1. Practice self-compassion: be kind to yourself, especially during difficult times.  Notice your inner dialogue – would you speak to a friend or loved one this way?  Try to speak to yourself in kinder language, with understanding of your difficulties and limits.

​

2. Maintain a routine: having some structure to your day can bring a sense of stability and anchor us into the day when things feel overwhelming. Little things like, waking up at the same time each day, having a set bedtime and bedtime routine, a time set aside each day for exercise (nothing big, a gently walk is great) and making sure to have regular mealtimes can be a great way to structure each day for yourself.

 

3. Prioritise rest and sleep: Sleep is vital for emotional resilience and cognitive functioning. Aim for a consistent sleep schedule and give yourself time to wind down before bed by reducing screen use and stimulating exercise. Think of a bedtime routine we may develop for a child, to include, milk, bath, book and bed.  The same applies to us as adults, we need time to develop a sense of calm for our brains particularly if the day has been long, challenging or tense. 

 

4. Connect with others: Sometimes when we feel we are struggling emotional or when we feel overwhelmed, we can want to hide away and disengage from loved ones. However, we all need connection – as humans we are social beings and need to feel connected to people who we feel safe and secure to help us feel a general sense of wellbeing.  If you can, try and reach out to someone you trust, even if its just a short chat.  Feeling heard and supported can make a big difference to our overall mood or anxiety. 

 

5. Connect with Nature: There is growing research which says that nature is an excellent way to calm our nervous system. Even if it’s just for half an hour each day, try and get outside, be near to the calming effect that nature can bring, fill your lungs with fresh air and connect with the soothing effect this can bring us. 

 

6. Move your body: Regular physical activity, even a gentle walk, can lift your mood and reduce stress and anxiety.  Choose movement that feels good for you – don’t put pressure on yourself to perform in a certain way/do a certain exercise or compare yourself to others.  Go on your feeling and what feels right/good for you. If you enjoy music, think of pairing your exercise with your favourite playlist for an extra boost of serotonin. 

 

7. Take breaks from social media: social media can be a great place to connect to people or relevant groups however it can also be a great source of negativity and a place where we can start to compare our lives unfavourably to those of others.  This can impact on our mood dramatically and can disconnect us from living our own life or from truly being with our loved ones – we spend time scrolling instead of communicating or living!  Give yourself permission to step away when needed and be mindful of what you are consuming. A “weekend break” from socials or a designated time in the day when you leave your phone alone can be a great way to start practicing this.

 

8. Practice Grounding techniques: If you are feeling anxious or overwhelmed, grounding exercises (like noticing five things you can see, four things you can hear, three things you can touch, two things you can smell, one thing you can taste) can be helpful to bring you back into the present moment and help reduce rumination. 

 

9. Set Boundaries: It’s okay to say no. Remember, “No” is a full sentence and doesn’t need justifying. Protecting your time and energy helps reduce burnout and resentment, and makes space for what truly matters to you.

 

10. Seek Help when needed: If things feel too heavy to manage alone, therapy can offer a safe space to explore what’s going on and find ways to feel more in control.