As 2025 comes to a close, many South Africans are dealing with exam stress, year-end deadlines, and the challenge of managing it all.
Fatigue, brain fog and irritability are now common topics, showing that burnout could be close.
October is Mental Health Awareness Month, reminding us that self-care is essential, not optional.
To unpack this, Independent Media Lifestyle spoke to wellness coach Duduetsang Phele, from the hit Mzansi Magic reality series Lose It or Lose Me.
She shared practical tips to help you maintain equilibrium in the chaos, prioritise your mental health, and even get moving with fun summer fitness ideas.
According to the World Health Organization (WHO), burnout is now officially recognised as an occupational phenomenon linked to chronic workplace stress. Its symptoms include exhaustion, reduced efficiency and emotional detachment.
Importantly, it’s not just the workplace at fault; students, parents and anyone juggling multiple responsibilities can also experience it.
“Some common signs of fatigue or burnout include losing interest in activities, struggling to concentrate, and feeling more impatient than usual. Your body is always sending signals, and ignoring them only makes the crash harder.”
Her advice is simple: pay attention to the small things. If you’re skipping meals, constantly tired or snapping at loved ones, it’s time to pause and reset.
In our society, being busy is often praised, so rest can feel like a luxury. However, research from Harvard Medical School shows that regular rest and good sleep help improve memory, focus and emotional strength.
“Rest is an essential part of long-term wellness. When we rest, we recharge, restore balance, and build resilience against stress. It can be sleep, meditation, or even pausing for a quiet cup of tea. Most importantly, never feel guilty for resting. It’s not laziness, it’s self-care.”
Breathe, move and reset
One of Phele’s easiest stress relief tools is something everyone can do: breathe. Studies published in the journal Frontiers in Psychology demonstrate that conscious breathing, also known as diaphragmatic breathing, can reduce stress hormones and help regulate blood pressure.
“Close your eyes, inhale deeply, exhale slowly. With each breath, you calm your nervous system and clear your mind. Pair this with gentle movement like yoga, walking or dancing, and you’ll feel your energy and mood shift almost instantly.”
Surviving exam season
For students, October and November bring more than just spring fever; it’s exam crunch time. As a result, stress levels soar, sleep gets sacrificed, and concentration wanes.
“Sleep is one of the best forms of medicine, Phele stresses. “Aim for eight hours of uninterrupted rest to recharge your brain and body. Without it, your ability to focus and retain information is weakened.”
She also encourages students to view exercise not as another “to-do” but as a brain booster. “A quick dance break, a swim, or a walk outside can improve concentration and reduce anxiety. Even 10 minutes of movement between study sessions makes a difference.”
And when it comes to fuel, the right foods can be powerful allies. For example, nutritionists often call blueberries “brain food”, thanks to their antioxidants that support memory and focus.
Pair them with whole grains, nuts or yoghurt for a breakfast that powers both body and mind.
Self-care doesn’t need to be expensive or time-consuming. “It’s the small, intentional habits that matter. A warm bath, a quiet walk, or even a playful pillow fight with family can recharge you more than you think.”
Yes, you read that right, a pillow fight.
“It gets your heart rate up, makes you laugh, and reminds you not to take life too seriously. If you live alone, jump on your bed like a kid, it’s playful, energising and guaranteed to lift your mood.”
Science agrees. Laughter therapy has been found in research published in the Journal of Alternative and Complementary Medicine to reduce stress and improve immune function.
Beyond routines and checklists, Phele believes the most important ingredient in wellness is compassion for yourself.
“Mental health begins with kindness. Be gentle with yourself. Let go of guilt, avoid harsh self-judgement, and treat yourself with the same compassion you’d offer a friend. You are worthy of rest, joy and peace without apology.”
Her words echo a growing movement in mental health advocacy: shifting from perfectionism to progress, from criticism to care.
As the year draws to a close, remember that balance doesn’t come from doing more; it comes from doing less, with intention. Rest, move in ways that bring you joy, eat to fuel your brain, and treat yourself with compassion.
