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Autumn self care tips. 12 Easy ways to keep yourself well this Autumn

Autumn self care tips. 12 Easy ways to keep yourself well this Autumn

Health & Wellbeing

Autumn self care tips

As Autumn draws in it can be a good time to slow down a little and to enjoy a slightly calmer pace of life.

Looking after ourselves is also important as it helps keep us fit and healthy and helps us fight off common colds and flu. If we’re in tip top condition we can then help others to our maximum potential.

Here are my top 12 Easy Autumn self care tips

autumn self care tips. Image of woman in front of a beach with her arms raised

Release what is no longer working for you

Traditionally autumn is a time of shedding, pruning and paring back to good wood and we too may find it useful to think about what is still serving us, and what needs to be pared away or dropped altogether.

With the slightly slower pace of life we might find we have time to think about small changes we can make so we’re kinder to ourselves and starting to acknowledge our own needs. Where we take the pressure off ourselves physically, mentally and emotionally and cut ourselves some slack.

autumn self care tips manage stress. image of woman holding her head in her hands on a pink background

Manage your stress levels

Stress can cause problems if not carefully managed. Try taking a little time each day to unwind properly.

Try keeping a journal or an art journal or simply a sketchbook and some watercolour paints so you can play and experiment whilst watching the tv! Or take up an absorbing hobby and find time in your week for it.

If possible give yourself a little ‘white space’ in your diary where you have nothing planned, so you can potter around and rest if you need to or do those little jobs that you’ve been putting off, but at a slower pace so they’re done properly. We all need space to ‘breathe’

Write down a list of what is worrying you and then write a solution to what you could do to resolve the situation – often that is enough to calm your stress levels back down to a sensible level!

Having a good book or a magazine on the go can also be helpful, as can listening to music, podcasts, audio books etc. What you need is something to capture your attention completely, so it takes your mind off whatever you’re stressing about!

Invest in a course of Reflexology, Reiki or Massage treatments – to keep your stress levels at bay.

Book your appointment by going to https://www.sarahcooper.co.uk/book

 

Read more about managing your stress levels https://www.sarahcooper.co.uk/7-great-ways-to-reduce-your-stress-levels/

autumn self care tips get outside in daylight. Image of a pair of trainers on an autumn day

Get outside during daylight hours – preferably each morning

If you find that your body clock is a bit out of kilter or you find that you’re struggling to sleep, try getting out for a walk, do some gardening or even just sit in the garden first thing.

Daylight helps you produce the right hormones to help you sleep. Exercise is also good for unwinding tired minds and that in turn can help you to sleep.

autumn self care tips sleep

Have a good night time routine to help you sleep

Have a good night time routine which helps you to unwind after a busy day.

Write a list of everything you need to remember tomorrow so you’re not trying to keep it in the forefront of your mind.

Aim to go to bed and get up at the same times each day

Start your wind-down routine from the minute dinner is over.

Having low level lighting and avoiding caffeine after 2pm can help.

Read my article on Bedtime Rituals to help you sleep

https://www.sarahcooper.co.uk/effective-bedtime-rituals-to-help-you-sleep/

autumn self care tips image of blanket, cosy candles and pumpkins giving a cosy autumn vibe

Snuggle up and get cosy!

The darker nights are perfect for curling up with a good book or for spending time on hobbies that we don’t have time for during the lighter summer months.

Or for lighting some scented candles, creating a cosy environment and for snuggling up under a blanket.

Invite your friends around for a cosy night in and do some crafting or make cookies or make some soup together.

For some of my fabulous soup recipes go to https://www.mamacoopskitchen.co.uk/soups

autumn self care tips have fun. Image of a gathering of women with sparklers having fun

Have some fun

It may be possible for us to find a way of incorporating more fun into our lives, to be a bit playful, to experiment and grow but also to deeply rest.

Alternatively watch a funny film, or watch some comedy programmes on the tv. Or just experiment with a new recipe, go a different way to work or pick something new off the menu at your favourite restaurant.

Or try doing something completely new for an afternoon.!

Autumn Self Care tips skin care

 Take care of your skin

Remember to do your skin care routine, using a good quality moisturiser with an added spf factor of 30 and have a weekly exfoliate and face mask. 

Use a lip balm to keep your lips supple. Stay hydrated as this will help your skin too.

You can incorporate some facial reflexology moves into your skin care routine. Ask me if you’d like me to show you some moves you can include

autumn self care tips<br />

 Eat a healthy balanced diet and stay hydrated

By eating a healthy, balanced diet full of wholegrains, fruit and vegetables, nuts, seeds and healthy fats we can keep our gut healthy which in turn helps with your immunity.

Eating a diet rich in protein, fibre and whole grains can also help stabilise blood sugar and keep anxiety at bay.

Keeping hydrated is important for allowing our cells to function as effectively as possible and can help us flush out any potential viruses and infections. It can also help with focus and concentration.

autumn self care tips

Notice what is around you

Try to notice the little things in life. The way the sun shines on the trees, the colours, the sunrises and sunsets, the crunch of leaves under foot, the feeling of the wind blowing your hair. It’s easy to go about daily life without noticing the things that make a difference!

Challenge: On a nice day go sit in the garden for 5 mins and do NOTHING apart from notice what you can see, hear, smell, feel and touch.

 

You don’t need to set a timer for this – if you do chances are after 2 mins and 24 seconds you’ll be looking to see if your time is up.

autumn self care tips

Keep a gratitude journal

Each day think of 3 things you’re grateful for in your life. Keep adding to it and every so often read through your list. It is good for boosting your mood and keeping you focused on the good stuff in life.

Often we get tangled up in how bad things are or how things are tough going without remembering how many things we have to be thankful for.

autumn self care tips digital detox, image of woman sitting in chair reading whilst her mobile phone is in a basket out of the way

Have a digital detox

We can spend way too much time faffing aimlessly on our phones with endless notifications telling us someone has liked our comment or added a photo. Often if you switch  your phone off for a day you come back to find that nothing really important has happened.

Try leaving your phone downstairs overnight so you’re not tempted to scroll aimlessly at 3am and if you are able to, try keeping your phone on silent for most of the day unless you’re actively expecting a phone call.

You could delete or offload your social media apps on your phone so you have to actively log into the main website if you want to scroll.

autumn self care tips vitamin d. Image of vitamin d capsule being held up to the sunlight. With clouds in the background and a blue sky

Take some vitamin D (if you need to!)

The NHS recommends that we take vitamin D during the winter months as it is fairly unlikely that we’re going to get enough from daylight or food sources on its own.

To read more about why we should take vitamin D and the recommended doses go to https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/

Why exercise?

Why exercise?

Health & Wellbeing

Why exercise? 

There are lots of reasons why we should incorporate exercise into our daily routine, not least because it feels good, and anything that makes us feel good has to be a good thing, right? 

Benefits of exercise: Exercise can help you: 

 

  • Boost your energy levels
  • Stay flexible/supple
  • Sleep better
  • Feel good
  • Keep in tip top condition
  • Gain strength /muscle mass
  • Lose weight / tone up
  • Maintain health/recovery from injury
  • Manage your mental health
  • Relieve your menopause symptoms
  • Manage stress levels, 
  • Reduce anxiety
  • Lift low mood
  • Improve brain health/ improve cognitive function
excercise running fast

Barriers to exercise

If exercise is so good for us, why do some of us feel so resistant to doing it? 

For many people the word exercise conjures up negative memories of shouty PE teachers, being picked last for PE at school or being made to do endless cross-country runs on cold, muddy playing fields.

Or it feels like yet another chore to add into our already too-busy lives. Or maybe it feels like you’d have to invest loads of time and/or money (that you probably don’t actually have!)

For some of us exercise is hard because of having children to care for or family caring responsibilities and it’s hard to get time to sit down for a minute, let alone then do some formal sort of exercise.

Does it have to be this way? No! Absolutely not! (Apart from the last one 🙂 

why exercise. Image of women taking a zumba class

Shift your mindset (if you need to!)

If you’ve always had negative thoughts and feelings towards exercise, now may be a good time to shift your mindset.

Given that there’s lots of evidence that exercising can make you feel better maybe it’s time to start focusing on the positives of exercise.

Think about how it can give you more energy, lift your mood and hopefully help you lead a longer, more active life.

Something to consider: 
What if by adding exercise into your life you felt better and it ended up being a joy and not a chore, and thus making it more likely that you’ll cope with whatever life throws at you? With plus points of it helping you release tension, unwind your tired mind, decrease your stress levels, relieve anxiety, and helped you feel good about yourself?

excercise gym

What exercise should I choose?

There are a wide variety of types of exercise available these days, from online Pilates classes, to team sports like hockey or football. 

The key is to pick something you’d actually enjoy enough to keep doing! This may be one key thing like swimming or yoga, or a range of things to keep your interest piqued. 

Your choices may be influenced by your 

  • Budget
  • Lifestyle
  • Schedule
  • Physical capabilities
  • Family commitments

Top Tip:

If you’re lacking in budget there are some good free online yoga classes available. Yoga with Adrienne is popular on YouTube https://www.youtube.com/user/yogawithadriene

 

Choices may include:

  • Formal types of individual exercise like joining a gym or a fitness class which take place at a set place/ time
  • Ad hoc / Regular exercise like swimming or jogging /running
  • Online classes (free/paid for/by subscription) like yoga, Pilates etc
  • Team sports like rugby, netball, football, basketball etc
  • Fun, spontaneous types of exercise like dancing whilst the kettle boils or skipping
  • Running day to day errands and dog walking (or just take yourself if you don’t have a dog) 
diary

Ways to make exercise happen

If can help to put your exercise slots into your diary like you would any other appointment.

You could have set days or times to exercise or it could be simply part of your morning or evening routine so it becomes an ingrained habit like doing your skincare or brushing your teeth.

Some ideas to try!

  • Try going out for some fresh air every lunchtime – even if it is just a walk around the block.
  • Take up gardening
  • Try taking the stairs, not the lift if your mobility allows
  • Try walking for 15 mins then turn around and walk 15 mins back
  • Ride your bike or walk to the shops when buying just a few bits
  • Do the school run on foot or walk to work if possible.
  • Instead of meeting friends for a coffee in a coffee shop try meeting somewhere like a park and have a takeaway coffee whilst you walk and talk, or go for a swim and have a coffee afterwards.
  • Treat yourself to a National Trust membership or an English Heritage membership and spend time at weekends visiting different properties for a walk. 

More Reading

 Other ways to enjoy an active lifestyle https://www.sarahcooper.co.uk/active-lifestyle-ideas/

 

How to be kind to yourself

How to be kind to yourself

Health & Wellbeing

Are you kind to yourself or do you put everyone else first all the time? Whilst I’m not saying we should put ourselves first the whole time, it is a good idea to be kind to ourselves. To be self-kind, if you like.

 

What do we mean by being self-kind?

What is meant by being self-kind? I think of it as the point of balance between being selfish and being selfless. Being selfish is where you put your own needs and wants first the whole time without thinking of the other person, and being selfless is the opposite.

Being selfless is always putting everyone else first, which can lead you to feeling exhausted and burnt out, and unable to help anyone. If you’re feeling frazzled you’re not going to function at your best, you could end up exploding, crumpling into a heap or worse, becoming ill.

How to be kind to yourself-get the balance right

Being self-kind allows you to give and take in equal measure, where you’re being thoughtful and kind to your friends, family and colleagues but you’re also remembering that you too have wants and needs! It’s all about saying actually tonight I need a bath or an early night or this week I need a massage or reflexology treatment, or for someone else to make dinner please. Where you remember to pencil yourself in time to dedicate to your own hobbies, have some fun, go for a long walk, catch up with friends or simply have a nap! Where you allow others to help you for a while, rather than you always running around after others.

Preserve your energy for the things that matter 

Being self-kind involves preserving your energy for things that are a priority for you and for saying no to anything that zaps your energy. If you preserve your energy for those things that matter to you you will have more chance of being able to stay well and to be able to help others when they need it. Rather than collapsing in a heap, exhausted after running around looking after everyone else in your life. This is very much about your life mattering too. You’re as important as anyone else and that you deserve to have times of rest and replenishment as much as the next person.

Relaxation What is it and why is it so important 1

Speak kindly to yourself

Self-kindness  involves speaking to yourself in a kind way and showing yourself self-compassion. Instead of beating yourself up every time things don’t quite go according to plan, speak to yourself in a kind way. Use encouraging words like you would to a small child. Allow yourself to try new things and experiment without needing  everything to be an amazing success right from the get go! Give yourself permission to play, to tweak and change how you do things until you do get the results you want. 

Look after your physical needs

  • Eat a healthy, balanced diet with lots of fruit and vegetables, plenty of good quality protein and the occasional treat!
  • Keep well hydrated
  • Get plenty of sleep
  • Manage your stress levels
  • Take some exercise
  • Take some time out when you need to
  • Allow yourself time to deeply rest

Accept yourself for how you are!

Another key part of being self-kind needs us to accept ourselves for how we truly are. Often we feel like we’re not enough (or conversely, too much!) because only we know our innermost thoughts, feelings and so on. We all know what we can’t do but we ARE all enough. The things we struggle with, our little imperfections are what makes us unique and loveable, 3D and wonderful! Our quirks and foibles aren’t something to be pushed to one side but something to be celebrated! 

https://www.sarahcooper.co.uk/what-is-self-love/ 

Effective bedtime rituals to help you sleep

Effective bedtime rituals to help you sleep

Health & Wellbeing

What is a bedtime ritual or routine for adults?

A bedtime ritual or routine is a collection of calming activities to help you completely unwind from the day just gone and to prepare you for the day ahead.

How does a bedtime ritual help you sleep?

A bedtime ritual can help you sleep as you go to bed relaxed in the knowledge that everything you need has been laid out for tomorrow, your worries and to-do list has been taken care of, you’re calm and ready to drift off to sleep!

You’re not having to lie awake tossing and turning, wondering where you put your work bag or whether you’ve got something for tomorrows packed lunch as you’ll have all this prepared ahead of time.  Your evenings will be filled with calming activities and low lighting and soft music to help your body start to relax.

bedtime rituals to help you sleep image of blurred woman and clock

Things to include in your bedtime ritual:

Creating a calming environment right from when you come home from work/university/ school etc. Start early.

Timing is everything!

Have dinner early enough on so that you have time to properly digest it before bed. Having a heavy meal just before bed plays havoc with both your digestion and your sleep. Try to avoid excess alcohol, caffeine and tobacco before bed.

Try to have a distinct clocking off time for work/studying

Aim to finish doing work/homework/studying at least 1-2 hours before you go to bed. This gives your brain time to begin to unwind and shift down a gear.

Otherwise you could easily be doing work related, stressful stuff right up to bed which can massively impair your sleep.

bedtime rituals to help you sleep have set bedtime

Have a set bedtime/getting up time

Having a set bedtime/ getting up time can also be very useful. Even at weekends try to go to bed at around the same time and get up at around the same time as weekdays.

Each of us have a different optimum time to go to bed/get up. For me, between 10.30pm and 11pm works well for bedtime and I normally get up between 7am and 7.30 am. Do whatever works for you and your body clock.

Set the scene

Dim the lights, put on soft music and avoid screens for at least 1-2 hours before bed. If you do use a screen, try having it on dark mode in the run up to bed as this will give off less light.

bedtime rituals to help you sleep - get organised for tomorrow. Image of woman who has all the things she needs for tomorrow laid out already

Prepare for tomorrow.

Gather up what you need for tomorrow, including your outfit, your work stuff, any paperwork, documents etc. Have that all ready to go in the hallway so you’re not having to lie awake all night wondering where you’ve put the stuff you need for tomorrow.

A place for everything

Have a set place to put your phone, keys, shoes etc so you can get straight out of the door quickly.

bedtime rituals to help you sleep put phone away image of woman in bed in dark

Do not disturb!

Put your phone, ipad and other technology onto silent or do not disturb early on in the evening unless you’re expecting an urgent call. Turn work emails off after work if you can. If you need to send an important email schedule it to send tomorrow after 8am.

Have a light snack if you like

If you find that you get a little peckish before bed have a light snack. and have a milky drink or a night time tea (there are various ones on the market that have soothing herbs and are caffeine free

bedtime rituals drink chamomile tea

Reset the room

Before you go to bed do a very quick room reset of the sitting room. This can be as simple as fluffing up the cushions, tidying away any glasses and mugs, putting the tv remote control in a safe place.

So when you come down in the morning it looks nice. This doesn’t need to take more than about 5-10 mins but can make all the difference in the morning.

bedtime rituals to help you sleep try journaling

Try journaling

Before going to bed try brain dumping any worries you might have, any items that need adding to your to-do list and anything else you’re conscious of trying to remember. This way your brain can switch off without having to make a mental note of everything you need to remember.

Some people find it helpful to write down 3 things they’re grateful for in a separate gratitude journal. Try it and see if it works for you!

bedtime rituals for sleep image of woman doing yoga

Take a little light exercise

If you work primarily at a desk, you might benefit from doing a little light stretching before bed. Avoid any strenuous forms of activity as these will likely rev you up again, but gentle exercise like yin yoga or calming meditation or yoga nidra may help you to drift off. 

bedtime rituals to help you sleep have a bath wth calming essential oils

Have a bath or shower, clean your teeth, do your skincare routine.

Treat yourself to a bath or shower to wash away any stresses of the day. Imagine all the stress of the day draining through the plughole.

If you’re having a bath try adding 2 drops of a calming essential oil like lavender into some fragrance free bubble bath and swish under running water

When you’ve finished, try drying your feet on a fluffy towel and then massage in a good quality body lotion or foot cream.  This will help keep your feet soft as well as help to soothe you ready for a good night’s sleep.

Take time to do your skin care. You can calm yourself down by using smoothing massage moves on your face and can help your complexion by doing gentle raindrop style tapping on your face.

bedtime rituals help you sleep image of<br /> woman wearing sleep mask and pink pjs

Your bedroom, your sanctuary

Make your bedroom a cosy sanctuary which has comfy pillows and cushions, calming heavy blankets, the right low lighting, and is a soothing environment to relax in. if possible keep your bedroom only for sleeping, reading and other bed-based activities *cough*.

Remove clutter, children’s toys, other people’s stuff, laundry, and work-related items if possible (or at least screen them off so you don’t have to look at them!)

Adding a few leafy pot plants and some calming crystals like rose quartz or amethyst can aid restful sleep. Make your room your sanctuary away from the stresses and strains of every day life

bedtime rituals help you sleep read a book image of teddy reading a book

Snuggle up with a good book 

Unwind in bed with a good book. If you struggle to switch the light off once you’re comfortable try setting a table lamp up to your Alexa or Google home (or similar!) and use voice commands or a routine to switch it off!

 

 Resources

 

https://www.goodhousekeeping.com/home/gardening/g32579496/best-bedroom-plants/

 

https://www.sarahcooper.co.uk/confession-time-why-i-was-struggling-to-get-a-good-nights-sleep/

 

 

https://www.sarahcooper.co.uk/7-quick-ways-to-get-to-sleep/

 

 

 

Top 10 Essential Oils to relieve Headaches and Migraines

Top 10 Essential Oils to relieve Headaches and Migraines

Aromatherapy

Here are my top 10 essential oils to relieve headaches and migraines

The following essential oils are great for relieving headaches and migraines. In no particular order

  1. Basil
  2. Eucalyptus Globulus
  3. Lavender Spike
  4. Lavender
  5. Peppermint
  6. Rosemary
  7. Thyme
  8. Cardamom
  9. Clary Sage
  10. Lemon

How do essential oils relieve headaches?

Some of the essential oils listed like basil, eucalyptus globulus, lavender spike and rosemary help relieve headaches and migraines by clearing the sinuses, dilating the blood vessels and opening your airways to make it so you can breathe more freely.

These are generally good for easing congestion associated with sinusitis and for relieving headaches associated with colds and flu.

Others like clary sage, lavender and cardamom are relaxing and great for relieving tension headaches and having a calming effect.

Some of them like rosemary, lavender, marjoram and clary sage also have an analgesic (pain relieving) effect. 

Which essential oils to pick to relieve headaches and migraines

Essential oils like marjoram are a good all-round essential oil, with calming and pain-relieving properties. Marjoram has similar properties to lavender essential oil, but without the ‘old lady’ smell.

The more stimulating essential oils like rosemary and basil are great for relieving migraines and sinus headaches

If you have a range of essential oils to choose from try sniffing several off the list and pick the one you are most drawn to on the day.

Ways to use essential oils to relieve headaches

Use in a compress. 

In a bowl of ice cold water add a teaspoon of sweet almond or olive oil and 2 drops of lavender spike essential oil and 1 drop of rosemary essential oil. Stir gently to mix.

Dip a flannel into the scented cold water and squeeze out the excess water. Place on either the back of your neck or your forehead until your headache subsides. As the water warms up add more ice too cool and repeat if neccesary.

essential oils to relieve headaches steam inhalation

Use as an inhalation

In a bowl of very hot, almost boiling water add a couple of drops of eucalyptus globulus essential oil. Gently stir. Pop a towel over your head to form a tent over the bowl (being very careful not to spill the contents of the bowl) and take some deep breaths for up to 15 mins.

DO NOT DO THIS IF YOU ARE PREGNANT, ARE UNDER 15 OR HAVE ASTHMA.

What helps menopausal brain fog manage stress levels massage

Create a massage blend to use to massage into the back of your neck and your occipital area

Add 3 drops of basil essential oil and 3 drops of orange essential oil into 15 ml of sweet almond carrier oil and stir gently to mix.

Massage this into the shoulders, back of the neck and the back of the head/scalp. Alternatively use as a massage medium for Indian Head Massage

Do not use Basil Essential oil if pregnant, have liver problems, or are a child under 15 years of age

image of aromatherapy diffuser and a cushion on a sofa

Use in a diffuser

In a diffuser add 3 or 4 drops of your favourite essential oil from the list and diffuse intermittently throughout the day. Be careful if you have pets. Ensure it is out of their direct reach

essential oils to relieve headaches foot bath. Image of woman having a foot bath with epsom salts<br />

Use in a foot bath

Another great way of relieving headaches using essential oils is to pour a washing up bowl or foot spa full of hot water – as hot as you can stand it without hurting yourself. Add a couple of handfuls of epsom salts and swish around until the epsom salts dissolve.

Add 2 or 3 drops of your favourite essential oil to 5 ml of sweet almond or olive oil and stir.

Swish this into the water. Soak your feet for 15-20 mins and then pat dry with a towel

essential oils to relieve headaches woman image of woman with a laptop and a headache

Where to buy essential oils

https://uk.nyrorganic.com/shop/sjcooper/area/shop-online/category/aromatherapy-and-diffusers/

https://naturallythinking.com/aromatherapy/

Related Articles

https://www.sarahcooper.co.uk/what-is-the-difference-between-a-headache-and-a-migraine/

https://www.sarahcooper.co.uk/what-causes-headaches/

https://www.sarahcooper.co.uk/migraine-what-it-is-and-what-you-can-do-about-it/

 

10 Great ways to instantly boost your mood

10 Great ways to instantly boost your mood

Health & Wellbeing

10 Great ways to instantly boost your mood

If you’re feeling a bit glum right now you need to read this!

January in particular can feel a bit flat after a whirlwind of present wrapping, partying etc. Once the Christmas decorations are down you can end up with a feeling of ‘now what?!’

Money may be a bit tight, so I’ve written a list of my favourite ways to instantly boost your mood that don’t cost a lot of money and that you can do without a lot of extra effort. Afterall who has energy for that right now?! Not me, that’s for sure!

image of a woman playing a classical guitar

Put on some upbeat music – or play your favourite musical instrument!

Music can be a very effective instant mood booster. Play some lively upbeat music – housework songs normally are fairly upbeat as is clubland music. Or you might prefer some classic 80s hits or some rousing opera music. If you have a music streaming service experiment until you find something that suits your mood!

If you’re musical and have a musical instrument stuffed in a cupboard somewhere, dig that out and blow the cobwebs off it. 

instantly boost your mood image of a curly haired lady dancing

Instant mood booster! Get moving!

Find creative ways to get your body moving as you go about your daily activities. Dance whilst the kettle boils.

Take the stairs, not the lift (if you’re mobile enough to!) Walk to the post box or when doing errands within walking distance. Or try an online workout or yoga class. There are loads available for free on YouTube. Exercise is great for boosting your circulation, increasing endorphins and bringing about that feel-good factor!

Image of a family going for a winter walk

Get some fresh air!

There’s something wonderfully uplifting about being outdoors. Maybe it’s the feeling you get from the wind blowing your face or the change of scenery. Or the chirping of birds in the trees. If you can’t go for a brisk walk or a run, try simply spending time having a cuppa in the garden or by the door. If you fancy a catch up with a friend, maybe get a takeaway coffee and go for a walk?

instant mood booster have a long hot shower

Take a shower

Take a long(ish!) hot shower. Imagine all your worries being washed down the plughole. There’s something very therapeutic about having a good shower, washing away any worries you may have, and then pulling on your favourite clean clothes afterward.

Image of woman calling a friend

Call or Write to a friend

Can you remember the last time you wrote a friend a letter? Or the last time you received a letter from a friend? Write a long, chatty letter to a friend and pop it in the post. Alternatively, give them a call or have a catch-up on zoom or Facetime.

Image of woman laying on sofa watching Tv

Watch a funny movie or a re-run of your favourite tv show.

There’s something deeply comforting about watching something that you’ve already seen before, especially if it allows you to switch off enough to relax deeply. Having a good belly laugh can be just what you need if you’re feeling down.

create a cosy nook

Create a cosy nook and curl up with a good book

We all need somewhere safe to retreat from the world. Create a cosy nook with warm blankets, soft cushions, deep squishy pillows and scented candles if that’s your thing.

Curl up there with a good book or some colouring-in or some crafting or simply take a nap!

*Make sure your candles are blown out if you’re having a nap*

Image of a diffuser

Diffuse an uplifting essential oil

Diffuse an uplifting essential oil like sweet orange or mandarin essential oil.

Add 2-3 drops into some water in a diffuser and diffuse intermittently thoroughout the day for best effects. 

image of art supplies and watercolour painted flowers<br />

Play! Do something for the sake of doing it without an intended outcome.

When was the last time you simply played the way you used to do as a child? With no set goal in mind, just playing for playing’s sake?

Reconnect with your inner child and do something playful. This could be getting a canvas and some paints and creating some textures and swirls in an abstract way.

Or knitting something or building something with Lego or making some jewellery out of Fimo or writing a story or a poem.

Be absorbed in the process rather than intent on it being ‘good’ or useful at the end of it! 

image of a woman looking at a recipe on her laptop

Experiment!

Sometimes we get stuck in a rut by doing the same things all the time.

Experimenting with something new can lift the mood and get those neurons firing in your head!

You could try a new recipe or go for a coffee or lunch at a different coffee shop to your normal one. Or ask a friend who you don’t know as well if they’d like to meet up for a chat?

Or you could explore a nearby town that you’re not so familiar with or visit a tourist attraction on your own doorstep.

If you would like some new recipes to try go to https://www.mamacoopskitchen.co.uk where you’ll find a collection of my favourite recipes

Image of a big bubble in winter

Capture a sense of magic!

Look out for magical moments in your day to day life. Whether it’s a frosty fence with a gorgeous sunrise or the rainbow effect of bubbles in your bath. Or the majesty of the stars as they shine at night or the power of the full moon. There are lots of magical moments to lift your mood if you look carefully for them.

Taking photos of beautiful sunsets, things that have made you laugh etc can give an instant boost to your mood. Save them into a folder so when you next feel down you can have a look through and cheer yourself up!

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What do YOU do to boost your mood? Please let me know in the comments below

 

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