Your Mental
Health Matters

1. Self-Care

Self-care doesn’t have to mean booking yourself into a luxury spa for the weekend, (although, wonderful if you get the opportunity) it may just mean an hour in the bath or 10 minutes with a cup of tea and a good book. Its just the opportunity to take a breather, reset, restore and refill your energy cup.

Prioritise the basics- There may not be time to pamper, but do make sure your basic needs are met every day.

Sleep: Try to get at least 8 hours of sleep a night.

Eat: Try not to skip meals and ensure you eat a healthy balanced diet.

Time for Yourself: Remember you are important too!

More Time for Yourself: Take some extra time each day to do something you enjoy that’s just for you. Make it a regular time slot and build it into the daily routine so everyone knows that’s your time.

Check out your local library for books about healthy eating, or pick up a novel for your ‘me time’ relaxation.

3. Quality Time and Praise

Time and Attention: The greatest gift you can give to your children is your time and attention. Children need to know that they are loved, special, important and you are proud of them.

Play: Take time every day to switch off all distractions and just play with your children – let them set the agenda and lead the way.

Praise: Positive reinforcement is more effective than punishment.

Active Listening: Children need to feel heard and to know that their thoughts, ideas and opinions matter and are respected. Give them your full attention, you may want to summarise or reflect back what they’ve told you so they know you’ve listened fully.

For older children listen to what they are saying and also what they are not saying. Watch out for behaviour changes that may be a warning sign that something’s up. If they don’t want to chat face to face – starting a text or post it note chat may feel more comfortable. It may help to do a shared activity that provides a distraction and avoids eye contact that may feel uncomfortable.

Listen without judgement- children need to know you will support them unconditionally- even if you don’t always approve or agree with them.

5. Meditation and Mindful Moments

A meditation practice creates an opportunity for stillness and grounding to the present moment. Many people find that anxiety, fear and uncertainty melts away.

If you imagine a snow globe after it has been shaken – that represents our minds as we go about our day, full of business and juggling tasks. Once the snow globe settles and you can see clearly, that’s kind of how meditation works, there is calm and clarity.

You can create mindful moments throughout the day by just trying to bring your focus to one single thing at a time instead of the snow globe effect. For example, just doing the cleaning, cooking or washing the car can bring the opportunity to focus your mind on your actions and gently pull it back when it drifts onto other things. If your work day is stressful- taking 5 minutes out to meditate may just help your mind settle and find the solutions you need or calm you down so that you feel less panicked and stressed. You may want to try out some breathing exercises that can help with this.

Walking meditations are a great way to get into the soothing vibes of nature. Try this as a family activity or alone. Take time to really look at and study a flower, a tree, a leaf. Talk about what you notice – use different senses touch, smell.

7. Routines and Boundaries

A structured routine for the day may help provide focus and purpose. Children thrive on routine; it makes them feel safe and secure. Particularly when anxiety levels are high, as they have been for many recently, routine provides a slice or normality and predictability to cling to.

Boundaries may seem like you’re laying down the law, which may be uncomfortable for some people. You may wish to get the family involved and write some family rules and boundaries together, this creates a ‘buy in’ and ensures everyone knows what the family values are and what is expected of them. Try to stick to the boundaries you’ve put in place as once you give in once its easy to keep doing it. Decide what standards you want to commit to and the consequence if someone crosses the line.

9. Positive Attitude

It’s not always possible to control the current situation, but you can control how you react. To gain control, fill yourself up with thoughts that create certainty and hope.

Power up resilience and coping skills through positive affirmations, indulge in activities you enjoy, stay connected with the people that make you feel good and accept yourself right where you are.

The more good thoughts you can plant, the more good feelings will bloom.

Gratitude: Even in the most difficult situation, there is always something to be grateful for. The more you actively seek things to appreciate, the more things you find to be grateful for.  Gratitude is a superpower for uplifting mood. Even if you are not feeling good when you start, gratitude helps to shift mindset and raise positive energy.

Some people choose to make this a reflection at the end of the day or keep a gratitude journal, or you can just notice and appreciate things as you experience them.