Self-care is about looking after your wellbeing and basic needs every single day.
When we're stressed, overwhelmed or feeling down, self-care is often one of the first things to slip.
You might stay up too late scrolling, skip meals, avoid exercise or spend less time with friends and family.
Looking after your wellbeing doesn't have to be complicated. Small, consistent habits can make a big difference to your physical health, mental health and confidence, especially while you're looking for work.
Sleep | Aim for 8 to 10 hours night
- sleep helps your brain process information and learn new things
- getting enough rest can improve focus, concentration and decision-making
- sleep supports your physical health and recovery
- a regular sleep routine can boost your energy levels and motivation
- staying up late regularly can increase anxiety and make it harder to manage stress and solve problems effectivel
💡 Tip
Try going to bed and wake up at similar times each day, even if you're not working or studying.
Nutrition | Fuel your body and mind
- eating regular meals can help maintain your energy levels throughout the day
- a balanced diet supports both your physical health and mental wellbeing
- food provides the nutrients your brain needs to focus, learn and make decisions
- what you eat can affect your mood, stress levels and overall wellbeing
- drinking plenty of water helps you stay alert and focused
- small, healthy changes can make a big difference over time
💡 Tip
You have a 'second brain' (your enteric nervous system) in your stomach that communicates with your brain. This helps explain why you can feel emotions in your stomach, such as butterflies when you're nervous.
Around 90% of serotonin is produced in the gut. Serotonin plays an important role in regulating mood and wellbeing.
A large part of the immune system is linked to the digestive system. This highlights the important connection between physical and mental health.
Exercise | Move your body regularly
Exercise has benefits for both your body and mind.
Moving your body can improve your physical health, boost your energy levels and support your mental wellbeing.
Exercise also releases "feel-good" chemicals in the brain, which can help reduce stress, lift your mood and improve your overall sense of wellbeing.
The benefits aren't limited to exercise itself. Activities like walking outside, playing sport or being active with friends can help you spend time in nature, connect with others and build healthy routines.
💡 Tip
Find an activity you enjoy. You're more likely to stick with it if it feels fun rather than a chore.
Socialising | Staying connected matters
Spending time with people you trust can have a positive impact on your wellbeing
Strong relationships can help you feel supported, build confidence and make it easier to manage stress during challenging times.
- helps build confidence and self-esteem
- can reduce feelings of stress, anxiety and loneliness
- creates a sense of belonging, connection and purpose
- provide encouragement and support when you need it
- gives opportunities to have fun, learn and enjoy new experiences
💡 Tip
Connecting with others doesn't have to be in person. A phone call, video chat or message can help you stay connected.
Spending time with people you care about can trigger the release of brain chemicals linked to bonding, connection and positive emotions.
- Oxytocin helps us feel connected to others
- Dopamine contributes to feelings of enjoyment and reward
- Mirror neurons help us empathise and connect
Mental stimulation | Keep your mind active
Keeping your mind active can support your wellbeing, confidence and motivation.
Learning new things, solving problems and challenging yourself in different ways can help improve focus, build confidence and create a sense of achievement.
Mental stimulation can also be a great way to stay engaged during your job search, especially if you're between work, study or training opportunities.
💡 Tip
Finding the right balance
Keeping your mind active is important, but balance matters too. Sometimes we can become overstimulated by too much information, activity or stress. Other times we can become under stimulated, leaving us feeling bored, stuck or unmotivated.
Learning to recognise both can help you better manage your wellbeing.
- Physical - sleep, relaxation or gentle movement
- Mental - daydreaming, reducing information overload or taking a break from problem-solving
- Sensory - reducing screen time, finding a quiet space or practising mindfulness
- Creative - slowing down, doing less or allowing yourself to be bored
- Emotional - spending time doing things you enjoy or talking to someone you trust
- Social - 'me' time, cancelling plans or setting healthy boundaries when needed
- Spiritual - meditation, reflection, prayer or spending time in nature
Feeling stuck or unmotivated (under stimulation)
Feeling bored isn't always a bad thing. Sometimes boredom can lead to creativity, reflection and new ideas.
However, if every day starts to feel the same, these ideas can help bring some variety, purpose and motivation back into your routine:
- Create a routine. It can be tempting to stay up late, sleep in, live in your favourite trackies and skip showering when you don't have anywhere to be. That's completely normal from time to time, but when it becomes an everyday habit it can affect your motivation, wellbeing and confidence.
- Learn something new. Our brain loves to learn. Learning can be hard and frustrating, but it can also be very rewarding. And there’s lots of ways to learn for free. Try a short course, learn a language, listen to a podcast or develop a new skill. Learning can cuild confidence and create a sense of achievement.
- Do something creative/imaginative. Drawing, writing, cooking, music, photography or other creative activities can help you express yourself and experience a sense of accomplishment.
- Change your environment. Spend time outdoors, visit a new place or try a different activity to break up your routine and gain a fresh perspective.
- Set a small goal. Working towards a goal, no matter how small, can help create momentum and give you something positive to focus on.
Need some extra support?
Everyone needs support from time to time.
Looking for more jobseeker tips?
Practical tips to help you manage anxiety during your job search.
What to expect when starting a new job.
Email: yourtownplus@yourtown.com.au
Phone: 1300 967 573
Text: 0488 415 415
