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!

1. Breathe in through you nose for 4 seconds 

2. Hold you breath for 4 seconds

3. 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. 

1. Breathe in through you nose for 4 seconds 

2. Hold you breath for 4 seconds

3. 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!

1. Breathe in through you nose for 4 seconds 

2. Hold you breath for 4 seconds

3. 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:

• Did you notice anything that you haven’t noticed before?

• What can you hear?

• What can you smell?

• 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.