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.

✨ 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 ...

Box Breathing 4 x 4 x 4 x 4

Yodic Deep Breathing - focusing on the breath to calm the busy mind and gain focus fast. Visualise or trace the outline of a square

inhale deeply , for a slow count of 4
hold that breath for a slow count of 4
exhale slowly for a slow count of 4
hold again for a slow count of 4

... and repeat

✧ keep checking in with yourself - how are you feeling - do you need to do another set or are you feeling calmer?

Create yourself an affirmation that resonates with you, something like ...

"I am grounded and centred, embracing my feelings without judgement."
"I have the strength to overcome any challenge, and each breath brings me peace."
"I release what I cannot control and trust in my ability to cope with this moment."

or a maybe a mantra like the one here ...

"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."

Creating your own meditation nook

Finding a dedicated space to do your all important 'me time'

Learn More >>

Why a Gratitude Journal?

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

Learn More >>

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

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.

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

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.

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.

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.

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