Self Care

A self care plan is a simple list of things that help you feel better.

You can write down activities that calm you, give you energy, or help you cope when life feels hard.

Some ideas include:

• short walks

• listening to music

• taking breaks

• talking to someone you trust

• doing something creative

You can make a plan on paper, on your phone, or in a journal.

Journaling means writing down your thoughts and feelings.
You can write anything you want.

Journaling can help you:

• understand your feelings

• work through worries

• notice things that make you happy

• track changes over time

You can write a little each day, or only when you need to.

Meal planning can help you eat well and save money.
It also helps you choose food you enjoy.

An Easy Way to Start Meal Planning

Step 1: Research What You Like
Think about meals you enjoy and foods that make you feel good.

Step 2: Lower Your Expectations
Start small.
You do not need to plan every meal.

Step 3: Clean Your Kitchen (Consistently)
A clean space makes cooking easier and safer.

Step 4: Go Grocery Shopping
Make a simple list before you go.
Include food for a few easy meals.

Step 5: Build In Flexibility
It is fine to swap meals around during the week.

Step 6: Make Mistakes — Get Creative!
Cooking takes practice.
Trying new things can be fun.

Step 7: Cook and Eat Your Meal
Enjoy the food you made.

Start by choosing 3–5 meals you want to cook in the week.
Write down the ingredients you need.

Try to include:

• fruit

• vegetables

• starchy foods like pasta, rice, or potatoes

• protein like beans, eggs, fish, or meat

If you want guidance, the Eatwell Guide from the National Health Service (NHS) shows what a balanced diet looks like.

Most people get enough vitamins and minerals from a healthy, balanced diet.

However, some supplements are recommended for everyone at certain times:

• Vitamin D in autumn and winter

• Folic acid if you are pregnant or trying to get pregnant

A doctor or pharmacist can help you decide if you need anything else.

Wash your hands before and after preparing food.
This stops germs spreading and helps keep you safe.

Other simple food safety steps include:

• keeping raw meat away from other food

• storing food in the fridge if it needs to be kept cold

• checking use by dates

• cooking food all the way through

How Food Affects Mood

Food can affect how you feel.
This may be different for each person.

Blood Sugar

If your blood sugar gets low, you may feel tired, angry, or sad.

Eating regular meals and foods that release energy slowly can help.
These include whole grains, oats, beans, and fruits.

Stress and Your Gut

When you feel stressed or anxious, your stomach may react.

You may feel:

• bloated

• constipated

• less hungry

• more hungry

This is common and can improve with rest, gentle movement, and regular meals.

Eating well can support mental health, but be kind to yourself.
It can feel harder to focus on eating when your mental health is low.

Understanding Eating Disorders

Everyone has their own way of eating.
Most eating patterns are safe and help us stay healthy.

Sometimes worries about weight or body shape can change how someone eats.
If these worries affect daily life or health, they may be an eating disorder.

Eating disorders are ways some people cope with difficult feelings or stressful experiences.

What Is Anorexia?

A person with anorexia nervosa is often under a healthy weight.
They may have a strong fear of gaining weight.

They may eat very little or try to burn off calories by:

• exercising too much

• making themselves sick (purging)

They may focus on being thin, even when it is harmful to their health.

What Is Bulimia?

A person with bulimia nervosa is usually within a healthy weight range.

They often binge eat, which means eating a large amount of food in a short time.

After this, they may try to “make up for it” by:

• vomiting

• fasting

• over exercising

These behaviours can be very harmful.

When Symptoms Do Not Fit One Diagnosis

Some people have many signs of anorexia nervosa or bulimia nervosa, but not all of them.

This can be called Eating Disorder Not Otherwise Specified (EDNOS).
The person still needs support and care.

FREED stands for First Episode Rapid Early Intervention for Eating Disorders.

It is a special pathway within the Adult Eating Disorder Service.

In Cornwall, FREED is for young adults aged 18–25 who have had an eating disorder for 3 years or less.

The service:

• offers fast access to evidence‑based support

• aims to meet needs quickly and safely

• tries to make first contact within 48 hours of referral

If FREED is suitable, an assessment appointment is booked soon after.

Support for Children and Young People

If you are aged 8–18, you can be referred to the Children and Young People’s Eating Disorder Service.

This service supports young people with eating difficulties or eating disorders.

Staying Hydrated

Everyone should try to drink 6 to 8 glasses of fluid each day.

This can include:

• water

• lower fat milk

• sugar free drinks

• tea or coffee

Tea and coffee contain caffeine, but in normal amounts they still help keep you hydrated.

Juice and Smoothies

Fruit juice and smoothies count towards your fluid intake.

Try to have no more than 150ml a day because they contain a lot of sugar.

Cutting Down on Sugary Drinks

Sugary drinks are a major source of extra sugar for children and adults in the UK.

Try swapping sugary drinks for:

• diet drinks

• sugar free drinks

• drinks with no added sugar

This is a simple way to reduce sugar.

How Caffeine Affects You

Caffeine is found in:

• tea

• coffee

• chocolate

• cola

• energy drinks

Caffeine is a stimulant, giving a short burst of energy.

It can also:

• make you feel anxious or low

• disturb sleep

• cause withdrawal symptoms if stopped suddenly

If caffeine affects your mood, try reducing it slowly.
For example, alternate between caffeinated and decaf drinks.

 Alcohol contains calories (kcal), and drinking too much can affect health.

Adults should drink no more than 14 units a week.

Examples:

• 1 pint of standard lager ≈ 136 kcal

• 175ml glass of wine ≈ 135 kcal

• 25ml spirits (40%) ≈ 56 kcal

Alcohol and Mental Health

Alcohol may feel relaxing at first, but it can:

• worsen anxiety or depression later

• make you feel unwell

• make coping harder over time

Alcohol and Pregnancy

Alcohol during pregnancy can harm a baby and cause Foetal Alcohol Spectrum Disorder (FASD).

Alcohol can:

• harm brain and body development

• stop healthy growth

• lead to pregnancy loss

Children who survive may have lifelong difficulties.

Healthy relationships support mental wellbeing — including the relationship with yourself.

Setting boundaries means knowing what feels safe, fair, and respectful for you, and speaking up when something does not feel right.

Feeling Pressure From Others

Peer pressure is when you feel pushed to do something to fit in or avoid conflict.

Healthy boundaries help you stay safe and true to yourself.

Boundaries to Protect Yourself

Boundaries protect your:

• feelings

• time

• personal space

• safety

• wellbeing

Ways to set boundaries include:

• saying what you are comfortable with

• taking time to decide

• choosing who you spend time with

• walking away from unsafe situations

• asking a trusted person for help

It is okay to say “no.”
You do not need to explain yourself.

Helpful phrases include:

• “No, thank you.”

• “I’m not comfortable with that.”

• “That doesn’t feel right for me.”

Practising makes it easier over time.

Why Saying No Feels Difficult

Many people struggle with saying “no” because they want to:

• avoid conflict

• be liked

• keep the peace

We Want to Get Along

Humans are social.
Saying “no” can feel uncomfortable even when necessary.

Wanting Acceptance

We may say “yes” to feel liked or avoid rejection.

Fear of Disappointing Others

Many people want to avoid letting someone down.

Social Rules Make It Hard

We are often taught to be polite and not speak up.
Learning assertiveness takes practice.

Why Saying No Matters

Saying “no” helps protect your:

• time

• energy

• wellbeing

• values

It can:

• reduce stress

• improve confidence

• strengthen relationships

• help you grow

Easy Ways to Say No

You do not need a reason every time.

15 simple phrases:

1. “Thanks for thinking of me, but I’ll have to pass.”

2. “I wish I could, but it’s not possible right now.”

3. “I’m on a strict diet of ‘no’ this week.”

4. “Can I check my schedule and get back to you?”

5. “I can’t, but someone else might be interested.”

6. “I’m not comfortable with that, but thank you.”

7. “I can’t commit to that right now.”

8. “Maybe next time.”

9. “I’m already busy that evening.”

10. “I’ve already made other plans.”

11. “I have a regular commitment then.”

12. “Let’s plan something another time.”

13. “I’ve got a full plate right now.”

14. “I’m cutting back on __, so I’ll decline.”

15. “I’m stretched thin at the moment.”

Pets can:

• increase physical activity

• provide companionship

• reduce anxiety

• boost confidence

• add structure to daily life

• help people meet others

Pets and Neurodiversity

Pets can support neurodivergent people, including those with ADHD and autism.

Pets and ADHD

Pets can help with:

• routine

• time management

• responsibility

Pets and Autism

Pets can offer:

• calm

• comfort

• predictable relationships

They can also support sensory needs.

Deciding If a Pet Is Right for You

A pet needs time, money, and commitment.

Questions to ask:

• How much space do I have?

• How active am I?

• How much time do I have each day?

• Can I afford vet care, food, and insurance?

Fostering or helping a friend can help you decide.

The internet can be positive, but it can also be harmful.

If someone online makes you feel unsafe, seek help.

Your feelings are valid.
What happened is not your fault.

Speak to a trusted adult or use a support service.

Safe Places and Support

Safe Places

Safe Places support people with learning disabilities and autistic people in the community.

Participating locations include:

• shops

• cafés

• job centres

Look for the Safe Place sticker.

Safe Place Cards

To request a card:

• Email: safeplaces@cornwall.gov.uk

• Call: 01209 615 600

Safe Places App

A free app shows nearby Safe Places.
Available on the App Store and Google Play.

Support is available if you experience a hate crime or hate incident.

You can also report incidents on the True Vision website.

Mate Crime

Mate crime is when someone pretends to be your friend to take advantage of you.

It is wrong and support is available.

Good hygiene helps prevent illness and protect others.

Personal hygiene includes:

• washing daily

• handwashing after the toilet

• brushing teeth twice daily

• covering coughs and sneezes

• washing hands after touching animals

Bathing and Showering

Wash daily, including armpits and genital areas.

Preventing Body Odour

Use deodorant and wear clean clothes.

Preventing Bad Breath

Brush and floss daily.
See a dentist if problems continue.

Things to Think About Before a Tattoo

Getting a tattoo is a big decision.

Learn about:

• risks

• aftercare

Talk to a trusted adult or watch reliable guides first.

Adults should aim for:

• 150 minutes of moderate activity each week

Exercise can:

• improve health

• boost mood

• build confidence

• support mental wellbeing

Moderate Activity

You can talk but not sing.
Examples:

• brisk walking

• dancing

• cycling

• hiking

Vigorous Activity

Examples:

• running

• swimming

• team sports

• skipping

Very Vigorous Activity

Examples:

• heavy weight lifting

• sprinting

• circuit training

Muscle Strengthening

Examples:

• yoga

• Pilates

• resistance exercises

• gardening

Free Online Exercise Videos

The NHS offers free workout videos for all abilities to exercise safely at home.