Self-care Tips and Suggestions
There are many ways we can look after ourselves to combat anxiety and stress. It might be as simple as turning your phone off for a break during the day - or buying a box of individual ice creams if you struggle not to eat a whole tub at once. (I need that one to start working soon.) All the tips and suggestions on this page were sent in by readers of this website or followers on social media. I haven't edited any of them so please don't judge what other people are doing!
If there's anything you'd like to add please use the links at the bottom to get in touch.
If there's anything you'd like to add please use the links at the bottom to get in touch.
A weighted blanket made a huge difference to my quality of sleep
BETTER SLEEP
(Sleep doesn't just have to be at night. If you're running at a sleep deficit then taking naps can be really useful. It can feel like a real treat going to bed for 20 minutes or an hour during the day. Please set an alarm if you have something you need to do later.)
BEFORE
Cut down on caffeine & alcohol intake
Heated eye masks with essential oils
Hot chocolate drink made with milk
Long hot shower or bath
Make the room as dark as possible (blackout roller blinds?)
Move your phone charger away from the bedroom
No “blue screen” time before bed
No pets on the bed (I'm assuming that's dogs, because our cats OWN the bed!)
Use an App. Suggestions sent in include Awesome Breathing, Calm (sleep and meditation), Down Dog (yoga and meditation) and Presently (gratitude journal). If you don't have a smart phone xhalr.com (breathing for sleep and lowering anxiety) works on any web browser.
Watch Tom Hardy reading CBeebies Bedtime Stories (available on YouTube)
"Yodelling atop a mythical hill" (this is a lovely family-friendly metaphor)
Yoga breathing
DURING
Listen to a recording of waves on a tropical beach
No electronics in the bedroom
Sleep under a weighted blanket
Try earplugs to see if noises are keeping you awake
If you’re awake write a story in your head that makes you smile/ re-visiting the story each night and adding more details
AFTER
Use a “Sunrise Alarm Clock” to wake up with a gentle glow and birdsong.
(Sleep doesn't just have to be at night. If you're running at a sleep deficit then taking naps can be really useful. It can feel like a real treat going to bed for 20 minutes or an hour during the day. Please set an alarm if you have something you need to do later.)
BEFORE
Cut down on caffeine & alcohol intake
Heated eye masks with essential oils
Hot chocolate drink made with milk
Long hot shower or bath
Make the room as dark as possible (blackout roller blinds?)
Move your phone charger away from the bedroom
No “blue screen” time before bed
No pets on the bed (I'm assuming that's dogs, because our cats OWN the bed!)
Use an App. Suggestions sent in include Awesome Breathing, Calm (sleep and meditation), Down Dog (yoga and meditation) and Presently (gratitude journal). If you don't have a smart phone xhalr.com (breathing for sleep and lowering anxiety) works on any web browser.
Watch Tom Hardy reading CBeebies Bedtime Stories (available on YouTube)
"Yodelling atop a mythical hill" (this is a lovely family-friendly metaphor)
Yoga breathing
DURING
Listen to a recording of waves on a tropical beach
No electronics in the bedroom
Sleep under a weighted blanket
Try earplugs to see if noises are keeping you awake
If you’re awake write a story in your head that makes you smile/ re-visiting the story each night and adding more details
AFTER
Use a “Sunrise Alarm Clock” to wake up with a gentle glow and birdsong.
HOME EXERCISE SUGGESTIONS
Be accountable to someone: tell a friend what your goals are, or set challenges for each other.
"Bear crawls" around the house (see the video above for a demonstration)
Download an app to your phone to help with exercise suggestions and keep track of your progress (there are quite a few listed under "home workouts")
Find fitness professionals you like and follow their exercise routines on YouTube
Give your core a workout by sitting on a Swiss ball rather than a chair. If it's too low for your desk raise it up with books.
Join an online class for yoga or pilates
Skipping ropes and weighted hula hoops will give you a good cardio workout
To make walking more challenging add ankle weights or take a backpack
Using an axe to split wood (definite lumberjack vibes)
Various ways of doing press-ups at home: using the stairs for your hands or feet/ putting a clap in between each push up/ using press-up stands
"Bear crawls" around the house (see the video above for a demonstration)
Download an app to your phone to help with exercise suggestions and keep track of your progress (there are quite a few listed under "home workouts")
Find fitness professionals you like and follow their exercise routines on YouTube
Give your core a workout by sitting on a Swiss ball rather than a chair. If it's too low for your desk raise it up with books.
Join an online class for yoga or pilates
Skipping ropes and weighted hula hoops will give you a good cardio workout
To make walking more challenging add ankle weights or take a backpack
Using an axe to split wood (definite lumberjack vibes)
Various ways of doing press-ups at home: using the stairs for your hands or feet/ putting a clap in between each push up/ using press-up stands
If you have anything you'd like to add to this page or would like an introductory call with John please fill in the form here.
