Adult Tummy Time for Back Pain: Does It Really Help?

Adult Tummy Time for Back Pain: Does It Really Help?

February 12, 2026

If you have spent decades working at a desk, driving long hours, or looking down at a phone, you likely know the feeling: a stiff neck, tight shoulders, and an aching lower back that seems to worsen with age.

Recently, a surprising solution has gained attention—adult tummy time for back pain. Borrowed from a well-known infant exercise, this simple position is now being recommended by some health professionals as a way to counteract “tech neck” and poor posture.

But is it effective? And more importantly, is it safe for adults in their 40s, 50s, and beyond?

Here’s what you need to know.

Why Back Pain Becomes More Common for Adults

Back pain is rarely caused by one single issue. It’s usually the result of years of prolonged sitting, forward head posture, weak core and upper back muscles, reduced spinal flexibility, and natural age-related changes in discs and joints.

As we age, spinal discs lose hydration and elasticity. Muscles that are not used regularly weaken. Over time, a forward-leaning posture becomes the default position.

This is where spinal extension exercises such as movements that gently arch the back in the opposite direction of slouching can help.

Adult tummy time is one such movement.

What Is Adult Tummy Time?

In simple terms, adult tummy time is a posture correction exercise.

You lie on your stomach, prop yourself up on your forearms, relax your shoulders, and keep your neck aligned with your spine. The goal is not to strain or hold a dramatic backbend. Instead, you allow the front of your body to lengthen while your back muscles gently engage.

Think of it as the opposite of hunching over a keyboard.

This position encourages better spinal alignment, activation of upper back muscles, gentle stretching of tight chest and shoulder muscles, and relief from tech neck.

For adults who spend much of the day leaning forward, this counter-movement can feel surprisingly restorative.

How Adult Tummy Time for Back Pain Works

The modern posture problem is simple: we spend too much time in spinal flexion—bent forward.

Over time, this can lead to neck strain, rounded shoulders, upper back tightness, and lower back discomfort.

Adult tummy time for back pain promotes spinal extension. This movement pattern encourages the head to stack properly over the spine, reduces stress on the cervical spine, activates stabilizing muscles in the mid-back, and breaks the cycle of prolonged sitting. For many adults, even a few minutes can help reset posture.

However, it is not a cure-all. It works best as part of a broader strategy that includes movement, strength, and awareness.

Is It Safe for Everyone Over 40?

This is where maturity and caution matter. Adult tummy time is not appropriate for everyone. Ma. Elena Lourdes R. Tan, MD from top hospital in the Philippines, Makati Medical Center (MakatiMed) said that the simplest thing anyone can do is to take walking breaks every 1 to 2 hours pr when you start to feel stiffness or discomfort anywhere in the back while sitting behind a desk.

You should consult a physician before trying it if you have severe or chronic back pain, spinal stenosis, osteoporosis, degenerative disc disease, recent surgery, or pregnancy (especially second or third trimester).

As we age, bone density and joint integrity become more important considerations. What feels simple at 25 may require more care at 55.

If cleared by your doctor, start slowly.

How to Do Adult Tummy Time Safely

1. If you receive medical clearance, follow these guidelines:Use a firm surface. A yoga mat on the floor works well.
2. Lie on your stomach.
3. Prop yourself up on your forearms. Elbows under shoulders.
4. Relax your shoulders. Avoid shrugging.
5. Keep your neck aligned with your spine. Look slightly forward, not up sharply.
6. Engage your abdomen gently. Do not let your lower back collapse.
7. Hold for a few minutes, then rest.

Important: This is not an endurance test. Staying in the position for 30 minutes or more may cause strain. Stop if you feel discomfort in your neck or lower back.

Consistency matters more than duration. A few short sessions per day are better than one long, uncomfortable hold.

Alternatives for Tech Neck Relief

If lying on your stomach is uncomfortable or impractical, you can still support better posture with simpler movements.

1. Wall Angels

Stand with your back against a wall. Ensure your head, shoulders, and hips touch the surface. Slowly raise and lower your arms as if making snow angels.

This promotes shoulder mobility and posture correction without floor work.

2. Look Up Reset

Every hour, gently look up toward the ceiling for several seconds. This counters forward head posture and gives your neck a break.

3. Walking Breaks

Perhaps the simplest intervention: stand up and walk every 1–2 hours. Walking restores circulation, engages core muscles, interrupts prolonged flexion, and reduces stiffness.

For many adults over 40, this habit alone can significantly reduce back pain.

The Bigger Picture: Posture Is a Lifestyle Issue

Adult tummy time can help. But posture correction exercises alone will not undo decades of habits. Long-term relief requires strengthening the core and upper back, adjusting workstation ergonomics, maintaining a healthy weight, prioritizing regular movement, and protecting bone health.

For adults in midlife, this is also about prevention. Poor posture today can contribute to more serious spine issues later.

A daily five-minute routine may seem small, but over years, small habits protect mobility and independence.

Should You Try Adult Tummy Time for Back Pain?

For many adults navigating back pain after 40, adult tummy time for back pain can serve as a gentle reset in a world that encourages constant forward bending.

It is simple. It is accessible. And when done carefully, it may relieve tech neck and improve posture.

But it works best as part of a broader approach such as regular walking, strength training, smart desk habits, and medical guidance when needed.

Midlife is not the time to ignore small aches. It is the time to address them thoughtfully.

A few minutes on the floor today may help you stand taller tomorrow.

For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph.

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Liver Health After 40: Habits That May Be Hurting You

Liver Health After 40: Habits That May Be Hurting You

February 05, 2026

Most of us worry about burnout, stress, and exhaustion as we get older. But there is one hardworking organ quietly carrying an even heavier load every single day, and chances are, we rarely think about it until something goes wrong. Your liver.

Tucked away in the upper right side of your abdomen, the liver is roughly the size of a football and performs more than 500 essential functions that keep your body running smoothly. It filters toxins, alcohol, and medications from your blood, produces bile to help digest fats, and stores vital nutrients such as vitamins, minerals, and glucose for later use.

What makes the liver remarkable is its ability to heal and regenerate itself, even after injury or partial removal. But resilience does not mean invincibility. According to Angelo B. Lozada, MD of Makati Medical Center, lifestyle habits play a major role in how well this organ holds up over time.

“Generally, maintaining an unhealthy lifestyle has a direct impact on your liver,” says Dr. Lozada. He also notes that liver damage is often overlooked because its symptoms can mimic common conditions like fatigue or mild discomfort. Many liver problems only become noticeable when they have already progressed.

Why Liver Damage Often Goes Unnoticed

Liver disease is often described as a silent condition. Early warning signs can be vague or easy to dismiss, especially for adults juggling work, family, and daily responsibilities. What makes it more concerning is that some everyday habits, even those that seem harmless, may be contributing to liver stress without you realizing it.

Here are some common causes of liver damage that deserve a closer look.

1. Alcohol and Liver Health Are Closely Linked

Alcohol is the most well-known threat to liver health, but the amount required to cause damage might surprise you. Dr. Lozada explains that even small amounts can leave lasting effects.

“As little as 4 ounces of a hard drink can scar your liver,” he says. Over time, repeated scarring can lead to cirrhosis, a condition where healthy liver tissue is replaced by scar tissue. This restricts blood flow and prevents the liver from functioning properly.

While occasional moderate drinking may be considered acceptable, those who want to protect their liver should consider reducing alcohol intake altogether. Dr. Lozada suggests choosing water instead, which helps the liver flush out toxins more efficiently.

2. Pain Relievers Can Be Risky When Misused

Reaching for pain relievers is second nature when headaches, fever, or muscle aches strike. However, taking more than the recommended dose can put your liver at risk.

“Make sure you follow the dosage recommended by your healthcare provider,” advises Dr. Lozada. Over-the-counter medications such as paracetamol, acetaminophen, aspirin, ibuprofen, and naproxen sodium are generally safe when used properly. Problems arise when they are taken too frequently or in excessive amounts.

This is especially important for adults over forty, who may already be managing multiple medications.

3. Supplements Are Not Always Harmless

Many people turn to supplements to boost energy, improve performance, or address nutrient gaps. However, natural does not always mean safe.

Some supplements can strain the liver, particularly when taken in high doses. Vitamin A is one example. According to Dr. Lozada, excessive intake can harm the liver. A safer approach is to get nutrients from whole foods like salmon, leafy greens, and orange or yellow vegetables.

Before adding supplements to your routine, it is wise to consult a healthcare professional, especially if you already have underlying conditions.

4. How Obesity Affects Liver Function

Weight gain affects more than appearance or mobility. Carrying excess weight, particularly around the midsection, increases the risk of nonalcoholic fatty liver disease. This condition occurs when fat builds up in the liver, interfering with its ability to function properly.

“Nonalcoholic fatty liver disease is a consequence of being overweight, having type II diabetes, and living sedentarily,” says Dr. Lozada.

Improving liver health starts with simple but consistent changes. Cutting back on sugary foods and trans fats, staying active, and working toward a healthy weight can significantly reduce liver fat and inflammation.

5. Smoking and Vaping Take a Toll on the Liver

Smoking is often associated with lung and heart disease, but it also places significant stress on the liver. Each cigarette introduces toxic substances that force the liver to work harder, leading to oxidative stress that may progress to cirrhosis.

The chemicals found in cigarette smoke are also carcinogenic, raising the risk of liver cancer.

“There is nothing beneficial in smoking cigarettes and vaping,” Dr. Lozada emphasizes. “Quit today.”

Small Lifestyle Changes, Big Liver Benefits

The good news is that the liver responds well to positive changes. Reducing alcohol, using medications responsibly, eating whole foods, maintaining a healthy weight, and quitting smoking can help slow or even reverse early damage.

For readers navigating midlife, this is a reminder that it is never too late to care for your body from the inside out.

For more information about liver health and preventive care, you may contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter for health updates.

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Building Homes for Generations with Camella Prestige

Building Homes for Generations with Camella Prestige

January 27, 2026

As Filipinos increasingly prioritize pooled resources, proximity, and predictable stability, Camella positions its offerings around people-centered planning, practicality, and permanence. The company introduces the Camella Prestige Home Series, a premium house-and-lot line designed for extended households in well-planned communities.

The Camella Prestige reflects a forward-looking approach that recognizes the home as a private residence and a shared platform for family progression, designed to address the operational realities of multi-generational households while maintaining the community consistency that defines Camella.

Functional spaces for family flow

Fiona house model supports family functions and relational rhythms in a multigenerational setting. Living and dining layouts are planned for flexibility and flow, accommodating everyday living and larger events with equal ease. By combining openness with order, Fiona supports families managing schedules and routine responsibilities. Its configuration enables connection without congestion, making it well-suited for households where coordination is essential.

Gracefully adaptable living

Giana emphasizes growth-ready design to address the evolving spatial needs of extended households. Rooms are configured to transition in purpose over time, supporting work-from-home arrangements or caregiving functions. Giana offers families forever homes that evolve with multiple life stages while preserving structural clarity and sustained value.

Permanence and planned privacy

Hera is defined by purposeful planning, privacy, and permanence. With separate areas paired with shared spaces, the layout supports coexistence across generations while maintaining personal boundaries. Hera is well-suited for families committed to aging in place and intergenerational continuity. The model is a stable, secure foundation that can accommodate extended households over the decades.

Communities that complement multigenerational living

Fiona, Giana, and Hera are nestled within Camella communities nationwide, where comfort, convenience, and connectivity enrich everyday living. Lifestyle amenities, attractive locations, and accessible environments extend the advantages of multigenerational living beyond the home and into the neighborhood.

Through Camella Prestige, the company responds to the growing demand for family continuity and community cohesion. Camella delivers homes built for multigenerational living, supporting Filipinos not only today but for all the bright tomorrows ahead.

A home for generations

Camella is the flagship brand of the Philippines’ largest integrated property developer, Vista Land, providing 1,250 beautifully designed communities in 49 provinces and 147 key cities and municipalities.

Camella, the leading and preferred housing brand with the widest geographic reach, builds thriving communities that embody innovation and progress, with family and community life at their center, creating a legacy of value for generations to come.

Know more about Camella developments nationwide. Visit www.camella.com.ph and follow @CamellaOfficial.

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Mental Load in Midlife: Why You’re Always Exhausted

Mental Load in Midlife: Why You’re Always Exhausted

January 19, 2026

Midlife can be a paradoxical stage. While many of us reach a peak in career stability and family life, there is also a growing sense of exhaustion that seems to come from nowhere. If you feel perpetually tired even after a good night’s sleep, it might not just be aging—it could be your mental load. Understanding this invisible burden is key to reclaiming your energy and mental clarity in your 40s and beyond.

What Is Mental Load and Why It Matters in Midlife

The term mental load refers to the invisible, ongoing management of tasks, responsibilities, and planning that often falls on one person. Unlike physical labor, mental load is invisible. It resides in your mind, quietly dictating what needs to be done, when, and how.

In midlife, this load intensifies. Adults in their 40s and 50s often juggle careers, parenting, household management, caregiving for aging parents, and community commitments. In the Philippines, multigenerational households are common, meaning a midlife individual may also be responsible for coordinating financial support, healthcare, and even cultural obligations like family celebrations. This can lead to chronic stress, burnout, and the feeling of being “mentally stretched thin.”

The Science Behind Mental Fatigue

Mental load is more than feeling busy; it has measurable effects on the brain. Chronic cognitive strain activates the body’s stress response, releasing cortisol and adrenaline. Over time, elevated stress hormones can:

• Reduce memory and focus
• Increase irritability and anxiety
• Contribute to sleep disturbances
• Elevate risk for chronic conditions such as high blood pressure, diabetes, and depression

Research from the American Psychological Association shows that adults managing multiple life domains simultaneously experience higher stress levels, even if individual tasks are manageable. This explains why many midlifers feel exhausted despite being otherwise healthy.

Signs You’re Carrying Too Much Mental Load

Recognizing the symptoms of mental load is the first step toward managing it. Common signs include:

1. Constant mental preoccupation – You can’t stop thinking about what’s next, from grocery lists to doctor appointments.
2. Decision fatigue – Even simple choices, like what to cook or what to wear, feel draining.
3. Sleep disruption – Your mind races at night, making it hard to rest fully.
4. Emotional exhaustion – Feeling irritable or emotionally numb more frequently.
5. Neglecting self-care – Exercise, hobbies, and social life take a backseat to obligations.

For Filipino midlifers, these signs are often amplified by cultural expectations of caring for extended family, which adds emotional labor on top of daily responsibilities.

Mental Load vs. Physical Fatigue

It’s important to distinguish mental load from physical tiredness. Physical fatigue can usually be relieved with rest, while mental fatigue persists even after a full night of sleep. A midlife parent might spend the day caring for children and working a full-time job but still feel mentally exhausted because the brain never stops managing responsibilities. Recognizing this distinction helps target the right strategies for relief.

Strategies to Manage Mental Load in Midlife

The good news is that mental load is manageable with intentional strategies. Here’s how:

1. Delegate and Share Responsibilities

If you’re in a household with a partner or adult children, divide household and caregiving tasks. Even small shifts, like asking your partner to manage grocery shopping or scheduling family appointments, can significantly reduce mental strain.

2. Externalize Mental Tasks

Use planners, apps, or sticky notes to keep track of responsibilities. Visualizing tasks reduces the mental effort required to remember them and provides a sense of control. Popular tools in the Philippines include Google Calendar, Todoist, and Trello for household coordination.

3. Establish Boundaries

Learn to say no to commitments that drain your energy. Politely declining nonessential social obligations or setting time limits for work tasks can protect your mental bandwidth.

4. Practice Mindfulness and Mental Rest

Techniques like meditation, deep breathing, or even short nature walks help reset your nervous system. Research shows mindfulness reduces cortisol levels and improves cognitive function. Apps like Headspace and Insight Timer offer guided sessions that fit into busy midlife schedules.

5. Prioritize Self-Care as Non-Negotiable

Exercise, quality sleep, and hobbies are not luxuries—they are essential for reducing mental load. For instance, a 30-minute jog around your barangay or joining a weekend dance class can serve as both physical activity and mental reset.

6. Seek Support When Needed

Professional help, such as therapy or counseling, is highly effective in managing chronic mental load. In the Philippines, online therapy platforms like BetterHelp and local mental health initiatives like the Philippine Mental Health Association provide accessible support.

Making Mental Load Visible and Sustainable

One challenge with mental load is its invisibility. Partners, colleagues, and even children often don’t see the cognitive work behind smooth daily operations. Communicating responsibilities openly, using shared calendars, and tracking progress can make the mental labor visible and actionable.

Additionally, midlifers should periodically reassess their commitments. Not every responsibility is permanent. Prioritizing what truly matters allows for sustainable energy management and better emotional well-being.

Mental load in midlife is real, pervasive, and often underestimated. It’s not a reflection of weakness but of the complex responsibilities that come with this life stage. Recognizing the signs, implementing strategies to share and manage cognitive tasks, and prioritizing self-care can significantly improve quality of life.

You don’t have to carry it all alone. By understanding and addressing your mental load, you can reclaim energy, improve focus, and enjoy midlife with less exhaustion and more fulfillment.

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Wellness Reset in Your 40s: What Works and What Fails

Wellness Reset in Your 40s: What Works and What Fails

January 02, 2026

If your go-to wellness habits from your 30s suddenly feel ineffective, you are not imagining things. Your 40s represent a distinct physiological and psychological shift. Hormonal changes, slower metabolism, higher stress loads, and cumulative lifestyle wear and tear all converge during this decade.

The good news is that a wellness reset in your 40s can be more powerful than any detox, cleanse, or extreme program. The key is discernment. This stage of life rewards sustainability, consistency, and evidence-based habits over quick fixes.

This guide breaks down what actually works for midlife wellness and what quietly undermines long-term health, using both expert insight and practical, real-life context.

What a “Wellness Reset” Really Means in Your 40s

A true wellness reset is not about starting over. It is about recalibration.

In your 40s, wellness shifts from performance to preservation. The goals evolve from aesthetics and output to energy, mobility, disease prevention, and mental clarity.

The Core Pillars of a Midlife Reset

A sustainable reset focuses on five interconnected pillars:

• Hormonal balance
• Metabolic health
• Muscle and bone preservation
• Stress regulation
• Sleep quality

Ignoring any one of these often leads to frustration, burnout, or health plateaus.

What Actually Works for Wellness in Your 40s

Strength Training Is No Longer Optional

After 40, adults lose muscle mass at a faster rate, a process known as sarcopenia. This directly affects metabolism, insulin sensitivity, posture, and joint health.

Strength training two to four times a week improves:

• Blood sugar control
• Bone density
• Balance and fall prevention
• Long-term weight maintenance

In the Philippine context, this does not require a premium gym membership. Resistance bands, bodyweight exercises, and even functional movements like squats, step-ups, and carrying groceries all contribute meaningfully.

Prioritizing Protein Intake

Many adults in their 40s unknowingly under-consume protein, especially women. Protein supports muscle repair, satiety, immune health, and stable energy levels.

Traditional Filipino meals can be protein-forward with small adjustments:

• Add eggs or fish to breakfast
• Choose grilled or stewed viands over fried
• Balance rice portions with vegetables and protein

The goal is not restriction but adequacy.

Managing Stress as a Health Strategy

Chronic stress elevates cortisol, which directly impacts belly fat, blood pressure, sleep quality, and inflammation.

In midlife, stress management becomes preventative care.

Effective strategies include:

• Daily walking, especially outdoors
• Breathwork or prayer-based reflection
• Reducing digital overload
• Setting firmer boundaries around work hours

Stress resilience often matters more than stress elimination.

Sleep as a Non-Negotiable

Sleep disruptions increase during the 40s due to hormonal shifts and heightened mental load. Poor sleep worsens insulin resistance, mood, and cognitive performance.

Improving sleep hygiene delivers outsized benefits:

• Consistent sleep and wake times
• Reducing caffeine after mid-afternoon
• Lowering screen exposure at night
• Creating a cooler, darker sleep environment

Sleep is not a luxury. It is a biological requirement.

What Doesn’t Work Anymore and Why

Extreme Dieting and Cleanses

Juice cleanses, ultra-low-calorie plans, and carb elimination may produce short-term weight loss but often backfire in midlife.

These approaches:

• Disrupt hormones
• Slow metabolism
• Increase muscle loss
• Trigger rebound weight gain

In your 40s, sustainability beats severity.

Overtraining Without Recovery

More exercise is not always better. High-intensity workouts without adequate recovery elevate injury risk and chronic fatigue.

Recovery practices like mobility work, rest days, and adequate nutrition are no longer optional. They are integral to progress.

Chasing Every Wellness Trend

Cold plunges, supplements, and biohacking tools may look appealing, but they often distract from foundational habits.

If sleep, nutrition, movement, and stress are not addressed first, advanced wellness tools offer diminishing returns.

A Smarter Wellness Reset Framework

Focus on Consistency Over Intensity

The most effective wellness routines in your 40s are boring in the best way. They are repeatable, flexible, and realistic.

Small actions compounded over time outperform dramatic changes that cannot be sustained.

Personalize Your Approach

Midlife health is not one-size-fits-all. Menopause, perimenopause, chronic conditions, and genetic factors all influence what works.

Consulting with a physician or registered nutrition professional helps tailor interventions and rule out underlying issues such as insulin resistance or thyroid imbalance.

Redefine Success

Wellness in your 40s is not just about weight. It is about:

• Stable energy throughout the day
• Fewer aches and pains
• Better focus and mood
• Confidence in your body’s resilience

Progress often shows up in how you feel before it shows up on the scale.

The Bottom Line: The Best Reset Is the One You Can Maintain

A wellness reset in your 40s is less about reinvention and more about refinement. This decade rewards wisdom, patience, and self-awareness.

By focusing on strength, nourishment, rest, and stress regulation, you build a foundation that supports not just your 40s but the decades beyond.

Wellness at midlife is not about doing more. It is about doing what matters most, consistently.

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How to Build a Self-Care Routine That Actually Works for Real Life

How to Build a Self-Care Routine That Actually Works for Real Life

December 28, 2025

Self-care is one of those concepts that sounds simple in theory but feels surprisingly hard to practice consistently. We save posts about morning routines, buy planners with wellness trackers, and promise ourselves that “next week” we will finally slow down. Then real life happens. Work deadlines pile up, family responsibilities take over, traffic eats into your day, and rest becomes negotiable.

If you have ever felt like self-care routines work for everyone else but not for you, you are not alone. The truth is that effective self-care is not about copying someone else’s habits. It is about building a routine that fits your lifestyle, values, and energy levels, especially in the context of everyday life.

This guide breaks down how to create a self-care routine that is realistic, sustainable, and actually supportive, not another item on your to-do list.

What Self-Care Really Means Beyond Aesthetics

Before building a routine, it helps to reset expectations.

Self-care is not limited to spa days, expensive retreats, or perfectly curated mornings. At its core, self-care is the intentional practice of maintaining your physical, mental, and emotional well-being so you can function better in your daily life.

For adults, self-care often needs to coexist with strong family ties, work demands, and social obligations. That means it should feel grounding and practical, not indulgent or guilt-inducing.

True self-care supports you in three key ways:

1. It helps you manage stress and prevent burnout
2. It improves your physical and mental health over time
3. It allows you to show up better for work, family, and yourself

Start With Self-Awareness, Not a Checklist

Identify What Drains and Restores You

The most effective self-care routines begin with awareness, not action. Instead of asking, “What should I be doing?” ask, “What do I actually need?”

Take note of:

• Activities that consistently drain your energy
• Situations that trigger stress or overwhelm
• Moments when you feel calm, focused, or recharged

For example, long commutes, constant notifications, or skipping meals may be draining you more than you realize. On the other hand, quiet mornings, short walks, journaling, or even cooking can be surprisingly restorative.

This reflection helps ensure your routine addresses real needs, not trends.

Understand Your Current Season of Life

Your self-care routine should evolve with your circumstances. A college student, a working professional, and a parent will all require different approaches.

Ask yourself:

• How much time and energy do I realistically have?
• What responsibilities are non-negotiable right now?
• What support systems do I already have?

Designing a routine that fits your current season makes it more likely to stick.

Build Your Routine Around Small, Consistent Habits

One of the biggest reasons self-care routines fail is that they are too ambitious. A routine that requires waking up at 5 a.m., preparing multiple meals, and completing a full workout is hard to maintain when life gets busy.

Instead, focus on small habits that are easy to repeat.

Examples include:

• Drinking a full glass of water after waking up
• Taking five deep breaths before opening your phone
• Stretching for five minutes before bed
• Writing one sentence in a journal at night

These small actions compound over time and create a sense of stability.

Anchor Habits to Existing Routines

Habit stacking makes self-care feel natural rather than forced. Attach new habits to things you already do.

For instance:

• Practice gratitude while brushing your teeth
• Stretch while waiting for your coffee to brew
• Do breathing exercises during your commute or before logging in to work

This approach reduces friction and increases consistency.

Address the Core Areas of Self-Care

Physical Self-Care

Physical self-care does not require a gym membership. It starts with basics that are often overlooked.

Focus on:

• Sleep quality and consistent rest schedules
• Balanced meals, even simple home-cooked ones
• Daily movement like walking, cleaning, or stretching

Even short walks around the neighborhood or dancing at home can count as movement. The goal is regularity, not intensity.

Mental and Emotional Self-Care

Mental self-care involves managing your inner world, especially in a culture where emotional labor and resilience are often expected.

Helpful practices include:

• Setting boundaries around work hours
• Limiting social media consumption
• Journaling to process thoughts and emotions
• Talking to trusted friends or seeking professional help when needed

Normalizing emotional check-ins helps prevent stress from silently building up.

Social and Relational Self-Care

While connections are a source of strength, they can also become draining if boundaries are unclear.

Self-care can look like:

• Saying no without over-explaining
• Prioritizing relationships that feel supportive
• Allowing yourself quiet time, even if you are usually expected to be available

Protecting your energy allows you to show up more authentically for others.

Make Your Routine Flexible, Not Rigid

A routine that only works when everything goes well will fail during stressful weeks.

Create a “minimum version” of your self-care routine. On low-energy days, self-care might simply be:

• Taking a proper lunch break
• Stepping outside for fresh air
• Going to bed earlier

This mindset removes the pressure to be perfect and keeps self-care accessible.

Review and Adjust Regularly

Your needs will change over time. Revisit your routine every few weeks and ask:

• Which habits feel supportive?
• Which ones feel forced or unnecessary?
• What needs to change?

Self-care is a living practice, not a fixed formula.

Let Go of Guilt and Comparison

One of the most important aspects of sustainable self-care is mindset.

Avoid comparing your routine to influencers or productivity gurus. What works for them may not work for you. Self-care is not a competition or a performance.

Remember:

• Rest is productive
• Doing less can sometimes mean caring more
• Your worth is not tied to how much you accomplish in a day

Choosing yourself consistently is an act of responsibility, not selfishness.

Why Self-Care Is a Long-Term Investment

When practiced intentionally, self-care improves focus, emotional regulation, and overall quality of life. Over time, it can help prevent burnout, support better relationships, and improve health outcomes.

For adults juggling multiple roles, self-care is not about escape. It is about sustainability. It allows you to live fully, not just function.

Building a self-care routine that actually works requires honesty, patience, and compassion for yourself. Start small, stay flexible, and focus on what genuinely supports your well-being.

Self-care is not something you earn after exhaustion. It is something you practice so exhaustion does not take over.

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Feeling Burnt Out After the Holidays? Why “Bed Rotting” Might Be the Reset You Actually Need

Feeling Burnt Out After the Holidays? Why “Bed Rotting” Might Be the Reset You Actually Need

December 23, 2025

The holidays are supposed to feel joyful, but let’s be honest. By the time Christmas week wraps up, many Filipinos are already running on empty. Between braving crowded malls, hopping from one reunion to another, cooking for Noche Buena, waking up early for Simbang Gabi, and trying to keep up with work and family obligations, exhaustion is almost guaranteed.

So if all you want to do is crawl into bed and stay there for a while, you are not alone. Enter the Gen Z-approved self-care trend called bed rotting, and according to mental health experts, there is a healthy way to do it.

What Is Bed Rotting, Really?

Despite the slightly dramatic name, bed rotting is simply about giving yourself permission to rest without guilt. It means spending intentional time in bed doing things that help you decompress. That could be sleeping in, watching your favorite K-drama, scrolling through social media, snacking, or even doing absolutely nothing at all.

“It’s natural to want to step away from constant busyness and just breathe,” shares Dr. Anna Marie Lantano, a psychiatrist from Makati Medical Center (MakatiMed). In a world that glorifies being productive 24/7, choosing to pause can feel almost rebellious.

While the term gained popularity on TikTok, the idea itself is far from new. Other cultures have practiced similar concepts for years. In the Netherlands, niksen encourages embracing idleness. In Italy, dolce far niente celebrates the joy of doing nothing. Bed rotting is simply the modern, digital-age version of rest.

Why Bed Rotting Feels So Appealing to Filipinos

Filipino culture is deeply rooted in family, hospitality, and showing up for others. During the holidays, that often means putting everyone else first. You host, cook, travel, and attend events, even when you are already tired.

That’s why bed rotting resonates. It offers a rare chance to turn the focus inward.

“Bed rotting isn’t about being lazy when done intentionally,” explains Dr. Lantano. “It’s about allowing yourself to take a break from the world.”

When practiced correctly, it can help reset your mental and emotional state before you return to your usual responsibilities.

The Fine Line Between Self-Care and Self-Sabotage

As comforting as bed rotting sounds, mental health experts warn that boundaries matter. Rest should restore you, not isolate you from real life indefinitely.

Set a Time Limit

Dr. Lantano advises scheduling your bed rotting session on a free day or weekend when you truly have time off. One day is often enough to feel refreshed. Letting it stretch on too long can make it harder to re-engage with work, family, and daily routines.

Check Your Motivation

Ask yourself why you want to stay in bed. If it is to rest and recharge, that’s healthy. If it becomes a way to avoid difficult emotions, responsibilities, or certain people, it may be time to pause and reassess.

How to Do Bed Rotting the Right Way

There is no strict rulebook for bed rotting, but there are smarter ways to make it beneficial rather than draining.

Keep Work Out of Bed

Turning your bed into a workspace defeats the purpose of resting. Avoid checking emails, replying to your boss, or finishing presentations while you are supposed to be on a mental health break.

“Resist the urge to be productive,” Dr. Lantano says. Instead, give yourself permission to watch shows, relax, or simply rest without distractions.

Mix Digital and Offline Activities

Scrolling can be soothing, but balance is key. Try reading an actual book instead of endlessly refreshing Facebook. Call a friend instead of sending a quick message.

“Bed rotting doesn’t mean cutting yourself off from the world,” Dr. Lantano clarifies. “It can also be a chance to reconnect with loved ones through voice or video calls.”

Nap Smart, Not Long

Sleep is naturally part of bed rotting, but long daytime naps may disrupt your nighttime sleep.

A short nap after lunch is usually enough to recharge without throwing off your sleep schedule later in the evening.

Move Every Few Hours

Even during rest days, your body still needs movement. Dr. Lantano recommends getting out of bed every two to three hours to stretch or walk around.

This simple habit helps improve circulation and reduces the risk of stiffness and blood clots, especially if you have been lying down for long periods.

Let Go of the Guilt

Perhaps the most important rule of bed rotting is this: do not feel guilty about resting.

“Guilt has no place in a mental health day,” says Dr. Lantano. Think of bed rotting as a reward for everything you have done for others throughout the year. When you return to your routine feeling more rested, everyone benefits.

When to Seek Professional Help

If the urge to stay in bed lasts for weeks or comes with persistent sadness, loss of motivation, or withdrawal from loved ones, it may be a sign of something deeper than burnout. In those cases, consulting a mental health professional is an important step.

Makati Medical Center continues to advocate for accessible mental health care and encourages Filipinos to prioritize emotional well-being just as much as physical health.

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