Looking After Your Emotional and Mental Health: A Self-Care Guide for Children in Care
We often talk about looking after our bodies with a good diet and exercise, but it’s just as important to care for our emotional and mental health.
If you’re in care, you may have faced challenges that make life even more difficult.
On top of that, school, exams, relationships and money can add extra stress.
This guide is all about looking after yourself in the long run to help prevent mental health struggles.
However, if you are struggling, please reach out to your carer, social worker, teacher, GP, or Children-in-Care nurse. You may need specialist support and that’s okay.
Asking for help is a sign of strength, not weakness.
Top Self-Care Tips for Mental Wellbeing
1. Relaxation Techniques
If you feel tense or overwhelmed, relaxation techniques can help you unwind.
- The free NHS app Chill Panda offers great exercises.
- Watch this video from the Anna Freud Foundation for relaxation tips:
2. Mindfulness
Mindfulness helps calm racing thoughts and increases awareness of the present moment and your surroundings. Try these videos to learn more:
3. Listen to Music
Music can be a powerful tool for managing emotions:
- Play uplifting music to boost your mood.
- Blast loud music to release tension or anger.
- Listen to songs that match your feelings to process emotions.
- Try calming music when you feel anxious.
Explore Spotify mood playlists for different emotions, focus, or relaxation.
4. Crying is Okay
Crying helps your body process emotions.
As one young person shared:
“Trying to hold in tears physically hurts and when you cry, it feels like a pressure has been released.” Anna Freud
There’s no shame in expressing your feelings.
5. Faith or Religion
If you have a faith or are curious about religion, it may bring you peace, hope and strength. One young person said:
“Faith helps me accept things I don’t understand. It reminds me that I am loved and strong.” Anna Freud
If you’re interested, talk to a trusted adult about how to explore this further.
7. Warm Baths
A bath can be a great escape from stress. Add bubble bath or a few drops of essential oil to enhance relaxation. Just remember - no electronics in the bath!
6. Get Creative: Art & Drawing
Creativity can be a great way to relax and express emotions. Watch this video to learn more.
9. Creative Writing & Journaling
Writing can help process emotions, whether through poetry, storytelling, or journaling. Watch this video to learn more about creative writing.
8. Exercise & Movement
Physical activity is excellent for mental health. It helps release stress and tension. Some young people find Pilates particularly helpful.
Here’s an introductory video to Pilates.
Alternatively try a short workout video like Joe Wicks
10. Drama & Acting
Acting allows you to express emotions and build confidence. As one young person shared:
“Drama gave me the confidence to be myself and to stand back up after being knocked down by life.”
Consider joining a school or local drama club if this interests you.
11. Reading for Escapism
Books can transport you to different worlds, providing both escape and inspiration.
Watch Jacqueline Wilson’s video about the benefits of reading.
12. Baking & Cooking
Cooking can be a fun, creative and relaxing activity that also gives you a sense of achievement.
13. Crafts & DIY Projects
Crafting offers a distraction and a way to express yourself. Try painting, knitting, or making DIY gifts.
14. Pets & Animals
Spending time with animals can be incredibly soothing. Watch this video to learn more about the benefits of being around pets.
More Ideas for Self-Care
The Anna Freud Foundation has loads of additional self-care tips. Check out their resources for more inspiration.
When to Seek Help
This guide is about staying well, but it’s important to seek help when needed. If you are struggling, please talk to a trusted adult such as your carer, social worker, children-in-care nurse or teacher. There is specialist support available and you deserve help.
At Baker Baker Health, we are committed to supporting your emotional and mental wellbeing so that past experiences don’t hold you back in life. During your Initial Health Assessment (IHA), we can discuss ways to support your mental health.
Your mental health is just as important as your physical health. You are never wasting anyone’s time by asking for help!
Emergency Contacts
- If you or someone else is in danger, call 999.
- If you need urgent help, call 111.
You are not alone. Support is available.
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