24 July 2025

International Self-Care Day (ISD) is on 24 July each year to highlight the importance of self-care in improving overall health and wellbeing. The date (24/7) symbolises that self-care should be practiced 24 hours a day, 7 days a week. It was launched in 2011, by the International Self-Care Foundation.

The day encourages individuals to prioritise their health and wellbeing through conscious, daily self-care practices to manage health, prevent illness and enhance overall quality of life. Consistent self-care practices have been clinically proven to help manage stress, improve mental health, and prevent chronic diseases. As health systems worldwide face a range of challenges,  integrating self-care into our daily routine can lead to healthier populations.

The day is a powerful reminder that self-care is not a luxury – it’s a fundamental act of self-love and self-preservation. It is not selfish – it’s vital.

Self-care is not a trend; it’s a proactive and personal approach to looking after our overall wellbeing. Whether it’s getting enough rest, making healthy food choices or seeking support, every decision counts.

What is self-care?

World Health Organisation’s definition of self-care is:

“The ability of individuals, families and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health-care provider”.

Self-care involves people taking charge of their own physical and mental health using the knowledge and resources available to them. It empowers individuals to make informed choices in collaboration with healthcare professionals when needed. It includes:

• Making healthy lifestyle choices – being physically active and eating healthy
• Avoiding unhealthy lifestyle habits – avoiding smoking and excessive alcohol consumption
• Using prescription and non-prescription medications responsibly
• Recognising symptoms – assessing and addressing symptoms in partnership with healthcare professionals where necessary.
• Monitoring health – checking for signs of deterioration or improvement.
• Managing conditions – managing symptoms in partnership with healthcare professionals.

The key focus areas are:

• Mental health and emotional wellbeing – reduce stigma and promote open conversations. For more details read our guide here.
• Physical activity and healthy eating – encourage regular activities and balance nutrition as daily priorities. For more details read our guide here.
• Sleep and rest – understand the importance of restorative sleep. For more details read our guide here.
• Digital wellness – minimise screen fatigue and promote healthy technology use.
• Preventive health – ensure you have regular dental, GP and optical appointments.

How to get involved

Mental Wellness

• Spend time in nature
• Practice yoga or stretching techniques
• Try breathing techniques

• Practice mindfulness, meditation or self-reflection
• Journal your feelings, intentions or gratitudes
• Write down three positives from the day
• Use affirmations or positive self-talk
• Identify your stress triggers and develop healthy coping strategies
• Access mental health resources or talk to a counsellor
• Read, listen to music, or engage in a relaxing hobby

Physical Health

• Take the stairs, walk, or cycle when possible
• Get at least 30 mins of physical activity
• Eat colourful nutritious meals (aim for at least 4 colours on your plate)
• Drink at least 2 litres of water daily
• Prioritise 7–9 hours of quality sleep
• Use wearables or apps to track your wellness

Digital Self-Care

• Unfollow social media accounts that cause stress or self-comparison
• Use apps that’s support sleep, mindfulness, and screen-time management
• Take regular digital detoxes (start with 30 minutes a day and build up to digital-free days)
• Set tech-free hours especially before bed

Self-Care Resources

• World Health Organization (WHO)
• The Sleep Charity
• NHS
• Mind
• Mental Health Foundation

24 July 2025

Every year in July, Samaritans branches in the UK and Republic of Ireland hold local events to raise awareness of Samaritans.  They are here to listen to anyone who’s struggling to cope, at any time of the day or night.

Samaritans are encouraging people to become better listeners.  Samaritans Awareness Day on 24 July is a great time to start and pledge to become a better listener. Click here for more details.

Taking care of your mental health is as important as taking care of your physical health

Mental health problems affect around one in four people in any given year*. They range from common problems, such as depression and anxiety, to rarer problems such as schizophrenia and bipolar disorder.

It is important that we all as individuals do what we can to look after ourselves and each other. You may also have concerns about how others are coping.

Starting a conversation with someone around their mental health can feel daunting. You may be worried that you will say the wrong thing but remember saying nothing is far worse.

The more conversations we have about mental health the more barriers we can break down and the closer we’ll come to ending mental health stigma and discrimination.

Here are some tips on helping others:

• Ask others how they are feeling.
• Ask someone twice how they are feeling, this will give them the opportunity to be honest and to realise that you genuinely want to know.
• Listen and don’t judge, it’s great that people are happy to talk to you about how they are feeling, so ensure you really listen to them.
• Ask how long they have felt this way. Ask if there is anything you can do to help.
• Ask what support they need. Provide them with details of professional organisations, who may be able to help.
• Treat them in the same way, don’t change the way you act towards someone once you are aware of their poor mental health.
• Little gestures can have a big impact, this may be just meeting for a cuppa or going for a walk together.

Becoming a better listener can help you support loved ones who may be struggling to cope. You could help your loved ones talk about how they’re feeling by improving the way you listen. It can also help improve your relationships with family, friends, and colleagues. Here are some tips on becoming a better listener.

• Listen without being distracted – choose a suitable setting for the conversation and ensure you have plenty of time. Reduce distractions, by putting your phone away and focusing completely on the other person. If you’re talking to someone on the phone, try doing it in a quiet place.

• Listen without interrupting – try and remember that pauses are fine, you don’t need to fill any silences. Be empathetic and take them seriously.

• Body language – keep your body language open and non-confrontational and maintain eye contact.

• Check in on loved ones – if you’re concerned about a family member or friend, try to check in with them once or twice a week. Sometimes it can take a few tries to get someone to open up about how they’re feeling, so don’t give up.

• Listen and communicate non-judgmentally – when we listen to another person it can remind us of elements of our own experiences. We then form opinions and make judgements on that basis. The more aware we become of this, the easier it is to pay attention to what the person is trying to say, instead of what we think they are saying. Communicating without judgment is essential to create a supportive environment. Summarising back what they are saying shows that you’re listening.

• Don’t give advice – instead share sources of support, where necessary signpost to their GP and discuss self-care.

Like adults, the emotional wellbeing of children and young people is just as important as their physical health. Good mental health will allow them to develop the resilience to cope with life’s ups and downs and to grow into well-rounded, healthy adults.

For more details on supporting your children, read our Children’s mental health guide here.

Research has shown that emergency services workers are twice as likely as the public to identify problems at work as the main cause of their mental health problems, but they are also significantly less likely to seek help. So, it’s even more important to look after your own mental health when working on the frontline.

Here are some tips:

• Think about your purpose: Be clear about why you are doing this job.
• Be clear on expectations: Make sure you know what is expected of you and whether it is realistic.
• Keep your boundaries: Establish clear boundaries between work and personal life, don’t take work home with you.
• Talk to colleagues: Make time to talk to your colleagues about your experiences and share fears and concerns.
• Value your own family and relationships: While work is important, your family and relationships need to be valued.
• Exercise: Regular exercise can boost your self-esteem, can help you concentrate, relax, and increase your overall wellbeing.
• Get plenty of sleep: Sleep helps regulate the chemicals in our brain that transmit information. These chemicals are important in managing our moods and emotions and an imbalance in those chemicals can result in us becoming depressed or anxious. Read our sleep guide here.
• Eat well: A balanced diet that is good for your physical wellbeing is also good for your mental wellbeing. Your brain needs a mix of nutrients to stay healthy and function well.  Read our healthy eating guide here.
• Avoid alcohol: The numbing effects of drinking are only temporary. It’s advised that if you do drink, that you stay within the governing bodies recommended unit guidelines.
• Keep in touch: It’s good for you to catch up with friends and family face to face or over the phone.
• Take a break: A change of scenery or pace is good for you.
• Do something you’re good at: Enjoying yourself can help beat stress
• Care for others: Supporting others uplifts you as well as them.
• Ask for help: If at times, life gets too much for you, it’s important that you speak to someone, this may be a family member or trusted friend, your GP, or a professional organisation, see the list at the end of this guide for details.

Mental health conversations have the power to make a big difference, but sometimes these conversations can bring up some difficult things that people may not have spoken about before.  This might mean that they need some support.

If you feel a loved one, colleague or yourself need additional support, contact a GP, a counselling professional or one of the organisations listed here:

• Samaritans
• NHS
• Mind
• Anxiety UK
• Mental Health Foundation

It’s important to start talking about money worries before your situation gets worse. Talking about money will give you the confidence to get help and find out who can best advise you on any problems. It can give you a great sense of relief to share your problems, so you’re not facing them alone. It’s important to seek professional advice as soon as possible and not wait until it’s more difficult to find a solution.

Worrying about money can negatively affect your mental health and for those people experiencing mental health problems it makes it harder to manage their finances.

Problem debt can also be linked to suicide. For more information read our suicide awareness guide here.

We’ve teamed up with PayPlan**, one of the UK’s leading free debt advice providers, who offer free and confidential advice to anyone in serious financial difficulties.

They’re able to advise you on a range of debt solutions suited to your individual circumstances, helping to protect you and your family with a sustainable way to manage your debt. Get free and confidential help to combat your debt, call PayPlan** on 0800 197 8433.

* Time to Change. Attitudes to Mental Illness 2014 Research Report

**PayPlan is a trading name of Totemic Limited. Totemic Limited is a limited company registered in England, Company Number: 2789854. Registered Office: Kempton House, Dysart Road, PO Box 9562, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263.

12 – 16 June 2025

Healthy eating week is a great time to think about improving your diet. Poor nutrition and obesity are becoming more common in the UK. According to Public Health England nearly 2/3rds of adults in England are classed as being overweight with more men likely to be in this category than women.

Being overweight can cause various health concerns and according to Cancer Research UK, overweight and obesity is the 2nd biggest cause of cancer. Keeping a healthy weight reduces the risk of 13 different types of cancer. Diabetes and heart disease are also other conditions that you have a higher chance of developing if you are obese.

It is therefore important to ensure you are eating a balanced diet. This guide will give you some tips on how to achieve a healthy diet.

How can you improve your eating and drinking habits?

Eat at least 5 portions of fruit and vegetables each day (this can include frozen & dried). This will not only improve your nutritional intake, but also many fruits and non-starchy vegetables such as grapes, watermelons, tomatoes, and lettuce, contain a lot of water and can help keep you hydrated as well.

When eating carbohydrates, choose whole grains and high fibre versions with less added fat, salt and sugar and more vitamins. Eating whole grains instead of highly refined grains can help reduce the risk of heart disease and diabetes and can support a healthy digestive system.

Ensure you are getting a good source of protein like lean meats, fish, eggs, dairy products, soya, seeds and nuts and beans and pulses. Reduce the amount of processed meat you are eating, these include sausages, bacon, cured ham, corned beef, and smoked meat. Try to eat 2 portions of fish per week, at least one of which is oily.

Be aware of your sugar intake. Eating too much sugar can cause weight gain and tooth decay, so moderation is key. Some studies believe that sugar can be incredibly addictive, so keep track of how much sugar you are adding to your food and drinks. Look at information on nutrition labels and ingredients lists to help reduce your intake of sugar. High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer.

A lot of products have been choosing to replace their sugar usage with sweeteners and this is where diet drinks have come from. Sweeteners are a minimum of 200 times sweeter than sugar and can be as much as 700 times sweeter. This means that less can be used in foods, therefore we consume less product overall. Sweeteners are much better for you from a dental health perspective. However, the research around obesity and weight gain is not clear. It is therefore best that sweeteners included in your diet are in moderation.

We all know that it’s important to keep hydrated and to drink more water. Water is good for your health, drinking 8 glasses of water each day is recommended to maintain good health, which is around 1.5 to 2 litres.

When choosing what to drink, consider the nutritional benefits. Sugary drinks can often be your biggest source of sugar intake. The soft drinks industry levy or sugar tax was introduced in April 2018 as a key part of a government strategy to tackle childhood obesity.

Flavoured water is often promoted as a healthier alternative to fizzy drinks but that’s not always the case. Even though they are zero or low calories, these drinks can be loaded with sugar, artificial sweeteners, artificial colouring, preservatives, and other unnatural ingredients. One easy way to ensure tasty water that’s naturally flavoured is to make it yourself.

DIY infused drinks add nutrients to your diet that can strengthen your immune system, boost your energy, kick start your metabolism and help you maintain a healthy, hydrated body. You could try using cucumber, lemon, lime, mint, ginger, basil or even a cinnamon stick.

Swap caffeine and alcohol with water. Caffeine and alcohol are both diuretics, meaning that they cause your body to remove fluids from your blood at a much quicker rate than other liquids. This results in the body becoming dehydrated.

Alcoholic drinks contain almost twice as many calories as protein and carbohydrates they also contain calories from other sources, which add to overall caloric intake, e.g. cocktails, mixers, spirits. Alcohol loosens the inhibitions and therefore you are more likely to indulge on unhealthy foods. If you’re drinking and then you don’t feel well the next day, you’re going to be less likely to be physically active. When you drink your body is more focused on breaking down alcohol rather than burning fat.

Recommended Daily Allowance

Food labels use reference intakes to demonstrate the amount of calories you should eat each day.

The intake for an average adult should be:

• Saturates – less than 20g
• Carbohydrates – at least 260g
• Energy – 2000Kcal
• Fat – less than 70g
• Total sugars – 90g
• Protein – 50g
• Salt – less than 6g

Poor nutrition or malnutrition is caused by a person’s diet lacking the right amount of nutrients. Malnutrition can refer to undernutrition, which is not getting enough nutrition and over nutrition, where you are getting more nutrients than you need.

Malnutrition can lead to a range of serious health conditions, including:

• Type 2 diabetes
• Cardiovascular disease
• Obesity
• Depression
• Bone and joint issues
• Tooth decay

It’s important for you to be aware of the symptoms of poor nutrition and dehydration.

These include, but are not limited to, dizziness, dry skin, nausea, and heart palpitations. If you notice any of these changes occurring, you need to be proactive and take some preventative measures to

avoid malnutrition by having a healthier, more balanced diet.

Here are some tips if you are trying to lose weight and want to reduce hunger cravings naturally:

Some foods are high in soluble fibre which form a gel in your bowels, making you fuller for longer and helping to clear cholesterol from your blood. Eat oats, barley, rice, golden linseeds, chia seeds, aubergine, okra, bananas, apples, citrus fruits, strawberries, prunes, plums, avocados, pears, carrots, broccoli, sweet potatoes, and onions. Food such as meat, fish and diary don’t contain any fibre as this only comes from plant foods.

• Keep it simple and don’t fall prey to fad diets.
• Aim for a protein source at every meal to combat the hunger cycle.
• If you don’t exercise often, look to make movement part of your day.
• Avoid drinking sugary drinks where possible, as it is common to underestimate how many calories and how much sugar a drink can contain. Look out for ‘no added sugar’ drinks.
• Feel empowered, not overwhelmed, if you are trying to switch to a healthier diet take it one step at a time and in moderation.  You will be more likely to stick with it. Be patient losing weight will take time.
• Set realistic goals, to maintain a balanced nutritional diet and fit in regular exercise.  Start by making small changes such as walking daily.
• Try using a health and wellbeing mobile App, to keep track of your calorie intake and water consumption. Make sure you celebrate your milestones.

Food and Stress

You have both physical and psychological relationships with food. Your physical relationship with food is based on the types of food you choose to eat, your eating behaviour, or habits and how your body responds biologically to your diet.

Your psychological or emotional relationship with food is based on how you think about food, how you use food for reasons other than to relieve hunger, and how food relates to your body image, or the way you feel about how you look.

In order to get control of stress eating, you have to control your stress levels.

Read our stress awareness guide here.

5 ways to manage food consumption when stressed:

1. Know your stressors

2. Exercise to reduce stress

3. Reach out for help

4. Develop a practice of mindfulness

5. Learn intuitive eating