Resilience and balance: Modern wellness for professionals

Suzanna Alsayed, MDEM, Founder of Evolutz, discusses modern wellness for professionals.

After navigating through a few intense years, I faced burnout and moments of decreasing motivation. Yet, stopping wasn’t an option.

My responsibilities – projects, team management and academic commitments – demanded my attention.

Conversations with professionals and entrepreneurs made it clear I wasn’t alone in facing this struggle.

Determined to find a solution, I immersed myself in research, seeking practical strategies to incorporate into my daily routine. But the reality hit hard: Balancing professional demands with personal wellbeing is far more challenging than it seems.

Self-care has become a mainstream trend, but with it comes pressure to perform it like a task on a checklist. Are we engaging in self-care because we genuinely need it or simply because we must?

In the relentless pace of modern life, it’s easy to overlook our needs, leading to more neglect.

Our daily routines create a cycle that directly impacts our mood, mental and physical health, outlook on life, social interactions and the quality time spent with loved ones.

Are we authentically present with family and friends or are we simply going through the motions, exhausted and overworked?

I deliberately use the word ‘wellness’ instead of ‘self-care’ in this article because there is a distinction between the two. While both terms have several interpretations, here’s how I define them:

• Wellness: The consistent practice of healthy habits in our daily routine to achieve better physical and mental wellbeing. It’s about making deliberate lifestyle changes from surviving to flourishing
• Self-care: Individual or general activities that are applied occasionally rather than daily. It often involves prioritising a specific task or activity to refresh the mind or change the scenery without necessarily aiming for a long-term lifestyle change

It is never too late to reflect on how you handle challenges and what you do to prevent them from repeating. These reflections are not about judgment but about growth – clarifying how certain situations shaped your mindset.

Through this process, you may realise that something you once placed at the centre of your life no longer holds the same significance.

That realisation is the essence of growth, change and self-actualisation. Here are five wellness practices you can consider incorporating into your day – no pressure:

Clarity and control

Spend as little as ten minutes focusing on yourself, uninterrupted; whether it’s organising your day schedule, journaling or verbalising your intentions.

It might seem insignificant, but it makes a huge difference when you do it daily. If you work from home, enjoy this practice with your morning coffee or fit it in whenever possible.

I suggest the morning so you can begin your workday with intent.

For those in the office, consider taking this time during breaks or lunch. It’s easy to feel pressure to have lunch with colleagues.

However, practicing self-discipline also means balancing the external expectations of others with your personal needs. Your break is your break.

Unless something directly involves your duties, your time is yours to protect. Small and consistent mental shifts will help you preserve energy and improve your perception of reality.

Calm under pressure

When necessary – and only you know when – take 2-3 minutes to centre yourself with intentional breathing. Inhale deeply for four counts, hold for four and exhale for six.

This simple practice helps regulate your nervous system, reduce stress and keep you composed in high-pressure situations.

It allows you to respond smartly and accurately instead of potentially unintentionally overreacting.

Balancing wellness

Wellness is about discipline and consistency. Incorporating small bursts of movement, like stretching, walking or desk exercises, even on busy days, counts!

Sometimes, walking my dog around the block makes me feel accomplished. It doesn’t have to be extreme, just consistent.

It’s important to pair this with mindful eating – listen to your body, nourish it properly and aim to enjoy meals without distractions.

We’re so accustomed to eating on-the-go or rushing through meals before the next meeting that we unintentionally teach our bodies that savouring is wrong.

This doesn’t mean taking hours to eat but instead being fully present in the moment and appreciating the act of eating.

Acceptance and exploration

Challenges often require us to adapt, so instead of resisting change, practice acceptance – whether it’s a setback at work or an unexpected twist in your personal life.

View each shift as an opportunity to explore new possibilities and grow.

Cultivating curiosity about your circumstances can turn challenges into meaningful experiences.

Discomfort doesn’t always mean something is wrong.

No handbook

The comforting fact is that there is no one-size-fits-all approach to wellness. Some days will feel more productive than others and that’s okay.

The key is to listen to yourself and adjust your practices as needed. Experiment, discover what works best for you and remember that wellness isn’t about perfection but progress and sustainability.

I firmly believe in hard work and discipline, but we are humans, not machines. Eventually, your body will step in and slow you down.

Achievements like earning a degree, getting a promotion or landing that corner office with a view are meaningful goals.

But once you reach them, and your health ends up compromised, you have no energy to enjoy life outside the office and your relationships suffer—you’ll end up asking yourself, was it really worth it?

If your answer is yes, then pursue it wholeheartedly. I’ll be there, cheering you on every step of the way.

But if you find yourself exhausted, constantly running on empty, sacrificing your wellbeing to meet expectations that no longer serve you, this is your reminder: It’s okay to pause. It’s okay to want something different.

Success isn’t just about titles or achievements; it’s about having the health, peace and meaningful connections to enjoy the life you’re building. If you needed reassurance that it’s time for a shift, I hope this message reaches you when you need it most.

Your dreams are valid. Your desire for accomplishment and recognition is valid. Make changes that serve you, and you alone.

It doesn’t have to be a perfectly crafted routine that leaves you feeling guilty if you fall off-track. No. Instead, focus on simple, meaningful daily practices that bring you fulfilment and genuine satisfaction.

2025 is around the corner and here are three questions to reflect on before jumping into the next:

1. What habits, commitments or mindsets do I need to acquire/let go of to move forward?
2. How can I align my daily actions with the life I am currently living and want to create?
3. Am I making space for what matters: My wellbeing, relationships and personal growth?

In pursuing success, it’s easy to lose sight of the things that truly matter and the moments that bring genuine joy. Ambition is valuable, but so is balance.

Remember that it’s not about how much you can do but how well you can live. Achievements will come and go, but the energy, peace and connections you cultivate along the way are what will sustain you.

There is no perfect routine or one-size-fits-all formula for wellness. It’s about finding what works for you, making minor, meaningful adjustments and permitting yourself to rest when needed.

Whether chasing goals or making space for change, trust that your journey is yours – that’s enough.

Next year is an opportunity to live with more intention and create a life that feels right for you – one step at a time, one mindful practice at a time.