What if self-care is more than you think?

Self-care has become a familiar term*, especially when we are talking about well-being, resilience and prevention, but I feel it can feel overused or reduced to bubble baths, candles or a spa day.

I only recently discovered that there is an official definition by The World Health Organization, no less:

“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.”

I like the fact that it places self-care not as a luxury or afterthought, but as a central pillar of global health and - most importantly - that it also mentions prevention, which I sometimes feel gets a little bit forgotten.

And an overall quite important point is that the emphasis is on people as active agents in their own health and well-being.

Active participants, rather than passive recipients and not dependent on systems alone.

“TRE gave me something I can use anytime, anywhere. I feel more balanced and less reactive. It’s true self-care, not just another quick fix.” Tina

To me that highlights autonomy, accessibility and sustainability, so important in a world where, as the WHO highlights, billions of people still lack access to essential health services.

And, closer to home, we are often facing long periods of time on waiting lists – time we can proactively use to try and support our health and well-being.

This reminds me of my client, let's call them Alex, they embodied (excuse the pun) what the WHO says about individuals as active participants in their own health.

Alex felt that self-care begins with a decision not to passively wait while lingering on a long waiting list to see a specialist.

They used the time and chose to learn TRE to begin working with their body directly.

Over time their symptoms began to reduce and eventually were no longer present in the same way.

What I find fascinating is not 'just' the outcome, but the shift from waiting for support to becoming actively involved in their own well-being.

And, let me make that clear, this wasn’t about replacing healthcare, but about discovering that there was something they could do while waiting.

A people-centred approach that includes the body

The WHO speaks of a people-centred approach, which is one that considers the full context of a person’s life, needs and environment.

To take this seriously, the body needs to be included in the conversation.

And even if you haven't read the bestseller The Body Keeps the Score, by Bessel van der Kolk – its title says it all.

“The heaviness in my back just lifted. I honestly didn’t know I could feel this relaxed.” Carl

Because what we have been experiencing isn’t only something we are aware of, it is also something the body carries and this might show up as:

• a mind that is always 'on' and unable to relax

• recurring tension or physical aches or pains

• reacting more quickly than you’d like

Where TRE fits in

TRE (Tension and Trauma Releasing Exercises) is a body-based practice that works with the body’s innate ability to release tension and stress.

So we are not adding anything or forcing the body to perform, we are inviting the body to do what it is naturally designed to do when given the right conditions.

Importantly, this process:

• does not require talking or analysing past experiences

• is learned gradually and safely

• becomes a self-led resource you can use without needing ongoing external support

Self-care as something you can return to

This is where TRE aligns closely with the WHO’s vision of self-care.

Because once learned, it becomes:

• accessible

• sustainable

• independent

Not as a quick fix (although sometimes people can notice results in their first session), but as a long-term support for regulation and resilience.

"I used to see my physiotherapist twice a week and my chiropractor every three weeks for my backpain. Now, I treat myself."

Gerald

In times of overstretched health systems

The ability to support your own system becomes not just helpful, but essential.

So many things aren't within our control, our relationship with our own body can be.

And if you'd like to learn more about how I helped myself and my lower back pain during Covid, you'll find my story here.

Self-care, in its truest sense, is not about doing more or simply chilling in the bath (although, that's lovely, too).

Self-care is about:

• recognising what is already there

• learning how to work with it

• and building trust in your own system

Practices like TRE don’t replace healthcare, but they can complement it – especially if the waiting list is quite long.

If this resonates and you’re curious to explore a more body-based approach to supporting your health and well-being, you’re very welcome to get in touch.

A brief conversation can often be the beginning of a new discovery.

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*There used to be a function on Google where one could see the popularity of a word used over the decades, I couldn't find it so if anybody can, that would be great to see. Thank you!