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The Self-Care Page

Rule Number 1 : Be kind to yourself!

"Healing begins when you choose to prioritise you."

Sometimes a therapy session can take a lot out of you mentally, so self care is so important in-between sessions ... and for your everyday.

Relaxation Setup Image

✨ Anxiety Tools
For help in the moment with anxiety, panic, intense emotions or overwhelm .... have a try of these helpful tools, maybe one will work for you and help you get out of your head and back into the present moment ...

Butterfly Hug

Ground yourself with a soothing butterfly hug.

  • cross your arms and rest each hand on the opposite shoulder blade

  • focus on your breathing, allowing it to be deep and calm.

  • when you start to feel more relaxed tap gently on each shoulder six times, gently like butterfly wings tapping.

  • take a breath and repeat as many times as necessary.

🦋 ... help yourself be calm and connect with the present moment.

Or Some Intentional Breathwork

Have one of these in your back pocket for when overwhelm strikes ...

Let's move out of 'fight or flight' and into 'rest and digest' mode, help yourself create that much needed mental pause

Box Breathing

  1. inhale 4 -> hold 4 -> exhale 4 -> hold 4

  2. Calms down your nervous system.

  3. helps regulate stress and increase focus

  4. slows the heart rate down, lowers blood pressure and distracts the mind from the anxious thoughts

4-7-8 Breathing

  1. inhale 4 -> hold 7 -> exhale 8

  2. activating the parasympathetic system, the long exhale signals to your body to relax, calming the stress inducing sympathetic system - the 'fight or flight'

Alternate Nostril 

  1. inhale left -> exhale right -> inhale left etc...

  2. a yoga technique that lowers anxiety and clears mental fog

  3. balances the hemispheres in your brain​

  4. can lower blood pressure, heart rate and improve lung function and oxygen flow.

The Sigh

  1. take 2 quick inhales through the nose and follow with a long slow exhale through the mouth

  2. fastest way to lower anxiety in your body

  3. reduces C0â‚‚ buildup and resets your breathing rate

♡ I wonder, could you create yourself an affirmation that really resonates with you,

have a look at these ones...

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  1. "I am grounded and centred, embracing my feelings without judgement."

  2. "I have the strength to overcome any challenge, and each breath brings me peace."

  3. "I release what I cannot control and trust in my ability to cope with this moment."

  4. "I am worthy of love and happiness."

  5. "I am confident, and I am enough."

  6. "I am at peace in my body, my mind and my life."

  7. "I feel calm and capable of handling anything that comes my way."

  8. "I am safe, resilient, strong, and brave."

  9. "I'm allowed to grow at my own pace."

  10. "My needs and feelings matter."

 

Make your affirmation believable, set out in the present tense ( I am..., I have... ), meaningful and personalised to you, and emotionally charged for you.

 

Do you have a favourite one? ...

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  • Maybe write your best affirmations down in a journal, even repeating the statement 3 or 4 times.

  • Put them on a sticky note and have them everywhere to remind you.

  • Get it on your start-up screen for your phone, tablet or computer.

  • Have an affirmation check-in reminder on your phone. Look at the apps specifically for this if that helps.

  • Say them out aloud to yourself ...whilst you're in the shower, cooking or in the car. (safety first though)

  • We need to use them consistently, have them influencing our mindset, our emotional wellbeing and our confidence.

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peace.jpg

or what about this calming mantra

sit quietly, undisturbed - hand on heart as an anchor, and say to yourself

 

​​"I am grounded in peace, surrounded by love, and guided by spirit.​

In the stillness of my soul, I hear the whisper of truth.

I walk gently, I give freely, I receive gratefully.​

May love flow through me, may peace settle within me,

And may my presence bring light to the world."

Meditation Hand Gesture

Blog 1: Creating your own meditation nook

can you make a dedicated space to do your all important 'me time' 

Inspiration

Blog 2: Why a Journal?

how it can help and why, and some prompts to get you started.

​✧ Here are a few more ideas for daily practices that may help you.

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Self-care is personal—choose the practices that resonate with you and make them a part of your routine. Starting out with small and do-able things.

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Looking specifically at the importance of the mind-body-soul connection, it's all about how the intricate relationship between our mental, physical and spiritual wellbeing influences and supports each other - be a well-oiled machine.

Mind ✧ Body ✧ Soul

Brain Growth Illustration

Self-Care for the Mind

10 tips : Self-Care for the Mind 1. Meditation: Spend 10-15 minutes daily in silence or guided meditation. 2. Journaling: Write down your thoughts, feelings, and reflections regularly. 3. Reading: Engage with books that inspire or entertain you. 4. Mindfulness: Practice being present in the moment through mindfulness techniques. 5. Learning: Take an online course or learn a new skill. 6. Limiting Screen Time: Set boundaries around social media and news consumption. 7. Creative Expression: Try drawing, painting, or another creative hobby. 8. Decluttering: Organise your surroundings to create a peaceful environment. 9. Nature Walks: Spend time outdoors to refresh your mind. 10. Therapy or Counselling: Consider speaking with a mental health professional.

Fitness Scene with Sneakers

Self-Care for the Body

10 tips : Self-Care for the Body 1. Physical Activity: Engage in regular exercise that you enjoy (walking, dancing, yoga). 2. Balanced Diet: Eat a variety of nutritious foods that fuel your body. 3. Hydration: Drink plenty of water throughout the day. 4. Sleep Hygiene: Establish a relaxing bedtime routine and aim for 7-9 hours of sleep. 5. Body Care: Take baths, use lotions, or get massages to pamper your body. 6. Sunshine: Spend time in natural sunlight for Vitamin D. 7. Stretching: Incorporate stretching to improve flexibility and reduce tension. 8. Health Check-ups: Schedule regular health screenings and check-ups. 9. Breathing Exercises: Practice deep breathing to promote relaxation. 10. Limit Alcohol and Caffeine: Consume mindfully and in moderation.

Yoga with Indoor Plants

Self-Care for the Soul

10 tips : Self-Care for the Soul 1. Spiritual Practices: Engage in prayer, meditation, or spiritual readings. 2. Gratitude Practice: Write down things you’re grateful for daily. 3. Connect with Nature: Spend time outside to feel grounded and connected. 4. Volunteer: Help others in your community to foster a sense of purpose. 5. Creative Arts: Seek artistic outlets like music, dance, or writing to express your soul. 6. Mindful Moments: Take time to reflect and be aware of your inner self. 7. Deep Conversations: Connect with friends or family on a deeper level. 8. Limit Toxic Influences: Distance yourself from negative energies or relationships. 9. Personal Reflection: Set aside time for solitude and self-reflection. 10. Pursue Joy: Engage in activities that bring you happiness and fulfilment.

Best Self Therapy

... with Delyth Cole 

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