The Seven Wonders of Self Care

Your physical and emotional wellbeing matter - to you, and your whole family. You really cannot pour from an empty cup (I’ve tried, it doesn’t work!). ‘Self care’ gets a mixed reception, but it is so much more than candles and cups of tea. It’s the self-respecting basics, like breath, sleep, movement and drinking water. It’s the really hard things too, like forgiveness, acceptance, asking for help and honouring your boundaries. And it’s giving yourself permission to fill your cup with love, joy & gratitude – whatever that looks like for you. These seven wonders are daily reminders that you matter, too. It’s time for you, so you can be there for them.

Support

We are stronger together, so surround yourself with positive people in real life as well as online. Ask for help, invest in your relationships and connect with your community. Get to know your stress triggers, and what you need to respond more resourcefully. Nourish your body, calm your mind, and be a kind friend to yourself by ditching shoulds, comparison and perfection.

Simplicity

Declutter your mind, space and schedule, break down your workload into manageable chunks, and try single- instead of multi-tasking. Slow down and set clear boundaries and realistic expectations for yourself and others. Pay mindful, non-judgemental attention to all the demands and distractions, giving yourself daily permission to switch off.

Senses

Use your breath and your senses to calm your nervous system and ground you in the present moment. Look up and notice what you see. Listen to the orchestra of sounds around you - and the spaces in between. Feel your feet in contact with the ground. Breathe in the aromas of the changing seasons, and savour the taste of your food at every meal.

Smiles

Practice gratitude to help you focus on the good stuff, get perspective on the bigger picture, balance out the inner critic, and build your emotional resilience. Focus on the things you can control. Choose more of what energises you and brings you joy - you need and deserve these moments, big and small. Spread kindness, give and receive thanks, and smile :)

Screens

Taking regular screen breaks can benefit your wellbeing, productivity, relationships and more. Try setting some boundaries such as ‘no phone zones’ in space or time, or managing your notifications and settings to reduce the pull of the screen. Use an old fashioned alarm clock in the bedroom, consider a social media detox, and make conscious choices about who to follow online.

Sleep

The stresses of modern life have a tangible and detrimental effect on our sleep cycles. Pay attention to your own individual needs and habits so that you can sleep better, to feel better. As well as restorative sleep, schedule purposeful, active rest and nourishment such as meditation, reading, movement, creative hobbies and time in nature.

Signposting

We all have mental health - and just like physical health, better mental health can benefit everyone. If you are worried about yourself, a friend or colleague, consider seeking professional support to help you take the next steps. Reaching out for help is not a sign of weakness - it’s one of the strongest and bravest things that you can do.

You can find more information and lots of free resources at mhfaengland.org and mind.org.uk