As International Women’s Day approaches, the global spotlight turns to celebrating the achievements, resilience, and contributions of women. While recognizing these accomplishments is crucial, it’s equally important to acknowledge the unseen burdens women often carry—both personally and professionally.
“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. “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.”
In a culture that equates productivity with value, many women struggle to prioritize self-care. Myra, who has dedicated her career to holistic wellness, believes that achieving true well-being requires a mindful approach to what she calls the “triad health”—the connection between the mind, body, and spirit. She shares five key strategies for women to nurture themselves in a way that fosters long-term resilience and balance.
1. Create Moments of Stillness
Modern life is filled with noise—emails, social media, responsibilities, and the endless demands of daily living. Myra encourages women to take intentional moments of stillness, whether through deep breathing, meditation, or simply sitting in silence. “Stillness allows women to reconnect with themselves and reduce stress,” she explains. Even a few minutes of conscious breathing can reset the nervous system and promote emotional clarity.
2. Set Boundaries Without Guilt
The expectation that women should be endlessly available—to family, friends, and colleagues—leaves many feeling depleted. Learning to say no, Jaya Jaya Myra emphasizes, is a powerful act of self-care. “Protect your time and energy by prioritizing what truly nourishes you,” she advises. Setting healthy boundaries not only preserves mental and emotional well-being but also models self-respect for others.
3. Nourish Your Body with Intention
Diet and nutrition play a significant role in mental and physical health. Jaya Jaya Myra highlights the importance of fueling the body with whole foods, staying hydrated, and eating with awareness. “Food is fuel, and choosing nutrient-rich meals can impact both mood and energy levels,” she says. By making mindful choices about what to consume, women can support their immune systems, balance their hormones, and sustain their energy throughout the day.
4. Move in Ways That Feel Good
Exercise is often framed as a chore or an obligation, but Jaya Jaya Myra encourages women to redefine movement as an enjoyable, empowering practice. “It doesn’t have to be about rigid routines,” she says. “Dancing, yoga, walking in nature—any form of movement that brings joy can boost endorphins and reduce stress.” Finding activities that feel good rather than focusing on external expectations can make fitness a sustainable, fulfilling part of life.
5. Embrace Rest as a Form of Strength
Society often praises women for their endurance, but she believes rest should be seen as an essential part of strength, not a weakness. “Sleep, relaxation, and downtime are vital for emotional and physical resilience,” she states. Chronic exhaustion leads to burnout, weakened immunity, and mental health struggles. Women must grant themselves permission to rest without guilt, recognizing that pausing is sometimes the most productive choice.
A Shift Toward Self-Compassion
As women around the world celebrate their successes and progress on International Women’s Day, Jaya Jaya Myra hopes they also take time to honor themselves with the same care and compassion they so freely offer to others. “Wellness isn’t about doing more,” she reminds us. “It’s about listening to what your mind and body truly need.”
By implementing these mindful strategies, women can cultivate a sense of balance and well-being that sustains them beyond just one day of recognition—building a foundation of true strength for years to come.