{"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":"2026-04-28T17:46:20","modified_gmt":"2026-04-28T16:46:20","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":"\n[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><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>[\/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><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>[\/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>&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>[\/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><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>[\/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><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>[\/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><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>[\/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><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>[\/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><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>[\/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><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>[\/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><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>[\/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><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>[\/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><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>[\/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><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>[\/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><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>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]\n","protected":false},"excerpt":{"rendered":"<p>Information for carers of those with a PDA profile to help look after their own wellbeing<\/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}]}}