Mindful cup of tea (or whatever your drink preference)

Have a mindful cuppa and take a moment to give yourself  time to 'just to be'. Consciously experience the sensation of the cup, its temperature, and allow yourself the time to be present. 

10-minute brisk walk

This is great for lifting your mood and clearing your mind.  I also sometimes use it as a mindfulness practice; Allow the first five minutes for your head to be busy (sometimes it needs to do its thing) and then use the last five minutes to see if you can gently start becoming more present and aware of your environment, the trees, birdsong, people etc.  

Doodle pad

Dedicate a pad or notebook for doodling, drawing, or writing poetry—there's no pressure for perfection, no sonnets or grand works of art required!  It's about allowing your mind a space for creativity on your own terms.

Water 

There is something soothing about water.  A relaxing bath can elevate your mood, help you feel calm and can be a ‘treat’ to yourself when you need to unwind. Likewise, a shower can help us 'wash away' a tough day and calm us.  I love listening to 'rain' or 'gentle stream' sounds on Spotify to help calm me.  Studies have shown listening to sounds of running water is a great way to lower anxiety and can help with both studying and sleep. 

Ring a friend

Friends can help us feel connected and supported and give us a fresh perspective.  

Be in nature

We are part of nature but too often we find ourselves squirrelled away in rehearsal spaces, offices, and homes. Sometimes we need time to be in a green space and appreciate the beauty, even if it’s finding a patch of grass and a tree!

Laugh

Having a good laugh is great to boost your mood and your immune system.  Catch up with friends who you know you can have a laugh with or watch something that you find funny.

Sing/Chant

Singing is great for a mood boost. Turn the volume up and sing along to a song. It can also support the nervous system and help ground you.

Watch a feel-good film or TV series

Be mindful of your choices. Watching the latest true life murder doc might be enjoyable, but it probably won’t be resting your nervous system.  Try to watch content that supports your physically and emotionally needs.

Read a book

Reading a good book is like a chill pill for your nervous system. It’s not just reading; it's a holiday for your brain and great to help develop our ability to focus, especially in times when it’s easy to find our attentions distracted by technology.

Computer games

These can be great for a bit of escapism, enjoyment, and distraction, but again, check in with what you need.  If you are holed up and haven’t seen another human for days, this might not be supporting you. Likewise, if you are needing rest and you are playing games that are action packed or violent this won’t be resting your nervous system.

Hugs

Sometimes we just need a hug, or as the Welsh say , a ‘cwtch’. It’s one of the best healers.

Sleep

If you struggle with sleep, try limiting screen time an hour before bed. Consider having a bath or shower, reading, or investing in a mindful colouring book.  Avoid caffeine (guidance suggests 8 hours beforehand); opt for decaf instead. An intense Netflix binge or a crime podcast might make it hard to unwind.

Write down any worries or journal before going to sleep, especially if you find it challenging to switch off at bedtime.

Movement

Sometimes we need to rest, especially if we have been working hard. However, at times we can feel lethargic, and what we really need is to engage our bodies. Apply the 'Goldilocks' principle – too little movement is not ideal, while too much can also do more harm than good.