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The first rule of mindfulness might be to switch your smartphone off. From checking emails at bedtime to constant, needy push notifications from mobile games, our phones can often feel like they amplify our daily stress.

Turning to your smartphone for respite from the digital clutter may feel as ridiculous as holding an Alcoholics Anonymous meeting in a pub, with your inbox, social networks and Candy Crush Saga just a couple of taps away.

Still, mobile meditation apps are trying to help. There are hundreds available, although the pool of genuinely useful ones is much smaller. Here are five of the best to try out.
Headspace
Android / iOS

This British app comes with an endorsement from Emma Watson, and has a straightforward approach that will appeal if you're harbouring fears that meditation is a bit hippy-dippy. The spoken-word exercises are designed to be used for around 10 minutes a day, starting with a 10-session pack that comes free with the initial download. If you want to continue after that, it'll cost you £9.99 a month or £74.99 a year, with a simple, clear stats screen tracking your progress.
Calm
Android / iOS

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Calm.

Calm is similar to Headspace in its setup: here, the free element is a seven-day course of guided-meditation exercises, while the monthly subscription costs £7.99 and the yearly option £29.99 - the latter is thus a pretty good deal. Once you pay, the available sessions include a 21-day program for general wellbeing, and a week-long series focusing on helping you get better sleep. There are also individual sessions lasting between two and 20 minutes, and "unguided" sessions using music and nature sounds.
Buddhify
Android / iOS

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Buddhify.

This is one of the few meditation apps that you pay for entirely upfront: it costs £3.99 for iOS and £1.99 for Android, with no in-app purchases. Its meditation sessions are organised by theme according to what you're up to: from waking up, taking a work break or waiting around through to feeling stressed, dealing with difficult emotions and struggling to get to sleep. There are more than 80 tracks to explore, so you should find a fair few that suit you.

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The Mindfulness App.

The Mindfulness App is one of the most accessible apps, offering a decent catalogue of meditation tracks with and without narrators, ranging from three to 30 minutes in length. As with Headspace and Calm there's an introductory series to get you up and running, with a number of other meditations included in the download price. There's also a premium library for which you'll have to pay extra: £7.99 a month for unlimited access or £0.79 for individual tracks.
Smiling Mind
Android / iOS

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Smiling Mind.

Smiling Mind is slightly different to the other apps in this roundup, in that it was originally designed for children and young people - even though adults are welcome too. Its programs are divided by age, starting at 7-11 years: if you have children who are struggling with their emotions, it could be helpful alongside whatever other methods you and they are using. The app is clear, easy to use and completely free.

Omvana, Insight Timer, Stop, Breathe & Think, Take a Break and OMG! I Can Meditate are other well-regarded examples that may be worth trying.

Have you used these or other meditation apps? What did you think and what would you recommend to other readers? Let us know your thoughts in the comments.

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The first rule of mindfulness might be to switch your smartphone off. From checking emails at bedtime to constant, needy push notifications from mobile games, our phones can often feel like they amplify our daily stress.

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Feeling overwhelmed and overwhelmed? Get your headphones out 🎧

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This surreal new world of coronavirus we live in is a scary place indeed.

Not only do we have to contend with the cabin-fever pressures of lockdown, but many of us are also battling to save businesses or care for loved ones under conditions that feel almost impossible. And all that before you even count the impact of a relentless, stress-inducing news cycle into the mix.

If you're feeling anxious, overworked or experiencing symptoms of burnout, podcasts are a surprisingly helpful resource from which to learn self-care coping strategies.

There are shows which revolve around honest conversations about mental health, others that aim to help listeners create a sustainable work-life balance, and still more that teach the value of mindfulness and meditation.

So shut down those notifications, line up one of these listens and get ready to discover a few easy ways to better look after yourself - we promise the world will still be there when you're finished.

Self-care podcasts: Untangle

Produced by the people behind the Meditation Studio app, Untangle focuses on "inspiring, uncensored stories from people who have untangled from society's giant rule book to create a meaningful life". Each episode will teach you how to slow down, reduce your stress levels and create a feeling of calm when you need it most. However, be warned - after listening to just one episode, you may well become convinced that meditation is the answer to all of the world's problems.

Self-care podcasts: The One You Feed

The One You Feed revolves around an ancient parable that says we all have two wolves within us: one good, and one bad. The one that wins is the one you feed. So every week, creators Eric Zimmer and Chris Forbes curate conversations with experts across the mental health sector on how to feed your good wolf, and create a life worth living. Zimmer is a former heroin addict turned behavioural coach, and together, the pair tackle a full range of topics from healing poetry to grief mechanisms and how to steady a spiralling mind.

Self-care podcasts: Talking in Circles

In this podcast, host Laura Miller navigates strikingly honest conversations about mental health and work with writers, creatives and generally brilliant women (and a few men). While it's helpful and interesting to simply hear others open up about the things they don't usually talk about, there are also plenty of strategies to be gleaned for dealing with the common stresses of work and life.

Self-care podcasts: The Pineapple Project

The Pineapple Project podcast from Australia's ABC Radio is all about taking life's "prickly bits" and making them that much sweeter and easier to deal with. Hosted by journalist Jan Fran, it's a little lighter than many wellbeing podcasts in the genre - you can expect a generous sprinkling of spoofs, kooky sound effects and Fran's trademark humour - but the subject matter is often quite heavy. Themes vary from overcoming social anxiety to funeral planning for amateurs. A lovely, reassuring listen, even in the darker territory it navigates.

Self-care podcasts: Selfie

Excellently billed as "a podcast about self-care and other shit", this podcast sees Sarah James and Kristen Howerton discuss the healthier approaches we can all take to our everyday lives. Sarah is a blogger while Kristin is a psychotherapist, and together they bring both social and scientific research to their refreshing and open conversations about finding better ways to look after the mind, body and spirit.

Self-care podcasts: Oprah's SuperSoul Conversations

Oprah Winfrey has been teaching fans to "live your best life" for years, so it should come as no surprise that she has a podcast dedicated to the importance of taking time for yourself. SuperSoul Conversations sees Oprah interview thought-leaders, best-selling authors and spiritual luminaries about their journeys to personal fulfilment, and she also chats to health and wellness experts about the most appropriate and effective ways we can look after ourselves in a challenging world.

Self-care podcasts: Feel Better, Live More

Author and GP Dr Rangan Chatterjee is the kind of medical pro you want in your life. The aim of his podcast is to break down healthy living into easy, digestible steps via interviews with leading researchers and wellbeing experts. He's empathetic yet practical in his approach, and the advice he unveils - covering physical, emotional and spiritual health - can be used to used to bring about real-life changes from day one (no quackery required).

Self-care podcasts: The Thrive Global Podcast

Arianna Huffington is no stranger to the perils of neglecting self-care. As the story goes, she had been working 18-hour days, and was at home checking her emails, when she collapsed from exhaustion - breaking her cheekbone in the process. The incident proved a wake-up call for Huffington, who has since dedicated much of her career to encouraging others to prioritise and safeguard their own wellbeing. This interview-based podcast contains a wealth of advice about how you can protect yourself from burnout and overwork, and go from "surviving to thriving".

Self-care podcasts: The Minimalists

Cult favourites Joshua Fields Millburn and Ryan Nicodemus, AKA The Minimalists, have built a career around helping people learn how to live with less. In this podcast, they expand that concept to all areas of life - from tackling digital saturation to guidance on how to remove toxic relationships from your life. While their advice on creating a minimalist lifestyle can be brutal (basically, get rid of all your stuff) they also share lots of sensible and actionable advice for learning how to live a healthier, more mindful, life.

Self-care podcasts: Happy Place

In her critically acclaimed podcast, Fearne Cotton expands upon the ideas she wrote about in her 2017 book byinterviewing a number of high profile friends and celebrities about their experiences with mental health issues and learning what brings them joy every day. Guests so far include Dawn French, Paloma Faith, Matt Haig, Tom Daley, Maisie Williams and Poorna Bell, all whom have provided helpful insights for staying upbeat and positive when faced with the daily stresses of a hectic, fast-paced treadmill.
This feature was originally published in 2018 and has been updated throughout Images: Getty / Courtesy of podcasts

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10 self-care podcasts for when you're feeling stressed and overwhelmed

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This surreal new world of coronavirus we live in is a scary place indeed. Not only do we have to contend with the cabin-fever pressures of lockdown, but many of us are also battling to save businesses or care for loved ones under conditions that feel almost impossible.

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Self-care techniques and general lifestyle changes can help manage the symptoms of many mental health problems. They may also help prevent some problems from developing or getting worse. Here are some tips for looking after yourself that you might find helpful:

If these work well for you then you may find you don't need any formal . However, it's important to remember that there is unlikely to be an instant solution. Recovering from a mental health problem is likely to take time, energy and work.

Our pages on improving and maintaining your mental wellbeing have more self-care suggestions and tips.

Stay aware of your mental health

Tell people what helps. If certain treatments have helped in the past, tell your doctor. Let your friends and family know how they can support you, whether it's listening to you when you're having a bad day, helping you keep on top of your commitments, or being aware of your triggers (things that set off your difficult feelings or behaviours, or make them worse).

Spot your early warning signs. If you can, try to be aware of how you're feeling, and watch out for any signs you might be becoming unwell. These will be individual to you, but it can be useful to reflect on what these may be so you can get support as soon as possible.

Keep a mood diary. Tracking your moods can help you to work out what makes you feel better or worse. You can then take steps to avoid, change or prepare for difficult situations. You can create your own mood diary or find one online - there are many freely available on the internet and as apps for your phone.

Build your self-esteem. Taking steps to increase your self-esteem can help you to feel more confident and able to cope (see our pages on how to increase your self-esteem for more information).

Read Beth's blog about how to cope when low self-esteem sneaks up on you.

I really have to remember to be kind to myself and actually try to function when I'm unwell. Otherwise things spiral even faster.

Nourish your social life

Feeling connected to other people is important. It can help you to feel valued and confident about yourself, and can give you a different perspective on things. If you can, try to spend some time connecting with friends and family - even a text or phone call can make a difference.

If you don't have supportive friends and family around you and are feeling isolated, there are other ways you can make connections. For example, you could try going to community events where you might have some interests or experiences in common with other people there, or joining a group like a local book club or sports team.
Read Joanna's blog about overcoming loneliness.
I try to have a friendly conversation everyday, even if it is online with distant friends.

Try peer support

When you experience a mental health problem it can feel like no one understands. Peer support brings together people who've had similar experiences to support each other. This can offer many benefits, such as:

feeling accepted for who you are

increased self-confidence

meeting new people and using your experiences to help others

finding out new information and places for support

challenging stigma and discrimination.

You can contact Mind's Infoline for details of local support groups near you, or try online peer support like Mind's Elefriends community (see our pages on peer support for more information).

Read Craig's experience of how online support groups helped him when no one else was there.

Things I was ashamed of and felt guilt for were common in the group. It was a profound and powerful experience.

Make time for therapeutic activities

There are various techniques and therapies you can safely practise on your own. For example:

Relaxation - you may already know what helps you relax, like having a bath, listening to music or taking your dog for a walk. If you know that a certain activity helps you feel more relaxed, make sure you set aside time to do it. (See our pages on relaxation for more information.)

Mindfulness - mindfulness is a therapeutic technique that involves being more aware of the present moment. This can mean both outside, in the world around you, and inside, in your feelings and thoughts. Practising mindfulness can help you become more aware of your own moods and reactions, but not everyone finds mindfulness helpful. (See our pages on mindfulness for more information, including guidance on whether mindfulness might be right for you.)

Ecotherapy - getting out into a green environment, such as the park or the countryside, is especially helpful. If you have a garden, you may want to spend more time there. If you like gardening, there may be an ecotherapy group near you. (See our pages on ecotherapy for more information.)

These activities can be particularly valuable if you don't want to try medication or talking treatments, or you're having to wait a while for treatment on the NHS.

I do ecotherapy to get sunlight onto my skin and into my mind. It shines light through the dark fog of depression.

Look after your physical health

Taking steps to look after your physical health can help you manage your mental health too.

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Self-care | Mind, the mental health charity - help for mental health problems

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Self-care techniques and general lifestyle changes can help manage the symptoms of many mental health problems. They may also help prevent some problems from developing or getting worse. Here are some tips for looking after yourself that you might find helpful: If these work well for you then you may find you don't need any formal .

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Hot Chocolate | Chocolate Recipes | Jamie Oliver Recipes

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Hot chocolate is always better when it is homemade and this hot chocolate recipe will teach you to make your own at home; sit down and relax.

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Walking in the leaves, no phones allowed 🍁🍄🍂

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Autumn is a great time to be in Norfolk, UK, with fabulous coast and countryside to walk, cycle and explore. Norfolk is the birdwatching capital of the UK. Discover fantastic colour at the country estates of Felbrigg, Blickling, Holkham, Houghton and Sheringham Park.

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Anxiety and self care

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Living with anxiety can be very difficult, but there are steps you can take that might help. This page has some suggestions for you to consider:

(For tips on coping with panic attacks, see our section on what helps to manage panic attacks.)

Talk to someone you trust

Talking to someone you trust about what's making you anxious could be a relief. It may be that just having someone listen to you and show they care can help in itself. If you aren't able to open up to someone close to you, the Samaritans and both run helplines that you can call to talk to someone.
Read Amy's blog about how sharing her experiences of anxiety with others online helps her.
Getting it off my chest seems to help relieve some of the pressure.

Try to manage your worries

It can be really hard to stop worrying when you have anxiety. You might have worries you can't control. Or you might feel like you need to keep worrying because it feels useful - or that bad things might happen if you stop.

It can be helpful to try different ways of addressing these worries. For example, you could:

Set aside a specific time to focus on your worries - so you can reassure yourself you haven't forgotten to think about them. Some people find it helps to set a timer.

Write down your worries and keep them in a particular place - for example, you could write them in a notebook, or on pieces of paper you put in an envelope or jar.

Read Damien's blog about how being creative helps him manage his anxiety.
[I try to] accept that this is how I feel at the moment, but it won't last forever.

Look after your physical health

Try to get enough sleep. Sleep can give you the energy to cope with difficult feelings and experiences. (See our page on coping with sleep problems for more information.)

Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. (See our page on food and mood for more information.)

Try to do some physical activity. Exercise can be really helpful for your mental wellbeing. (See our pages on physical activity for more information.)

Read Stephen's blog about how running helps him feel better.
I find going for a walk great, even if I can't go far. I walk around the garden and eat my lunch outside.

Try breathing exercises

Breathing exercises can help you cope and feel more in control. You can find some suggestions on our page on relaxation and on the NHS Choices website.

Breathe... always remember to breathe. Take time to inhale. It's the simplest thing, but is forgotten in panic attacks.

Can mindfulness help with anxiety?
Mindfulness is a way of giving your full attention to the present moment. It can help with some anxiety disorders, but the National Institute for Health and Care Excellence (NICE) - the organisation that produces guidelines on best-practice in healthcare - says it's not helpful for social anxiety. (Read more about social anxiety in our page on types of phobias ).

Some people say they find mindfulness helpful for coping with other anxiety disorders , but others say it makes them feel worse - particularly if keeping a busy mind is an important way of coping for you. It's best to try it with a trained professional if possible, or to get advice from a doctor or therapist before trying it by yourself. (See our pages on mindfulness for more information.)

Now I look for natural ways to control the panic and anxiety, including meditation, exercise, breathing exercises, mindfulness and diet.

Keep a diary

It might help to make a note of what happens when you get anxious or have a panic attack. This could help you spot patterns in what triggers these experiences for you, or notice early signs that they are beginning to happen.

You could also make a note of what's going well. Living with anxiety can mean you think a lot about things that worry you or are hard to do. It's important to be kind to yourself and notice the good things too.

I keep a photo diary of all the things I've managed to do! Makes me think "I can do this". So when I go and sit in a café, or go for a walk, I take a pic to record that I've done it, and look back when I feel scared... it encourages me that maybe I can do something [again] if I've done it before.

Try peer support

Peer support brings together people who've had similar experiences to support each other. Many people find it helps them to share ideas about how to stay well, connect with others and feel less alone. You could:

(See our pages on peer support for more information about what it involves and how to find a peer support group to suit you. If you're new to online peer support you might find it helpful to read our information on how to stay safe online.)

Complementary and alternative therapies

Yoga, meditation, aromatherapy, massage, reflexology, herbal treatments, Bach flower remedies, and hypnotherapy are all types of complementary therapy that you could try, and see if they work for you. Some people find that one or more of these methods can help them to relax, or sleep better.

Many chemists and health shops stock different remedies and should be able to offer advice. (See our pages on complementary and alternative therapies for more information.)

[For me, it's] a hypnotherapy CD. I laughed when my husband brought it home; now I use it myself - very calming.

This information was published in September 2017 - to be revised in 2020. References are available on request. If you would like to reproduce any of this information see our page on permissions and licensing .

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Self care for anxiety | Mind, the mental health charity - help for mental health problems

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Living with anxiety can be very difficult, but there are steps you can take that might help. This page has some suggestions for you to consider: (For tips on coping with panic attacks, see our section on what helps to manage panic attacks.) Talking to someone you trust about what's making you anxious could be a relief.

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Self care on a budget

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Self-care is incredibly important in helping manage and prevent depression.

However, as those of us who struggle with poor mental health are more likely to have financial problems - especially if we are unable to work - there are often real limitations in the amount we can 'budget' to look after ourselves.

But while spa days and shopping sprees are undoubtedly expensive, there are many other acts of self-care that cost very little or are in fact free.

1. Drink up

Being even the tiniest bit dehydrated can have a negative impact on our mood, so ensuring we drink enough water is one of the simplest ways we can look after ourselves. Normal tap water is fine.

If you're not fussed about water, herbal teas (the non-caffeinated kind) also count, and you can pick up boxes relatively inexpensively - especially if you choose own-brand over premium labels. As an added bonus, some herbs (such as chamomile) can soothe symptoms of depression and anxiety. As a few herbs can impact on the efficacy of drugs, do check the information sheet/talk to your doctor if you are on medication.

2. Eat Well

We've talked about the benefits of healthy eating before, and contrary to popular belief, eating well doesn't have to be expensive.

Yes goji berries and superfood salads are good for us, but so are baked beans and tinned fish! Our podcast on food and mental health shares several low-cost nutrition ideas, and there are plenty of blogs out there where you can find inspiration: for example Cooking on a Bootstrap.

3. Sleep

Getting a good night's sleep is one of the kindest things we can do for ourselves, and better still it's completely free. However, as depression often comes hand-in-hand with sleep problems, we know that can be easier said than done.

You can improve your chances of getting a good night's kip by limiting caffeine after 2pm and implementing a 'bedtime routine' - a series of calming activities you do every night to tell your body and your brain it's time for bed. Limiting screen time in the evenings can also be really helpful, as the light given off by your devices can be disruptive. Our podcast on sleep explains more.

4. Move It

Although it's often the last thing we feel like doing - especially when we're depressed - getting moving is a great way to show ourselves self-care. Exercise has innumerable health benefits, and even a short burst of movement triggers endorphins and gives us that feel good glow.

You don't need a pricey gym membership to exercise either. You can dance to in your bedroom to your favourite tunes, follow along with free fitness videos on YouTube, or you can simply pop some trainers on and head out for a walk or run. Exercising outside has additional benefits too.

5. Get Out

We love our blanket forts and duvet days (sometimes they are much needed), but we also know how important it is to get outside.

Sunlight and fresh air are instant mood-boosters - and are available to us all, completely free. Research suggests that exposure to natural surroundings is beneficial to physical and psychological wellbeing, so if you can get out into green space (even if it's just your local park) all the better.

6. Get Creative

Engaging in creative activities is a fantastic - and fun - way to integrate self-care into your day, and it needn't be expensive.

We are all innately creative (even those of us who may think otherwise!) and there are so many different ways we can express our creativity. Writing, knitting, sewing, singing, cooking, painting, sculpting, gardening, restoring furniture, playing with make-up, writing computer code... activities like these are beneficial for our wellbeing: they bring us into the present moment, boost feel-good chemicals in our brain, and give us a sense of achievement.

7. Clean up

There is a bit of a trend for decluttering at the moment, and with good reason. The environment in which we live can have a real impact on our mood. If our surroundings stress us out, take up headspace, or make day-to-day living harder than it needs to be, we can definitely benefit from clearing up. (And if we sell any of the stuff that we declutter, our wallets can benefit too!)

As well as decluttering physical items (the contents of our wardrobe, the random drawer of junk in the kitchen, the piles of paper lying about), we can also declutter digitally: think unwanted software that slows the computer down, unread emails or even facebook friends.

8. Treat Yourself

While clearing up can be undoubtedly helpful, there *is* something lovely about having new things (that's why we created the BuddyBox!). Of course when we're on a budget, it's not wise to buy stuff willy nilly, but there are ways to get new things on the cheap.

Libraries are a good starting point: if you can't concentrate on books (we struggle to read when we're unwell), there are audio books and DVDs. Plus some local libraries reduce fees for those with disabilities - worth looking into if that applies to you. Then there are charity shops: you'll be surprised by some of the awesome things you can find, and you can treat yourself while helping others. There are also bargains and freebies to be found online: look at sites like freecycle or community Facebook groups.

9. Build Boundaries

Those of us who struggle with depression often have issues with low self-esteem, and look externally for approval and validation. If you find yourself regularly putting other people's needs before your own -saying 'yes' when you want to say 'no', exhausting yourself to fulfil other's expectations - you may benefit from working on your boundaries.

You are most important person in your life (yes, really!), so you need to learn to make your needs a priority. Addressing wonky boundaries can feel like a scary task but you'll feel the benefits almost immediately. And of course looking after yourself in this way doesn't cost financially.

10. Rest Up

Many of us have high expectations of ourselves, and feel like we should always be productive: always giving, always doing. Continually putting stress on ourselves in this way is a sure fire road to burnout.

As hard as it might feel sometimes, one of the best things you can do for yourself is STOP. Really. Allow yourself to just be. Run yourself a lovely bath, lie on the floor and stare at the ceiling, watch some nonsense on TV. Letting yourself rest is a fantastic act of self-care, and it doesn't cost a penny.

Over to you

Find out what self-care looks like for you, by downloading our FREE Self-Care Starter Kit.

Do you have any low-cost self-care ideas you'd like to add to the list? Let us know!
Sharing is caring: please share this post to help others, you never know who might need it.

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Self-Care on a Budget: 10 Things to Try - The Blurt Foundation

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Self-care is incredibly important in helping manage and prevent depression. However, as those of us who struggle with poor mental health are more likely to have financial problems - especially if we are unable to work - there are often real limitations in the amount we can 'budget' to look after ourselves.