Wellbeing and self care tips

Wellbeing and self care tips

Daily self-care

Self-care refers to doing activities which help maintain your physical, emotional and spiritual health. It is a commitment to look after yourself through helpful activities that protect your health during periods of stress. It is also important to take time out when you need it to reduce feelings of stress to better protect your mental health. 

Do you engage in self-care practices? Think about what self-care practices you currently take part in and what activities work best for you.

Below are some areas of self-care which you could focus on. Remember, we are all beautifully unique, so it is important to choose activities that work for you.

(source: https://lifeinmind.org.au/research/self-care).

Physical wellbeing

Develop healthy physical habits.

Healthy eating, physical activity, and regular sleep can improve your physical and mental health.

It's also important to have frequent medical check-ups.

  • Head to CBFit to see Council's FREE online fitness classes.
  • Get some quality sleep to improve your physical wellbeing. Some tips for quality sleep are:
    • Go to bed the same time each night and wake up the same time each morning.
    • Sleep in a dark, quiet, comfortable environment.
    • Limit the use of electronics before bed.
    • Relax before bedtime. Try a warm bath or reading.
  • Enjoy a stroll. As you walk, notice your breath and the sights and sounds around you. As thoughts and worries enter your mind, note them but return to the present.

Emotional and spiritual wellbeing

Engage in activities you enjoy, acknowledge your own accomplishments and express your emotions in a healthy way.


  • Mindfulness breathing can help improve your emotional wellbeing. Try this breathing exercise: Breathe in through your nose to a count of four, hold for one second and exhale through the mouth to a count of five. Repeat often.
  • Working from home during this pandemic can be overwhelming and raise unique challenges within the household. This can be magnified by having children who are doing distance learning and require attention throughout the workday. Balancing your workload and your children is a challenge. BeyondBlue have a few tricks you can use to start to adapt to working from home for you and your family:
  • Mindful colouring – a mindful colouring book can be a great tool for refocusing on the present moment and reducing stress and worry. Google 'mindfulness colouring-in' for free colouring pages.
  • Meditating can improve your spiritual wellbeing. Check out our Calm for Kids – Mindfulness and relaxation activities for children
  • Journaling can improve your emotional wellbeing. Try these journal prompts:
    • How do you want to feel at the end of today?
    • What's something that made you laugh recently?
    • What are three things you're grateful for today?
    • What's one thing you'd like to do well today?

Social wellbeing

Develop healthy relationships, make time for family and friends, schedule dates with your partner/spouse and ask for support.

  • Phone a friend. Speaking with a friend or family member can improve your social wellbeing. You could organise a video chat or play a fun online game.
  • Social groups are a great way to meet new people. Try and join a group focused on a favourite hobby, such as online book clubs. Check out our online book clubs here.
  • Learn something new. Be creative and challenge yourself to learn a new skill. Joining an online class is also a great way to connect with people. Check out our online programs here.
  • Art activities are a great way to bond with the whole family. The best thing about art is that you can adapt it to fit to the materials you have available. Get started with some art activities here.

Source: https://www.blackdoginstitute.org.au/wp-content/uploads/2020/04/COVID-19_Self-Care-Planning_Black-Dog-Institute.pdf?sfvrsn=8

Self-care plan

A 'self-care plan' can become your valuable reminder for finding:

- Practical ways and activities that support your wellbeing;

- A trusted support person you can contact;

- Ways to look after yourself to get through difficult times; and

- People you can contact in an emergency.

Life In Mind Australia have a 'Self-Care Plan Guide' to help you learn about self-care. It can also help you create a plan that works for you. The guide is FREE. See it here.  

Crisis support

If you or your friends need additional support, please reach out to the services below. Most are open 24/7:

• Lifeline: 13 11 14 (crisis and suicide prevention support)

• Link2Home: 1800 152 152 (for those experiencing homelessness)

• QLife Australia: 1800 184 527 (LGBTI peer support. Open daily 3pmmidnight)

• Beyond Blue: 1300 224 636 (mental health support)

• Suicide Call Back Service: 1300 659 467 (counselling for suicide and mental health)


The City of Canterbury Bankstown acknowledges the traditional custodians of the land, water and skies of Canterbury-Bankstown, the Darug (Darag, Dharug, Daruk, Dharuk) People. We recognise and respect Darug cultural heritage, beliefs and relationship with the land. We acknowledge the First Peoples’ continuing importance to our CBCity community.