Silke Tsafrir is the founder of her studio "Matte&Stuhl" – a space for stress management, mindfulness, and soul growth in Stuttgart. Silke's heartfelt mission is to holistically support women and inspire them through her training and coaching to respect their own needs more and more and to live a stress-free and self-determined life.
In our hectic everyday lives, we often forget the most important thing: ourselves. Self-care is not a luxury or selfishness; it is absolutely essential for staying healthy, maintaining or improving our well-being, and leading a life full of energy and joy.
Self-care is an act of self-love. By taking good care of yourself, you create the foundation for a fulfilling life for yourself and those around you, leading to more energy and joy. When you prioritize self-care, you also encourage those around you to do the same. You become a role model for your children, teaching them that it’s normal and essential to take good care of oneself.
Observing and stopping negative thoughts is also a part of self-care. The quality and direction of your thoughts play an important role because "there is no way to happiness; happiness is the way." Happiness is not a goal to be achieved someday but an attitude we can cultivate in the here and now. Instead of making our happiness dependent on external circumstances or future events, we can choose to experience joy today through small, mindful actions and thoughts. Recognizing and stopping destructive thoughts that drag us down is vital.
Self-care is central to this process, helping us recognize and appreciate the positive moments in our daily lives, even when the overall situation might be challenging.
Give it a try: start small and gradually incorporate the following five tips into your routine. You’ll be surprised at how much more energy and joy in life you can gain!
1. Learn to set boundaries and say "no"
An endless to-do list, countless obligations, and constant availability can quickly lead to exhaustion and a sense of emptiness. Learn to recognize and respect your personal boundaries. It’s okay to say "no" when something drains your energy or overwhelms you.
By consciously setting priorities, you create space for things that are truly important and beneficial to you. Make a list of activities that matter to you, and bring more of them into your life. Plan these moments intentionally and firmly say "no" to external demands that no longer fit.
2. Take time for yourself
Intentionally set aside time for “feel-good moments” activities that bring you joy and energy without guilt. Whether it’s a relaxing bath, a walk in nature, meeting friends, or an evening on the couch with a good book, these small breaks can work wonders.
This "me-time" helps you recharge and reconnect with yourself. Regularly taking this time also makes it easier to notice when your energy reserves are running low, allowing you to take timely action to replenish them.
3. Move regularly
Physical movement boosts your energy levels and clears your mind. You don’t need to be a top athlete or run a marathon to enjoy the benefits. Gentle activities like yoga, dancing, swimming, or walking can help reduce stress and lift your mood.
Listen to your body’s signals and act accordingly. Sometimes, you need an intense workout; other times, gentle movement is enough. Find an activity you enjoy and make it a regular part of your routine. Doing something fun makes it easier to stick with it, and consistency is key to releasing stress hormones and tension.
Exercising in nature and fresh air provides an additional energy boost, as nature is a source of strength and fresh air clears the mind.
4. Practice gratitude
Practicing gratitude is a simple yet powerful way to feel more joy and strengthen your immune system. Write down three things you are grateful for every evening. This practice helps you appreciate the small and beautiful moments in your life, even on stressful days, like a smile from a stranger or a pleasant conversation.
When you do this exercise before bed, it shifts your focus to the positive instead of dwelling on frustrations, such as a difficult conversation with your boss. This can even help you sleep better.
5. Listen to your body
Our bodies constantly send us signals, and we just need to learn to notice them. Pay attention to your needs and take them seriously: Do you need rest, movement, or perhaps something to eat? By tuning into your body and responding accordingly, you can take better care of yourself and prevent exhaustion or burnout.
Burnout doesn’t happen overnight. Our bodies often signal trouble well in advance, but many of us are masters at ignoring these signs, like persistent headaches, stomach pain, sleep disturbances, or even heart palpitations. Eventually, the body may force a break on its own.
This can be avoided by practicing active self-care and listening to your body’s signals.
Self-care is key to balance
Self-care means consciously taking care of your physical, emotional, and mental well-being. It includes habits and actions that reduce stress, recharge your energy, and help maintain balance in your life. Recognize your needs, take them seriously, and act on them for more energy and joy in life.
If you’d like to learn more about my mindfulness training and coaching or book a free consultation with me, visit here.
I’d love to hear about your experiences and find out which tip works best for you. Feel free to email me here.
Read more from Silke Tsafrir
Silke Tsafrir, MBSR, Mindfulness Teacher & Life Coach
Silke Tsafrir is an MBSR (Mindfulness-Based Stress Reduction) teacher, mindfulness trainer, and life coach. After experiencing a severe personal tragedy, she was first introduced to the MBSR program, coaching, and meditation. She was so fascinated and convinced by the effectiveness of mindfulness practice that she completed training in MBSR and became a certified life coach. In 2019, she founded her studio "Matte&Stuhl" in the west of Stuttgart, where she offers mindfulness training and coaching both on-site and online as well as Yoga and Reiki treatments and retreats. Her mission is to guide women on their path to a mindful and self-determined life.
