Each year, World Self-Care Day, observed on 24 July, serves as a timely reminder that our wellbeing matters. Chosen to reflect the concept of 24/7, caring for ourselves 24 hours a day, 7 days a week, the day encourages individuals to adopt daily habits that protect and promote physical, emotional, and mental health.
At Ibiza Calm, we believe self-care is far more than a buzzword. It is a vital, ongoing practice, especially important for those in recovery from addiction or managing mental health conditions such as anxiety, depression, trauma, or burnout.
What is Self-Care really?
The phrase “self-care” is everywhere these days, plastered across social media, marketed in retail campaigns, and encouraged in wellness circles. But what does it actually mean?
According to the World Health Organization (WHO), self-care is “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health worker.”
In essence, self-care is any action (big or small) that prioritises your wellbeing. It can be as simple as going for a walk, choosing a nutritious meal, saying no to a social invitation when you are exhausted, or seeking professional help when you’re struggling.
The concept dates back decades. It emerged within the medical community in the 1950s, particularly in psychiatric care, as a way for patients to rebuild autonomy and self-worth. Since then, it has evolved into a broader, more inclusive practice, essential not only for managing illness but also for maintaining a balanced, fulfilling life.
Why Self-Care matters: Now more than ever.
Modern life can feel relentless. The boundaries between work and home are increasingly blurred, especially in our digital world. Many of us move from one responsibility to the next without pause, functioning under sustained pressure that leaves little time to rest or recharge.
This constant state of high alert takes its toll. Chronic stress has been linked to serious health conditions including high blood pressure, heart disease, stroke, insomnia, and lowered immune function. Mentally and emotionally, we are seeing rising numbers of people experiencing anxiety, depression, obsessive-compulsive behaviours, post-traumatic stress, and burnout.
Self-care is not indulgence; it is an antidote to burnout and an investment in resilience.
The science behind self-care.
Research consistently shows that self-care practices, such as adequate sleep, movement, social connection, and healthy nutrition, can reduce stress hormones like cortisol, improve emotional regulation, and enhance cognitive function.
Even small, consistent actions can have a profound impact on your overall health and happiness.
For those in addiction recovery or managing co-occurring disorders, self-care supports relapse prevention, improves emotional stability, and empowers individuals to make healthier, values-based decisions.
Self-care in recovery: A lifelong practice.
At Ibiza Calm, we integrate self-care into every treatment programme. Whether a client is here for burnout, anxiety, or alcohol and drug addiction, we support them in building personalised, sustainable routines that foster healing and autonomy.
Algunos ejemplos son:
- Prioritising rest and sleep hygiene.
- Choosing balanced, nourishing meals.
- Spending time in nature and moving your body.
- Keeping a journal or expressing yourself creatively.
- Connecting regularly with a support network.
- Practising mindfulness, meditation, or spiritual reflection.
- Avoiding known triggers and learning to say no.
- Setting and maintaining healthy boundaries.
True self-care is not about avoidance or escapism; it is about creating a life you don’t feel the need to escape from.
5 key areas of self-care to focus on.
1. Physical health.
Looking after your body is fundamental. This includes:
- Getting regular check-ups with medical professionals.
- Moving your body daily, whether through yoga, walking, swimming, or more vigorous exercise.
- Ensuring adequate, good-quality sleep.
- Preparing and eating wholesome food, rather than relying on processed meals on the go.
You don’t need to overhaul your life overnight. Even minor shifts, like reducing caffeine late in the day or preparing a healthy meal once a week, can yield real benefits.
2. Emotional and mental well-being.
Mental health needs just as much attention as physical health. Whether it’s talking to a trusted friend, seeing a therapist, or attending support groups such as Alcoholics Anonymous or Narcotics Anonymous, emotional care is not optional; it is essential.
Daily self-care may include:
- Mindfulness or relaxation practices.
- Reading, art, or a hobby you enjoy.
- Journalling your thoughts.
- Simply giving yourself permission to rest.
3. Protecting your energy.
If your schedule leaves no room to breathe, it is time to reevaluate. Downtime is not wasted time: It is what enables you to function.
Make space for quiet moments, even in the middle of a busy week. Turn off your devices, sit with a cup of tea, take a walk without your phone. Honour your own need to just be.
4. Healthy boundaries.
Self-care often means learning to say no. You don’t have to attend every event, respond to every request, or take on more than you can handle.
If certain people or situations continually drain your energy, you have the right to establish boundaries. This might feel uncomfortable at first, but in the long term, it fosters healthier relationships and protects your peace of mind.
5. Self-compassion.
Being kind to yourself is a cornerstone of self-care. Let go of perfectionism. Avoid comparing yourself to others. Healing from trauma, addiction, or illness takes time, don’t rush your recovery.
Work on accepting what you can’t control and celebrate each small step forward. Progress, not perfection, is the goal.
The heart of self-care.
Real self-care is the practice of showing up for yourself with honesty and compassion. It is not about spa days or expensive products; it is about meeting your own needs with kindness and consistency.
It means setting boundaries that protect your peace and making choices that honour your wellbeing.
True self-care builds resilience, not through escape, but through connection with what really matters.
Mental health and addiction clinic in Spain
At Ibiza Calm, our luxury residential rehab centre on the beautiful island of Ibiza, we offer bespoke treatment for clients facing challenges with:
- Alcohol and drug addiction.
- Process addictions.
- Trauma and PTSD.
- Burnout and codependency.
- Anxiety, depression, and co-occurring mental health disorders.
Our treatment programmes include one-to-one counselling, group therapy, equine-facilitated therapy, transcranial magnetic stimulation (TMS), and holistic wellness approaches, tailored to support your journey to recovery and long-term health.
If you or someone close to you is struggling, please know that compassionate, expert help is available. Reaching out is not a weakness, it can be the first step towards lasting, meaningful change.
For more information, contact our admissions team at: sharon@ibizacalm.com