A man stretched prior to exercising outside as part of his self-care routine for healthy living.


How To Strengthen Your Resilience Through Self-Care

3 September 2020

With the world facing uncharted waters, strengthening resilience through self-care has become a north star (or guiding light) for people in every corner of the globe. The dramatic shift has led many to find comfort and strength within wellness.

With a deep-seated passion and commitment to these positive practices, OneSpaWorld’s team has found even more fulfillment in sharing their expertise to help others improve their mind, body and spirit. Among them, Director Ryan Hawell who is always enthusiastic about mastering and sharing wellness practices around the world with his team and beyond. Hawell shared a few personal self-care activities he uses to improve his wellbeing and enhance his resilience each day.



Cultivate an attitude that focuses on gratitude. List a few things each day that you feel grateful to have in your life. This can be people, pets, items, and even experiences. What matters is developing how you perceive every situation in your life – good and bad.

“Find a place in your heart to be thankful for what you do have and find peace in the knowledge that these things and these people are the equivalents of your lifebuoys – there to keep you afloat no matter what,” said Hawell.

Related: Simple Alternatives To Practice Mindfulness

He suggests taking a moment to be still, observe your surroundings and then start writing a gratitude list that starts with the prompt, “I am so happy and grateful for…” Try to create a list of at least 20 things and write them done.

“This allows your heart to open and feel a real sense of gratitude toward them,” said Hawell.


With access to so much information and opinions, it is extremely important to practice mindfulness and be aware of what you allow to be part of your thoughts.

“Filter what you take in every day. This includes what you read, what you watch and who you spend your time with. This will affect your view of the world, your emotions and hence the quality of your life,” said Hawell.

Related: The Right At-Home Wellness Therapy For You

The best way to decide what or who to allow access into your world is to stop and ask yourself how that thing or that person made you feel afterward. If the news keeps making you feel anxious or fearful, it is probably not what you want to watch each day. If a person leaves you feeling drained, confused, or angry, they are probably not the kind of person you want to hang around all the time.

“Remember that perception is reality, so make a concerted effort to read and watch things that lift your spirits, give you hope and make you feel uplifted and optimistic. Spend more time around people that make you laugh, build you up and have a positive outlook on life,” said Hawell.


Focusing and listening to your body is a fundamental part of improving your wellbeing. You cannot and will not feel good if you do not take care of your body.

“For you to feel physical and emotional balance, you need a healthy, reliable body that is in homeostasis,” said Hawell who then suggested a few simple tips he practices daily.

Try to Get 8 Hours of Sleep: “Set a goal for yourself to go to bed no later than 10 p.m. each night and wake up with or close to the sunrise. This is good for your circadian rhythms, hormonal balance and general mood. Sleep also helps detoxify the brain, keeping your mind healthy and clear to better cope with stress,” said Hawell.

Drink More Water: “Toss those sodas and sugary drinks and try drinking only water for at least seven days and see if this makes a big difference to your energy, digestion and skin. As a rule, never allow yourself to get thirsty.”

Opt for Organic: “It is a simple adjustment to switch to organic fruits, vegetables and nuts to help weed out any unnecessary modified ingredients or chemicals. Also, try to eat only when you are hungry.”

Move Your Body Everyday: “Your body is designed to move, so move it. Not moving, causes stagnation of the body and mind. Get out of the house and breathe in the fresh air. There a million different things you can do to move your body, so find something that you enjoy and make it a must in your life.”

Try moving your body at least 15 to 30 minutes each day depending on the activity you have chosen. Some options include walking, jogging, lifting weights, practicing yoga or Pilates, HIIT exercises, and calisthenics.

“If you can do this with somebody else that you enjoy spending time with – even better,” said Hawell.


During times of tension, the mind goes into overdrive. By practicing – in a sense- the silencing of the mind, this allows you to spend time in peace, without the mind running the show for a while.

“Meditation is about raising one’s awareness and finding a place of inner stillness. This is the most powerful thing you can do for yourself to bring about a sense of inner peace, gain insights, receive flashes of inspiration, and cope with stress better,” said Hawell.

For those who do not know where to start, he suggests trying meditation for a few minutes each day and opting for guided meditations. One of his favorites – an artist named East Forest.

“Find a quiet place to sit, put on your headphones and see where this practice takes you,” said Hawell.


What is something you have always wanted to learn, but never had the time? What do you love to do? In answering these questions, you may find an opportunity to learn something new and improve yourself.

“Now is the time to do it. Find a course. Get a teacher and upgrade your education. Learn a new skill and invest in yourself,” said Hawell. “You have two choices right now. You can mope around, do nothing, and get left behind or you can act, grow, and become an important part of society for the future. The choice is yours.”