Self care

Living Alongside a first responder who has experienced a workplace injury—especially one affecting their mental health—can be emotionally and physically demanding. As a partner, friend, or supporter, it’s natural to focus on their needs, but your well-being is just as important.  Prioritising self-care allows you to show up with strength and resilience, ensuring you have the energy and emotional capacity to provide support. It also ensures that you acknowledge YOU: your needs, your interest and you as a person before and beyond the role of carer and supporter of your loved one.

Tips for Self-care Practices and Activities

  • Mindfulness and Relaxation

    Practice deep breathing exercises

    Try meditation or guided visualisation

    Spend time in nature for a calming reset

  • Physical Wellbeing

    Go for a walk, run, or engage in gentle stretching

    Prioritise regular sleep and rest

    Nourish your body with healthy meals and hydration

  • Emotional Support and Connection

    Talk to a trusted friend, therapist, or support group

    Journal your thoughts and feelings for clarity

    Set boundaries to protect your emotional well-being

  • Engaging in Joyful Activities

    Listen to music, read a book, or watch a favourite show

    Explore a creative hobby like painting, knitting, or writing

    Schedule time for activities that bring laughter and joy

  • Practical Self-care

    Take breaks without guilt—your well-being matters too

    Organise your space for a sense of calm and control

    Make time for self-reflection and personal growth

Take a Moment

Light a candle and sit for a minute in the quiet
Sit in a quiet space, close your eyes and list 5 things you can hear, feel and smell

List 5 things that you are grateful for

We know that while we might understand the importance of practising self-care, the reality is that when you are in the midst of supporting and caring for your family and loved one it is very difficult to take the first step. Here are some website and apps that might provide more information as well as give you the nug you need to start your self care practises and rituals

Well Being Self Care Apps
Calm: Meditation and Sleep

https://toolkit.lifeline.org.au/articles/techniques/self-care-for-mental-health-and-wellbeing
https://lifeinmind.org.au/suicide-prevention/approaches/wellbeing/self-care
https://www.blackdoginstitute.org.au/news/how-to-use-self-care-planning-to-improve-your-emotional-wellbeing-even-when-you-dont-think-you-need-it/

https://www.redcross.org.au/globalassets/cms/first-aid/21070-arc-wellbeing-toolkit--v2-hr.pdf


Calm provides a variety of guided meditations, breathing exercises, and sleep stories to help students manage stress and improve their mental well-being. The app also includes soothing music and nature sounds.
Stop, Breathe & Think: Meditation & Mindfulness

This app encourages users to "stop" and check in with themselves, "breathe" through guided meditations, and "think" with mindful activities. a user-friendly option for students looking to incorporate mindfulness into their daily routine.