The Mandarin Oriental guide to wellbeing

By Elizabeth Winding

January 16, 2023

In need of a quick reboot? We asked the experts for their essential self-care tips.

When it comes to wellbeing and mental health, even small steps and changes can help to clear your mind and boost your mood. We asked three industry insiders for their tips on self-care, from morning rituals and meditation to dealing with stress. Their number one pointer? Make self-care part of your everyday routine. “There’s so much wellness advice out there, it can feel overwhelming,” says Jeremy McCarthy, Mandarin Oriental’s Group Director of Spa and Wellness. “We’re supposed to exercise, meditate, walk, stretch, diet, socialise… The list goes on and on. The important thing, I think, is not to feel pressured to do it all; it’s more about creating opportunities in your week to do things you find restorative and energising.”

Start the day right

When we wake, our unconscious mind is receptive to suggestions, making this an excellent time to repeat some positive affirmations, even if it’s as simple as ‘I am strong’ or ‘I am powerful’. For Andrea Lomas-Gong, MO’s Head of Group Spa Operations, mornings also start tech-free. “There’s no checking emails or texts for me first thing – I use an alarm clock to wake up, to avoid temptation! I don’t look at my phone until I’m on my way to work, and have done my workout and meditation, and eaten breakfast.”

Find stillness

If exercise can be a powerful mood-booster, it’s also important for the body and mind to be still. “The nature of our modern lifestyle is that our bodies are too sedentary, but our minds are too active,” says Jeremy McCarthy. “Before mobile technology, there was a lot of time in our day when we couldn’t do anything other than think and reflect. Today, every moment of downtime tends to be filled with digital activity or streaming content. Our minds need a chance to slow down and process all of the input, so I try to appreciate moments in my day when I can just sit and think for a few minutes.”

Reconnect with nature

Spending time in the great outdoors can be transformative, whether you’re squirrel-spotting in an urban park, gardening, or hiking up a mountain. “We all benefit from being in nature,” says Jeremy McCarthy. “I try to find activities for myself and my children where we’re completely immersed in nature, and don’t even think about looking at a screen. I’m a real beach-lover, and surfing’s a great example.” Andrea Lomas-Gong, meanwhile, finds moments of escapism even in the city. “I like to do some forest bathing in the parks. I adore Hyde Park, Central Park, and the Jardin des Tuileries in Paris.”

Make time for meditation

Meditating should be part of your daily routine, says Neelam Khatri, Fitness and Wellness Manager at Mandarin Oriental, Bangkok. “In the same way that you take a bath or brush your teeth every day, take half an hour out for yoga and meditation – it’s like inner cleansing.” Getting started doesn’t have to feel daunting – start by becoming more aware of each part of your body, working your way up from your feet to your head, then bringing that awareness to your breath. Don’t try too hard; just let go, and see if your mind starts to find stillness.

Travel smart

Self-care can take a back seat when you're travelling, but it should be a priority. As a first step, try going for a jog once you land, even if it’s a short one. “After a long flight, I go out and run in the park as soon as I can,” says Andrea Lomas-Gong, “It gets the circulation moving, and gives me a vitamin D boost.” She also suggests travelling with an aromatherapy ‘first-aid kit’. Her own always includes three favourite oils from Aromatherapy Associates; Revive, for morning showers, Deep Relax for evening baths, and the frankincense-laced De-Stress Mind, which she uses for meditation.

Make sleep a priority

Give yourself the best chance of a good night’s sleep by taking time to wind down. Avoid the late-night news, and resist caffeine post-lunchtime. Stick to a regular bedtime schedule, and don’t have devices by your bed – we’ve all been guilty of mindless, bedtime-delaying phone-scrolling. Andrea Lomas-Gong (who puts her phone away by 9pm) advocates a candlelit bath and lavender tea, followed by simple stretches and a quick head massage. “I hold a lot of tension in my scalp, as most of us do.” If you struggle to drop off, or wake in the night, she recommends the 4-7-8 breath: “breathe in for four seconds, hold the breath for seven, then slowly exhale for eight. It’s a fabulous way to help clear the mind.” Her final tip? Jot down your feelings and thoughts before you go to sleep, “The key is not to look at it before you go to bed,” she says. “Simply write, then close the journal.”

About the Author

Elizabeth Winding

Elizabeth is a lifestyle and travel journalist, whose work has appeared in Times Travel, Condé Nast Traveler and The Telegraph.