Self-help > Wellbeing tips > Wellness toolkit

Wellness Toolkit

Just like you have a first aid kit at home for injuries, you can have a wellness toolkit to help improve your wellbeing.

You can have a look at the resources below on how to create your own wellness toolkit (some call it a self-sooth box/kit).

We have also listed some suggested resources that can start you off while you build your own toolkit that works for you.

Breathing exercises

Re-learn how to breathe

Breathing deeply triggers the “relaxation response”.  This is because it oxygenates the blood, slows the heart rate, calms the emotions and floods the body with energy.

Here is a simple deep breathing exercise to reduce tension:

  1. sit comfortably.  Place one hand loosely on your abdomen, one hand on your chest
  2. inhale slowly and deeply through your nose, focusing attention on your breath
  3. exhale slowly and fully, not forcing the breath
  4. as your body establishes its own easy rhythm, let hands drop
  5. continue as long as you wish
5 ways to wellbeing

We’re encouraged to eat at least five fruit and vegetables a day to take care of our physical health, but what about our mental health? Research carried out by the New Economics Foundation found that there are five ways to wellbeing.


Be active

Take notice

Keep learning


Learn more on our 5 ways to wellbeing page.

A person sitting on a still, drinking a take away coffee and feeding a squirrel
A person lying on their front and resting on a pillow while looking at their mobile phone.

We have a large list of mental health and wellbeing apps that can help you with difficulties such as anxiety, eating disorders, obsessive compulsions, addiction and panic attacks. Test out a few and see what works for you.

Sleeping well

Have a look at our page on sleep where you can find organisations, factsheets, videos, podcasts and exercises which can help you get a better nights sleep.

A ginger cat sleeping
Wellness Flower

The Wellness Flower from Penumbra can help you recognise when you are feeling well and when you are not feeling so good. This can then help you find ways to handle difficult situations, make positive choices and improve your wellbeing.

Wellness Flower from Penumbra

Download a copy of the Wellness Flower below –

Positive affirmations
a hand holding a card saying "I believe in me"

Positive affirmations are encouraging phrases or statements which can counteract unhelpful thoughts.

It is easy to start using positive affirmations – just pick a statement that works for you and repeat it to yourself. This can be out loud or in your head.

Positive affirmations can help motivate you when you’re feeling stuck or struggling to get starting with something. They have also been proven to improve self-esteem.

Learn more on our positive affirmations page.

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If you’re experiencing low mood, anxiety, or stress in your life, looking into self-help activities and ideas might be the right option for you.