Wellbeing Booklet




Carla Nye Wellbeing Guide
Student Social Worker
The importance of taking
2018 time for yourself

T
 he Challenge for Carers 5 minute tips

Caring for another person is a big commitment and involves a lot of
time and considerable organisation. This responsibility can also feel

Stress Physical Social What can I do for myself in 5 1. Make a warm drink and sit
and worry health isolation minutes you might ask with you feet up while the
yourself, well, here are some kettle boils
Frustration overwhelming Depression/ suggestions of quick and
and anger and at times Anxiety simple activities you can 2. Or depending on your mood/
undertake with only 5 time of the year make a cold
minutes to spare which will drink and sit in the garden
help promote your physical while you drink it
and emotional wellbeing.
3. Sky or stargazing, weather
Low self Financial permitting spend a few
esteem pressures and minutes outside gazing at the
clouds or the stars.
concerns
4. Listen to your favourite song,
just a few minutes in time but
hearing your favourite song
will boost you for the rest of
the day

5. Try a few chair based yoga
exercises. You don’t need to
be an expert, you can get tips
online. Try sharing them with
a friend next time you talk.

The above are just some of the extra pressures carers say
they face along with looking after their cared for, and their

own health and wellbeing

The importance of making time for 20 Minutes or Longer

 yourself

At times when trying to However it is essential for So you have 20 minutes or a internet you can watch yoga
balance your own physical, emotional bit longer to yourself. Don’t and Pilates videos and
multiple and mental health to take pick up the duster or start the instructions on you tube
factors in time for yourself. Whether washing up just yet. Take the 4. Meditation, a good way to
life (i.e. this is 5 minutes or that rare moment for yourself and try slow everything down for a
stress, hour or two, making time for one of these tips for self care few minutes and let you mind
financial yourself will in fact maintain and wellbeing wander. On a rainy afternoon,
your ability to care for 1. Phone a friend, catch up on you could spend 5 minutes
responsibilities, someone else. If you are walking along a beach
employment and family able to keep yourself the gossip. Just a few minutes somewhere hot through the
commitments) along with physically and emotionally of chit- chat. Not only will this use of meditation.
caring for another person, well you are more likely to be light relief but also a 5. Adult colouring , you might
finding time for a break for provide support to others for reminder that you are not have never considered this
your own wellbeing may longer without becoming alone before but its a quick and
seem all but impossible. As overwhelmed. 2. Read a couple of chapters of a gentle way to relax.
a result prioritising time for book, whatever your 6. Complete a crossword or
yourself for your own Sometimes even taking 5 genre...romance, sci-fi or sudoku, you can even get
wellbeing and health gets minutes to sit in the garden thriller, indulge in another puzzles designed to be
gradually pushed to the with a cup of tea will world for ten minutes. Step completed in a short amount
bottom of the list. rejuvenate you for the rest of through the wardrobe, or fall of time. You don’t even have
the day. down the rabbit hole to a land to buy a book, if you have
of imagination where your free access to the internet you can
to explore. download and print free
3. Yoga/ Pilates, keeps you puzzle
physically flexible and helps 7. Watch a film or your favourite
mind, body and spirit. From TV programme (if you can
beginner to expert there are record programmes to keep
positions to suit everyone. for when you have some time
Again with access to the for you.

Looking after yourself - How being organised can help




SuggestionsCaring for another person is a big commitment and involves a lot of

time and considerable organisation. This responsibility can also feel

Eat Healthily: Get enough rest: Being organised can help limit Top tips to consider trying:
Eat regular meals, plenty Not just sleep but rest feelings or stress and anxiety.
of fruit and vegetables Try to have regular sleep Caring for someone involves 1. Ask your GP surgery/
multiple elements and things pharmacy to organise dosset
Try to make an extra patterns as much as often change quickly and boxes if you are having to
portion each meal time possible without warning. If you are manage multiple medications
which can be frozen for able to organise certain throughout the day. This will
Take a moment during the aspects of life such as eliminate you having to
another day day to sit down and refresh documentation, organise medication and will
appointments, medication prevent any errors.
Regular exercise: The simple things: and shopping for example any
This doesn’t have to be Don’t forget the associated concerns will be 2. 2. If you are computer friendly
running a marathon, even a importance of family and kept to a minimum allowing try online shopping, this can
short walk around the block friends. Take a moment you to use your time for other be done from the comfort of
will help you clear you head to call a friend for a chat hints. your armchair, and will be
and provide a few moments By organising as many aspects delivered straight to your
of life as possible you could kitchen, ultimately saving you
solitude. potentially save time and also time and you don’t even need
If you prefer cycling or running gain a sense of control, which to leave the house.
may currently be lacking.
that works too 3. 3. Use lists and schedules for
the week including all the key
This list is not exhaustive and may not be appropriate for ‘to do’s’. Keep a shopping list
everyone but anything you can to look after yourself will as you go along which will
save time when it comes to
help maintain your physical and emotional wellbeing shopping. Try using a meal
planner for the week, this will
remind you of the ingredients
you need and provide
structure.

Carers Voices Help and Support

What
 do you do to relax and take time for yourself?

Having a Attending a Gardening Don’t feel that you have to do
glass of wine one coffee morning/ everything alone.
evening as a treat support group to chat
Taking a long with others who Speak to friends and family, or Have a look in the local library
relaxing bath using understand contact local organisations who and at leaflets put through your
provide support. There are a door, often details of local
your favourite range of different ways you can organisations which may be of
fragrance access help and support. benefit to you will be detailed.
Everything from coffee
Meeting a walking mornings, support groups,
group to chat while telephone advice to face to
you take in the sights face, one on one support.

Take the dog for a Cooking your If you have access to the
walk - perhaps longer favourite meal internet there are a range of
websites which offer help and
than usual guidance and can signpost you
to the most appropriate
service.

Voices of current Start a new
carers book/ read your
favourite magazine
What they do for
themselves to
maintain
wellbeing

Looking after yourself - The Benefits of Adult
Suggestions Colouring

Eat Healthily Research has shown the energy, enhance your creativity,
Exercise benefits of adult colouring for and support healing.
your mental health. By simply colouring mandalas you
Try and keep a regular sleep pattern By taking time out of the day to sit can:
Talk to someone you trust and relax, choose the colour your • Relax & enhance meditation
mind is given time to
Seek advice/ support when needed drift and relax. Adult •Balance your body, your
Read a book/ magazine colouring has become mind, and your spirit
a popular pastime •Expand your creativity
Watch a film/ television programme and you can buy a •Increase your self-
(if you have the facility record programmes and save them range of themed awareness
books. Indulging a •Encourage your self-
for when you have a little time to yourself) passion for wildlife or expression
Use a planner/ to do list to gain some control simply colouring basic •Just have some fun,
Don’t worry about the things you cant control patterns. If money is alone or with friends
a factor it you have Another benefit of this
Take things one at a time access to the internet activity is how
you can select and print adult convenient it is. You can take it at
Regular The colouring pages simply by your own pace, some when have
searching on google. a few minutes and pick it up again
This list is not exhaustive and may not be appropriate for everyone but anything you Mandala colouring for example next time. This activity is also
can to look after yourself will help maintain your physical and emotional wellbeing (like the one below) has existed individual to you as there’s no
since the beginning of time. It’s right or wrong way to colour, its
circular shape with no beginning portable and can be done just
or end is reputed to promote about anywhere for instance in the
relaxation, balance your body’s comfort of the armchair with a cup
of tea, or weather permitting
outside in the sun.