Self Care
Norbridge Self-Care Challenge
During these uncertain times we need to look after our own mental health, so everyday choose something to help you feel good!
Day 1 - Write a diary of your day
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What did you do today?
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What do you appreciate about today?
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What made you smile today?
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Did anyone make you laugh today?
Day 2 - Meditate for 5 minutes or mindful minutes
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Use YouTube to find guided meditations - search guided meditation for children or download Headspace
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You could also try deep breathing exercises - these can be found on YouTube!
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Breathe in through you nose for 4 seconds
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Hold you breath for 4 seconds
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Breathe out through your mouth for 6 seconds.
Day 3 - Go for a 30 minute walk
When outside think about:
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What can you hear?
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What can you smell?
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What can you see?
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Did you notice anything that you haven’t noticed before?
Day 4 - YOGA
Use YouTube to find some child friendly yoga pages. Cosmic Kids Yoga is brilliant for children.
Day 5 - Call a friend
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Call a friend to just see if they’re ok, have a chat and make each other feel good.
Day 6 - Read a book alone
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Take some quiet reading time for yourself today, I recommend around 15 minutes.
Day 7 - Mindfulness colouring
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Print off some mindfulness colouring sheets to colour in - I like to do this quietly or with some music.
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Find some mindfulness colouring sheets below
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Follow this link to find mindfulness colouring - https://www.twinkl.co.uk/home-learning-hub
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Draw your own mindfulness colouring sheet.
Day 8 - Run
Today I would like you to go for a run/walk for 30 minutes.
When outside think about:
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What can you hear?
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What can you smell?
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What can you see?
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Did you notice anything that you haven’t noticed before?
Day 9 - Write down three things you're grateful for
Think about what things you might take for granted
- The air you breathe
- The sunshine in the sky
- Your loving family
Day 10 - Call a family member
Today I would like you to call a family member to check they're ok.
- How are they doing?
- Try to make them smile, when they smile - you can too!
Day 11 - Read to someone
- Try reading to someone whether it be your mum or dad or maybe a sibling.
- If you are living alone like me I might read alone or call a friend or family member to read to them over the phone or Facetime.
Day 12 - Draw a picture
Draw a picture for someone.
- Try listening to some calming music when doing this, heres a link to some music on YouTube: https://www.youtube.com/results?search_query=calming+music
Day 13 - Take some photographs
Go into the garden and take some photographs.
- What can you find?
- What colours can you see?
- Could you draw your photograph?
Day 14 - Have a bubbly bath
- Relax
- Try listening to some music in the bath
- Think about how the water sounds, how the bubbles sound, what other things can you hear?
Day 15 - Create something crafty
Make something for yourself!
Day 16 - Skype or Facetime a family member
Today I would like you to Skype or Facetime a family member to check they're ok.
- How are they doing?
- Try to make them smile, when they smile - you can too!
Day 17 - DANCE!
Today I would like you to
- Put on some of your favourite music
- Dance like nobody is watching!
- Take it in turns with your grown ups at home to choose the songs.
Day 18 - Breathe
Today I would like you to do some deep breathing exercises.
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Breathe in through you nose for 4 seconds
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Hold you breath for 4 seconds
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Breathe out through your mouth for 6 seconds.
How do you feel afterwards?
Day 19 - Do something nice for someone else.
- Draw someone a picture
- Make someone a card
- Give someone a compliment
How does this make you feel?
Did anyone compliment you today?
Day 20 - Unplug from technology
Today I would like you to remove all technology - this is for you too grown ups!
- Turn off your social media
- Turn off the X-Box and Play Station
- Think of some other things you could do today
At bedtime think about how this has made you feel, do you feel better?
Day 21 - Create a mindfulness jar
- Write down things you like to do on a piece of paper
- Cut them out
- Put them into a jar
- When you're feeling low or just need a pick-me-up, reach in and choose something to make you feel better.
I might include things like, have a hot chocolate, enjoy a book, deep breathe, meditate, go for a walk.
Day 22 - Have someone read to you
- Have some quiet time with someone special.
- If you live alone like me you could call or Facetime someone and ask them to read to you.
Day 23 - Snuggle
Have a cuddle with someone special, whether it be
- A pet
- A grown-up
- A cuddly toy.
- Think about why you appreciate that person/animal/toy being in your life.
Day 24 - Listen to music
Take some time to listen to your favourite music.
- You could do this on your own
- You could do this with someone special at home.
Day 25 - Pamper
Today I would like you to pamper yourself or someone else. You could:
- Give yourself a manicure or pedicure
- Give someone you love a manicure or pedicure
- Soak your feet in some warm water that smells nice.
- Have a soak in the bath.
- Make a natural face mask
Day 26 - Clean and reorganise
Today you must clean and reorganise a room.
- This can help you feel good when you come into that room
- Think about getting rid of some of the things you don't use anymore - you could donate them to someone less fortunate!
Day 28 - Mindful drinking
Make yourself your favourite drink then:
- Enjoy in the quiet
Think about:
- What does it taste like?
- How does it feel in your mouth?
- Can you feel the liquid going through your body?
- Does it taste different drinking it this way?
Day 29 - Watch something that makes you laugh!
Today I would like you to watch something that will make you chuckle.
Day 30 - Enjoy the sunshine (if its out)
Take a blanket outside, lay on it and enjoy the sunshine.
Day 31 - Listen to the birds
- Can you recognise any of the birds?
- What do the birds sound like?
- Are there lots of different birds you can hear?
Day 32 - SING!
Whether it be
- In the shower
- In the bath
- In the garden
- Sing your heart out!
Day 33 - Enjoy your favourite food
You could even mindfully eat your favourite food.
Think about:
- How does it feel in your mouth?
- How does it taste?
- Does it have different tastes throughout eating it?
Day 34 - Make your neighbour smile
- Draw a picture
- Write a letter to make a neighbour smile.
Day 35 - Listen to a podcast
I love to listen to Fearne Cotton's podcasts - Happy Place
Day 36 - Compliment yourself
Pay yourself a compliment today!
Day 37 - Meditate or Deep Breathe
Sit in the sunshine if you can!
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Use YouTube to find guided meditations - search guided meditation for children or download Headspace
-
You could also try deep breathing exercises - you can find these on YouTube!
-
Breathe in through you nose for 4 seconds
-
Hold you breath for 4 seconds
-
Breathe out through your mouth for 6 seconds.
Day 38 - Eat your lunch outside
(Weather permitting) Eat your lunch in the fresh air.
Day 39 - Enjoy a cold glass of water
Enjoy a glass of cold water. You could even make fresh lemon water or lemonade.
- Enjoy in the quiet
Think about:
- What does it taste like?
- How does it feel in your mouth?
- Can you feel the liquid going through your body?
- Does it taste different drinking it this way?
Day 40 - Relax
Relax to the natural sounds in your garden.
When outside think about:
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Did you notice anything that you haven’t noticed before?
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What can you hear?
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What can you smell?
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What can you see?
Day 41 - Write positive notes
Write positive notes and leave them around the house.
You could:
- Put them under their pillow
- Inside their favourite mug or in the tea bag pot
- Put them around someones toothbrush
- Inside someones pocket
Day 42 - Thank someone
Thank someone for something.
- Thank them for being in your life!
- Thank them for the things they do for you
Day 43 - Talk about how you feel
Today discuss how everything makes you feel.
- When you get out of bed
- When you eat
- When you wash
- When you play
Day 44 - Set yourself a new goal
Set yourself a goal
- What would like to achieve?
- When would you like to achieve it by?
Day 45 - Do something for someone
Do something for someone in your house.
- Make someone a drink
- Run someone a bath
- Make someone something
Day 46 - Clouds
Today look into the sky up at the clouds
- Can you see some shapes?
- Why not tell stories through the clouds!
Day 47 - Help someone
Today help someone. Whether it be:
- Wash the dishes for someone
- Tidy up
- How does it make you feel?
Day 48 - Wear your favourite outfit
Whether it be your comfies or your best party clothes!
Day 49 - Count the stars or count the clouds
- How many can you see?
- Do you believe there are other meanings behind the stars?
Day 50 - Watch your favourite movie or TV programme
Enjoy!!
Day 51 - What do you like about you?
- Draw or write 5 things you like about yourself
- Talk to someone about the 5 things you like about yourself
Day 52 - What makes you happy?
- Write a list or draw all the things that make you feel happy
- Talk to someone about the things that make you happy
- Do something that makes you feel happy!
Day 53 - If you could have one wish what would it be?
If you had one wish what would you wish for?
- Write or draw your one wish
- Talk about what you would wish and why?
Take a look at some of the wonderful resources you can download and complete.
