Practising self-care isn’t easy, but it is possible to fit in moments of self-care, even during the busiest of times. If you are finding it challenging, here are some suggestions for incorporating self-care into your everyday life.
30 SECOND ENERGY RECOVERY
- Find your centre: when you switch between tasks do some mindful breathing for 10 seconds.
- Take a few slow deep breaths: breathe in, count to 3, breathe out, count to 3.
- Close your eyes, hold one hand in the other, squeeze gently and repeat ‘I can get through this’.
- Learn a favourite inspiring quote by heart, or keep a written version handy to read when you need a lift.
- Look out of a window. What can you see and hear? Anything new or unusual?
- Be reminded of happy times: keep a special photo or object close and focus on what it means to you. (Tip: Set your special photo as your mobile wallpaper.)
- Close your eyes, take a deep breath and think of one thing you are grateful for.
3 MINUTE TIME OUT
- Connect: phone a loved one or friend for a quick chat. Leave a message if they don’t answer.
- Don’t forget power of music: listen to a favourite piece of music, something soothing or uplifting depending on how you feel.
- Make a hot drink in a mug and sip it slowly, feeing the warmth of the mug in both hands.
- Listen to a short meditation
- Do some stress-relieving breathing exercises: breathe in for four counts, hold your breath for four and breathe out for four. Repeat for 3 minutes.
- Write a worry list – putting things you are worried about down on paper can help stop them from dominating your thoughts.
- Maintain your physical energy: grab a nutritious snack.
30 MINUTE ME-TIME
- Wake up 15-30 minutes earlier to sit with a cup of tea and enjoy mindful solitude before the chaos of the day begins.
- Make time for joy: do something you love; renew your spirit.
- Get some fresh air, if you can. If not, are there any indoor exercises or stretches you can do?
- Enjoy your favourite TV show or pick up a good book.
- Talk things out with some: get support from a helpline.
- Do a mini de-clutter: clear out your wardrobe, tidy a cluttered cupboard, tackle a simple DIY project. Feel the satisfaction of having completed something.
- Feed your soul: prepare a nutritious meal or bake something delicious.
- Be still: Follow a guided meditation or just sit/ lie somewhere and be quiet for a few minutes.
- Burn off some energy: go for a run, do some housework, do yoga, get up and dance.
- Keep a gratitude journal: putting your feelings on a page provides an outlet for what’s on your mind and can give you a new perspective.
- Take a quick nap: ten to twenty minutes can help recharge your energy.