Take care of yourself too
Caring for someone else starts with caring for yourself. Explore resources designed to help carers manage stress, rest, and recharge.
The 5 Ways to Wellbeing
Five evidence-based actions proven to improve everyday wellbeing.
10 minResearch by the New Economics Foundation, used by NHS and the Mental Health Foundation: Connect with people, Be active, Take notice of the moment, Keep learning, and Give to others. Small daily steps in each area are shown to boost mood and resilience.
Box Breathing (4-4-4-4)
A simple breathing method used to calm anxiety quickly.
5 minInhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 1-2 minutes. Box breathing is recommended by NHS Every Mind Matters to lower the stress response when you feel overwhelmed.
Coping With Anxiety
NHS Every Mind Matters guidance on managing anxious thoughts.
15 minTry naming what you are worried about, then challenging it: "Is this definitely true? What would I tell a friend?" NHS tips include limiting news, steady breathing, and talking to someone you trust. See nhs.uk/every-mind-matters for the full list.
Mindful Body Scan
A proven mindfulness practice to release held tension.
15 minSlowly move attention from your toes up to your head, noticing tension without judgement and letting each area soften. The Mental Health Foundation highlights body-scan practice as a way to reduce stress and improve sleep.
The STOP Technique
Stop, take a breath, observe, proceed — a mindful pause.
5 minS = Stop what you are doing. T = Take a breath. O = Observe thoughts, feelings and body. P = Proceed with awareness. Helps you respond rather than react in stressful moments.
Better Sleep Tips
NHS sleep hygiene advice for a more restful night.
10 minGo to bed and get up at the same time, wind down screen-free for an hour, keep the bedroom cool and dark, and avoid caffeine late in the day. If sleep is regularly disrupted, speak to your GP. See nhs.uk/every-mind-matters for more.
Wind-Down Hour
A simple routine to help you fall asleep more easily.
20 minDim lights, switch off screens, try a warm drink or a few pages of a book, and write down any worries for tomorrow. A consistent wind-down hour trains the body to settle.
Couch to 5K
The NHS beginner running plan to build activity gradually.
30 minA nine-week plan that starts with short walks and jogs, building to running 5K. Free on the NHS. Physical activity releases mood-boosting endorphins and reduces stress.
10-Minute Desk Movement
Short movement breaks to ease tension from sitting.
10 minNeck rolls, shoulder shrugs, gentle twists and a short walk — every hour if you can. NHS recommends 150 minutes of activity a week; even 10-minute bursts count.
The Eatwell Guide
The NHS guide to eating a balanced, healthy diet.
10 minBase meals on starchy carbs, eat at least 5 portions of fruit and veg a day, include protein, choose unsaturated fats, and keep water handy. Steady meals support energy, mood and concentration.
Stay Hydrated
Why water matters for mood and energy.
5 minEven mild dehydration can affect focus and mood. Aim for 6-8 glasses of fluid a day (NHS). Keep a bottle nearby and drink more in warm weather or when active.
Managing Low Mood
Practical steps from Mind for coping with low mood.
15 minMind suggests: stick to a routine, do something you enjoy, keep active, and talk to someone. If low mood lasts over two weeks, contact your GP or call Mind on 0300 123 3393 (Mon-Fri).
Crisis Support Contacts
Where to turn right now if things feel overwhelming.
2 minSamaritans: 116 123 (free, 24/7). Shout: text SHOUT to 85258. NHS 111 (option 2, mental health). In an emergency call 999. You are not alone — help is available.