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    I Started Doing Wellness Before Work To Feel Alive – And It Changed Everything

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    In January of this year (2025), 22-year-old content creator, full-time student and employee Aakifah Slarmie started her mornings at the crack of dawn by plunging herself enthusiastically into the icy Atlantic Ocean. By February, her ritual had picked up a cult following on TikTok, with others online inspired to start wellness before work. Comments on just one video range from “Day 6 of watching this girl on TikTok bc it cures my depression a little. That laugh is contagious” to “Girl, you inspired me to take a morning swim in Kalk Bay today!” Below, Aakifah talks about her wellness before work journey – and why it means so much more than an early wake-up. 

    “I was stuck in a cycle of work, home and sleep.” 

    Because of traffic, I usually get to work about two hours early. That extra time became something I dreaded because I’d just sit there, waiting for time to pass until I could actually start working – and then I’d wait again for the workday to end. I was stuck in this cycle of waking up, going to work, coming home, and sleeping – and that was all I was doing for months. It didn’t feel like I was living; it felt like I was just surviving. It was this loop of going through the motions without really feeling present in any part of my day. 

    “I wanted to feel alive again – and not just exist”

    Eventually, I reached a point where I realised I couldn’t keep wishing the days away. I wanted to feel alive again and not just exist from one day to the next. So one morning, I thought, “Why not do something with this time?” Instead of waiting, I could actually start living. That one small decision changed everything.

    I started doing cold plunges, swimming, and running; things I used to love doing when I was younger. At first, it was just a way to fill the time, but then I realised how much lighter I felt after moving my body or starting my morning in the ocean. There was something about being in nature, especially around water, that gave me clarity and a deep sense of peace I hadn’t felt in a long time. It was like I was reconnecting with myself.

    READ MORE: TV Producer, Actress And Author Tshiamo Modisane On How Writing Her Debut Book Liberated Her

    “I realised how much lighter I felt after moving my body or starting my morning in the ocean”Aakifah slarmie

    “I’ve realised that purpose is in the small things we do for ourselves”

    Of course, there are days when I don’t feel like doing anything intense. On those days, I’ll go into a quiet room and put on a yoga tutorial, or I’ll journal. Journaling has been so powerful; it’s where I process everything, check in with myself, and slow down. I’d recommend it to anyone, especially people who don’t have access to the beach or aren’t into running or cold water. Even just going for a walk, listening to the world around you and gently moving your body can be enough. The important thing is creating space to feel grounded.

    What I’ve realised is that purpose isn’t something big or far away – it’s in the small things we choose to do for ourselves. I found purpose when I stopped wishing my days away and started enjoying them. I stopped waiting for weekends or big moments to feel good and started creating happy moments in the middle of ordinary days. That was the real shift for me. Recognising that joy is something we can create and not something we have to chase.

    READ MORE: “How A Health Wake-Up Call Led Me To Wellness – And Got Me Through My PhD”

    When I first started sharing my journey on social media, I didn’t think of it as a series or even anything worth following. I just wanted to feel good again and be more intentional about how I spent my time. But then people started responding and messaging me, commenting, saying how inspired they felt or how they had tried something similar and it helped. That’s when I realised this was bigger than me. These habits: cold plunging, journaling, and moving my body, were helping other people too.

    “Doing wellness before work taught me lessons I couldn’t have learned by just reading about them”

    People often say how good these practices are for you, but what really clicked for me was experiencing it for myself. Doing them consistently taught me lessons I couldn’t have learned by just reading about them. I built discipline, yes. But more than that, I built trust with myself. I did the things I told myself I was going to do. That created a kind of inner confidence I hadn’t felt in a long time.

    This journey also helped me detach from the pressure of productivity and perfection. It freed me from a world that constantly demands we do more, be more, and achieve more. In choosing to slow down and be present, I found a way to enjoy the process instead of constantly chasing outcomes. I feel stronger mentally and physically, but also more at peace. The small things don’t shake me as much anymore.

    I’ve genuinely started enjoying every day, even the ones that are chaotic or stressful. I notice the little moments more. I’ve become more present in my own life. It’s helped me at work, in my relationships, and most importantly, with myself. My body feels like it holds a different kind of energy now; one that’s calmer, more grounded, and filled with positive vibrations.

    This wasn’t about creating a “perfect” routine or becoming a different person. It was about coming back to myself. I think that’s something we all need sometimes: not to escape our lives, but to reconnect with them.

    Follow Aakifa’s journey on TikTok here.

    READ MORE: 23 Bucket List Hikes To Do In South Africa, From Day Hikes To Wild Camping More

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      What To Know About An Adult Autism Diagnosis – Esp For Women

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      Although autism can be reliably diagnosed by age two, in practice, Dr Birgit Schlegel, a paediatric neurologist at Mediclinic Constantiaberg in Cape Town, says most children are only diagnosed around the age of five – and some not until adolescence or adulthood. “Later diagnosis often means the individual has lived for years with emotional, behavioural and social difficulties that were not properly understood or supported.” And, research suggests that an adult autism diagnosis is common among women. That’s because girls with autism spectrum disorder (ASD) are more likely to camouflage their symptoms than boys. This further delays a diagnosis. 

      Globally, one in every 100 children is diagnosed with autism spectrum disorder (ASD). In the United States, however, this figure has risen sharply to one in 31. Boys are more likely to be diagnosed than girls – a pattern that holds true for South Africa as well. In South Africa, no data exists that points to how many people receive an adult autism diagnosis. But emerging research suggests that almost 80% of autistic females remain undiagnosed by age 18. 

      Even based on the likely conservative estimate of 1% of the population being affected, hundreds of thousands of people in South Africa are likely living with autism. Many may be undiagnosed due to limited resources, stigma, or lack of awareness. As prevalence rises worldwide, so too does the need for accessible screening, informed care, and support for families. Here’s what to know about an adult autism diagnosis, and how ASD manifests for women. 

      What Is Autism Spectrum Disorder? 

      Autism is a neurodevelopmental disorder characterised by challenges in social communication and interaction, as well as restricted and repetitive behaviours. “This means that there are differences in the way the brain develops or in the way brain connections are made and maintained. This, in turn, affects the way that information is processed, or skills are acquired,” explains Dr Mwanja Chundu, specialist psychiatrist at Mediclinic Crescent Mental Health Services in Cape Town. “These [symptoms] are impairments in reciprocal social communication and social interaction, and restricted, repetitive patterns of behaviour, interests, or activities.”

      Some individuals may also be highly sensitive to everyday sensory experiences – such as loud noises, bright lights, certain textures or strong smells. These can feel overwhelming or even painful. [People with ASD] may also struggle with communication, both in speaking and in understanding body language, facial expressions, or tone of voice.

      As Dr Schlegel points out, the term “spectrum” in ASD refers to the wide range of symptoms and also severity. “While earlier diagnostic frameworks distinguished between separate types of autism, the disorder is now classified based on severity. And, more importantly, on the level of support required.”

      READ MORE: 18 Mental Health Books For Anxiety, People-Pleasing And More

      How Is ASD – And An Autism Diagnosis – Different Among Women? 

      “Women are more likely to mask their autism symptoms by compensating for any deficits, or mimicking expected social behaviours,” explains Dr Chundu. “This makes the social challenges they face more subtle. Their special interests may be less focused on inanimate objects or solitary activities.” Because of this “masking”, women can go years before being screened for ASD. Their neurology also differs from boys. A Stanford University School of Medicine study compared the brain structures of boys and girls. They found motor-related differences, which means that girls are less likely to visually display repetitive motions, like hand-flapping, than boys. 

      “Women often don’t seek a diagnosis until they wear out their ability to compensate for the deficits. They’re also not picked out for further evaluation in childhood. This is because their compensatory strategies keep them from standing out,” says Dr Chundu. “Over time, they become emotionally and mentally depleted as these strategies require constant vigilance and adaptation in social, work and school settings. This is often when they finally present for assistance with coping with their burnout out and the underlying autistic symptoms become apparent as the cause of the burnout.” As to an adult autism diagnosis, a later-in-life diagnosis doesn’t mean you’ve acquired ASD 30 years into life. Rather, it’s a symptom of other factors. “Lack of adequate screening or the presence of subtle symptoms with minimal impairment leads to late diagnosis. Autism, like other neurodevelopmental disorders, is a lifelong condition,” clarifies Dr Chundu. 

      READ MORE: People Pleasing Can Have Some Harmful Mental Health Effects — Experts Say This Is How To Stop

      How To Get Screened For ASD In South Africa 

      In South Africa, screening opportunities do exist. A formal diagnosis involves a clinical assessment with a qualified psychiatrist, psychologist or occupational therapist (or another clinician) makes an evaluation using the DSM-5 diagnostic criteria. “This is the only way to be sure about a diagnosis,” says Dr Chundu. “However, there are many freely available online screening questionnaires that can be helpful in determining if further assessment would be helpful.” 

      READ MORE: Why Is Everyone Buzzing About ‘Dopamine Menus’?

      How Is ASD Treated? 

      Effective treatment for autism depends on a highly individualised approach. “No two individuals with autism will have exactly the same needs,” Dr Schlegel explains. “The most effective interventions combine behavioural, developmental, educational and psychosocial elements – often alongside speech and occupational therapy to help with communication and daily living skills.” 

      Treatment or assistance for ASD might involve any number of healthcare providers, from “clinical, counselling, educational and neuropsychologists, occupational therapists, speech therapists, social workers and other health care providers who specialise in working with this patient population,” says Dr Chundu. Don’t discount support groups, either, she adds, “Social media hosts several online communities for neurodivergent women.”

      “We need broader awareness and earlier identification,” says Dr Schlegel. “We must understand the spectrum for what it is – a diverse and lifelong condition requiring compassion, expertise and personalised support.” More

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      Postpartum Depression: Why So Many Women Suffer in Silence?

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      Bringing a baby into the world is often portrayed as a time of joy and excitement. There aren’t enough stories about sleepless nights, honing patience, taking care of yourself – all while guessing your newborn baby’s needs. For many South African mothers, the reality of motherhood is far more complex. According to the National Department of Health, postpartum depression affects an estimated 1 in 3 new mothers in South Africa, with many of them choosing to suffer in silence due to stigma, lack of awareness and limited access to support.

      “The first step in beating postpartum depression is actually realising that understanding the signs, causes and solutions for postpartum depression is crucial in ensuring that mothers receive the care they need.”

      READ MORE: How To Destress And Still Get Stuff Done

      The Lowdown On Postpartum Depression

      While temporary mood swings and exhaustion are common after childbirth, postpartum depression is more than just the ‘baby blues.’ “PPD is a serious mental health condition that can persist for months if left untreated,” says clinical psychologist Sandra Papoutsis, adding that symptoms include extreme sadness, anxiety, irritability, loss of interest in activities, changes in sleep and appetite, and difficulty bonding with the baby.

      Independent midwife and Vital Baby’s trusted advisor, Sister Londekile Ntsiba, shares that: “New mothers are expected to be overjoyed, but many struggle with overwhelming emotions, guilt and exhaustion. Unfortunately, the fear of being judged prevents many women from seeking the help they need.”

      READ MORE: Why Every Woman Deserves A Solo Escape

      Why Are Postpartum Depression Stats So High In SA?

      Several factors contribute to the high rates of postpartum depression in South Africa:

      Stigma and Cultural Expectations – In many communities, discussing mental health struggles is still taboo, making mothers hesitant to speak out.

      Lack of Support Systems – Many new mothers do not have the necessary emotional or practical support from partners, family, or healthcare providers.

      Economic Stress – Financial strain and unemployment can exacerbate feelings of helplessness and anxiety.

      Limited Access to Healthcare – Many women, especially in rural areas, lack access to mental health resources and professional support.

      READ MORE: For Overwhelmed Mothers, The Parent Hub Provides Much-Needed Relief

      Is It Treatable?

      The good news is that postpartum depression is treatable, and support is available. Encouraging open conversations about mental health and ensuring that mothers receive the right care can make a significant difference.

      Break the Silence – Encouraging mothers to talk about their feelings without fear of judgment can help normalise postpartum depression and reduce stigma.

      Seek Professional Help – Therapy, counselling, and, in some cases, medication can effectively treat PPD. Healthcare providers should routinely screen new mothers for signs of depression.

      Create Strong Support Networks – Family members, partners, and friends can provide invaluable support by helping with childcare, household tasks, and offering emotional reassurance.

      Self-Care Matters – New mothers should be encouraged to rest, eat well, and take time for themselves to promote overall well-being.

      READ MORE: 4 Prenatal Yoga Moves To Do At Home

      Where To Seek Help?

      For mothers struggling with postpartum depression, it’s important to seek help as soon as possible. Here are some essential support resources in South Africa:

      South African Depression and Anxiety Group (SADAG): 24-hour helpline – 0800 456 789

      Lifeline South Africa: 0861 322 322

      Postnatal Depression Support Association (PNDSA): 082 882 0072

      Sisters in Solidarity (SIS): A community-driven initiative supporting mothers in distress. More

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      in lifestyle and culture

      Dubai’s leading therapist shares to find stillness in a fast-paced world

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      On World Meditation Day, Emirates Woman sheds light on why protecting your peace is important.
      How Dr. Saliha Afridi, Founder and Clinical Pyschologist at LightHouse Arabia, focuses on making a positive impact on the mental health of her community.
      Talk us through your background?
      I am a clinical psychologist and the founder of the LightHouse Arabia which is a community mental health center in Dubai since 2011. Over the past decade, my focus has notably shifted towards adult development and navigating the personal and processional transitions of midlife. I specialised in workplace and executive mental health, and also deep-seated expertise in parenting strategies and dynamics. My transition from the US to the UAE over 15 years ago marked the beginning of a dedicated effort to significantly enhance the mental health landscape of the region. In 2011, I founded The LightHouse Arabia, and under my leadership, it has evolved into one of the most influential mental health centers in the UAE and the region. Since its inception, I, alongside my dedicated team, has devoted thousands of volunteer hours to community education, focusing on the cultivation of mental health and wellness best practices.
      Can optimism influence physical health, and if so, how is it connected to mental well-being?
      Absolutely. Our mind and body are connected. Our thoughts can even impact something as biological as our gut microbiome, which is deeply connected to our mental health. Research has consistently shown that optimism can lower stress levels, decrease the cortisol levels in your body, and thus, reduce inflammation in the body. With a reduction of cortisol and inflammation you are impacting nearly every organ and system in the body such as reducing the risk of cardiovascular diseases, strengthening the immune system, which can even lead to increased longevity. A positive mental outlook also encourages healthier habits, such as exercise, better nutrition, and improved sleep, all of which impact physical health.
      What role does therapy or professional support play in helping someone develop optimism?
      Working with a psychologist can be very helpful to develop optimism for a few reasons. Sometimes we don’t even know we are being negative and having our thoughts and feelings reflected back to us can make us more aware of how deep the beliefs that fuel the negativity might be. Learning skills such as techniques from cognitive behavioral therapy which makes you aware of your mental models, cognitive distortions as well as teach you skills of reframing, thought journaling, and thought stopping will help you challenge your negative thoughts and develop healthier more balanced ways of approaching life.
      Therapy also provides tools to process traumas and other difficult life experiences, which can help heal parts of you that might be holding on to a negative outlook as a way of surviving. By working through these experiences, therapy allows you to release old patterns of thinking and coping that may no longer serve you. It helps you identify the origins of these beliefs, reframe your perspective, and build healthier, more adaptive ways of approaching life’s challenges.
      Can social connections and community engagement enhance a strong mindset?
      Research shows that there is a significant relationship between loneliness and pessimism, with loneliness often leading to a more negative outlook on life. A study involving 260 undergraduate students found that higher levels of loneliness were associated with increased pessimism and decreased optimism. Social connections help us feel more well resourced and that helps us feel stronger. Social connections help us feel more well-resourced, both emotionally and mentally, which in turn strengthens our ability to cope with challenges. When we feel connected, supported, and understood, we are reminded that we don’t have to face life’s difficulties alone. This sense of belonging and shared experience provides a buffer against stress and reduces feelings of isolation. Simply put, relationships serve as a source of strength, helping us feel grounded, supported, and better equipped to navigate life.
      With the fast-paced culture, are there specific tools or techniques to manage stress, anxiety, or burnout effectively?
      One of the most important things we can do to manage stress, anxiety, and burnout is to remember that we are human. There is no quick fix. We live in a world that is fast-paced and machine-like, but we are not machines. Our human bodies have evolved over thousands of years to thrive through simple, natural rhythms: moving, eating, sleeping, connecting. Our internal clock was once set by the sun, not a screen, and we existed in constant relationship with nature and our tribe/community. When you feel overwhelmed, burnt out, or unwell, instead of looking for quick fixes, pause and ask yourself:
      How can I return to my natural rhythms? Are you getting enough sleep to restore your body and mind?  moving in ways that release tension and energy? Are you eating nourishing foods that fuel and heal? Are you connecting with others, or do you feel isolated? When was the last time you stepped outside, grounded yourself in nature, and slowed your pace? Our modern world may demand speed, but our bodies and souls still crave what we have always needed: rest, movement, nourishment, and connection. By returning to these essentials, we honour our humanity and reclaim balance, calm, and well-being.
      How can people set boundaries to protect their mental health without feeling guilty?
      It would be important for people to understand why they feel guilty when they set boundaries. It is too easy to say “just say no” or “have good boundaries” but there is a lot of cultural conditioning, especially for women, who are taught to say yes, extend themselves, sacrifice for the sake of relationship and be complaint. Saying no could go against everything you have been taught about what it means to be good and kind and can feel like a betrayal of this identity. For people who value relationships, this can trigger deep-seated fears of abandonment or not being loved. So before you say no, I would encourage people to reflect on: What does saying no mean to me? Identify the fears or beliefs that surface when you set boundaries.
      Also, explore where these beliefs come from – family messages, cultural norms, or personal experiences. If you are just saying yes without consideration for yourself then you will eventually burnout or engage in unhealthy relational patterns. Boundaries are a form of self-respect and self-consideration. While, there will also be times where you will sacrifice your own needs to show up for a relationship and if that is done consciously you won’t be resentful than if you are doing it unconsciously.

      How can technology, like apps or virtual therapy, help improve mental health access?
      I am personally a big fan of in-person, nervous system to nervous system interaction in therapy, and using virtual apps and virtual therapy as an adjunct for inperson therapy. I think apps and virtual therapy are a great way to increase accessibility and the apps are a great way to provide out of the therapy hour support. Virtual therapy has made support more accessible for individuals who face barriers such as distance, stigma, or time constraints.
      Are there specific habits or routines that foster a positive mental attitude?
      I think it is really important to differentiate between positivity and realistic optimism. Realistic optimism is a well-researched concept in psychology and refers to the ability to maintain a hopeful and positive outlook while being grounded in reality. It is often seen as a middle ground between blind optimism (unrealistic positivity that ignores challenges) and pessimism (a focus on negative outcomes).I think positivity when disconnected from reality can be naïve and detrimental to people’s well-being. But doing a proper assessment of the situation, seeing the pros and cons, being aware of the challenges and obstacles paired with proactive planning in how you will address it is important. Realistic optimists acknowledge problems but believe in their ability to overcome them through action, effort, and adaptability. There are some specific habits one can engage in to foster the PMA:  Do a gratitude journal and let your heart fill with gratitude. Gratitude is a great way to fill your cup and the best part is that you don’t have to do anything other than name the things you appreciate about your life.
      Memorise ‘wow’ moments throughout the day. There are many times a day where we experience something that is ‘wow’ or comforting or soothing. Take 20 seconds and memorise that moment.The thing with our minds is that its teflon for positive moments and velcro for negative moments – that’s because remembering the negative things is linked to our survival. So we really have to go out of our way to remember the wow moments throughout the day. For example, if the weather is amazing, spend 20 seconds, taking in five deep breaths to remember how good it feels to have such amazing weather. Don’t compromise on the non-negotiables when it comes to caring for your body – sleep, nourishment, and movement. It won’t matter how positive you are if you are under rested, undernourished, and not getting sufficient movement it will take a whole lot more energy and willpower to stay positive.
      This is The Optimism Issue – how do you stay positive during testing times?
      For me, faith is central to how I navigate life and faith in inherently optimistic- faith that everything that is happening to me is for me. I do not deny the feelings that come with difficult experiences – the grief or sadness, overwhelm – but all the while there is something inside of me that holds me up and says to trust in the greater process, even when this moment or the path ahead is difficult. This perspective allows me to face life’s uncertainties with openness, knowing that every moment is part of a larger journey toward becoming more of me, more whole, and more true to myself. Faith doesn’t remove the discomfort, but it reminds me that the discomfort is temporary and transformative, like a refining fire. It’s a way of anchoring myself to the belief that when difficulties arise something more is being asked of me.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      January’s – The Optimsm Issue – Download Now 
      Images: Supplied & Feature Image: Instagram @tialineker More

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      9 Useful Self-Care Apps For Wellness To Download Now

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      As a long-time wellness writer who’s seen many wellness trends come, go and return, I’ve seen plenty of self-care apps. From all-in-one life organisers to weight loss trackers to meditation apps, I’ve tried an above-average amount. That’s probably because I have ADHD and anxiety, which makes handling tasks and processing emotions extremely difficult for me.Self-care apps are actually amazing: even simple ones, like a journal app or ones that help you fall asleep faster are super useful, since these little habits (good sleep hygiene and regular journalling) can have huge payoffs in your mental health. From my experience, these apps have helped me re-centre in times of overwhelm, help make life easier, and either don’t accost you to buy the paid package or deliver a really great offering for a good price (or for free!).For Meditation: Insight TimerInsight Timer App

      Price: FREE; Premium from R1 095

      My therapist asked me to try meditation for years, and two years ago I finally caved and have been using this app ever since. It’s also one of the few apps in this world that almost never blocks your interaction with a paid members-only paywall. It’s clear this app is actually for the betterment of everyone’s mental health.

      Each check-in, you’re presented with a mindful quote, followed by an invitation to note what you’re grateful for and set an intention. Content includes meditations for mornings, midday and evenings, plus for self-esteem, nervous system regulation and more. It also has a built-in sleep timer, so you can drift off sans blue light.

      Premium unlocks courses on meditation, inner child work, compassion and more. Plus also has offline listening, and better audio quality.

      READ MORE: Why Is Everyone Buzzing About ‘Dopamine Menus’?For Food Tracking: BitepalBitepal App

      Price: FREE, Premium from R1 166

      It’s here. It’s finally here. After years of wishful thinking, you can now snap a photo of your meal and let AI track the calories. I love this app for a few reasons. First, I don’t have to sit like an accountant three times a day calculating the weight and calories. Second, it takes the focus away from me. Instead of feeding myself, each meal photo feeds my pet raccoon, Pesto. (You can call him whatever you want.) He comments on every meal, and no matter what I feed him, he still says he loves me. Bless.

      Tracker can state your calorie intake or leftover, or you can switch modes so it only shows you a colour-graded score based on nutrition, perfect for a less numbers-focused approach.

      Premium unlocks a tracker for macros, statistics of your habits and personalised nutrition tips. It also lets you know how you can improve each meal.

      For Working Through Emotions: WysaWysa App

      Price: FREE, Premium from R125 per month

      Working through difficult emotions is difficult when you don’t have the tools. Deep breathing doesn’t cut it and your therapist isn’t exactly a phone call away.

      Wysa is an AI that can work through your feelings by asking guiding questions to help you sort through your feelings and underlying issues and create an action plan to get through them. There is an option to pay for a digital therapist (human!), but the whole point of the app for me is that I don’t need to pay therapy fees. There are a few guides for aspects of mental health, like gaining energy, better self-esteem and more.

      Premium unlocks exercises to build confidence, improve productivity and more.

      READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsFor Tracking: Habit TrackerHabit Tracker App

      Price: FREE, Premium from R91 per month

      This app helps me a ton, as a person with ADHD. You can list up to five tasks per day, and each is colour-coded. You can also set the frequency of habits, since not everything needs to be done every single day. You can even add some super basic tasks, like having a shower and brushing your teeth, just to start your day with a dopamine boost and create the impetus to complete the rest of your tasks. I kept using this app until I didn’t need to tick things off anymore and would re-download it should I need it.

      Premium unlocks insights based on your habits, a calendar overview and extra slots to add more than five tasks.

      For Anxiety & Depression: stoic.stoic. App

      Price: FREE, Premium from R800 annually

      This app is like a guided journal that’s less about gushing over your crush and more about healing. Includes breathing exercises, meditation, quotes and affirmations. It’s a plain, monotone app without any frills, so it feels like you have space to breathe. Each entry can also be guided with tons of prompts that promote deeper engagement with your psyche.

      Premium unlocks daily prompts, guided journalling, and all exercises unlocked. Premium + AI includes AI to analyse your entries and custom prompts based on your focuses.

      For Mindful Movement: DowndogDowndog Yoga App

      Price: FREE, Premium from R183 per month

      This is one of the few apps I’ve actually paid for. It’s my favourite yoga app and they’ve released partner apps for Pilates, HIIT and more. There’s always a flow to suit your needs: cardio flow with tons of chaturangas, strength flows that pair yoga with strength training bursts and flows for bedtime as well as meditation. There are traditional flows, too: Hatha, Yin, Nidra, Vinyasa and Ashtanga. A big, big plus: the music! I use the Alt Beats setting and love moving to a song that’s in my own playlist.

      Premium unlocks customisable workouts by focusing on different fitness areas like flexibility, glute or core strength or arm balances.

      READ MORE: “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”For Mindful Movement: Nike Run ClubNike Running Club App

      Price: FREE

      Yes, I see this specific app as a big one in the self-care apps category. As someone who runs for emotional release, the guided runs and the app’s overall approach to running are very welcome. I’ve been following the Get Started plan, which includes guided runs for every foray. It’s really nice having an encouraging coach in my ear who’s only goal is to help me enjoy running, no PBs, no technical obsessions, just loving being outside. And obvs, the Headspace runs are gold. Huge thanks to Nike for never asking us to pay for it and still having it be a well-looked-after app. Very cool.

      For Journalling: Day OneDay One Journal App

      Price: FREE; Premium from R53 per month

      I’m sure everyone’s heard of this app, much like NRC and Downdog. What I love? It’s interactive: add photos, journal from a location in the app (there’s a built-in map) and it allows you to journal from your laptop or phone (this feature is in the paid membership). What’s great is that each fresh entry has a prompt for reflection. Some examples: “What is a recent moment I want to remember?”; “How is today different from other days?”; “What is a belief I’ve questioned?”  

      Premium unlocks unlimited photos and videos, time-saving features, and journal customisations.

      For Brain Gains: purplepurple App

      Price: FREE

      I added a game because mindlessness is as important as mindfulness. Self-care is also about improving yourself, and purple, created by Belgian game developer Bart Bonte, is a mind-bending game that forces you to think laterally, diagonally, in a zig-zag and in every other way. I can’t say much else except it’s nothing like any other puzzle game you’ll play. Cognitive decline: beat it. (It turns out he’s made several other games: Yellow, Red, Black, Blue, Green and Pink.)

      Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. More

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      How Curiosity Led Mpoomy Ledwaba To A Fulfilling Career

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      A self-proclaimed lover of life who’s always been curious about growth, Mpoomy Ledwaba never imagined being the biggest wellness influencer in SA since dropping out of university in 2005. “At 30, I couldn’t have imagined being an author and founder of an incredible wellness community. I have always loved people, speaking and books – so the dots connected beautifully,” shares the mom of two, adding that she wakes up daily with gratitude and awe at how far she’s come.READ MORE: 10 Wellness Quotes By Former Miss SA Natasha Joubert (That We Absolutely Loved!)“Each day presents an opportunity to show up as your best self. When you are well, you show up well.” Mpoomy ledwabaMpoomy’s debut book How Did We Get Here: A Girl’s Guide To Finding Herself launched in late 2024 – to overwhelming anticipation. PS: the first print run sold out within weeks! On the decision to pen this transformative book-cum-manual, Mpoomy notes: “The more authentic I am, the more I show up fully as myself. Each time I own my story, mistakes and all, I feel like I permit others to do the same. And so a world of acceptance, healing and abundance keeps opening up. It’s easy to compare ourselves and feel that we have to change to make things work. But, I have found that who I am is exactly what the world needs.”READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On LifeSeasons change, always adjust accordingly. Nothing lasts forever – that’s, both, a good and a bad thing.Mpoomy ledwabaInteresting Tidbits+300 000The number of subscribers on Mpoomy’s Wisdom & Wellness YouTube channel, a platform where she aims to build deep connections, through inspiring conversations, with guests and the audience alike.  Wisdom and Wellness is also available as a podcast on Apple Podcasts and Spotify.Moments To Dream“I love long walks while blasting a good praise and worship song – or sometimes planning the next five years in detail [chuckles]. I come alive when things come together! It helps that I have a child-like spirit. I grew up very athletic, playful and competitive. I enjoyed participating in sports and spending time outdoors.”Authenticity……A trait from which Mpoomy draws her strength. From her book, she hopes readers will walk away curious about who they are, accept their own duality, normalise apologies and be inspired to do the healing work for the next generation. More

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      in health and weelbeing

      8 Things That Could Be Stealing Your Joy Right Now

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      You may not recognise it, but there are several biological imbalances and environmental factors that could create bad mood triggers, affecting your mood as an offshoot of something else that’s not quite right. Days like International Day of Happiness, celebrated annually on 20 March, serve to remind us that happiness is everyone’s birthright, something we should all be constantly striving towards. Read on and check if any of these ring alarm bells. Then start working slowly towards pouring into your happiness cup again.READ MORE: 10 Ways To Motivate Yourself To Hit the Gym After WorkBad mood trigger 1: Food IntoleranceFood intolerances are responsible for a wide range of physical conditions including nausea and abdominal pain, but they can also affect your mood, causing irritability, mood swings, lack of focus, aggression, nervousness or hyperactivity. If you suffer from regular mood swings, try keeping a food diary – noting what you eat as well as any changes in mood – to see if you can identify a link.Bad mood trigger 2: Your Home DecorIf you want to give your mood a boost, try changing your home decor as your surroundings can heavily influence your mood. While red can make some people feel irritable or hostile, yellow communicates happiness and blue aids relaxation, so try accessorising your home with colours that enhance your mood. Research has also suggested that hanging up soothing pictures – such as beautiful landscape paintings – can positively affect a person’s mood and reduce stress and anxiety.While many of us dream of getting a promotion in work, the reality may not be as rosy as you think. A study by researchers at the University of Warwick has found that rather than improving quality of life for workers, following job promotion employees suffered from increased mental strain and there was on average a 10 percent decrease in people’s mental health.Trigger 4: Your Bedside LampIf you regularly fall asleep reading or watching TV, this can have repercussions on your mood the next day. Research has shown that nighttime light can suppress the production of melatonin; a mood-regulating hormone which is only produced during darkness. So, try investing in some heavy curtains and make sure you turn off all lights at night to give yourself a happiness boost.READ MORE: 5 Beginner Yoga Poses To Help You Sleep BetterTrigger 5: Nutrient DeficienciesWhile depression can be caused by a number of things, symptoms can be worsened or improved by your diet. Deficiencies in vitamin D, the B vitamins (particularly B6, B12 and folate) and omega-3 fatty acids can all lead to feelings of depression and anxiety. Try introducing more foods rich in these nutrients into your diet to see if symptoms improve.Trigger 6: Your FriendsYou might think that spending time with your friends is a great mood booster; however, that could all depend on their mood. Research has found that emotions – both positive and negative – are contagious and easily passed from person to person, often without you being aware of it. Furthermore, you don’t even need to see your friends to catch their mood, as a study suggests that the emotions of Facebook users directly affect the emotions of their friends for up to three days.Trigger 7: Late NightsMany of us are aware that lack of sleep can contribute to a low mood; however, research suggests that when you go to sleep could be almost as important as how much sleep you get. According to a study published in Psychiatry and Clinical Neurosciences, night owls are almost three times as likely as early birds to experience severe symptoms of depression, so try getting some early nights to boost your mood.Trigger 8: The PillA study by researchers from Monash University has found that women who take birth control pills are twice as likely to be depressed as those who don’t. For some, certain birth control pills can also lead to mood swings, increased anger and loss of libido. If you think that your mood has changed for the worse since you began taking the pill, visit your GP to discuss the alternatives.READ MORE: 4 Science-Backed Ways To Love Yourself – And Why You ShouldThings That Are Making Team WH Happy Right NowThe team shares the little things that bring them joy amidst the pressures of the rat race!

      Kelleigh Korevaar, Managing Editor

      Nothing is better than the endorphin rush after completing a fitness event or race. I never thought I would buy into the hype but now that I’ve started I’m always looking for a new challenge and it’s bringing me so much joy (and motivation to work out). Next up: HYROX in Cape Town in July!

      Pia Hammond, Creative Director

      Getting away from the insanity that is Cape Town City Bowl and running into the bush with my tent, dog and husband in tow. That is what rejuvenates me and resets all the stress.

      Kemong Mopedi, Deputy Editor

      My literary love Chimamanda Ngozi Adichie released her fourth novel, titled Dream Count, in early March. I’m literally in reading heaven – do not disturb!

      Michelle October, Features Editor

      My dog Moomoo brings me joy every day. Whether she’s making a new human fall in love with her or making a bee-line for seaweed on the beach, there’s always something to smile about when she’s around. 

      Chamain van Zyl, Digital Editor

      Hands down, nothing beats being outdoors! Whether it’s a solo walk, cycling, running, yoga, chasing my kids, or snapping a thousand pics of wildflowers – fresh air is a must for me. A creature of habit? Absolutely. But science agrees – nature nurtures. More

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      in lifestyle and culture

      Resilience

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      In March’s – The Resilience Issue, we ask six women of influence in the UAE to share the best advice on being resilient in tough times.

      Khadija Al Bastaki
      SENIOR VICE PRESIDENT OF DUBAI DESIGN DISTRICT (D3), PART OF TECOM GROUP PJSC
      What advice would you give on cultivating resilience?
      Resilience is not solely a show of strength but one of agility and creative thinking. Your willingness to adapt to new situations, particularly with a positive, solution-oriented attitude, will ensure that every outcome is in your favour. Make your plans, but gift yourself the freedom of flexibility. This is the outlook I bring to Dubai Design District (d3). Our community and industry evolve so rapidly that we always need to keep evaluating our journey and making necessary adjustments.
      Who to you displays great resilience?
      Our extraordinary creative community at d3 is resilience exemplified. From business leaders propelling Dubai’s creative economy and entrepreneurs driving innovation to professionals and students shaping the future of design, each member of our community demonstrates outstanding fortitude and foresight that are putting our city on the global creative map. I’m always in awe of their passion and can-do attitude, and this is resilience to me.
      How do you tap into resilience during challenging times?
      In challenging times, I lean on my communities. I find power and resilience in my valued relationships, whether those we’ve nurtured in d3, which are a constant source of inspiration and insight, my female networks that empower and uplift me, or my family, who are a pillar of strength.

      Her Highness Sheikha Lateefa bint Maktoum bin Rashid AlMaktoum
      FOUNDER – TASHKEEL STUDIO AND GERBOU RESTAURANT
      What advice would you give on cultivating resilience?
      Resilience is about trusting the process. It’s understanding that challenges are not roadblocks, but part of the journey. The best advice I can give is to stay adaptable, embrace change, learn from setbacks, and keep moving forward with purpose. Re- silience is built in the quiet moments, in the discipline of showing up even when the out- come is uncertain. Creativity, whether in art, design, or food, demands resilience because it thrives on evolution. The key is to remain open to growth, to listen, and to refine without losing sight of why you started.
      Who to you displays great resilience?
      I find resilience in the artisans, the makers, the creatives who dedicate themselves to their craft despite uncertainty. Whether it’s a designer working with raw materials, a chef refining a dish, or an artist shaping an idea, resilience is embedded in the process. It’s about persistence, about staying committed even when the path isn’t clear.
      How do you tap into resilience during challenging times?
      Resilience, for me, comes from grounding myself in purpose. In difficult times, I return to the core of what I do, whether it’s through the design work at Tashkeel or the culinary storytelling at Gerbou. Surrounding myself with a community of thinkers, makers, and doers reminds me that resilience isn’t about enduring alone; it’s about building something meaningful together.

      Her Excellency Sheikha Bodour Al Qasimi
      PRESIDENT – AMERICAN UNIVERSITY OF SHARJAH
      What advice would you give on cultivating resilience?
      Resilience is about endurance, not just enthusiasm. It’s easy to start strong, but the real test is whether you can keep going when things get tough. Challenges aren’t signs of failure; they’re opportunities to grow, adapt, and discover your true strength. My advice? Own your story. That means accepting the highs and the lows, the successes and the setbacks, without letting any single moment define you. Resilience comes from recognising that challenges are chapters, not the whole book. When you take ownership of your journey, its lessons, struggles, and growth, you build the strength to keep moving forward, no matter what.
      Who to you displays great resilience?
      His Highness Sheikh Dr. Sultan Bin Mohammed Al Qasimi is a powerful role model of resilience for me. He faced immense challenges at every step while pursuing his vision, yet his determination never wavered. Sharjah’s global reputation as a cultural center did not emerge overnight. He built it through years of dedication, perseverance, and tireless effort–brick by brick, event by event, one university and institution at a time. Every time I face a challenge, I think about his journey, reminding myself that resilience is about persistence, vision, and the courage to keep moving forward.
      How do you tap into resilience during challenging times?
      Knowing my purpose helps me stay the course during rough patches. In difficult times, I focus on what I can control: my mindset, my response, and my next step forward. Obstacles aren’t the end of the road. They’re part of the journey. Flexibility is key. Sometimes resilience means standing firm. Other times it means adapting and finding a new way forward. It’s also about connection. Having the right people around you, those who remind you of your strength when you start to doubt yourself.

      Sheikha Jawaher bint Abdullah Al Qasimi
      DIRECTOR GENERAL OF THE SHARJAH INTERNATIONAL FILM FESTIVAL FOR CHILDREN AND YOUTH (SIFF)
      What advice would you give on cultivating resilience?
      Resilience isn’t about avoiding challenges but embracing them as part of growth. The best advice I can give is to cultivate adaptability – things rarely go as planned, but if you stay open to change, you’ll find new paths forward. Build a strong support network, take care of your well-being, and develop a sense of purpose. In my work with children and youth, I see firsthand how creativity fosters resilience. Storytelling, whether through film or other forms, allows young people to process experiences, reimagine possibilities, and find their own voices.
      Who to you displays great resilience?
      Young filmmakers inspire me daily with their resilience. Many face personal struggles, limited resources, or societal barriers, yet they channel their stories into powerful films. I’ve seen youth use filmmaking to navigate grief, advocate for change, and express joy despite adversity. Their ability to transform challenges into art is a testament to human strength.
      How do you tap into resilience during challenging times?
      I remind myself why I do what I do–working with young people and storytelling is deeply meaningful to me. I also lean on community, whether through my team, peers, or the young creatives I support. Taking a step back, engaging in something creative, or simply finding moments of stillness helps me regain perspective. Resilience isn’t about pushing through alone – it’s about finding ways to recharge and move forward with purpose.
      Sheikha Hind bint Majid Al Qasimi
      CHAIRPERSON – SHARJAH BUSINESS WOMEN COUNCIL (SBWC)
      What advice would you give on cultivating resilience?
      Resilience is about embracing challenges as opportunities for growth. The best advice I can give is to remain adaptable and trust in your ability to overcome obstacles. Every setback is a lesson, and persistence is key to moving forward. Surround yourself with a strong support system, and always keep your long-term vision in mind.
      Who to you displays great resilience?
      I am deeply inspired by women entrepreneurs who transform challenges into successes. Their ability to innovate, persevere, and lead with confidence is a testament to true resilience. In the UAE, we see remarkable women who balance business, family, and personal aspirations while contributing to the economy. Their unwavering determination is what drives progress.
      How do you tap into resilience during challenging times?
      During challenging times, I remind myself of the purpose behind my work. Staying focused on the bigger picture helps me navigate difficulties with clarity and determination. I also believe in continuous learning–seeking knowledge, advice, and new perspectives strengthens resilience. Most importantly, resilience comes from self-belief and the willingness to adapt. Challenges may test us, but they also refine our strength.

      Asma Hilal Lootah
      FOUNDER – THE HUNDRED WELLNESS CENTRE
      What advice would you give on cultivating resilience?
      Life can often throw curve balls at you, and it is not always easy to be strong and resilient. Personally, however, whenever I face challenges, I remind myself that God is on my side. No matter how difficult life seems to be, I always remind myself that God has got my back and that the challenges I face are because He’s trying to teach me something, if I just listen carefully to hear what Oprah Winfrey calls “the life whisperers”. My favourite affirmation is from Louise Hay. It is “Everything is working out for my highest good and out of this experience only good will come.” I pray a lot during difficult times, and this coupled with my affirmation ensures I stay strong and am steadfast in my belief that I will emerge from any negative experience not only stronger but with something good to show for it.
      Who to you displays great resilience?
      The women of the UAE, both past and present. Our mothers and grandmothers lived in very hard conditions before the union and before the economy experienced any sort of boom. They got married at a very young age, raised a lot of children alone without lots of help, and were never encouraged to express how they feel. Few had the chance to go to formal schools and even fewer knew how to read or write. They are the embodiment or resilience in my eyes. Indeed, I salute them and thank them for building great generations of strong men and women.
      How do you tap into resilience during challenging times?
      I reframe the way I think about challenging situations but first I allow myself to feel all the feelings I want to feel. Then I remind myself that I am safe and that this shall pass. Life has proven to me time and time again that everything works out – and in many cases even better – than I imagined. So, I remind myself how life unfolded for me thus far and pray and speak my affirmation. I also always ask myself how I can take this tough time and turn it into an opportunity for growth.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      March’s – The Resilience Issue – Download Now 
      Images: Supplied More

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      in health and weelbeing

      Why Is Everyone Buzzing About ‘Dopamine Menus’?

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      If you’ve noticed the word ‘dopamine’ popping up everywhere, you’re not alone. Often associated with other terms like ‘decor’, ‘dressing’, ‘detox routines’ and ‘menus’, the intentional act of decorating your room, dressing in your favourite colours or doing certain activities to create the feel-good chemicals in the brain has people hooked. And for good reason. Let’s take a deep dive into what all of this means, and why you can consider creating your own dopamine menu to change your mood for the better. Think less of what you’d order at a restaurant and more like a list of activities. These activities are tailored to you with the goal that performing any one of them will trigger a positive feeling. Doing so will stimulate dopamine production in the brain, therefore boosting your mood.Sometimes called ‘dopamenu’, the dopamine menu was first introduced a few years ago by a YouTuber. It has since gained popularity across TikTok and Instagram. The idea is to create a menu divided into courses (appetisers, mains, sides and desserts) of fun activities when you need stimulation. Appetisers are short, quick wins, whereas mains are something that require a little more effort. Sides can be paired with things you don’t want to do to make the task more enjoyable, and desserts should be done in moderation.READ MORE: Why Practicing Self-Efficacy Is Key To Becoming The Best Version Of YourselfWhat is an example of a dopamine menu?A dopamine menu can be as simple as a list on the Notes app of your phone or it can be a beautifully designed poster you hang on your wall. Examples of menu items can include:Appetisers:Jumping up and down on the spot

      Petting your dog

      Making a snackMains:Going for a swim

      Redecorating your space

      MeditatingSides:Calling a friend

      Listening to your favourite song

      Lighting incense Desserts:Scrolling on TikTok

      Online shopping

      Ordering takeawayHow does a dopamine menu relate to ADHD?As stated by Colin Davidson, Professor of Neuropharmacology, University of Central Lancashire and Claire Hutchinson, Professor of Experimental Psychology, University of the West of Scotland, it is generally believed that people with ADHD have lower levels of dopamine and require more stimulation.They go on to explain that dopamine levels in the brain comes from two types of releases: tonic and phasic.“Tonic dopamine is the baseline level of dopamine that the resting dopamine neurons pump out. But when something interesting happens to us or we do certain activities, we get a “phasic” (short, intense burst) of dopamine.”“One popular hypothesis for ADHD is that it’s caused by a dysregulated dopamine system. As a result, they continually seek the short-acting bursts of phasic dopamine, which are higher (and more rewarding) under these conditions,” they share.There’s a case for ADHD patients – and people in general – leaning in to dopamine activities to stimulate production. READ MORE: Could Bed Rotting Be The Answer To Your Self-Care Struggles?How to create a dopamine menuCreating a dopamine menu can be a really fun and enjoyable activity you do alone, with a friend or with a group of friends. They’re completely personal so there is no “wrong” way to create your own. It’s all about choosing activities you love and that you find joy in. Take this as a great opportunity to reflect on the things that truly bring you joy in life.A good place to start is looking through old photos on your phone, reading through old journal entries, or talking to a friend about fun memories. It can even be as simple as thinking back on your day and pulling out the small moments that made you smile. The internet and social media will also be loaded with inspiration you can use.Once you have your list, feel free to get creative with pen and paper to physically draw up your personalised menu. Keep it nearby so you can always reach for it when the moment calls for a hit of dopamine.This article by Stephanie Hua was originally published on Women’s Health AUS. More