Monique Thapar

Monique Thapar Helping your body to heal itself

We often think about self-care in terms of adding.Add meditation.Add exercise.Add journalling.Add a bath.Add a morning r...
03/09/2026

We often think about self-care in terms of adding.

Add meditation.

Add exercise.

Add journalling.

Add a bath.

Add a morning routine.

And sometimes those things genuinely help.

But if you’re already overwhelmed, creating another list of things you’re supposed to do can become yet another demand.

Sometimes self-care isn’t:

“What else should I do?”

It’s:

“What could I stop doing?”

What commitment isn’t actually necessary?

What expectation could soften?

What are you saying yes to because you feel guilty saying no?

What problem have you automatically taken responsibility for that isn’t actually yours?

You can’t always remove the stressful things from your life.

But it’s worth remembering that wellbeing isn’t only built through what you add.

Sometimes it’s created through what you finally give yourself permission to put down.

I’m curious: which comes more naturally to you—adding something to help yourself, or removing something that’s draining you?

When you feel rubbish, your mind can go somewhere quite dramatic.What’s wrong with me?But sometimes it’s worth checking ...
02/09/2026

When you feel rubbish, your mind can go somewhere quite dramatic.

What’s wrong with me?

But sometimes it’s worth checking the basics too.

When did you last have a proper drink?

Water is involved in an enormous number of normal bodily processes, and inadequate hydration can show up in ways we don’t necessarily immediately associate with being thirsty.

Headaches.

Fatigue.

Difficulty concentrating.

Feeling light-headed.

A dry mouth.

Darker urine.

And here’s something I think is particularly important:

thirst isn’t the only thing worth paying attention to.

That doesn’t mean every headache is dehydration.

It doesn’t mean tiredness can be fixed with a glass of water.

And persistent, severe or unexplained symptoms shouldn’t simply be attributed to hydration—they may need proper medical investigation.

But when you’re feeling off, there can be value in checking the foundations before immediately assuming something enormous is wrong.

Have I eaten?

Have I had enough to drink?

Have I slept?

Have I moved?

Am I under a lot of stress?

Those questions don’t diagnose anything.

They simply help you become more aware of what your body has—and hasn’t—received.

And that’s one of the reasons hydration is one of the five pillars I work with.

💧 Save this as a little reminder to check the basics on the days you don’t quite feel yourself.

These two things can exist together.You can love your family and need more space.You can be grateful for your life and f...
01/09/2026

These two things can exist together.

You can love your family and need more space.

You can be grateful for your life and feel exhausted by parts of it.

You can appreciate what somebody does for you and need a boundary with them.

You can know that other people have difficult lives and acknowledge that you’re struggling too.

Gratitude should never require you to silence yourself.

Sometimes acknowledging what isn’t working isn’t being negative.

It’s the beginning of being honest with yourself.

💚 Share this with someone who needs permission to hold both things at once.

One of the quietest ways we can lose ourselves is by continually putting our own wellbeing one step into the future.I’ll...
31/08/2026

One of the quietest ways we can lose ourselves is by continually putting our own wellbeing one step into the future.

I’ll rest when I’ve finished this.

I’ll start eating better when work calms down.

I’ll get an earlier night tomorrow.

I’ll deal with how I’m feeling once everybody else is okay.

None of those decisions seems particularly significant on its own.

But when later becomes the permanent answer to what you need, something happens.

You start building a life in which your wellbeing only gets whatever is left over.

And sometimes there isn’t much left.

Looking after yourself doesn’t require abandoning your responsibilities or putting yourself ahead of everybody else, all of the time.

It can be much smaller.

Drinking the water.

Taking ten minutes.

Saying no to the thing you genuinely don’t have capacity for.

Eating before you’re ravenous.

Going to bed instead of completing the final non-urgent task.

Asking somebody for help.

Tiny decisions can send a very different message:

I matter while life is happening. Not just when everything else is finished.

💚 Save this for the next time you catch yourself saying, “I’ll look after myself when…”

You don’t have to reach breaking point before you’re allowed to ask for support.In fact, some of the people who need sup...
30/08/2026

You don’t have to reach breaking point before you’re allowed to ask for support.

In fact, some of the people who need support most are remarkably good at appearing as though they don’t.

They’re working.

Looking after people.

Getting things done.

Showing up.

Coping.

But underneath all of that, they know something doesn’t feel right anymore.

Maybe you’re exhausted.

Maybe you’ve lost touch with what you need.

Maybe you don’t quite feel like yourself.

Or maybe you can’t even explain what’s wrong — you simply know that you don’t want to keep feeling like this.

That’s part of why I created The Rise Method.

It’s a six-month journey combining my energy work with support around the five foundations that influence how we feel day to day: stress, sleep, hydration, nutrition and movement.

The intention isn’t to turn you into a completely different person.

It’s to support your body, help reduce some of what you’ve been carrying and create space for you to begin feeling more like you again.

If you’ve been following my posts and quietly recognising yourself in them, you don’t have to work out whether Rise is right for you by yourself.

DM me the word RISE.

I’ll explain how it works, ask you a little about what’s going on for you, and we can see whether it feels like the right fit. 💚

There’s a difference between being capable of carrying something…and it being good for you to carry it indefinitely.Some...
29/08/2026

There’s a difference between being capable of carrying something…

and it being good for you to carry it indefinitely.

Sometimes we’re so focused on whether we can cope that we forget to ask whether we should have to cope with it alone.

So today’s question isn’t:

“Can I handle this?”

It’s:

“What would support look like here?”

You don’t need to share the answer publicly.

But give yourself a minute to actually answer it.

💚 If this question brought somebody to mind who could use it too, send this post to them.

There’s an interesting thing that can happen when you’ve been under pressure for a long time.Your baseline changes.Thing...
28/08/2026

There’s an interesting thing that can happen when you’ve been under pressure for a long time.

Your baseline changes.

Things you once would have recognised as signs you needed a break simply become normal life.

Being permanently tired feels normal.

Being unable to switch your brain off feels normal.

Feeling irritable feels normal.

Dragging yourself through the week and recovering at the weekend feels normal.

And because you’re still functioning, you tell yourself:

“I’m fine.”

Functioning and thriving aren’t the same thing.

Sometimes we don’t realise how much we’ve been carrying until something changes and we suddenly experience what not carrying it feels like.

I’m curious: have you ever come out of a stressful period and only then realised quite how stressed you actually were?

I’d love to hear your experience below.

When everything feels too much, our brains often jump straight to:“What’s wrong with me?”Try changing the question.Somet...
27/08/2026

When everything feels too much, our brains often jump straight to:

“What’s wrong with me?”

Try changing the question.

Sometimes the explanation is remarkably ordinary.

You haven’t eaten properly.

You’ve barely drunk anything.

You’ve been sleeping badly.

You’ve been carrying something emotionally for days.

You’ve had no genuine downtime.

Or you’ve expected yourself to operate at 100% while your capacity is sitting somewhere around 40%.

None of these questions magically solves everything.

They’re simply a way of checking in with yourself before deciding that you are the problem.

And I particularly love the final question:

What would make today feel 10% easier?

Not perfect.

Not fixed.

Just 10% easier.

That answer is often much more accessible.

💚 Save this post so you’ve got the six questions somewhere when you need them.

Listening to your body doesn’t mean cancelling everything whenever you feel tired.It doesn’t mean never challenging your...
26/08/2026

Listening to your body doesn’t mean cancelling everything whenever you feel tired.

It doesn’t mean never challenging yourself.

And it certainly doesn’t mean every uncomfortable feeling is telling you to stop.

It’s much more nuanced than that.

Listening means creating a tiny space between what you’re experiencing and how you automatically respond.

Maybe your first response to tiredness is always:

“Push through.”

Maybe overwhelm immediately becomes:

“I’m being ridiculous.”

Maybe needing support becomes:

“Other people cope. I should be able to.”

The shift begins when you notice the automatic response and become curious about what is underneath it.

Sometimes you’ll still decide to keep going.

But now it’s a choice, rather than an unconscious pattern.

That’s something we explore much more deeply within The Rise Method — reconnecting with yourself, your body and what you actually need rather than continually operating on autopilot.

If you’re reading this thinking, this is exactly what I do, DM me the word RISE and I’ll tell you more about how the programme works. No pressure to join — we can simply have a conversation. 💚

How many of us wait until we’re completely depleted before deciding we’re “allowed” to rest?We finish the task.Reply to ...
25/08/2026

How many of us wait until we’re completely depleted before deciding we’re “allowed” to rest?

We finish the task.

Reply to the message.

Sort everybody else out.

Do one more thing.

And only when our body finally says enough do we stop.

Rest doesn’t have to be the emergency response to exhaustion.

It can be part of how we prevent ourselves reaching that point in the first place.

💚 Share this with somebody who always seems to put themselves at the bottom of their own list.

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