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Self care 

Self care activities aim to enhance our mental health and our physical health. Here are some general wellbeing tips to help you enhance your self care

Relaxing Pose

Relaxation techniques

There are many relaxation techniques and some are often used in therapy. These can be useful in particular when you are feeling overwhelemed, stressed or anxious:

  • Guided meditation and visualisation

  • Progressive muscle relaxation

  • Alternative nostril breathing

  • Mantra meditation

  • Mindfulness and 5 sense focus

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Image by Jess Bailey

Colour therapy

This could be writing, drawing or maybe even handling colours you find calming. For example, noticing them in a nature walk

Happy Gift Box

Hope box

A hope box/ happy box can be useful to boost your mood when you may be feeling like you have lost your spark or just when you need a pick me up. This can include:

  • Words of encouragement- from yourself, friends or family

  • Favourite memories- photos or gifts

  • Favourtie foods

Oils & Candle

Aromatherapy and fragrance

Using essential oils from natural substances has been known to promote wellbeing.

  • Lavender and Chamomile- To relax or sleep

  • Peppermint- Boost mood

  • Lemon- Improve focus

Support Group

Spending time with supportive people

We all often need people to turn to when we are struggling, whether that is for a deep discussion or a general chat. This could be a partner, friend, family member, colleaugue or mental health professional, anyone you feel safe and are able to confide in

Journaling

​Journalling

Writing things down can be useful for defusing a situation that you have kept inside. Some people journal to share difficult feelings or expressing their emotions with words they may have struggled to say out loud. Journalling can also be useful for tracking your mental health and noticing a pattern of good days and bad days to learn more about yourself

Model Airplane Maker

Hobbies and activities

Whether it's trying a new hobby or taking part in one of your favourite activities, this can be useful for boosting your mood or as a distraction technique.

This may include:

  • Spending time in nature-going for a walk

  • Watching a new series on TV

  • Listening to an inspirational podcast

  • Learning a new language

  • Baking/cooking

Online Learning

Psychoeducation

Psychoeducation is a great way to understand wellbeing techniques that you can apply, it is simply just researching around mental health. It is a proactive step towards understanding your own mental health and what works for you

Annual Calendar

Goal setting

Goal setting can be useful for increasing motivation and it can also improve your daily routine. You may want to start by setting manageable goals and then work towards bigger goals

Yoga

Taking part in physical activity

Physical activity can help to enhance your wellbeing as a result of benefits including increasing self-esteem and decreasing stress and anxiety. This could include:

  • Yoga

  • Tai Chi

  • Attending a gym session

  • Swimming

Colleagues Having Lunch

Setting boundaries

Setting healthy boundaries for your own personal space, relationships, energy and time can help to prevent burnout. This could start with a prioritisation list of responsibilities alongside things you enjoy doing

Relaxing

Rewarding yourself

Rewarding yourself is important, no matter your age. It can help you to achieve your goals and is also a reminder to take a break and focus on how far you have come. This may include:

  • Having a massage

  • Watching your favourite movie

  • Sleeping in

Writing

Practicing gratitude

Gratitude can provide a boost into feeling a sense of purpose and meaning which can reduce stress and improve wellbeing. This can be done by:

  • Listing things you are grateful for

  • Helping someone

  • Thanking others which could be verbal or you could write them a letter

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Group Discussion

Reaching out for support

Reaching out for a bit of extra support can be a useful way of improving your mental health. As mentioned previously, this can be achieved by reaching out to someone you trust. Another way of reaching out for support may be to:

  • Attend peer support groups

  • Use telephone support/helplines

  • Use app based resources such as Cognitive Behavioural Therapy (CBT) support

Breakfast

Engage in healthy behaviours

Engaging in healthy behaviours can improve mood through creating a self care routine. This may be:

  • Eating a balanced diet

  • Hydrating yourself

  • Taking vitamins

  • Limiting  screen time

These are just a few which have been known to improve sleep and enhance wellbeing

There are so many more ways you can add to your self care kit but here are just some examples that you can implement to enhance your overall wellbeing

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