Wellness toolkit
Just like you have a first aid kit at home for injuries, you can have a wellness toolkit to help improve your wellbeing.
You can have a look at the resources below on how to create your own wellness toolkit (some call it a self-sooth box/kit).
We have also listed some suggested resources that can start you off while you build your own toolkit that works for you.
Re-learn how to breathe
Breathing deeply triggers the “relaxation response.” This is because it oxygenates the blood, slows the heart rate, calms emotions and floods the body with energy.
Here is a simple deep breathing exercise to reduce tension:
- Sit comfortably. Place one hand loosely on your abdomen, one hand on your chest.
- Inhale slowly and deeply through your nose, focusing attention on your breath.
- Exhale slowly and fully, not forcing the breath.
- As your body establishes its own easy rhythm, let hands drop.
- Continue as long as you wish.
We’re encouraged to eat at least five fruit and vegetables a day to take care of our physical health, but what about our mental health? Research carried out by the New Economics Foundation found that there are five ways to wellbeing.
- Connect
- Be active
- Take notice
- Keep learning
- Give
Learn more on our 5 ways to wellbeing page.
We have a large list of mental health and wellbeing apps that can help you with difficulties such as anxiety, eating disorders, obsessive compulsions, addiction and panic attacks. Test out a few and see what works for you.
Sleep allows our bodies and minds to recover, regulate, and function well.
Have a look at our page on sleep where you can find organisations, factsheets, videos, podcasts and exercises which can help you get a better nights sleep.
The Wellness Flower from Penumbra can help you recognise when you are feeling well and when you are not feeling so good. This can then help you find ways to handle difficult situations, make positive choices and improve your wellbeing.
Download a copy of the Wellness Flower below –
Positive affirmations are encouraging phrases or statements which can counteract unhelpful thoughts.
It is easy to start using positive affirmations – just pick a statement that works for you and repeat it to yourself. This can be out loud or in your head.
Positive affirmations can help motivate you when you’re feeling stuck or struggling to get starting with something. They have also been proven to improve self-esteem, and reduce stress and anxiety.
Learn more on our positive affirmations page.