Growth carried lightly.
Growing Through Struggle with Dr Sabina Brennan
Dr Sabina Brennan, top neuroscientist and bestselling author of Still Me, joined me on the Brave New Girls podcast to talk not just about dementia, but about her own daily struggles, and the strategies she uses to keep herself well.
Sabina spoke about living with grief, with stress, and with the emotional weight of caring for her mother through dementia. She shared how easy it is for carers to lose themselves in the needs of others. The pull to do everything, to always be strong, to put yourself last, these are temptations that, over time, can erode your health and happiness.
Sabina admits she makes mistakes, she admits she gets impatient, and she admits she sometimes finds it all too much. By telling the truth, she gives others permission to let go of guilt and to acknowledge their limits.
Strategies for her own wellbeing
Sabina has found that small, consistent practices make the biggest difference. She builds brain health into her day with activities that challenge and stimulate her mind. She manages stress through simple acts of presence; choosing to enjoy a walk, a piece of music, or a shared laugh with someone she loves. She honours rest, knowing that her brain, like anyone’s, cannot thrive without quality sleep.
She also emphasises connection. Whether with friends or family, she recognises the vital role of relationships in sustaining wellbeing. Connection brings joy, meaning, and protection against stress.
What we can learn from Sabina’s example is that wellbeing isn’t about erasing struggle. It’s about creating practices that allow us to carry struggle more lightly. Her approach is rooted in compassion, for others, and crucially for herself too. And that is where real growth begins.
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Ten Actionable Steps for Building Wellbeing
Gratitude – Start each day by noticing something you’re thankful for. Gratitude builds resilience.
Resilience Building – Challenge your brain and body with learning, creativity, and regular movement.
Open Connection – Stay in touch with people who uplift you. Social bonds protect against stress.
Wellbeing Boundaries – Say no when you need to. Protect your energy as carefully as your time.
Tend to Stress – Recognise early signs of overload and take restorative breaks before burnout hits.
Healthy Habits – Prioritise good food, hydration, and quality sleep to nourish brain and body.
Growth Mindset – Reframe setbacks as opportunities to learn and adapt.
Observing Joy – Make space for small daily pleasures: music, laughter, nature, or creativity.
Truth Telling – Be honest with yourself and others about your struggles. Authenticity heals.
Healing Self-Compassion – Treat yourself with the same kindness you’d offer a loved one.
Dr Sabina Brennan shows us that growth comes not from perfection, but from small, compassionate practices that help us thrive through life’s struggles.
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