{"id":1842,"date":"2016-11-16T01:08:54","date_gmt":"2016-11-16T01:08:54","guid":{"rendered":"http:\/\/www.beliefnet.com\/columnists\/depressionhelp\/?p=1842"},"modified":"2016-11-16T01:08:54","modified_gmt":"2016-11-16T01:08:54","slug":"self-care-week-2016","status":"publish","type":"post","link":"https:\/\/www.beliefnet.com\/columnists\/depressionhelp\/2016\/11\/self-care-week-2016.html","title":{"rendered":"Self Care Week 2016"},"content":{"rendered":"

\"self<\/a><\/p>\n

In honour of Self Care Week, there are several really good depression sites that are offering self care tips and stories. One of these is the Blurt Foundation<\/a>. I hope you’ll visit their site. They’re offering some free downloads and depression care baskets. The following is reprinted from the Blurt Foundation site.<\/p>\n

SELF CARE ON A BUDGET – 10 THINGS TO TRY<\/strong><\/h2>\n

Self-care is incredibly\u00a0important<\/a> in helping manage and prevent\u00a0depression.<\/p>\n

However, as those of us who struggle with poor mental health are more likely to have financial problems<\/a> \u2013 especially if we are unable to work \u2013\u00a0\u00a0there are often real limitations in the amount we\u00a0can \u2018budget\u2019 to look after ourselves.<\/p>\n

But while spa days and shopping sprees are undoubtedly expensive, there are many\u00a0other acts of self-care\u00a0that cost very little or are in fact free.<\/p>\n

1. DRINK UP<\/h3>\n

Being even the tiniest bit dehydrated can have a negative impact on our mood, so ensuring\u00a0we drink enough water<\/a>\u00a0is one of the simplest ways we can look after ourselves. Normal tap water is fine.<\/p>\n

If you\u2019re not fussed about\u00a0water, herbal teas (the non-caffeinated kind) also count, and you can pick up boxes relatively inexpensively \u2013 especially if you choose own-brand\u00a0over premium labels. \u00a0As an added bonus, some herbs (such as chamomile) can soothe symptoms of depression and anxiety. As\u00a0a few herbs can\u00a0impact on the efficacy of drugs, do check the information sheet\/talk to\u00a0your doctor if you are on medication.<\/p>\n

2. EAT WELL<\/h3>\n

We\u2019ve talked about the benefits of healthy eating<\/a> before, and contrary to popular belief,\u00a0eating well doesn\u2019t have to be expensive.<\/p>\n

Yes goji berries and superfood salads are good for us, but so are baked beans and\u00a0tinned fish! \u00a0Our podcast on food and mental health<\/a>\u00a0shares several low-cost\u00a0nutrition ideas, and there are plenty of blogs out there where you can find inspiration: for example\u00a0Cooking on a Bootstrap<\/a>.<\/p>\n

3. SLEEP<\/h3>\n

Getting a good night\u2019s sleep is one of the kindest things we can do for ourselves, and better still it\u2019s completely free. \u00a0\u00a0However, as\u00a0depression often\u00a0comes hand-in-hand with sleep problems, we know that can\u00a0be easier said than done.<\/p>\n

You can improve your chances of getting a good night\u2019s kip by limiting caffeine after 2pm and\u00a0implementing a \u2018bedtime routine\u2019 \u2013 a series of calming activities you do every night to tell your body and your brain it\u2019s time for bed. Limiting screen time in the evenings can also be really helpful, as the light given off by your devices can be disruptive. \u00a0Our podcast on sleep<\/a> explains more.<\/p>\n

4. MOVE\u00a0IT<\/h3>\n

Although it\u2019s often the last thing we feel like doing \u2013 especially when we\u2019re depressed \u2013 getting moving is a great way to show ourselves self-care. \u00a0Exercise has\u00a0innumerable health benefits<\/a>, and even a short burst of movement triggers endorphins and gives us that feel good glow.<\/p>\n

You don\u2019t need a pricey gym membership to exercise either. \u00a0You can dance to in your bedroom to your favourite tunes, follow along with free fitness videos on YouTube<\/a>, \u00a0or\u00a0you can simply pop some trainers on and head out for a walk or run. \u00a0Exercising outside has additional benefits too.<\/p>\n

5. GET OUT<\/h3>\n

We love our\u00a0blanket forts and duvet days (sometimes they are much needed), but we also know how important it is to get outside.<\/p>\n

Sunlight and fresh air are instant mood-boosters \u2013 and are available to us all, completely free. \u00a0Research suggests that exposure to natural surroundings is\u00a0beneficial to\u00a0physical and psychological wellbeing<\/a>, so if you can get\u00a0out into green space (even if it\u2019s just your local park) all the better.<\/p>\n

6. GET CREATIVE<\/h3>\n

Engaging in creative activities is a fantastic \u2013 and fun \u2013\u00a0way to integrate self-care into your day, and it needn\u2019t\u00a0be expensive.<\/p>\n

We\u00a0are all innately creative (even those of us who may think otherwise!) and there are so many different ways we can express our creativity. Writing, knitting, sewing, singing, cooking, painting, sculpting, gardening, restoring furniture, playing with make-up, writing computer code\u2026 activities like these are beneficial for our wellbeing: they bring us into the present moment, boost feel-good chemicals in our brain, and give us a sense of achievement.<\/p>\n

7. CLEAN UP<\/h3>\n

There is a bit of a trend for decluttering<\/a> at the moment, and with good reason. \u00a0The environment in which we live\u00a0can have\u00a0a real impact on our mood. \u00a0If our surroundings stress us\u00a0out, take up headspace, or make day-to-day living harder than it needs to be,\u00a0we can definitely benefit from clearing up. (And if we sell any of the stuff that we declutter, our wallets\u00a0can benefit too!)<\/p>\n

As well as decluttering physical items (the contents of our wardrobe, the random drawer of junk in the kitchen, the piles of paper lying about), we can also declutter digitally: think unwanted software that slows the\u00a0computer down, unread emails or even facebook friends.<\/p>\n

8. TREAT YOURSELF<\/h3>\n

While clearing up can be undoubtedly helpful, there *is* something lovely about having new things (that\u2019s why we created the\u00a0BuddyBox<\/a>!).\u00a0Of course when we\u2019re on a budget, it\u2019s not wise to\u00a0buy stuff willy nilly, but there are ways to get new things on the cheap.<\/p>\n

Libraries are a good starting point: if you can\u2019t concentrate on books (we struggle to read when we\u2019re unwell), there are audio books and DVDs. Plus some local libraries reduce fees for those with disabilities \u2013 worth looking into if that applies to you. \u00a0Then there are charity shops: you\u2019ll be surprised by some of the awesome things you can find, and you can treat yourself while helping others. There are also bargains and freebies to be found online: look at sites like\u00a0\u00a0freecycle<\/a>\u00a0or community Facebook groups.<\/p>\n

9. BUILD BOUNDARIES<\/h3>\n

Those of us who struggle with depression often have issues with low self-esteem, and look externally for approval and validation. \u00a0If you find yourself regularly putting other people\u2019s needs before your own -saying \u2018yes\u2019 when you want to say \u2018no\u2019, exhausting yourself to fulfil other\u2019s expectations \u2013 you may benefit from working on your boundaries.<\/p>\n

You are most important person in your life (yes, really!), so\u00a0you need to learn to make your needs a priority. \u00a0Addressing wonky boundaries<\/a> can feel like a scary task but you\u2019ll feel the benefits almost immediately.\u00a0\u00a0And of course looking after yourself in this way doesn\u2019t cost financially.<\/p>\n

10. REST UP<\/h3>\n

Many of us have high expectations of ourselves, and feel like we should always be productive: always giving, always doing. \u00a0Continually putting stress on ourselves in this way\u00a0is a sure fire\u00a0road to burnout.<\/p>\n

As hard as it might feel sometimes, one of the best things you can do for yourself is STOP. Really. Allow yourself to just be. Run yourself a lovely bath, lie on the floor\u00a0and stare at the ceiling, watch some nonsense on TV. \u00a0Letting yourself\u00a0rest is a fantastic act of self-care, and it doesn\u2019t cost a penny.<\/p>\n

OVER TO YOU<\/h3>\n

Sharing is caring: please share this post to help others, you never know who might need it.\u00a0<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

In honour of Self Care Week, there are several really good depression sites that are offering self care tips and stories. One of these is the Blurt Foundation. I hope you’ll visit their site. They’re offering some free downloads and depression care baskets. The following is reprinted from the Blurt Foundation site. 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