Self-care Tips

Dealing with the loss of a loved one and the stress and grief associated with it can get in the way of taking care of yourself. But when you do take care of yourself and your needs, you’re best able to show up for all of the other people and responsibilities in your life. Below are several tips that can help you look after your Mind, Body and Spirit.

Healthy Mind Platter Activity

What is the Healthy Mind Platter?

The Healthy Mind Platter is based on the research of Dr. Daniel J. Siegel in collaboration with Dr. David Rock. Just as the Healthy Diet Platter is meant to outline what goes into a healthy diet, The Healthy Mind Platter was designed as a similar tool to help outline what goes into a healthy mind. For more complete information go to https://drdansiegel.com/healthy-mind-platter/.

The Healthy Mind Platter has seven daily essential mental activities necessary for optimum mental health. These seven daily activities make up the full set of “mental nutrients” that your brain and relationships need to function at their best. By engaging every day in each of these servings, you promote integration in your life and enable your brain to coordinate and balance its activities. These essential mental activities strengthen your brain’s internal connections and your connections with other people and the world around you.

Focus Time
When we closely focus on tasks in a goal-oriented way, we take on challenges that make deep connections in the brain.
Playtime
When we allow ourselves to be spontaneous or creative, playfully enjoying novel experiences, we help make new connections in the brain.
Connecting Time
When we connect with other people, ideally in person, and when we take time to appreciate our connection to the natural world around us, we activate and reinforce the brain’s relational circuitry.
Physical Time
When we move our bodies, aerobically if medically possible, we strengthen the brain in many ways.
Time In
When we quietly reflect internally, focusing on sensations, images, feelings and thoughts, we help to better integrate the brain.
Downtime
When we are non-focused, without any specific goal, and let our mind wander or simply relax, we help the brain recharge.
Sleep Time
When we give the brain the rest it needs, we consolidate learning and recover from the experiences of the day.

Try Writing Down your Healthy Mind Platter Daily

We’re not suggesting specific amounts of time for this recipe for a healthy mind, as each individual is different, and our needs change over time too. The point is to become aware of the full spectrum of essential mental activities, and as with essential nutrients, make sure that at least every day we are bringing the right ingredients into our mental diet, even if for just a bit of time. Just as you wouldn’t eat only pizza every day for days on end, we shouldn’t just live on focus time alone with little time for sleep. The key is balancing the day with each of these essential mental activities.

One way to use the platter idea is to map out an average day and see what amounts of time you spend in each essential mental activity. Like a balanced diet, there are many combinations that can work well.

Download a Healthy Mind Platter Chart to track your progress:

A Healthy Mind Platter Chart

Self-care Ideas for Your Body

Go for a pedicure or a manicure or give yourself one if it’s more convenient
Get a massage or give yourself a massage if it’s more convenient
Try a face mask (store-bought or homemade)
Refresh your eyes with cucumber slices
Go for a short walk or a run if you are a runner
Take three deep breaths
Put on your favourite music and dance
Get up and stretch for a few minutes
Soak your feet
Have a nice bubble bath
Have an Epsom salts bath
Add some more healthy choices to your food menu
Moisturize your body with lotion
Drink more water (Try to drink 2 to 3 litres of water per day)
Find a quiet spot in nature and be still for a while
Try to get at least 15 minutes of sun each day
Smell an uplifting scent such as peppermint essential oil
Have a good belly laugh with someone
Take a twenty-minute nap
Have a cup of tea
Walk up and down the stairs three times
Play volleyball, badminton, or another sport with some friends
Decrease your sugar intake
Decrease your salt intake
Cleanse, tone, moisturize
Use sunscreen when you go outside
Take a multivitamin every day
Try taking Omega 3-6-9 supplements
Start a fitness routine
Sleep 7 to 8 hours per night
Wake up early and go to bed early
Be still for a few moments
Try a low-impact workout
Walk on a treadmill
Go to the gym
Go for a bike ride
Go for a swim

Self-care Ideas for Your Mind

Take a 24-hour break from social media
Take a 24-hour break from electronics
Start writing a journal
Read a short story
Listen to a motivational speech
Finish a few chapters in a book
Create a family tree
List your blessings on paper
Take an online class
Watch a documentary
Download a mindfulness app
Try a virtual counseling session
Remove and unfollow negativity on your timeline
Give up the news for a day
Take a cooking class
Create some art
Write a forgiveness letter, and then release it
Write and repeat some positive affirmations
Create a vision board
Read a self-help book
Write a poem or a haiku

Self-care Ideas for Your Happiness

Have a porch picnic
Go out for lunch with a friend
Colour in a colouring book
Make an uplifting music playlist
Make a gratitude jar
Try a new recipe
Cook a family recipe
Have a family cook-off
Plan a potluck dinner
Watch a re-run of your favourite show
Host a board game night
Do a home spa treatment
Do some painting
Buy an indoor plant
Make a TikTok video
Make a scrapbook
Organize family photos
Have a backyard BBQ
Do some gardening
Try some yoga
Go on a short road trip
Say a prayer
Plan a future vacation
Lay under a starry sky
Make some comfort food
Try a new hairstyle

Self-care Ideas for Your Spirit

Say a prayer
Cook a hearty breakfast
Make a healthy smoothie
Have a long conversation on the phone with a loved one
Meet a friend for lunch
Clean your house
Get some sunshine and fresh air
Listen to the sounds of nature
Take a nap
Brew a cup of tea
Pray with someone
Meditate, light a candle
Attend a church service
Fast for a day
Read a daily devotional
Laugh, watch a comedy show
Prepare a traditional family meal
Take a bubble bath
Listen to relaxing music
Declutter your wardrobe, donate some clothes
Try out some essential oils