This section details other health care pillars that are essential to self-care and general physical and mental well-being. Many of these are obvious, but the goal of this section is to think about how to integrate and weave well-being elements into your life in a sustainable way, rather than an extra job that you do each day.
Other Important Self-Care Health Pillars
There are other important health pillars to consider for effective self-care. Focusing on key areas such as diet, exercise, mindfulness, sleep, and social connections, can enhance your resilience and professional effectiveness. While these strategies often mentioned in connection with self-care, it can take some time to learn how to integrate important pillars into busy daily life. This section will run through quickly the main health pillars, and it you can think about application when you prepare your own health pillars plan. Please note, these pillars are not the only elements of healthy living, but the key ones that will be addressed in this course.
Diet
A healthy diet supports both physical and mental wellbeing, but that doesn’t mean giving up your favourite foods or overhauling everything at once. Instead, it’s about being intentional and curious about what you already enjoy and how you can build from there.
Ask yourself:
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What foods do I really like?
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What healthy foods do I actually enjoy?
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What meals make me feel energised and satisfied?
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What meals leave me feeling sluggish or unmotivated?
For example, someone might love toast in the morning and doesn’t want to give it up. Instead of cutting it out, they switch to rye sourdough or another wholegrain option and add toppings like avocado, ricotta, or egg for a more nourishing start to the day. Another example is enjoying Vietnamese pho—rather than ordering takeout, they might use a high-quality bone broth, quick-cook rice noodles, add fresh veggies like snap peas and carrot, and some leftover cooked chicken. It’s fast, comforting, and supports good nutrition.
The goal isn’t to be perfect, but to experiment with sustainable swaps that make eating well easier, not harder.
Read more: Healthy Eating Tips – CDC
Exercise
Movement supports mood, energy and emotional regulation. The key is finding what works for your lifestyle and personality—not what you think you should be doing.
Ask yourself:
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What kind of movement do I actually enjoy?
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Do I prefer solo activities, or group-based ones?
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What types of exercise do I tend to avoid (and why)?
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What time of day feels most realistic for fitting movement in?
For example, some people thrive in group fitness classes—they enjoy the energy, the accountability, and don’t have to plan the workout themselves. Others prefer walking outdoors, where they can clear their mind and enjoy fresh air. One person might know they don’t like swimming—not because of the exercise itself, but because of the extra effort like wet hair and getting changed. That’s valid!
Someone might have figured out that morning workouts three times a week work best—this way, they don’t need to negotiate motivation after a long day. A simple prompt is to list your preferred types of exercise, when you feel best doing it, and what formats you naturally gravitate toward (e.g., outdoors, home, classes).
Read more: 7 Benefits of Regular Physical Activity – Mayo Clinic
Mindfulness
Mindfulness is about becoming more aware and present. But it’s important to remember there’s no one-size-fits-all. You don’t need to be “good” at mindfulness—just open to trying things.
Consider:
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What helps you slow down and feel grounded?
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What hasn’t worked for you in the past—and that’s okay?
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What’s realistic to do during a placement day vs. at home?
For example, one person might find it soothing to pause and look out the window at the trees swaying. That tiny moment might help settle nerves. Another might feel uncomfortable with body-based practices like progressive muscle relaxation—it doesn’t make them feel relaxed, and that’s fine too. It’s not about forcing something that doesn’t work.
You might find it helpful to choose two different strategies—one quick and accessible during the day (like deep breathing or mindful walking), and one for longer moments at home (like guided meditation, journaling or mindful stretching).
Read more: Mindfulness Exercises – Mayo Clinic
Sleep
Good sleep doesn’t mean doing everything perfectly—it means finding what helps you rest better, even if it’s just one small step at a time.
Some helpful starting points:
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Try waking up or going to bed at the same time each day.
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Go outside within 30 minutes of waking to get sunlight exposure (helps set your body clock).
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If you enjoy screen time at night, create boundaries instead of banning it—maybe one episode of a favourite show, followed by a wind-down routine like a podcast or stretching.
For example, one person shared the goal to simply get out of bed when their alarm went off and step outside with a cup of tea before the day began. It wasn’t everything, but it helped.
Progress counts—so pick one area to start with and build from there.
Read more: Sleep Hygiene – Centre for Clinical Interventions
Social Connections
Connection is a vital part of self-care but often the first to drop off when life gets busy. Planning ahead and scheduling time with people who make you feel supported can help protect this pillar.
You might like to ask:
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Who fills my cup when I spend time with them?
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What small but consistent ways can I stay connected?
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Can I schedule social time the same way I schedule work?
Another person shared that they organised a standing dinner catch-up with close friends on the last Tuesday of every month. They booked it out for the year, knowing that life gets busy—but with the dates already in place, they managed to stay in touch regularly. Another person set up a fortnightly FaceTime catch-up with a friend, knowing that even a 20-minute chat helped them feel more grounded.
And while scheduling helps, don’t forget the value of spontaneity too—sometimes a last-minute walk with a friend or a quick text can have a big impact.
Read more: Social Connection – CDC
Time in Nature
Being in nature doesn’t need to be a bushwalk or a full weekend away. It can be simple, short, and woven into your day.
Ask yourself:
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What small moment in nature can I build into each day?
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Can I take a walk outside between tasks?
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Can I pause and notice something natural on my commute?
For example, one person shared with us that they made a habit of stepping outside for five minutes each morning to notice the colours of the sky, the feel of the breeze, or the sounds of birds. Another walked around the block after lunch, not for fitness, but just to shift their energy and reconnect with the world around them.
Nature is grounding and regulating—it doesn’t need to be big, just intentional.
Professional Support
Reaching out when you need clarification, guidance, or emotional support is a strength, not a weakness.
If you’re feeling overwhelmed, uncertain, or unsure, talking it through can help you find perspective and create a plan forward. Think about:
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What kind of support do I need right now—practical or emotional?
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Is there someone I trust to talk it through with first?
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Can I bring this up with my supervisor during supervision time?
You don’t need to do this alone.
Exercise: Health Pillars
Think about the health pillars and brainstorm what might work for you. Remember, this is not about achieving all steps perfectly, but being curious about yourself and making small, achievable steps for continued and sustainable health practices. Print out the handout below, by clicking the image or clicking here: Health Pillars Plan. Fill it out and see what factors it brings up for you. If you prefer a word document so you can type directly on the document, simply scroll to the top of this lesson and under “Exercise Files” under the image, you will find both a PDF and Word version of the document.
