How to practise self-care

'Self-care' describes the actions, however small, people take to protect and improve their health and wellbeing.

Dr Knut Schroeder, GP and founder and director of Expert Self Care, explains that self-care in long-term health conditions includes everything that people can do between appointments to help improve their wellbeing.

If you are battling with low self-esteem, anxiety, depression, a long-term health condition or poor work-life balance, here are a few tips to help.

Be mindful

If you often find yourself overwhelmed, mindfulness meditation might be worth a go. Many people dismiss the technique, believing it requires sitting in silence for 30-60 minutes of the day. Adiba Osmani, co-founder of drop-in meditation studio Inhere, insists that this is not the case. All you need is a few minutes.

She says: "It's about keeping centred, taking in what's around you, and then coming back to an anchor - yourself."

"Follow your breath to settle your attention, then focus on everything around you as you continue your breathing," Osmani suggests. "Become completely absorbed in what you can hear, feel, smell or see."

If you’re not someone who can switch off, persistence is key. She suggests focusing on something that resonates with you, such as a piece of music.

For more tips on guided breathing, experiment with these relaxation exercises. You can also try guided meditation through specialist apps, or look for a class near you.

Try yoga

Yoga is hailed as one of the best exercises to improve your mental health, as well as helping to relieve migraines, arthritis and asthma.

Liz Oakley, yoga instructor at MoreYoga, explains that practising yoga in the morning before work can make you more productive and more focused, boosting your energy levels for the day.

She says: "Practising after work can help to reduce stress, calm the mind, soothe any aches or tensions from the day and improve your sleep."

If you want to try your hand at yoga, but aren’t sure about attending a class, try watching Yoga With Adriene. Her popular YouTube videos can be done from the comfort of your living room and cater to all abilities.

Fresh air

We're constantly told exercise improves our mental health, but it can feel like a conflict - you need a mental boost to start exercising, but you need to exercise to get that mental boost.

Stock up on vitamin D

The lack of sunshine in autumn and winter leaves many people feeling depressed. This is called seasonal affective disorder (SAD). As we can’t naturally get enough vitamin D during these months in the UK, or make up for deficiency through diet changes, the government recommends taking a daily supplement of vitamin D during the winter months - or all year round for some people with a high likelihood of deficiency.

Get some rest

The average adult needs between 7-9 hours of sleep a night. If you have trouble sleeping due to anxiety, controlled breathing can help clear the mind and relax the body. There are plenty of guided breathing exercises for sleep available, but having a phone close to where you sleep may not help your insomnia.

Trust your gut

Your brain and gut are more in sync than you think. The 'gut-brain axis' describes the link between the two.

Laura Tilt, a registered dietitian at Tilt Nutrition explains that this information superhighway not only transmits signals that control digestion and the movement of waste through your gut, but also connects your brain’s emotional centres with digestive function.

If you often rely on a sweet treat to cheer you up, Tilt warns that this may actually be counterproductive. Research suggests gut bacteria may potentially influence our mood, so it's one more reason to eat for your microbiome.

"High-sugar, low-fibre foods such as sweets and biscuits light up the pleasure centres in our brain, giving us temporary distraction when we feel low in mood or in need of an energy fix," she says. "But these types of food aren't that helpful for our gut bacteria (microbiome), which love fibre-rich, nutrient-dense foods."

Check out self-care apps

Digital self-help apps have grown in popularity, with many being available for free as an accessible quick fix for those with anxiety.

Liz Ritchie, a psychotherapist based in Northampton, UK believes mental health apps can be beneficial if you are waiting for treatment.

She says: "Many people with mental health issues are waiting an unacceptable level of time before accessing treatment. But apps are ostensibly free and non-judgemental, and there are no waiting lists."

Ask for help

Studies have shown that socialising can combat depression and reduce your chance of developing dementia.

Ritchie says: "A social or familial support system can be fundamental to your self-care. People with strong social support experience less stress and exhibit better overall health than those who are socially isolated."

Your pharmacist can also help you with self-care if you have a minor condition such as a sore throat or a cold. They will assess your symptoms, taking into account other medicines and long-term health conditions before advising you on treatment. With building pressure on the NHS and antibiotic resistance, treating minor illnesses with self-care is better for everyone.

Keep it up

Hannah Daisy, an occupational therapist explains that self-care can be as simple as remembering to take your medicine, picking your socks up off the floor or opening a window.

Make your daily self-care window non-negotiable. Whether it's five minutes of meditation or getting round to something you’ve been meaning to do, pencilling in a little 'me time' no matter how small, is a handy tool for stress management.

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