1. Get your foundations right
    1. Eating well – healthy foods including lots of fresh fruit and vegetables.
    2. Stay hydrated – drink plenty of fluids.
    3. Take gentle exercise
    4. Getting outside for fresh air and sunlight
    5. Take regular breaks


  1. Develop a daily routine
    1. Getting up at the same time
    2. Going to bed at the same time
    3. Eating at the similar times
    4. Schedule time for hobbies or other activities


  1. Schedule something every day that gives you either a feeling of Achievement, Connection to others or Enjoyment (ACE)
    1. Watching a box set of your favourite show
    2. A skype call with a loved one
    3. Taking part in your favourite hobby


  1. Mindfulness / Meditation
    1. Being in the present moment – there’s LOTS of online resources from YouTube, Apps, books
    2. Sitting quietly and use your senses
  1. notice what you can hear
  2. notice what you can see
  • notice what you can smell
  1. notice what you can feel… your feet on the floor, the clothes against your skin, the sun on your face
  2. notice your breathing
    1. Walking in your local area and trying to notice something new, something you’ve never seen before
    2. Yoga


  1. Gratitude
    1. Every day, simply listing 3 things in your diary you are grateful for.  As an example this could be:
  1. Good weather
  2. Achieving something today

iii.     Talking to a friend

  1. Seeing loved ones


  1. Set personal goals or targets
    1. Is there something you always wanted to learn – a language, a dance move, knitting!


  1. Take care and be kind to yourself
    1. Using the resources such as the NHS One You pages and apps: https://www.nhs.uk/oneyou/apps/
    2. Difficult thoughts and feelings will arrive. Acknowledge you are having these thoughts, feelings and this is very normal.
    3. Highly recommended is this video from Dr Russ Harris.  FACE COVID video: https://youtu.be/BmvNCdpHUYM
    4. NHS One You – every Mind Matters : https://www.nhs.uk/oneyou/every-mind-matters/your-mind-plan-quiz/


By Dr Emma Nicholas, Clinical Psychologist, Neuromindworks