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Self Care with a bit of CBT

Get moving
Walk, dance, jump up and down. Any physical movement at all will lift your mood, even slightly. Try running up the stairs at home or walking briskly to the coffee shop at lunchtime.

Try relaxation exercises
Relaxation exercises can be really helpful if you are feeling tense, nervous or irritable. There are lots of CD's that offer guided relaxation exercises you can try.

Tackle issues with sleep, alcohol and diet
Sleep, alcohol and diet can impact your physical body and mood.

Watch how you sit
Improving your posture can lift your mood. Try it now. Put both feet on the floor, your bottom well back in the seat, shoulders back and relaxed, and chin up.

Walk tall with your head held high
Adopting a good posture will make you feel more alert and confident.

Notice and change your facial expression
If you frown and glower you will feel worse. Even if you do not feel like it, smile, raise your eyebrows and keep your chin up. If you feel silly trying this, do it in the privacy of your own home first!

Get a massage
Give yourself a massage. Ask your partner or a friend to make an appointment with you. A massage can be a terrific way to unwind and rejuvenate.

Splash some cold water on your face
Stretch

Have a bath or shower
Using your favourite shower gel or bubble bath. Look out for products that use essential oils to invigorate you.

Mindfulness
Mindfulness is different from relaxation; it involves simply being fully aware of body and mind, rather than necessarily trying to change anything. It can be great way of tuning in and ease distressing emotions.

Breathing exercises
Doing a simple breathing exercise can be a really useful way to tackle feelings of nervousness, anxiety, anger, irritability or stress.

Get some light
Get as much natural light as possible during the day. Make sure to open curtains and windows to let light and fresh air into your home. Go outside for a walk. Anything you do that increases your exposure to natural light will help boost your mood. This is especially true if you find your mood is worse during the winter and on dark days. Natural light is best.

Use colours to boost your mood
Orange, red, and yellow are all warm, mood-and-energy-boosting colors. Wear them, eat them, look at them, or even think about them.

Be aware of tension in your body
Noticing and relieving tension in the body may help improve your mood. You may find the body scan and progressive muscle relaxation mindfulness exercises useful.

Notice your movements
Notice if you are sitting slumped or walking with your shoulders drooped. Sitting upright and holding your head up can make you more alert and help improve your mood.

Cognitive Behaviour Therapy (NHS)

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