not good enough? Do you have trouble saying “no” when you need to? Are the people you spend time with supportive and respectful???

• How often do you take time for yourself—whether it’s doing something you enjoy or just relaxing?
• Do you have a self-care routine, or does it often get pushed aside when life gets busy?
• Do you make time to rest and recharge?

Are you letting go of past hurt or still holding on to it? Do you feel like you’re growing emotionally, or do you keep falling into the same patterns? Are you open to change and growth?

Take a moment to reflect on these questions. They can give you a better sense of whether you’re truly taking care of yourself and if there are any areas where you could show yourself more love and attention. You deserve it.

So, I’ll end this with a beautiful quote from the Prophet Muhammad (PBUH): “Verily, your body has a right over you.” (Sahih Bukhari)

Thank you so much for taking the time to read this. I hope it gave you a little spark of motivation and helped you reflect on your own self-care journey.