August is National Wellness Month, a time to focus on self-care, stress management, and building healthy habits that support overall well-being.

In our busy lives, it’s easy to put ourselves last, but caring for our physical, mental, and emotional health is essential–not a luxury. Even small, intentional steps toward wellness can boost energy, improve resilience, and help us show up as our best selves for the people and commitments that matter most. This month invites us to pause, reflect, and invest in ourselves.

Neglecting self-care impacts both mind and body. Chronic stress, poor sleep, and unhealthy habits can weaken the immune system, drain energy, and increase vulnerability to illness. Mentally, lack of care can cause burnout, anxiety, and difficulty concentrating, making daily tasks overwhelming. Over time, physical fatigue and emotional strain feed into each other, creating a cycle that makes it harder to cope, connect, and thrive.

For survivors of domestic violence, especially after separation, neglecting self-care can worsen the toll of trauma. The body may stay in a constant state of stress, leading to fatigue, headaches, and muscle tension. Unresolved fear and anxiety can cause insomnia, emotional numbness, and difficulty focusing, making everyday life and healing feel overwhelming.

Survivors often face safety concerns, legal issues, financial stress, and emotional healing all at once, leaving little time for rest or nourishment. Without intentional care and support, recovery is delayed, and the long-term effects of trauma deepen.

Improving well-being starts with small, deliberate steps that nurture both body and mind. Simple habits like staying hydrated, eating balanced meals, moving regularly, and getting quality sleep help the body regain strength.

Relaxation practices such as deep breathing, meditation, and setting healthy boundaries create space for peace and joy. Beyond Wellness Month, consistent self-compassion and building a support network are key to lasting health. For survivors, self-care helps restore control and safety, reduce stress’s effects, and rebuild self-worth empowering them to heal and move forward with confidence and hope.

Simple steps toward wellness

Improving well-being starts with manageable habits:

• Practice deep breathing or gentle stretching each morning.

• Stay hydrated and enjoy nourishing meals and snacks.

• Take short walks in safe spaces for fresh air and movement.

• Establish a calming bedtime routine for better sleep.

• Limit social media use and engage in uplifting hobbies.

• Write in a journal to process your thoughts.

• Reach out to trusted friends or support groups.

• Schedule regular health check-ups and counseling when needed.

Supporting Survivors

For domestic violence survivors, safety-focused self-care can include grounding exercises to ease anxiety, preparing easy meals, spending time in trusted environments, and creating peaceful routines. Connecting with supportive communities and professionals can provide encouragement and aid healing.

Wellness Month serves as an important reminder that taking care of ourselves isn’t just a one-time event, it’s a lifelong journey. By dedicating time to nurture our physical, mental, and emotional health, we build the foundation needed to face life’s challenges with strength and resilience. This month encourages us to slow down, listen to our needs, and make intentional choices that support our well-being. Whether through small daily habits or deeper self-reflection, every step toward wellness is a meaningful investment in our quality of life.

As we move beyond August, it’s vital to carry the spirit of Wellness Month with us throughout the year. Consistency, self-compassion, and connection remain key to sustaining health and balance in our lives. Remember, wellness is not about perfection but about creating a lifestyle that honors and supports your unique journey. Embracing this mindset helps us not only survive but thrive, empowering us to live more fully and authentically every day.

Remember: Wellness is a journey, not perfection. This month and beyond, take gentle steps toward caring for yourself–you deserve it.

• Mental Health America — mhanational.org

Offers resources, screening tools, and guidance on mental health and self-care.

• The National Domestic Violence Hotline — thehotline.org

• Women’s Rural Advocacy Programs (WRAP) at 1-800-639-2350 or www.letswrap.com,

Provides support and resources specifically for survivors of domestic violence.

• Headspace — headspace.com

Offers guided meditation and mindfulness exercises to reduce stress and improve mental health.

• Mindful — mindful.org

Resources and articles on mindfulness practices to enhance emotional well-being.

— Becci ten Bensel is executive director of WoMen’s Rural Advocacy Programs