{"id":15511,"date":"2025-07-28T09:25:36","date_gmt":"2025-07-28T08:25:36","guid":{"rendered":"https:\/\/www.pdasociety.org.uk\/pda2025staging\/?page_id=15511"},"modified":"2026-02-19T20:47:16","modified_gmt":"2026-02-19T20:47:16","slug":"self-care-for-people-who-support-pdaers","status":"publish","type":"page","link":"https:\/\/www.pdasociety.org.uk\/pda2025staging\/what-helps-guides\/self-care-for-people-who-support-pdaers\/","title":{"rendered":"Self-care for people who support PDAers"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;#FFFFFF&#8221; custom_padding=&#8221;80px||80px||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_heading title=&#8221;Self-care for people who support PDAers&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; title_font=&#8221;&#8211;et_global_heading_font||||||||&#8221; title_text_align=&#8221;center&#8221; custom_margin=&#8221;0px||0px||false|false&#8221; custom_padding=&#8221;0px||0px||false|false&#8221; title_text_align_tablet=&#8221;center&#8221; title_text_align_phone=&#8221;left&#8221; title_text_align_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_heading][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-9868c831-dc08-4be7-96b8-e0cb537cb9dc&#8221; custom_padding=&#8221;||||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-9868c831-dc08-4be7-96b8-e0cb537cb9dc%22:%91%22background_color%22%93}&#8221;][et_pb_row _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_padding_phone=&#8221;||0px||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px|0px|0px|0px|false|false&#8221; custom_padding=&#8221;0px|0px|0px|0px|false|false&#8221; custom_padding_tablet=&#8221;32px|0px||0px|false|false&#8221; custom_padding_phone=&#8221;0px||0px||false|false&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; text_orientation_tablet=&#8221;&#8221; text_orientation_phone=&#8221;left&#8221; text_orientation_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><span data-contrast=\"none\">In the role of a carer, emotional presence can an essential part of safety and stability for the person being supported. But feeling required to be constantly \u201con alert\u201d can quietly wear you down. Self-regulation \u2014 the ability to keep a balanced nervous system \u2014 is not a luxury. It\u2019s essential. It\u2019s core to co-regulation, the process by which carers help the person (or people) they support feel calmer and less anxious.\u00a0\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">This guide offers gentle, low or no-cost ideas for micro moments of self-care. These aren\u2019t big, scheduled breaks\u2014they&#8217;re small, doable acts of self-investment that can fit into the tiny cracks of a day.\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-d4d84b5e-d061-48e7-894c-a52b4e3d47de&#8221; custom_padding=&#8221;||||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-d4d84b5e-d061-48e7-894c-a52b4e3d47de%22:%91%22background_color%22%93}&#8221;][et_pb_row _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_padding_phone=&#8221;||24px||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_heading title=&#8221;What is self-regulation?&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; title_level=&#8221;h2&#8243; title_text_align=&#8221;left&#8221; custom_margin=&#8221;0px|0px|0px|0px|false|false&#8221; custom_padding=&#8221;0px|0px|16px|0px|false|false&#8221; title_text_align_tablet=&#8221;left&#8221; title_text_align_phone=&#8221;left&#8221; title_text_align_last_edited=&#8221;on|desktop&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_heading][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px|0px|0px|0px|false|false&#8221; custom_padding=&#8221;0px|0px|16px|0px|false|false&#8221; custom_padding_tablet=&#8221;32px|0px||0px|false|false&#8221; custom_padding_phone=&#8221;0px||16px||false|false&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; text_orientation_tablet=&#8221;&#8221; text_orientation_phone=&#8221;left&#8221; text_orientation_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><span data-contrast=\"none\" xml:lang=\"EN-GB\" lang=\"EN-GB\" class=\"TextRun SCXW198735136 BCX8\"><span class=\"NormalTextRun SCXW198735136 BCX8\">Self-regulation is the ability to stay connected to <\/span><span class=\"NormalTextRun SCXW198735136 BCX8\">yourself<\/span><span class=\"NormalTextRun SCXW198735136 BCX8\">, manage overwhelming emotions, and return to calm after stress. <\/span><span class=\"NormalTextRun SCXW198735136 BCX8\">It&#8217;s<\/span><span class=\"NormalTextRun SCXW198735136 BCX8\"> especially important for <\/span><span class=\"NormalTextRun SCXW198735136 BCX8\">carers, because<\/span><span class=\"NormalTextRun SCXW198735136 BCX8\"> they<\/span><span class=\"NormalTextRun SCXW198735136 BCX8\">:\u00a0<\/span><\/span><span class=\"EOP SCXW198735136 BCX8\" data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px|0px|0px|0px|false|false&#8221; custom_padding=&#8221;0px|0px|16px|0px|false|false&#8221; custom_padding_tablet=&#8221;32px|0px||0px|false|false&#8221; custom_padding_phone=&#8221;0px||16px||false|false&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; text_orientation_tablet=&#8221;&#8221; text_orientation_phone=&#8221;left&#8221; text_orientation_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">a<\/span><span data-contrast=\"none\">re often absorbing another person\u2019s distress or big emotions.\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/li>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"22\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">might be under constant pressure and unable to get enough rest or support.\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/li>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"22\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">are human\u2014and have nervous systems which need care, too.\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/li>\n<\/ul>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-9868c831-dc08-4be7-96b8-e0cb537cb9dc&#8221; custom_padding=&#8221;||||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-9868c831-dc08-4be7-96b8-e0cb537cb9dc%22:%91%22background_color%22%93}&#8221;][et_pb_row _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_padding_phone=&#8221;||0px||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_heading title=&#8221;Quick helpful practices&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; title_level=&#8221;h2&#8243; title_text_align=&#8221;left&#8221; custom_margin=&#8221;0px|0px|0px|0px|false|false&#8221; custom_padding=&#8221;0px|0px|16px|0px|false|false&#8221; title_text_align_tablet=&#8221;left&#8221; title_text_align_phone=&#8221;left&#8221; title_text_align_last_edited=&#8221;on|desktop&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_heading][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px|0px|0px|0px|false|false&#8221; custom_padding=&#8221;0px|0px|16px|0px|false|false&#8221; custom_padding_tablet=&#8221;32px|0px||0px|false|false&#8221; custom_padding_phone=&#8221;0px||16px||false|false&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; text_orientation_tablet=&#8221;&#8221; text_orientation_phone=&#8221;left&#8221; text_orientation_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><span data-contrast=\"none\" xml:lang=\"EN-GB\" lang=\"EN-GB\" class=\"TextRun SCXW146818161 BCX8\"><span class=\"NormalTextRun SCXW146818161 BCX8\">Each of these practices takes<\/span><span class=\"NormalTextRun SCXW146818161 BCX8\"> a maximum of<\/span><span class=\"NormalTextRun SCXW146818161 BCX8\"> <\/span><span class=\"NormalTextRun SCXW146818161 BCX8\">ten <\/span><span class=\"NormalTextRun SCXW146818161 BCX8\">minutes, and <\/span><span class=\"NormalTextRun SCXW146818161 BCX8\">don\u2019t<\/span><span class=\"NormalTextRun SCXW146818161 BCX8\"> require any <\/span><span class=\"NormalTextRun SCXW146818161 BCX8\">special tools, apps, or <\/span><span class=\"NormalTextRun SCXW146818161 BCX8\">financial outlay<\/span><span class=\"NormalTextRun SCXW146818161 BCX8\">. They are simple ways to re-<\/span><span class=\"NormalTextRun SCXW146818161 BCX8\">centre<\/span><span class=\"NormalTextRun SCXW146818161 BCX8\"> yourself during or between your caring responsibilities.\u00a0<\/span><\/span><span class=\"EOP SCXW146818161 BCX8\" data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px|0px|0px|0px|false|false&#8221; custom_padding=&#8221;0px|0px|16px|0px|false|false&#8221; custom_padding_tablet=&#8221;32px|0px||0px|false|false&#8221; custom_padding_phone=&#8221;0px||16px||false|false&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; text_orientation_tablet=&#8221;&#8221; text_orientation_phone=&#8221;left&#8221; text_orientation_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><b>1. Connecting with your senses<\/b><\/p>\n<p>Try pausing for one minute and noticing:<\/p>\n<ul>\n<li>five things you can see<\/li>\n<li>four things you can touch<\/li>\n<li>three things you can hear<\/li>\n<li>two thing you can smell<\/li>\n<li>one thing you can taste.<\/li>\n<\/ul>\n<p>This sensory check-in helps bring the nervous system into the present moment and calms anxiety.<\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-d4d84b5e-d061-48e7-894c-a52b4e3d47de&#8221; custom_padding=&#8221;||||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-d4d84b5e-d061-48e7-894c-a52b4e3d47de%22:%91%22background_color%22%93}&#8221;][et_pb_row _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_padding_phone=&#8221;||24px||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px|0px|0px|0px|false|false&#8221; custom_padding=&#8221;0px|0px|16px|0px|false|false&#8221; custom_padding_tablet=&#8221;32px|0px||0px|false|false&#8221; custom_padding_phone=&#8221;0px||16px||false|false&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; text_orientation_tablet=&#8221;&#8221; text_orientation_phone=&#8221;left&#8221; text_orientation_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><b><span data-contrast=\"none\">2. Breathing techniques<\/span><\/b><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\"><\/span><\/p>\n<p><span data-contrast=\"none\">Ratio breathing techniques like the 4-2-6 method helps lower your heart rate and break out of the panic or fight\/flight mode by:<\/span><\/p>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"15\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">inhaling for four seconds, holding for two, exhaling for six.\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"15\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">doing this for three to five breaths signals safety to the body and can help lower stress hormones.\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/li>\n<\/ul>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-9868c831-dc08-4be7-96b8-e0cb537cb9dc&#8221; custom_padding=&#8221;||||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-9868c831-dc08-4be7-96b8-e0cb537cb9dc%22:%91%22background_color%22%93}&#8221;][et_pb_row _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_padding_phone=&#8221;||24px||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px|0px|0px|0px|false|false&#8221; custom_padding=&#8221;0px|0px|16px|0px|false|false&#8221; custom_padding_tablet=&#8221;32px|0px||0px|false|false&#8221; custom_padding_phone=&#8221;0px||16px||false|false&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; text_orientation_tablet=&#8221;&#8221; text_orientation_phone=&#8221;left&#8221; text_orientation_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><b><span data-contrast=\"none\">3. Stepping outside<\/span><\/b><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\"><\/span><\/p>\n<p><span data-contrast=\"none\"><span data-contrast=\"none\" xml:lang=\"EN-GB\" lang=\"EN-GB\" class=\"TextRun SCXW12051726 BCX8\"><span class=\"NormalTextRun SCXW12051726 BCX8\">Even for 90 seconds<\/span><span class=\"NormalTextRun SCXW12051726 BCX8\">, even whilst putting out the bins or hanging out the washing<\/span><span class=\"NormalTextRun SCXW12051726 BCX8\">.\u00a0 <\/span><span class=\"NormalTextRun SCXW12051726 BCX8\">Try stopping for a moment and f<\/span><span class=\"NormalTextRun SCXW12051726 BCX8\">eel<\/span><span class=\"NormalTextRun SCXW12051726 BCX8\">ing the<\/span><span class=\"NormalTextRun SCXW12051726 BCX8\"> fresh <\/span><span class=\"NormalTextRun SCXW12051726 BCX8\">air or looking up and noticing<\/span><span class=\"NormalTextRun SCXW12051726 BCX8\"> the sky. Even <\/span><span class=\"NormalTextRun SCXW12051726 BCX8\">a short moment<\/span><span class=\"NormalTextRun SCXW12051726 BCX8\"> outdoors helps reset <\/span><span class=\"NormalTextRun SCXW12051726 BCX8\">the<\/span><span class=\"NormalTextRun SCXW12051726 BCX8\"> system, reduce stress, and regulate emotions.<\/span><\/span><\/span><span data-contrast=\"none\">\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-d4d84b5e-d061-48e7-894c-a52b4e3d47de&#8221; custom_padding=&#8221;||||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-d4d84b5e-d061-48e7-894c-a52b4e3d47de%22:%91%22background_color%22%93}&#8221;][et_pb_row _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_padding_phone=&#8221;||24px||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px|0px|0px|0px|false|false&#8221; custom_padding=&#8221;0px|0px|16px|0px|false|false&#8221; custom_padding_tablet=&#8221;32px|0px||0px|false|false&#8221; custom_padding_phone=&#8221;0px||16px||false|false&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; text_orientation_tablet=&#8221;&#8221; text_orientation_phone=&#8221;left&#8221; text_orientation_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><b><span data-contrast=\"none\">4. Using a mantra or affirmation<\/span><\/b><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\"><\/span><\/p>\n<p><span data-contrast=\"none\">Choosing a phrase like:\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">\u201cI am doing enough.\u201d\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">\u201cI breathe in calm; I breathe out stress.\u201d\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">\u201cThis moment will pass.\u201d<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">\u201cI am safe.\u201d\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">And repeating it silently when feeling overwhelmed. Mantras give the brain something soothing to hold onto and can refocus a negative state into a more positive one.<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-9868c831-dc08-4be7-96b8-e0cb537cb9dc&#8221; custom_padding=&#8221;||||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-9868c831-dc08-4be7-96b8-e0cb537cb9dc%22:%91%22background_color%22%93}&#8221;][et_pb_row _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_padding_phone=&#8221;||24px||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px|0px|0px|0px|false|false&#8221; custom_padding=&#8221;0px|0px|16px|0px|false|false&#8221; custom_padding_tablet=&#8221;32px|0px||0px|false|false&#8221; custom_padding_phone=&#8221;0px||16px||false|false&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; text_orientation_tablet=&#8221;&#8221; text_orientation_phone=&#8221;left&#8221; text_orientation_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><b><span data-contrast=\"none\">5. Mini body scan<\/span><\/b><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\"><\/span><\/p>\n<p><span data-contrast=\"none\">This can be done whilst sitting down or standing still. Take 30 seconds to slowly scan from head to toe. Asking: \u201cWhere am I tense? Can I soften this?\u201d<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Even brief awareness could help to regulate physical stress held in the body and let some of it go.\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-d4d84b5e-d061-48e7-894c-a52b4e3d47de&#8221; custom_padding=&#8221;||||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-d4d84b5e-d061-48e7-894c-a52b4e3d47de%22:%91%22background_color%22%93}&#8221;][et_pb_row _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_padding_phone=&#8221;||24px||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px|0px|0px|0px|false|false&#8221; custom_padding=&#8221;0px|0px|16px|0px|false|false&#8221; custom_padding_tablet=&#8221;32px|0px||0px|false|false&#8221; custom_padding_phone=&#8221;0px||16px||false|false&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; text_orientation_tablet=&#8221;&#8221; text_orientation_phone=&#8221;left&#8221; text_orientation_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><b><span data-contrast=\"none\">6. Eating or drinking mindfully<\/span><\/b><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\"><\/span><\/p>\n<p><span data-contrast=\"none\">A quick way to do this is with a cold glass of water and hydrating slowly. Feeling the coolness. Noticing the way the body receives it.\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">For a simple challenge try eating something you enjoy as slowly as possible, noticing the taste, smell sound and texture of each bite.\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">This tiny act can bring both nourishment and present moment focus in one activity.\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<ul><\/ul>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-9868c831-dc08-4be7-96b8-e0cb537cb9dc&#8221; custom_padding=&#8221;||||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-9868c831-dc08-4be7-96b8-e0cb537cb9dc%22:%91%22background_color%22%93}&#8221;][et_pb_row _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_padding_phone=&#8221;||24px||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px|0px|0px|0px|false|false&#8221; custom_padding=&#8221;0px|0px|16px|0px|false|false&#8221; custom_padding_tablet=&#8221;32px|0px||0px|false|false&#8221; custom_padding_phone=&#8221;0px||16px||false|false&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; text_orientation_tablet=&#8221;&#8221; text_orientation_phone=&#8221;left&#8221; text_orientation_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><b><span data-contrast=\"none\">7. Stretching one body part<\/span><\/b><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\"><\/span><\/p>\n<p><span data-contrast=\"none\"><span data-contrast=\"none\" xml:lang=\"EN-GB\" lang=\"EN-GB\" class=\"TextRun SCXW237888900 BCX8\"><span class=\"NormalTextRun SCXW237888900 BCX8\">Picking one area\u2014 neck, wrists, or shoulders\u2014and stretching it gently for <\/span><span class=\"NormalTextRun SCXW237888900 BCX8\">one <\/span><span class=\"NormalTextRun SCXW237888900 BCX8\">minute. <\/span><span class=\"NormalTextRun SCXW237888900 BCX8\">Even gentle m<\/span><span class=\"NormalTextRun SCXW237888900 BCX8\">ovement <\/span><span class=\"NormalTextRun SCXW237888900 BCX8\">can release<\/span><span class=\"NormalTextRun SCXW237888900 BCX8\"> stored tension.\u00a0<\/span><\/span><span class=\"EOP SCXW237888900 BCX8\" data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/span><\/p>\n<ul><\/ul>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-d4d84b5e-d061-48e7-894c-a52b4e3d47de&#8221; custom_padding=&#8221;||||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-d4d84b5e-d061-48e7-894c-a52b4e3d47de%22:%91%22background_color%22%93}&#8221;][et_pb_row _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_padding_phone=&#8221;||24px||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px|0px|0px|0px|false|false&#8221; custom_padding=&#8221;0px|0px|16px|0px|false|false&#8221; custom_padding_tablet=&#8221;32px|0px||0px|false|false&#8221; custom_padding_phone=&#8221;0px||16px||false|false&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; text_orientation_tablet=&#8221;&#8221; text_orientation_phone=&#8221;left&#8221; text_orientation_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><b><span data-contrast=\"none\">8. Micro-journalling<\/span><\/b><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\"><\/span><\/p>\n<p><span data-contrast=\"none\">Finding a quick moment to simply write down:\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"14\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">one thing you found hard today.<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"13\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">one thing you\u2019re proud of.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"12\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">one thing you&#8217;re grateful for.<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">This can help release emotion and create a sense of meaning in the chaos.\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-9868c831-dc08-4be7-96b8-e0cb537cb9dc&#8221; custom_padding=&#8221;||||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-9868c831-dc08-4be7-96b8-e0cb537cb9dc%22:%91%22background_color%22%93}&#8221;][et_pb_row _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_padding_phone=&#8221;||24px||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px|0px|0px|0px|false|false&#8221; custom_padding=&#8221;0px|0px|16px|0px|false|false&#8221; custom_padding_tablet=&#8221;32px|0px||0px|false|false&#8221; custom_padding_phone=&#8221;0px||16px||false|false&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; text_orientation_tablet=&#8221;&#8221; text_orientation_phone=&#8221;left&#8221; text_orientation_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><b><span data-contrast=\"none\">9. Digital pause<\/span><\/b><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\"><\/span><\/p>\n<p><span data-contrast=\"none\"><span data-contrast=\"none\" xml:lang=\"EN-GB\" lang=\"EN-GB\" class=\"TextRun SCXW199394544 BCX8\"><span class=\"NormalTextRun SCXW199394544 BCX8\">Putting your phone down<\/span><span class=\"NormalTextRun SCXW199394544 BCX8\"> out of reach<\/span><span class=\"NormalTextRun SCXW199394544 BCX8\"> for <\/span><span class=\"NormalTextRun SCXW199394544 BCX8\">five<\/span><span class=\"NormalTextRun SCXW199394544 BCX8\"> minutes\u2014no scrolling, no checking. <\/span><span class=\"NormalTextRun SCXW199394544 BCX8\">This gives the <\/span><span class=\"NormalTextRun SCXW199394544 BCX8\">mind<\/span><span class=\"NormalTextRun SCXW199394544 BCX8\"> a<\/span><span class=\"NormalTextRun SCXW199394544 BCX8\"> rest from stimulation. <\/span><span class=\"NormalTextRun SCXW199394544 BCX8\">Try <\/span><span class=\"NormalTextRun SCXW199394544 BCX8\">observing<\/span><span class=\"NormalTextRun SCXW199394544 BCX8\"> what you feel in the quiet.\u00a0<\/span><\/span><span class=\"EOP SCXW199394544 BCX8\" data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/span><\/p>\n<ul><\/ul>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;gcid-d4d84b5e-d061-48e7-894c-a52b4e3d47de&#8221; custom_padding=&#8221;||||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-d4d84b5e-d061-48e7-894c-a52b4e3d47de%22:%91%22background_color%22%93}&#8221;][et_pb_row _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_padding_phone=&#8221;||24px||false|false&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px|0px|0px|0px|false|false&#8221; custom_padding=&#8221;0px|0px|16px|0px|false|false&#8221; custom_padding_tablet=&#8221;32px|0px||0px|false|false&#8221; custom_padding_phone=&#8221;0px||16px||false|false&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; text_orientation_tablet=&#8221;&#8221; text_orientation_phone=&#8221;left&#8221; text_orientation_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><b><span data-contrast=\"none\">10. Naming the feeling<\/span><\/b><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\"><\/span><\/p>\n<p><span data-contrast=\"none\">In times of overwhelm, naming emotions out loud or in our heads can help process and move through them, rather than holding onto them and storing them up.\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Using some of these low demand self-regulation ideas could help to maintain a feeling of presence and emotional availability \u2014 even when life feels relentless. These small acts are how you keep showing up, without losing yourself in the process.\u00a0<\/span><span data-ccp-props=\"{&quot;335557856&quot;:16777215,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<ul><\/ul>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In the role of a carer, emotional presence can an essential part of safety and stability for the person being supported. But feeling required to be constantly \u201con alert\u201d can quietly wear you down. Self-regulation \u2014 the ability to keep a balanced nervous system \u2014 is not a luxury. It\u2019s essential. It\u2019s core to co-regulation, the process by which carers help the person (or people) they support feel calmer and less anxious.\u00a0\u00a0\u00a0 This guide offers gentle, low or no-cost ideas for micro moments of self-care. These aren\u2019t big, scheduled breaks\u2014they&#8217;re small, doable acts of self-investment that can fit into the tiny cracks of a day.\u00a0\u00a0Self-regulation is the ability to stay connected to yourself, manage overwhelming emotions, and return to calm after stress. It&#8217;s especially important for carers, because they:\u00a0\u00a0&nbsp; are often absorbing another person\u2019s distress or big emotions.\u00a0\u00a0 might be under constant pressure and unable to get enough rest or support.\u00a0\u00a0 are human\u2014and have nervous systems which need care, too.\u00a0\u00a0 Each of these practices takes a maximum of ten minutes, and don\u2019t require any special tools, apps, or financial outlay. They are simple ways to re-centre yourself during or between your caring responsibilities.\u00a0\u00a01. Connecting with your senses Try pausing for [&hellip;]<\/p>\n","protected":false},"author":26,"featured_media":0,"parent":8181,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"course_tag":[362],"class_list":["post-15511","page","type-page","status-publish","hentry","course_tag-relaxation"],"_links":{"self":[{"href":"https:\/\/www.pdasociety.org.uk\/pda2025staging\/wp-json\/wp\/v2\/pages\/15511","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pdasociety.org.uk\/pda2025staging\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.pdasociety.org.uk\/pda2025staging\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.pdasociety.org.uk\/pda2025staging\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pdasociety.org.uk\/pda2025staging\/wp-json\/wp\/v2\/comments?post=15511"}],"version-history":[{"count":0,"href":"https:\/\/www.pdasociety.org.uk\/pda2025staging\/wp-json\/wp\/v2\/pages\/15511\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/www.pdasociety.org.uk\/pda2025staging\/wp-json\/wp\/v2\/pages\/8181"}],"wp:attachment":[{"href":"https:\/\/www.pdasociety.org.uk\/pda2025staging\/wp-json\/wp\/v2\/media?parent=15511"}],"wp:term":[{"taxonomy":"course_tag","embeddable":true,"href":"https:\/\/www.pdasociety.org.uk\/pda2025staging\/wp-json\/wp\/v2\/course_tag?post=15511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}