Ultimate guide to summer self-care

As we adapt to life after lockdown, looking after mental health and wellbeing is more important than ever. Monica Cafferky reveals Simple tips and tricks to help you get the most out of me time

SELF-CARE – paying attention to what you need to be happy and healthy – is a habit that’s easy to forget. But as we navigate the new normal now lockdown is easing, it has never been more important.

No, this isn’t the summer that any of us planned, but that’s no reason it can’t be a time that helps you to relax, unwind and appreciate the little things in life.

Just take your pick from these simple mood-boosters, natural beauty choices and home-made treats.

GO GREEN

Research has shown that spending mindful time surrounded by trees and greenery improves mood and boosts the immune system. The Japanese call this practice forest bathing, and high-profile fans include Gwyneth Paltrow and Kate Middleton.

Find tips at The National Trust (nationaltrust.org.uk). And bring the outdoors into your home by investing in some house plants. Indoor plants absorb toxins in the air and increase humidity, which are both beneficial for health.

If you’re not green-fingered, try mother-in-law’s tongue – a plant that’s renowned for being impossible to kill.

ANIMAL MAGIC

Birds connect you to nature and watching them makes you pause and slow down, reducing blood pressure.

If you have children, make a chart so they can mark off which birds they see outside. Or use the free Merlin Bird ID app to identify different species and their songs.

Studies have shown that spending time with dogs increases happiness and makes people feel less lonely.

If you don’t share your life with a pooch, sign-up to Borrow My Doggy (borrowmydoggy.com) and enjoy some time with someone else’s pet without the full-time commitment.

SUPER SCENTS

Using lavender essential oil produces feelings of contentment, according to a study at Northumbria University.

A simple way to harness its calming power is to put a few drops of oil in your bedtime bath. It will improve sleep quality, especially if you have insomnia.

To learn more, read Essential Oils for Mindfulness and Relaxation by Heather Dawn.

KEEP SMILING

“The good news is that you don’t have to start happy to become happy,” explained Lois Blyth, author of A Year of Living Happily.

“The moment you begin to smile, laugh and relax your shoulders, two things happen: the body releases feel-good endorphins that boost wellbeing and people around you will behave more positively.”

BE KIND

“Being kind is good for others and your own wellbeing,” said Dr David Hamilton, author of The Little Book Of Kindness.

He added: “When you show someone kindness, your body releases the hormone oxytocin. As well as making you feel good, oxytocin – often called the kindness hormone – reduces levels of heart-damaging free radicals in the bloodstream. “So kindness literally benefits your heart and gives you a natural high.”

TASTY TREATS

Boost your five-a-day by making these all-natural lollies. Put a handful of raspberries, two raspberry tea bags and a dash of honey in a bowl and add 350ml of boiling water. Leave to infuse for 10 minutes, then remove the tea bags, stir and cool. Pour the liquid into six ice lolly moulds and freeze for a minimum of four

hours. And why not ditch fizzy drinks for a refreshing homemade beverage? A typical canned drink contains nearly 10 teaspoons of sugar, while a glass of fresh water with sliced fruit or mint contains no added sugar or colourings.

QUIET THE MIND

“Meditation is an essential part of self-care that’s proven to reduce stress and quieten the mind,” said Rebekah Borucki, author of You Have Four Minutes to Change Your Life.

“My favourite meditation technique for cultivating a state of peace, especially if I feel anxious, is ‘one-two breath’, outlined below.”

Inhale through your nose, while counting the seconds of your natural in-breath.

Exhale slowly through the mouth doubling the duration of your inhale. For example, if you count three during an inhale then exhale for six counts. Pause for as long as it feels comfortable at the end of every breath cycle (inhale/exhale). Repeat several times, while allowing yourself to rest in the space created in your mind. NOURISH LIST

Write a “nourish list” of things you enjoy but never seem to find the time to do. Then promise to tick one off your list each day.

It could be indulging in a bath or doing a YouTube fitness class. If you have children, “swap” time with your partner so they can enjoy their own self-care choices.

SPA AT HOME

Start by adding a few cups of Epsom salts to a warm bath and letting them dissolve before having a relaxing and detoxing soak.

Next, make your own purifying face mask by mixing 3 tbsp oats with ¼ tbsp apple cider vinegar in a bowl and combine into a smooth paste.

Add ½ tbsp brown sugar and ¼ tbsp lemon juice and stir until the mixture is even. Apply to the skin and leave it to work for 10 minutes.

Then rub gently in circular movements to exfoliate and increase the blood flow. Rinse off the mask with warm water and pat your face dry.

SAY WHAT?

Most of us tend to remember criticism rather than praise, so start a quote collection where you jot down nice things that have been said about your character, work, parenting and anything else. Date each quote in your journal and have a read when you feel in need of a mental boost.

ONLINE DETOX

The average adult spends one day every week online, according to digital wellbeing experts Time To Log Off (itstimetologoff. com). So why not have a digital detox day and ditch the devices (and eye strain) to connect with friends, nature and yourself ?

SUPER STRETCH

Yoga has many recorded health benefits, from building strength and flexibility to stress reduction and easing back pain. Find free online classes on YouTube – listen to your body and take it easy if you’re new to this practice.

SLEEP ON IT

Good sleep is essential for an effective immune system. Solid nightly rest strengthens the body’s defences and is also a contributor to good mental health. If you’re struggling to sleep, find lots of tips at the National Sleep Foundation (sleepfoundation.org).