Self-care
Nourishing your well-being.
Support your own brain health. Think of self-care as your gift to yourself. It’s about doing things that help you recharge, reduce stress and stay balanced – like getting enough sleep or eating well. Self-care doesn’t have to be complicated or expensive. It can be as simple as taking a walk in nature, reading a book or spending time with loved ones. Making self-care a habit boosts your brain health and helps you show up better for yourself – and others.
Top tips for better brain health
- Be patient and kind to yourself.
- Start small and gradually increase your efforts.
- Find a self-care buddy to keep you motivated.
Physical
Try:
Taking a walk in a park or forest – a powerful combination of activity, breathing and engaging all your senses.
WHAT'S GOOD ABOUT IT
- ✓ Lifts your mood
- ✓ Lower levels of Anxiety
- ✓ Improves concentration
How it helps your brain
- ● Reduces Stress Hormones, which reduces stress
- ● Enhances emotional control, so you can manage your feelings better
- ● Build brain matter and stronger brain networks
Emotional
Try:
Writing down 3 things you are grateful for each day, which helps you focus on the positives.
WHAT'S GOOD ABOUT IT
- ✓ Helps you feel better overall
- ✓ Less time spent on worried thoughts
- ✓ Brighter mood
How it helps your brain
- ● Activates reward circuits – your brain's 'happy switches'
- ● Helps you notice good things more
- ● Strengthens positive pathways
Social
Try:
Connecting in-person with friends and family, or joining support groups, which gives you a feeling of belonging.
WHAT'S GOOD ABOUT IT
- ✓ Feels less lonely
- ✓ Share your feelings
- ✓ Less worry, less stress
How it helps your brain
- ● Calms your brain's worry and fear centre – the Amygdala
- ● Makes your body less stressed – lowers your stress response
- ● Releases feel-good Brain Chemicals, like oxytocin
Mental
Try:
Quiet time for 5 minutes. Mindfulness and attention training help you focus on the present, which puts you in control.
WHAT'S GOOD ABOUT IT
- ✓ Better focus
- ✓ Less worry and better mood
- ✓ Less stress, more calm
How it helps your brain
- ● Makes busy thoughts quieter
- ● Helps you pay attention better
- ● Fewer spinning thoughts or overthinking
Remember: Self-care is a journey, not a destination. Take it one small step at a time.
Self-care practices
Small daily actions can make a big difference in your mental well-being.
Move your body
Regular physical activity can help reduce stress, anxiety, and depression while improving mood and self-esteem.
- Take a walk in nature
- Dance to your favorite music
- Try gentle stretching or yoga
Practice gratitude
Regularly expressing gratitude can improve your mental health and well-being.
- Write down 3 things you are grateful for each day
- Practice mindfulness meditation
- Share your gratitude with others
Connect with others
Social connections can improve your mental health and well-being.
- Spend time with friends and family
- Join a support group
- Volunteer in your community
Mindfulness and meditation
Mindfulness and meditation can help reduce stress and improve mental well-being.
- Practice mindfulness meditation
- Try a guided meditation app
- Incorporate mindfulness into your daily routine