The self-kindness Toolkit: Part 5: Recreation

The Self-kindness toolkit: Expert tips to tackle challenging times 

The British Red Cross has provided a toolkit full of useful, practical tips that you can use to help build your resilience and confidence and to take control when faced with challenging situations. 

6 Rs of resilience 

The 6 Rs of resilience can prepare you and your family so that you are better able to bounce back when faced with a difficult situation.

1. Responsibility: Taking responsibility for your own mental health, wellbeing and resilience.
2. Reflection: Reflecting on how you are, what is happening and how you are feeling about things.
3. Relaxation: Relaxing in a way that suits you, such as gardening, reading a book and mindfulness practice. 
4. Relationships: Noticing the things we can take responsibility for can help to build confidence in ourselves and help us to feel more in control. 
5. Refuelling: Eating a healthy diet, and being conscious of alcohol intake. 
6. Recreation: Taking regular exercise, and having fun. 

Over a series of articles, you will find tips on each of the 6 Rs. This article focuses on Recreation. 

Movement at home

Exercise can help relieve tension and stress, while also making you feel better through the release of ‘feel good’ hormones, called endorphins. From a brisk walk to yoga, movement is a great way of looking after your wellbeing. If you are able to, the yoga poses below are a good way to practice movement and listening to your body. As you move into the positions, notice what feels good and what doesn’t. Keep bringing your attention back to your breathing as you move through the poses.

Acknowledge how different moves make you feel. Are you frustrated, proud, determined, or relaxed?

Mindfulness in nature

Go to a space outside that you love, such as a garden, park or leafy street. Try our mindful walking in nature routine.

• Walk at a natural, slow pace.
• Focus on your breathing, take a few deep breaths in through your nose and out through your mouth. Then settle into a natural rhythm.
• Now take a look around you; how does it feel to be outside?
• Notice your senses. What can you hear? What can you see? What can you smell? What can you touch?
• Are you able to pick up a leaf, or touch the bark of a tree? What do you notice about how they look and feel?
• When you are done, shift your attention back to your walking.
• How could walking in nature help others around you to feel more connected and how can you pass this on to help someone else?

If you are unable to go outside, look out of a window. Take a note of what you can see. You could draw plants or animals you have seen and try to find out their correct names, for example.

Download all these tips and more in The Self-kindness Toolkit.