1.

Prioritize Self-Compassion as a Cornerstone: Launch your self-care journey by placing

self-compassion at the heart of your practice. Approach yourself with the same warmth

and empathy that you extend to others. Keep in mind that making mistakes is a natural

part of being human, and it’s perfectly acceptable to embrace your imperfections. In doing

so, you grant yourself the freedom to learn and grow from life’s experiences, all while

fostering a healthier and more nurturing relationship with yourself. Tip: If you make a

mistake at work, instead of being overly critical of yourself, practice self-compassion by

acknowledging the error and reminding yourself that everyone makes mistakes. Treat

yourself kindly, just as you would comfort a friend in a similar situation. 2. Mindfulness

Meditation: Embrace the practice of mindfulness meditation as a transformative tool to

ground yourself in the present moment. By focusing your awareness on the here and now,

you can harness the profound potential of this technique to alleviate anxiety, alleviate

stress, and break free from detrimental patterns of negative thinking that might otherwise

hinder your mental well-being. Tip: Dedicate 10-15 minutes each morning to mindfulness

meditation. Focus your attention on your breath and observe thoughts and emotions

without judgment. This practice can help you stay grounded during stressful situations.

3. Stay Active: Maintaining an active lifestyle is a multifaceted approach to wellbeing.

Engaging in regular physical activity not only promotes physical fitness but also exerts a

profound influence on your emotional state and stress management. Discovering an

exercise regimen that aligns with your interests and preferences is crucial. Tip: Whether

it’s the meditative calm of yoga, the endorphin-boosting joy of dancing, the rhythmic

tranquility of walking, or the invigorating energy of running, choosing a physical activity

that resonates with you will ensure that you not only stay physically fit but also uplift your
mood and alleviate the burdens of stress in your daily life. 4. Managing Screen

Time: Excessive use of digital devices, such as smartphones, computers, and televisions, can

have adverse effects on your mental well-being and mental wellness. It may lead to

heightened stress and anxiety levels. To counter this, it’s essential to establish clear

boundaries for your screen time. Set specific limits on how much time you spend on your

devices daily and prioritize real-world interactions instead. This may involve allocating

time for in-person conversations, outdoor activities, or hobbies that don’t involve screens,

ultimately promoting a healthier balance between your digital and offline life. By doing so,

you can reduce the potential negative impact of screen time on your mental

wellness. Tip: Set boundaries on the hours spent on social media or watching television.

Replace screen time with outdoor walks or face-to-face interactions to reduce digital-

related stress. 5. Nurture Your Social Connections: It’s essential to invest in and maintain

strong, meaningful relationships with friends and family. Actively engaging with your

loved ones by sharing your feelings, experiences, and thoughts can be a source of profound

comfort and support, especially when you’re confronted with life’s most demanding and

difficult moments. Building a network of trusted individuals who understand and

empathize with your challenges can significantly contribute to your emotional well-being

and provide a safety net during times of adversity. Tip: If you’re feeling down, reach out to

a close friend for a chat or share your concerns with a family member. These connections

provide emotional support and can lessen feelings of isolation 6. Be in the

Know: Maintaining a commitment to staying informed and educated is an essential aspect

of nurturing your mental health and mental wellness. By continually seeking knowledge

about mental health, the challenges it encompasses, and the available support resources,
you empower yourself with valuable insights. This knowledge equips you with a deeper

understanding of your own mental well-being, allowing you to develop effective strategies

for managing and improving it. It not only fosters self-awareness but also enables you to

make more informed decisions about your mental health and access the appropriate

resources when needed. Tip: Attend workshops, read books, or follow reputable mental

health websites to increase your understanding of mental health. Knowledge empowers you

to recognize when you or someone you know may need help. 7. Prioritize Nutritional

Wellbeing: Cultivating a balanced diet plays a pivotal role in supporting your mental well-

being. It’s essential to pay close attention to the quality of the foods you consume. Opt for a

diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Adequate

hydration is equally vital, so be sure to drink enough water throughout the day to keep

your body and mind functioning optimally. This dietary focus contributes to improved

mental clarity, mood stability, and overall well-being. Tip: Focus on balanced meals rich in

fruits, vegetables, lean proteins, and whole grains. By paying attention to your diet, you

fuel your body with the nutrients it needs for both physical and mental health.

8. Establishing Boundaries: The practice of setting and maintaining healthy boundaries is

pivotal for safeguarding your mental well-being. This entails acquiring the skill to

assertively say “no” when it’s warranted, effectively communicating your requirements

and limitations to others, and creating a protective barrier around your emotional and

mental space. By doing so, you can preserve your psychological equilibrium and ensure

that your mental health remains a priority. Tip: When a friend consistently asks for favors

that exhaust you, assert your boundaries by kindly explaining your limitations and

suggesting alternative solutions. This ensures your own wellbeing isn’t compromised.
9. Embrace the Practice of Gratitude: Dedicate a few moments each day to introspect and

acknowledge the things you are thankful for in your life. The act of practicing gratitude

serves as a powerful tool that can effectively redirect your attention away from negativity,

guiding it toward the brighter and more positive aspects of your life. This simple daily

exercise can have a transformative impact on your mindset and overall well-

being. Tip: Keep a gratitude journal and jot down three things you’re thankful for each

day. It could be as simple as appreciating a sunny day or expressing gratitude for a kind

gesture from a coworker. 12. Dedicate Time to Pursue Hobbies: Allocate regular time to

engage in activities that genuinely ignite your passion and interest. Hobbies not only

provide an enjoyable outlet for your creativity but also imbue your life with a profound

sense of purpose and happiness. They serve as a valuable respite from the relentless

demands and stressors of daily life, granting you the opportunity to recharge, unwind, and

regain perspective. By nurturing your hobbies, you foster a well-rounded and fulfilled

existence that contributes positively to your mental well-being. Tip: Dedicate time to a

hobby like painting, gardening, or playing a musical instrument. Engaging in creative and

enjoyable activities offers a break from daily stressors. 13. Establishing a Routine: Design

and implement a daily schedule that incorporates dedicated time for self-care practices.

The regularity of this routine can furnish a sense of stability, minimizing the sense of

disorder and unpredictability in your life. This structured framework offers a dependable

foundation for prioritizing self-care and ensuring its consistent integration into your daily

life. Tip: Design a daily schedule that incorporates regular meals, exercise, work, and

leisure time. A well-structured routine reduces stress and provides a sense of predictability.
14. Engage in Breathing Exercises: Embracing deep breathing exercises can swiftly soothe

your nervous system, alleviating stress and promoting relaxation. Integrate uncomplicated yet

effective breathing techniques as part of your daily regimen to experience their calming benefits

regularly. For instance, you can set aside a few minutes each day to practice mindful deep

breathing, inhaling deeply for a count of four, holding for a count of four, and exhaling for a

count of four, or explore various techniques such as diaphragmatic breathing or the 4-7-8

technique to enhance your overall wellbeing. Tip: When you’re feeling stressed or anxious, try

the 4-7-8 breathing technique. Inhale for 4 seconds, hold for 7, and exhale for 8. This simple

exercise can quickly calm your nervous system. 15. Establishing Realistic Goals: It’s crucial to

set attainable objectives when planning your tasks and responsibilities, whether on a daily,

weekly, or monthly basis. By doing so, you not only mitigate the risk of feeling overwhelmed,

but also provide a solid foundation for boosting your self-esteem. Realistic goals ensure that your

aspirations are within reach, fostering a sense of accomplishment and confidence as you

successfully meet them. This, in turn, contributes positively to your mental well-being by

promoting a healthy balance between ambition and self-assurance. Tip: If you’re working on a

big project, break it into smaller, manageable tasks. This approach prevents feeling overwhelmed

and provides a sense of accomplishment with each completed task 1. Talk to someone you trust

Talking to someone you trust – whether a friend, a family member, or a colleague – can help.

You may feel better if you are able to openly share what you are going through with someone

who cares about you. If you live in an area where face-to-face interactions are limited, you can

still stay connected with your loved ones through a video call, phone call or messaging app. 2.

Look after your physical health Taking care of your physical health helps improve your mental

health and well-being. Be active for at least 30 minutes daily, whether that’s running, walking,
yoga, dancing, cycling, or even gardening. Eat a balanced and healthy diet. Make sure to get

enough sleep. 3. Do activities that you enjoy Try to continue doing the activities that you find

meaningful and enjoyable, such as cooking for yourself or your loved ones, playing with your

pet, walking in the park, reading a book, or watching a film or TV series. Having a regular

routine with activities that make you feel happy will help you maintain good mental health. 4.

Steer away from harmful substances Don’t use harmful substances such as drugs, kava,

alcohol or tobacco to cope with what you’re feeling. Though these may seem to help you feel

better in the short term, they can make you feel worse in the long run. These substances are also

dangerous and can put you and those around you at risk of diseases or injuries. 5. Take two

minutes to focus on the world around you Help free yourself of constantly swirling thoughts

by reconnecting yourself with where you are at this moment in time. Follow along with the video

below or simply take three slow deep breaths, feel your feet grounded on the floor and ask

yourself: What are five things I can see?, What are four things I can hear?, What can I smell?

What does it feel like to touch my knees or a something else I can reach?, How does it feel

underneath my fingers? 6. Seek professional help If you feel like you cannot cope with the

stress that you are facing, seek professional help by calling your local mental health helpline or

getting in touch with your counsellor or doctor. Remember you are not alone, and there are

things you can do to support your emotional wellbeing. ( World Health Organization, 2021)