Bringing Back the S.M.I.L.E part 1 Stress & Self-care

​S – Stress & Self-Care: Making Wellbeing Part of Everyday Life​

Following on from last week’s Forgotten How To S.M.I.L.E post -part 1 of 5 starts with S Stress and Self-care- outlined with supporting resources (articles, short videos, podcasts, and quick reads) added in for those who may wish to explore further.​

Themes (with strategies you can try today)​

1. Recognising signs of burnout and overwhelm​

Burnout rarely arrives overnight, it creeps in. Common signs include exhaustion, irritability, reduced empathy, forgetfulness, and a sense of dread about work.​ Strategy: Keep a simple “check-in journal.” Each evening, rate your energy on a scale of 1–10 and jot one word for your mood. Over time, patterns emerge that help you spot when stress is rising before it tips into burnout.​

*Try This Today: At the end of the day, write down: My energy level (1–10) + one word that sums up how I feel. Do it for a week and notice the trends.​

2. Building your personal stress profile​

We all experience stress differently, for some it’s racing thoughts, for others it’s headaches, stomach issues, or snapping at loved ones.​ Strategy: Draw three columns labelled Body, Mind, Spirit. Write down the stress signs you notice in each. For example:​

• Body → clenched jaw, poor sleep, tension in shoulders.​

• Mind → difficulty focusing, overthinking.​

• Spirit → loss of motivation, feeling disconnected.​ This “stress profile” helps you catch the early warnings and respond quickly.​

*Try This Today: Grab a scrap of paper and write one stress sign you notice in your body, mind, and spirit. Keep it somewhere you’ll see it often.​

3. Reframing self-care from indulgence to necessity​

Self-care isn’t only about “treats.” It’s about building habits that keep you healthy and resilient. Think hydration, sleep, setting boundaries, saying no, asking for help.​ Strategy: The next time you feel guilty for resting, remind yourself: Self-care is maintenance, not indulgence. Like charging your phone, you need regular top-ups to function.​

*Try This Today: Replace the phrase “I don’t have time for self-care” with “I’m recharging.” Notice how different it feels.​

4. Daily micro self-care habits that stick​

Grand self-care plans often fail because they’re unrealistic. Micro habits are short, repeatable actions that can be done anywhere.​ Examples:​

• Box breathing for 2 minutes.​

• Stand, stretch, and roll your shoulders between tasks.​

• Drink a glass of water before your next meeting.​

• Step outside for 3 minutes of fresh air.​

• Jot down one positive thing before bed.​ These are tiny enough to stick but powerful enough to shift your stress level.​

* Try This Today: Pick one micro-habit (like drinking water or stretching) and link it to something you already do, like checking emails or making tea.​

5. Identifying emotional triggers and energy leaks​

Some stress comes from within, but much is linked to triggers around us, an unrealistic deadline, a colleague’s negativity, or scrolling the news late at night.​ Strategy: Over a week, note moments when your energy “drops.” What triggered it? (An email? A conversation? Your own inner critic?) Once you see your leaks, you can make changes, like setting clearer boundaries with email, limiting social media, or practising a reset ritual after difficult conversations.​

*Try This Today: Think of one “energy leak” (like checking your phone before bed) and choose a small boundary you could set tonight.​

Reflection: What does stress feel like in your body, mind, and spirit? Write down three signs you notice in yourself. 😊​

Recommended ....​

Short Videos Worth Watching​

• How to Make Stress Your Friend – Kelly McGonigal, TED Talk (14 mins)​

• The Science of Burnout – BBC Ideas (6 mins)​

• Micro Self-Care: 5 Minutes for Your Wellbeing – NHS Every Mind Matters (5 mins)​

Quick Reads & Resources​

• NHS – 10 Stress Busters​

• Mind UK – Understanding Stress​

• Headspace Blog – What Is Self-Care and Why Is It Important?​

• The Art of Micro Self-Care – Greater Good Science Center​

Podcasts & Audio to Try​

• The Happiness Lab with Dr Laurie Santos – episodes on stress and resilience​

• Feel Better, Live More – Dr Rangan Chatterjee (daily habits and micro self-care)​

• Calm for Work – guided short meditations (Spotify/Calm app)​

Practical Worksheets​

• Personal Stress Radar™ - Spot your personal warning signs.​

• Self-Care Audit - Reflect honestly on how well you are meeting your needs.​

• Weekly Wellbeing Check-in - Take 5 minutes to check in with yourself and notice progress.​

Final Thought 😊​

Self-care isn’t about waiting until you’re completely overwhelmed to do something kind for yourself. It’s about weaving micro-moments of care into daily life so stress doesn’t take over. Remember: you can’t pour from an empty cup, and looking after yourself helps you show up stronger, calmer, and more compassionate for others.

✨ Make your self-care inevitable!​