SELF-CARE - A Guide for Parents

Developed by the DayOne program (funded by the Lien Foundation)

Self-care is a habit that encourages health and wellness for our bodies and minds.

Let's practise self-care with GRAPES!

	entle with self: Be kind to yourself. Remember that there are some things you may not have control over. When you try to change these, it may increase your sense of frustration. Recognise that you are trying your best and think of yourself with kindness, acceptance, and forgiveness.
	efill: Aim for a healthy routine, with a balanced diet, good sleep, and sufficient physical exercise. Drink enough water and limit screen time to less than 2 hours a day.
	knowledge: Take a few minutes every day to acknowledge three things that you are grateful for (e.g. favourite coffee/tea in the morning, seeing a smile on a loved one’s face). Try writing those things down. Use a journaling app such as the Grid Diary App.	Grid Diary App
	leasure: Make time to do something you enjoy, such as going to the beach, taking a walk in the park, baking, singing, reading a book or cycling.
	xhale: Take deep slow breaths to help you stay calm. Practise mindfulness to stay in the present moment, without focusing on past mistakes or the future. Use mental wellness apps such as MindFi or Smiling Mind for simple breathing, mindfulness, or meditation exercises.	Smilling Mind App
	ocialise: Stay in touch with your family and friends. Connect with people who may share the same experiences as you and have found ways to make things better for themselves. Seek professional help when overwhelmed.

Here are some resources and helplines you may also consider.

Resources:

	MindSG: A suite of self-care tools and resources to help you better understand and manage your mental health
	Mindline.sg A digital stress management platform with tools, tips and resources on self-care
	RECAPlite My Coping Toolbox List of strategies to pull out and cope with stressful situations