According to the 2024 Mental State of the World Report,1 South Africa ranks a shocking 69th out of 71 countries. We are also reported as having ‘the greatest percentage of distressed or struggling respondents, at 34−35%’. But Jaco Oosthuizen, co-founder and MD of YuLife SA, has eight practical tips that will help you to be healthier, more balanced, and energised to deliver your best and make a significant impact.
1 Rest like your life depends on it (because it does)
Sleep is far more than a nightly routine − it is a critical component of overall health and wellbeing.
Studies from the US National Institutes of Health (NIH) show that sleep deprivation reduces attention, working memory, and decision-making by 20–50%, depending on severity. What’s more, quality rest allows the brain
to recharge, supports the body’s natural repair
processes, and helps regulate your mood. Research shows that adequate sleep can improve cognitive
function by up to 33%, enhance physical recovery
by 30%, and reduce the risk of mood disorders by
nearly 20%.
Proper sleep also helps you regulate your mood and mental health properly. The American Academy of Sleep Medicine notes that individuals who get 7–8 hours of sleep are 20% less likely to suffer from anxiety and depression compared to those with insufficient rest.
Getting a good amount of sleep also gives your body the chance to bounce back better than ever. The journal Sports Medicine highlights that deep sleep facilitates muscle recovery, with athletes experiencing up to
30% improved recovery rates when well-rested.
So, set that out-of-office reply, ignore work chats, and embrace the art of rejuvenation. Treat your holiday as sacred downtime: your future self will thank you.
2 Balance indulgence with healthier choices
Savour celebrations, but practise moderation. Staying hydrated, incorporating activities like family walks or yoga, and remaining active, can help you feel energised rather than sluggish. Wellness includes financial health too − like enjoying a treat while setting aside a small amount for savings or planning your budget for guilt-free spending.
3 Mindfulness matters
Take time to be present. Mindfulness doesn’t require expensive retreats; it’s about finding stillness in your day. Whether it’s a morning breathing exercise or an evening gratitude journal, these moments can help you reset and manage stress. These small steps will leave you feeling calmer and more grounded.
4 Not travelling? No problem
Travelling has become synonymous with South African holidays, but it can also bring stress. All the packing, traffic, moving around and paying for travel can negatively affect your well-being. Sometimes the best way to recharge is just to stay put. Being at home can be just as relaxing as lazing on the beach. Explore your city, have a picnic, start a DIY home improvement project, or host a movie night. Sometimes the best memories come from the simplest moments, and they don’t cost a thing.
5 Set realistic WORK-LIFE goals
Work-life balance isn’t a given, it’s a choice. Take a moment to think about what matters most to you and set goals that align with that. Write out your goals and what you would like to achieve; break them up into bite-size milestones and create mechanisms to hold yourself accountable. Managers, here’s a tip: set the example by prioritising rest for yourself and your team. Burnout isn’t a badge of honour.
6 Know when you’re not okay
If fatigue feels like a never-ending slump, it’s time to pay attention. Exhaustion, demotivation, and stress can signal burnout or even depression. Seeking help is not a weakness − it’s a game-changer. Your health is your greatest asset, so invest in it and remember, it’s okay to ask for help.
7 Lead with EQ
As a leader, your emotional wellbeing sets the tone for your team. Developing emotional intelligence (EQ) and leading with empathy are critical for creating a positive and safe work environment. Emotional intelligence has also been shown to boost productivity by up to 36%. That also means understanding that some members of your team may not have had the most restful festive season. That is why it is important to be empathetic. By understanding and managing your own emotions, you can better connect with your team and foster trust. Show vulnerability when appropriate, listen actively, and demonstrate that you value their perspectives. When leaders lead with heart, they inspire teams to thrive, not just survive.
8 Don’t ghost your wellness tools and apps
Never ditch your wellness tools. Whether you’re using an app like YuLife to practise mindfulness or tracking your steps, staying connected to your wellbeing app can help you maintain momentum. Remember, consistency is key. A healthier, happier version of yourself starts with small, intentional choices.
Author
Jaco Oosthuizen: MD and Co-Founder of YuLife SA
NOTE
1 https://sapienlabs.org/wp-content/uploads/2024/03/4th-Annual-Mental-State-of-the-World-Report.pdf.
