Self-Care Booklet - Mind in Bradford
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Self-Care Booklet
Introduction Inside this booklet, you will find a range of resources and self-care activities to help you take care of yourself and your wellbeing. It includes: yoga Sudoku breathing exercise poetry recipes gratitude lists mindfulness colouring affirmations grounding exercises tips for better sleep word search contact information for support services As days can sometimes start to roll into one and times can feel very hard, it is more important than ever to focus on keeping well, doing things that make you feel good, and building a routine, which can really help break up the days through the week. TOP TIP One way of building a routine during these difficult times, is to write a daily list or schedule. This can also help you recognise daily achievements and clear your mind. If you don't want to write things down, you could make voice recordings or video diaries just for you. Doing these things can help to give clarity to difficult times and situations, can lift a weight off your shoulders and reflecting back on your plans and achievements can help you feel a sense of pride and accomplishment. We really hope you enjoy this booklet and the activities included. Remember: You do matter and you are not alone. If you want to speak to a Mind in Bradford worker about your wellbeing any day of the week, please call our Guideline service freephone number on 08001 884 884. If you have any feedback about this booklet please email us at admin@mindinbradford.org.uk or call us on 01274 730815.
Mindfulness Colouring
Mindfulness Colouring
Word search
Sudoku
Recipes
Lemon Drizzle Cake
Ingredients
175g self-raising flour
175g butter (softened)
140g sugar
3 eggs (2 if large eggs)
Zest of a lemon or half an orange if preferred
Topping / Icing
Lemon/orange juice
60g icing sugar (or granulated)
Method
1. Preheat oven to 150°C or Gas Mark 4.
2. Combine all ingredients in one large bowl. Mix with either a wooden spoon
or electric whisk. If the butter isn’t soft enough you can warm it for 10-15
seconds in the microwave.
3. Line a loaf tin and cook for approximately 25-30 minutes on the middle shelf
of a gas oven or lower shelf in an electric oven. If you have an oven that runs
hot check after 20 minutes.
4. To check if your cake is cooked you can put a skewer in the middle. If it
comes out clear it is cooked, if not put it back in the oven and check again in
another 5 minutes.
5. Your sponge should be golden and springy when cooked.
6. For the topping mix the sugar with the juice of the lemon or orange. Pour it
over the cake while it is still hot. If you use granulated sugar this will create
more of a fine sugar syrup. You can adjust the amount of sugar and juice to
your preference.
7. Allow to cool before cutting and then enjoy with a cup of tea. The cake keeps
well in a container for 3-4 days.
Recipes
Leek and Potato Soup (serves 4-5)
Ingredients
2 large leeks
1 onion
1 tsp garlic
3 potatoes
2 vegetable stock cubes
Salt and black pepper
Method
1. Slice the leeks and onions and fry off in a large pan with the garlic.
2. Peel and cube the potatoes and add to the pan.
3. Make up the vegetable stock to one pint and add to the pan with a little salt
and pepper.
4. Leave to simmer for 45 minutes. Once the potatoes are soft, it is ready.
5. Take half the mixture out and blend, add back to the pan once blended and
mix together. Add more stock if it is too thick.
6. Season again if required.
Light Egg Mayonnaise
Ingredients
5 hard-boiled eggs
1 tub of light cottage cheese (plain or with chives)
2 tablespoons of light salad cream
Salt and pepper
Method
1. Chop up the boiled eggs into small pieces, blend the cottage cheese and mix
together in a bowl.
2. Add in the salad cream, salt and pepper to taste.
3. Serve over a baked potato or with a large salad.
Yoga f
Breathing exercises
Grounding exercises
Sleeping techniques
Poetry One of these days Celebrate daily achievements. They are worth more than you think. Even if it’s simply taking the dishes out of the sink. You are doing your best. It’s ok to feel stressed. This so called new normal, can sometimes feel awful. You could chat on the phone. You could go for a walk. Even if around your house or local park You could look at old photos. Reminding you of the good people and times to come. Whatever it is that helps ease your mind. Remind yourself, you must be kind. Draw or paint. Listen to the radio. Put on your favourite song. You’ll be dancing before long. Write what you’ve done today or write something you feel. One day we’ll look back on this, wondering if it was real. It’s ok to talk Some days are harder than others It wouldn’t be fair to pretend otherwise Do we plaster a smile on our face so we don’t look out of place? It is ok to talk about how you feel Perhaps you were told not to or it makes you feel weak It can sometimes take great strength to be able to speak Talk and keep talking you’ll see many can relate Importance of your health is not something to debate There can be times again when you will feel great You have value, please remember it is never too late.
Gratitude Things I am grateful for Things to look forward to 1. 1. 2. 2. 3. 3. 4. 4. 5. 5.
Positive affirmations
I believe in my ability to succeed
I fill my mind with positive and nourishing thoughts
I will continue to learn and grow
It is enough to do my bestHelpful contacts For support Guide-Line 08001 884 884 (12pm-12am) Guide-Line live chat via the Mind in Bradford website http://mindinbradford.org.uk/ and click the speech bubble in the bottom right corner (3pm-8pm) Qwell log on by going to www.qwell.io and clicking "Join Now" (Adults can access free, anonymous and confidential counselling online instantly, 12pm-10pm Monday- Friday and 6pm-10pm Saturday – Sunday). Samaritans 116 123 (anytime) or jo@samaritans.org (response time 24 hours) In crisis First Response 01274 221 181 Other Bradford Central Foodbank 07838 830438 or info@bradfordcentral.foodbank.org.uk Sudoku answers
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