Why True Strength Starts with Self-Care

As International Women’s Day approaches, people around the world will take time to honor the resilience, achievements, and contributions of women across industries, communities, and cultures. It’s a moment of celebration—one that highlights the progress women have made while acknowledging the challenges they continue to face.

But amid the applause and recognition, an essential question often goes unasked: How are women truly feeling?

For generations, women have been conditioned to put the needs of others ahead of their own—often at the expense of their health. The expectation to be caregivers, professionals, partners, and community leaders all at once can take a toll, leading to burnout, stress, and a silent struggle with exhaustion.

“Women have been conditioned to put everyone else first, often at the expense of their own health,” says Jaya Jaya Myra, a former immunologist turned mind-body wellness expert as well as creator of the term, “conscious character development.” “While society applauds the strength of women, it rarely asks them how they’re feeling. True strength isn’t about how much we endure—it’s about knowing when to rest, when to set boundaries, and when to nourish ourselves.”

As the conversation around women’s empowerment grows, experts like Myra are pushing for a shift in perspective—one that encourages women to prioritize self-care, not as an afterthought, but as a foundational element of well-being.

A Holistic Approach to Women’s Health

In her work, Jaya Jaya Myra emphasizes the concept of triad health, an interconnected approach that considers mental, physical, and spiritual well-being as equally important. In honor of International Women’s Day, she shares five simple yet powerful ways women can embrace self-care and reclaim their well-being.

1. Create Moments of Stillness

The constant demands of work, family, and social obligations leave many women with little time for themselves. However, taking even a few minutes to pause and breathe can significantly impact overall well-being.

“Stillness allows women to reconnect with themselves and reduce stress,” says Jaya Jaya Myra. “Whether it’s deep breathing, meditation, or simply sitting in silence, these moments of quiet can restore balance and mental clarity.”

Mindfulness practices, including meditation and breathwork, have been shown to reduce anxiety and improve emotional resilience. Making space for stillness—especially in high-pressure environments—can help women manage stress more effectively.

2. Say No Without Guilt

Saying no can feel uncomfortable, especially for women who have been socialized to be accommodating. But setting boundaries is a crucial act of self-preservation.

“Women often feel guilty for prioritizing their own needs, but protecting your time and energy is essential,” she explains. “Not every request requires a yes, and learning to say no is one of the most powerful forms of self-care.”

Learning to say no can prevent burnout and create space for women to focus on what truly nourishes them—whether that means carving out time for rest, relationships, or personal growth.

3. Nourish the Body with Intention

Nutrition plays a vital role in energy levels, mood, and overall health. Yet, busy schedules often push women toward quick, processed meals that lack the nutrients needed to sustain them.

“Food is fuel,” Jaya JayaMyra reminds. “Choosing nutrient-rich meals, staying hydrated, and practicing mindful eating can make a world of difference in how we feel throughout the day.”

A balanced diet rich in whole foods, lean proteins, and healthy fats supports not just physical health but also mental clarity and emotional stability.

4. Move in Ways That Feel Good

Exercise is often framed as a rigid requirement rather than a joyful activity. Jaya Jaya Myra encourages women to shift their mindset, embracing movement that feels energizing rather than punishing.

“Movement doesn’t have to be about strict workouts or gym routines,” she says. “Dancing, yoga, walking in nature—any activity that brings joy can boost endorphins and reduce stress.”

The key is consistency and enjoyment. Physical movement should be something to look forward to, rather than another obligation on a never-ending to-do list.

5. Embrace Rest as a Form of Strength

In a culture that glorifies productivity, rest is often dismissed as laziness. But the truth is, rest is essential for resilience.

“Sleep, relaxation, and downtime are not weaknesses. They are vital for our physical, emotional, and mental health,” Jaya Jaya Myra emphasizes.

Women often push through exhaustion, believing that resting means they are falling behind. But chronic fatigue and stress can lead to serious health consequences, including heart disease, anxiety, and hormonal imbalances. Prioritizing rest—whether through quality sleep, mindfulness practices, or simply taking breaks—helps maintain overall wellness.

The Power of Self-Compassion

At its core, self-care is about self-compassion. Women spend so much time caring for others that they often neglect their own needs. Myra urges women to extend themselves the same kindness they so freely give to those around them.

“The way we care for ourselves sets the standard for how we allow others to treat us,” she says. “By valuing our own well-being, we set a powerful example for future generations of women.”

As International Women’s Day shines a spotlight on the accomplishments and strength of women worldwide, it’s also a reminder to redefine what strength truly means. It’s not about endurance or self-sacrifice—it’s about balance, nourishment, and knowing when to put oneself first.

For women everywhere, prioritizing self-care isn’t selfish—it’s revolutionary.