Self-care is a buzzword that often conjures images of bubble baths and spa days, but what is it really? And what does it have to do with career success? This interview with Assistant Director of GatorWell, Dr. Monstserrat (Montse) Carerra, is here to answer those questions and more. Montse is the Assistant Director at GatorWell and has also served at the Health Promotion Specialist over the Flourishing area. She earned her master’s degree and PhD from the HEB Department of University of Florida. She is also a very proud dog mom!
Sara: What is self-care?
Montse: Self-care can be described in different ways. The definition that I like to use is to explain it from a holistic approach, where we want students to understand that they can practice different activities, strategies, or tools that are going to help support their mental, physical, and emotional well-being. They can practice these strategies or tools every day, if possible.
I also took some time to look at a more formal definition, and I use the one from the World Health Organization. They describe self-care as the ability of individuals, families, and communities to promote and maintain health, prevent disease, and cope with illness. Thinking about that, I think it’s important to remind everyone that self-care looks different for everybody. The important thing is taking steps to improve or foster student well-being.
Sara: Absolutely. Oh, yay. I love the World Health Organization definition.
Montse: I do too. And I think what’s really nice about that definition is that you can adapt it or tailor it depending on the topic you’re talking about, or the community or population you’re working with.
Sara: So my next question is, how does self-care relate to career success?
Montse: I did a little bit of research around this, and I think the most important thing to understand is that self-care really helps reduce stress and maintain general well-being. That balance between mental and emotional well-being, along with physical activity and nutrition, is really important.
When you’re healthy and not feeling overly stressed or burned out, your productivity at work is likely to improve. You can also foster more resiliency. Resiliency is the idea that we’re all going to make mistakes as part of life, especially when we’re starting a career and doing new things for the first time. What matters is how you come back from those mistakes.
Resiliency is one of the main things industries are looking for right now. Life happens, things are challenging, and having that positive mindset is important. Practicing self-care can also help prevent burnout, which is very common in professional environments when there’s not a good balance between work and personal life. When employees feel burned out, they may miss work more often or need to take more sick leave.
Sara: What challenges do you see students facing in regard to self-care?
Montse: I think there are a lot of misconceptions around self-care. Sometimes we think of it as a luxury, like going to the spa, getting our nails done, or buying expensive products. And yes, those things can be self-care if they make you happy and help you find balance. But self-care is not a luxury; it’s a necessity.
Self-care is about finding balance so you don’t feel burned out, reducing the risk of anxiety and poor mental health, and improving productivity. It’s not limited to spa-like activities. Things like getting seven to nine hours of sleep are also self-care. That’s not being lazy — your body needs that rest.
Healthy eating is another part of self-care, even though it can be challenging because healthier food can be more expensive. Reducing screen time, like spending less time on TikTok or social media, is another way to improve balance.
Another challenge I see is that students sometimes think practicing self-care is selfish, like they should be studying in the library all the time. But the brain can’t sustain that. You need breaks. Your body and brain both need time to rest.
I also found an article from Harvard Business Review that describes work-life balance as a cycle, not an achievement. Life changes, work schedules change, and what works at one point may not work later. If a self-care routine isn’t working anymore, that’s okay. You can adjust it. Even small changes, like a shorter walk or adding journaling or reading before bed, can make a difference. Being adaptable helps build resiliency and reduces burnout.
Sara: Do you get a lot of students who think self-care has to be expensive?
Montse: Yes, I do. Often the first thing students say is, “I can’t afford anything.” For example, when we recommend apps for sleep or time management, they worry about paying for premium versions. Once they learn there are free versions, they become more open to trying them.
Sara: I feel like students here have so many resources that are already included in their fees.
Montse: That’s true, but sometimes students forget or don’t know those services are available. For example, Rec Sports offers a free appointment with a dietitian, and additional appointments are still much cheaper than market prices. You can also rent a bike from UF for a very low cost compared to buying one.
There are also many spaces for physical activity, and for social well-being, there are over 1,000 student organizations at the University of Florida. Attending meetings and meeting people doesn’t cost anything.
Sara: What are some risks of not practicing self-care?
Montse: When you don’t have balance, there’s a higher risk of burnout, which affects productivity. There’s also a higher risk of anxiety and depression. Another big issue is procrastination. When people feel exhausted, they often avoid starting important tasks, which can really affect their lives.
Sara: And my last question is, what are some of your favorite ways to practice self-care?
Montse: I have so many. Practicing mindfulness is a big one, and it can be as simple as meditating or practicing breathing techniques. You can do breathing exercises at your desk or in your office for just a few minutes. You don’t have to be an expert to practice mindfulness.
Physical activity is also very important to me, whether that’s going to for walks or participating in group activities. Social interaction and support are also a form of self-care. I’m also very into healthy eating, because your body needs energy and good fuel.
For people starting their careers, learning to say no and setting boundaries is really important. It’s okay if you can’t say yes to everything. Taking breaks is also essential. There are many healthy types of breaks you can take, and it’s okay to be creative. Self-care is about balance, and that means practicing it every day.
Sara: Anything else you want to add?
Montse: I would encourage students to use campus resources like the Counseling and Wellness Center for mental health support, including therapy groups. They can also check out GatorWell resources, such as wellness coaching and consultations.
