The Four Walls of Self-Care (a.k.a. Your Basic Human Maintenance Plan)

You’ve probably heard the phrase “self-care” so many times it’s started to sound like a scented candle brand. But here’s the thing—real self-care isn’t all bubble baths and gratitude journals. It’s about building a sturdy, everyday foundation that actually supports your mental health.

Before I share anymore, I need to put out an advance apology to anyone who has learnt about the 4 walls of self care from me already. I've changed up the metaphor slightly for the blog, but don't worry. The original (bad white board drawings and all) is still my favourite, I just thought a tweak was in order for easier reading :-) A huge thankyou to Kaylah Keating for turning my bad white board drawing into something amazing for this blog!

So, imagine your wellbeing is a little house. Not a mansion. Not a Pinterest-perfect cottage. Just a solid, no-nonsense place that keeps the weather out and the you together.

And what holds that house up? Four walls.

Let’s meet them.

🏋️ Wall 1: Exercise (No, not just the gym punishment kind)

Think of exercise as the wall that keeps your stress from crashing through like a wrecking ball. When you move your body—even a little—it does a bunch of cool stuff:

• Dopamine & Serotonin boost = better mood, motivation, and focus.

• Cortisol drop = less stress swimming around your bloodstream.

• More energy = because your body’s smart and only produces the amount of energy it thinks you’ll need. Use more? Get more. And yes, that's why those "I'll treat myself to a lazy day" days, often have us feeling so tired in the afternoon :-)

  
  

No, it doesn’t need to be a full-blown HIIT workout. Dance in your kitchen. Walk the dog (or just yourself). Stretch dramatically like a cat. If it counts as movement, it counts.

💤 Wall 2: Sleep (Recharge Like Your Phone—But Better)

We plug in our phones when they get low. Yet somehow, when we feel fried and flat, we think powering through is heroic. It’s not. It’s self-sabotage with a coffee chaser.

Sleep is when your brain:

• Sorts memories like a librarian on a deadline.

• Rebalances chemicals like serotonin and dopamine (your good-mood buddies).

• Clears out mental junk (actual science—your brain has a clean-up system!).

• Prevents you from rapidly aging (yep, also actual science-Google it!)

  
  

No one wins when you’re running on empty. Sleep isn’t something to avoid. It’s maintenance.

🍽 Wall 3: Diet (Fuel, Not Guilt)

Food is fuel. And life is demanding. Especially when you're stressed—which, fun fact, burns through energy like a toddler with a crayon.

That doesn’t mean eating less. It means eating smart:

• Carbs? They fuel your brain.

• Protein? Helps repair and rebuild.

• Veggies? Packed with mood-supporting micronutrients.

  
  

Skipping meals or living off chips and vibes? That’s like trying to road trip Australia whilst skipping servos to save time or picking the dodgiest fuel. Not ideal, and you can't in good conscience yell at the car when it splutters out.

🧑‍🤝‍🧑 Wall 4: Connection (Science Says It’s Basically Magic)

Humans aren’t built to go it alone. We need other people. Not dozens. Just a handful of good ones.

When we connect:

• Our brain releases oxytocin (aka the bonding hormone).

• Oxytocin helps cells regenerate. Like, literally—on a biological level.

• Research shows people with 5 close friends can live up to 10 years longer. Seriously, look it up!

• And there's the whole stress reducing conversation thing, the having fun thing, the making new fond memories thing, talking about the next great show to watch or book to read thing...

  
  

Connection is medicine with no co-payment. Send the text. Make the coffee date. Talk to your neighbour. Hug the dog.

Final Thoughts (Before Your House Falls Over)

We all want to feel better. And sometimes, the answer isn’t more willpower or another self-help book—it’s checking the walls.

Sleep. Move. Eat. Connect.

They’re not glamorous. But they’re solid. And they’re how you build a life that doesn’t collapse every time the wind blows.

Need help strengthening your foundation? That’s what we’re here for. At BetterSpace Wellbeing Clinic, we’re not about fluffy advice—we’re about real-life support that works.