Self care
Living Alongside a first responder who has experienced a workplace injury—especially one affecting their mental health—can be emotionally and physically demanding. As a partner, friend, or supporter, it’s natural to focus on their needs, but your well-being is just as important. Prioritising self-care allows you to show up with strength and resilience, ensuring you have the energy and emotional capacity to provide support. It also ensures that you acknowledge YOU: your needs, your interests and you as a person before and beyond the role of carer and supporter of your loved one.
Tips for Self-care Practices and Activities
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Mindfulness and Relaxation
Practice deep breathing exercises
Try meditation or guided visualisation
Spend time in nature for a calming reset
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Physical Wellbeing
Go for a walk, run, or engage in gentle stretching
Prioritise regular sleep and rest
Nourish your body with healthy meals and hydration
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Emotional Support and Connection
Talk to a trusted friend, therapist, or support group
Journal your thoughts and feelings for clarity
Set boundaries to protect your emotional well-being
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Engaging in Joyful Activities
Listen to music, read a book, or watch a favourite show
Explore a creative hobby like painting, knitting, or writing
Schedule time for activities that bring laughter and joy
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Practical Self-care
Take breaks without guilt—your well-being matters too
Organise your space for a sense of calm and control
Make time for self-reflection and personal growth
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Take a moment
Light a candle and sit for a minute in the quiet
Sit in a quiet space, close your eyes and list 5 things you can hear, feel and smell
List 5 things that you are grateful for
We know that while we might understand the importance of practising self-care, the reality is that when you are in the midst of supporting and caring for your family and loved one it is very difficult to take the first step. Here are some website and apps that might provide more information as well as give you the nudge you need to start your self care practises and rituals.
Calm app
Calm is the #1 mental health app designed to help you manage stress, sleep better, and live a happier, healthier life. Our research-based tools help you build life-changing habits to support your mental health. If you're having trouble falling asleep, our 500+ Sleep Stories®, soundscapes, and guided sleep meditations can lull you to sleep. If you're spiraling in negative thoughts and need immediate relief, our 60-second Breathe Bubble grounds you in the moment and helps your body return to a state of relaxation. If you're overwhelmed at work and need a breather, our stress and burnout specialists can guide you through exercises to help calm your mind.
Headspace: Guided Meditation
(Headspace Inc) Headspace will help you to learn to meditate and live mindfully. The guided meditations are tailored for specific situations, such as anxiety, focus, sleep or work.
Buddhify
Buddhify (Mindfulness Everywhere Ltd) Buddhify is designed for the busy modern lifestyle so it focuses on mobile or on-the-go meditation, which you can do wherever you are and whatever you’re doing. The selection of moods and types of meditation is also very extensive.
Breath Work
Breathing exercises help you calm down by slowing and regulating your breathing, which lets your body and brain know that you are not in danger and it is safe to relax. You can use breathwork to tackle anxietyor help you prepare for sleep.4 I recommend aptly-named Breathwrk .
