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

What did you do today?
What do you appreciate about today?
What made you smile today?
Did anyone make you laugh today?

Day 2 - Meditate for 5 minutes or mindful minutes

Use YouTube to find guided meditations - search guided meditation for children or download Headspace
You could also try deep breathing exercises - these can be found 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 3 - Go for a 30 minute walk

When outside think about:

What can you hear?
What can you smell?
What can you see?
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

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

Take some quiet reading time for yourself today, I recommend around 15 minutes.

Day 7 - Mindfulness colouring

Print off some mindfulness colouring sheets to colour in - I like to do this quietly or with some music.
Find some mindfulness colouring sheets below
Follow this link to find mindfulness colouring - https://www.twinkl.co.uk/home-learning-hub
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:

What can you hear?
What can you smell?
What can you see?
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.

Breathe in through you nose for 4 seconds
Hold you breath for 4 seconds
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!

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!