Self Care Information
Self-care techniques and general lifestyle changes can help manage the symptoms of many mental health problems and help us look after our own wellbeing. Here are some tips and resources for looking after yourself that you might find helpful.
If you are worried about Coronavirus and how it could affect your life the following websites and resources may be useful: National Mind information on how to take care of your mental health and wellbeing, looking after your mental health during the Coronavirus outbreak, plan for staying at home or indoors, Bexley Coronavirus helpline, Money Advice and Food Bank Information.
Websites
- Information on how to deal with uncertainty
- Elefriends is a supportive online community for anyone aged 18 and over. It is a safe place to listen, share and be heard.
- ADHD information and worksheets – Chatterpack
- For individuals who are feeling stressed, anxious or depressed
- Self-help resources for Mental Health problems
- Free short online courses
- Designed to help you think about emotional problems – MoodJuice
- Tips on tolerating uncertainty
- Mental wellbeing audio guides to help boost your mood
- Free online courses covering low mood, stress and resiliency
- Self-help worksheets and information sheets
- Self – help leaflets
- Measure your mood everyday – Moodscope
- Helps to prevent and manage symptoms of Depression and Anxiety – moodgym
Mobile Apps
- What’s Up – Coping strategies, information on Anxiety, Depression, Self-esteem and stress, track positive and negative habits and information and guidance if you need help right now
- Headspace – Lots of meditation exercises
- Moodfit – Tools to boost your mood and set daily goals
- MoodMission – Help to deal with stress, low mood and anxiety
- Calm – Meditation and sleep stories
- Insight Timer – For sleep, Anxiety and Stress
- NHS Apps library – https://www.nhs.uk/apps-library/
Mindfulness, Meditation & Relaxation resources
Mindfulness is the ability to be fully present in the moment. Benefits can include decreased stress/sadness to increased level of focus and happiness. Relaxation is a vital part of life that improves our mental, physical and emotional well-being. Practising Relaxation techniques can have many benefits including: Reduces stress and releases tension, allows the Mind and body to rest and re-energise and it promotes the feelings of peace and tranquillity. Meditation is a practice which can be learned and involves sitting quietly and focusing the mind on often one thing. The techniques require paying attention to; the breath, thoughts, feelings, sounds and body sensations. It can even be taking part in a particular activity such as Thai Chi.
Breathing exercises disclaimer: anyone experiencing breathing difficulties should not take part in breathing exercises unless you have consulted with a medical professional and they have advised that it is safe for you to do so.
Guided Exercises to do at home
- Mindfulness of emotions
- Progressive Muscle Relaxation
- Compassionate Self Help
- Breathing techniques
- Self-Compassion
- The Three stage breathing exercise
Top tips and links to help support your physical and mental health whilst you are at home
- Active 10 – A brisk daily walk is a great excuse to get outside and improve your health. The Active 10 app is a great way to help you monitor and gradually increase your brisk walking levels over time.
- NHS 10 minute workouts – Only got a few minutes? The 10-minute workout ideas are perfect if you’ve only got a bit of spare time when you’re at home.
- Couch to 5k – This is a 9-week running programme designed for complete beginners by the NHS.
- Gym-free workouts – Going to the gym isn’t for everyone. Luckily, there are plenty of other ways to get active instead. The NHS have created routines that you can do anywhere, anytime including seated exercises, strength, balance and flexibility sessions.
- Parasport – Parasport have created accessible home workouts that ideal for wheelchair users and those just getting started or haven’t been active for a while.
- Fitness Blender – has over 500 free workout videos enabling you to choose the level of difficulty depending on whether you are new to exercise or looking for something more advanced.
- Yoga with Adriene – Yoga instructor Adriene offers over 500 free YouTube videos supporting you to get started through to adaptations for the more advanced.
- Mindful walking
- Mindful Yoga
Activities to take part in as a family
- Youth Sport Trust – have a range of YouTube videos with fun challenges and activities that can be adapted to the space you have available.
- Disney dance alongs – This Girl Can have partnered with Disney to provide dance work outs, you can learn their moves or put your own spin on their routines.
- Change4life Indoor activities – Shake Up games inspired by your kids’ favourite Disney characters.
- Please check this page regularly as we will be adding lots more for you.