Health & Wellbeing Guide
If you are feeling worried, alone, anxious, depressed or low – it is normal but please do not suffer in silence.
In this guide you will find details of ways in which you can “mind” your mental health and stay well.
If you’re 16 or over, you can complete a mood self-assessment that can help you better understand how you’ve been feeling recently.
With each question, think about how you’ve been feeling over the last 2 weeks.

Breathe

Sounds simple doesn’t it? It’s natural! But focused breathing exercises are great for when you’re feeling stressed, angry, or anxious. For example, have you tried five breaths in, and five out?

Take a look at this handy guide for how to get the greatest benefit from your breathing exercises.

Daily Routine

Open Windows
When the weather is nice letting in natural light and warmth can improve your mood.

Sleep/Wake Routine
Try to go to sleep and get up at your usual times. Turn electronics off at least 1-hour before bed to help quiet your mind. Shower in the morning and get dressed for the day to help create a positive mindset.

Getting physical

To stay fit and healthy, you’re recommended to get at least 150 minutes of moderate physical activity a week, or around 20 to 30 minutes a day.

Take a walk get fresh air and clear away the cobwebs. You can do it safely with your household and distanced from people. Or how about dancing? Or even taking a FREE YouTube belly dancing class?

Staying hydrated and healthy

Aim for 1.5-2 litres of water every day. Keep tea and coffee to a minimum. Ideally no more than two cups a day as caffeine can heighten anxiety.

Where possible aim to get your 5 a day of fruit and veg. This could be fresh, frozen, tinned or in a smoothie.

Mind your plate

Try and get a healthy mix of lean protein, good fats and carbohydrates. Stop eating when you feel full, you do not have to finish the plate.

Consider your options

If you can choose between brown or white bread, pasta, rice, choose brown for it’s greater nutritional benefits.

The same goes for milk. Choose fat-free or low-fat milk and milk products.

Try to limit your intake of refined sugar. Choose options that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Medication

If you are taking medication ensure you are taking the correct doses. Don’t be tempted to miss or skip days due to being out of your normal daily routine.

Vitamin C

A daily vitamin C supplement is beneficial and can help boost your immune system. Please consult you G.P. before taking any medications.

You mind matters

Having good mental health helps us relax more, achieve more and enjoy our lives more. Expert advice and practical tips are available to help you look after your mental health and wellbeing.

Self – Care

Be mindful of yourself. Be patient with yourself. Be kind to yourself. You will see a lot of talk about being productive and making progress. It is okay to be still if you need to be. Please remember that your worth is not measured by your productivity.

Practising meditation

The options are endless; yoga, mindfulness, qigong, tai chi, loving – kindness meditation, chakra or mantra meditation, pranayama and many more. If they don’t sound familiar then researching them will also give you something else to focus on.

Guided meditation and sleep meditations are excellent ways to relax a busy mind.

Set SMART goals

If you are working from home or need to be productive, set smart and achievable goals for your day.

Your goals must be:

  • Specific
  • Measurable
  • Achievable
  • Relevant
  • Time bound

Keeping children happy

If you have children at home and you are struggling for ideas, there are mindfulness and therapeutic activities available for them too. Our Children and Young People Support Workers have also prepared handouts for children. Please email us at wellbeing@havenrefuge.org.uk and we will email a pack to you!

Talk

To someone, to yourself, to the cat or dog, to the birds or a tree – your back garden may be advisable for this one – online, on the phone. It doesn’t matter how. Often we see emotions as a weakness and they are not. Don’t keep negative emotions in. Let them out and share to help you.

Counselling

You can choose between telephone or face to face counselling. Please call 08000 194 400 if you think you will benefit from it. Our helpline is FREE and available 24 hours a day. Or send us an email us at info@havenrefuge.org.uk.

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