• Real self-care may not look anything at all like what's shown on social media.
• Taking care of yourself doesn't have to have an aesthetic dimension.
• Genuine self-care hinges on knowing what activities and routines give you inner peace.

• Eat a healthy meal
• Engage in exercise
• Go for a walk
• Drink water
• Practice good sleep hygiene
• Have a cup of tea
• Sit in the sunlight
• Take a shower or bath

• Practice mindfulness
• Take a break
• Play video games
• Listen to music
• Read a book
• Listen to a podcast
• Reflect on things you are grateful for

• Pray
• Call/text a friend
• Connect with nature
• Meditate
• Engage in self-reflection

1. Direct eye contact shows that the speaker is strong and not intimidated.
   
   
2. An assertive stance or posture with the right balance of strength and casualness. For example, standing rigid may come across as aggressive; whereas, slouching may be perceived as weak.
   
   
3. The tone of voice. A strong voice conveys assertiveness, but raising one’s voice shows aggression and is likely to be met with anger.
   
   
4. Facial expression. Expressions that are neither angry nor anxious are essential for sending the right message.
   
   
5. Timing. Assertive communication must be executed at the right time (e.g., making requests from one’s spouse in the middle of a dinner party is not likely to be well received).
   
   
6. Nonthreatening, non-blaming language. For example, language such as “If you continue to do that, you will be sorry!” is threatening rather than assertive.
   
   
7. Clarity. For example, “Can you please not be that way?” is vague, while “Can you please not walk away when we’re talking?” more clearly conveys the speaker’s needs.
   
   
8. Positive language. For example, making a negative request (“Will you stop leaving your papers all over the house?”) is less effective than a positive request (“Here is a divider I’ve set up. Will you please place your papers here?”).
   
   
9. Language without criticism of one’s self or others. For example, phrases such as “I know I’m overly sensitive, but could you please not use that word?” and “Didn’t anyone ever teach you any manners?” are critical rather than assertive.

• Inconsiderate drivers
• Pushy shoppers
• Phone solicitors
• Disrespectful children
• Unwanted requests from family
• Occurrences of social injustice
• People who refuse to practice social distancing during a pandemic

• Breathe in through your nose and hold the air in for several seconds.
• Purse your lips and gradually let the air out. Let out as much air as you can.
• Carry on until you feel much less anxious.

• lying on your back, tighten the muscles in your toes for 10 seconds and then relax them completely.
  
  
• Do the same for your feet, ankles, and calves, gradually working your way up your body until you reach your head and neck.

• Simplifying your life, even if this means doing less or doing only one thing at a time.
• Getting enough sleep.
• Going for a daily walk, or some other form of exercise.
• Eating food that is tasty, nutritious, and varied.
• Restricting your intake of coffee and alcohol, e.g. limiting alcohol to just wine with dinner.
• Taking the time to do the things you enjoy.
• Connecting with others by sharing thoughts and feelings.

• Stress balls
• Deep breathing
• Journaling or just writing down your worries
• Progressive muscle relaxation
• Seek assistance from an adult

The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes.

The Basics of Mindfulness Practice

1. Set aside some time. You don’t need a meditation cushion or bench, or any sort of special equipment to access your mindfulness skills—but you do need to set aside some time and space.
   
   
2. Observe the present moment as it is. The aim of mindfulness is not quieting the mind or attempting to achieve a state of eternal calm. The goal is simple: we’re aiming to pay attention to the present moment, without judgment. Easier said than done, we know.
   
   
3. Let your judgments roll by. When we notice judgments arise during our practise, we can make a mental note of them, and let them pass.
   
   
4. Return to observing the present moment as it is. Our minds often get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the present moment.
   
   
5. Be kind to your wandering mind. Don’t judge yourself for whatever thoughts crop up, just practise recognizing when your mind has wandered off, and gently bring it back.