A FRAMEWORK OF SUPPORT

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CONNECTING WITH OTHERS

Spending time with family, friends, and those who uplift you is essential for your mental and emotional well-being.

 Be patient with yourself.

Strong, supportive relationships are one of the greatest contributors to a happy and meaningful life.

What matters most isn’t what we have — it’s who we share it with.

 MINDFULNESS & REFLECTION

Try to be in the moment.

Take a pause. Focus on your breathing. Feel the now.

Mindfulness means paying attention to what’s happening within you and around you, without distraction from the past or worry about the future.

 It’s a simple but powerful way to:

• Relax the mind
• Calm the body
• Restore balance

Even just a few minutes of mindful breathing can bring more clarity, peace, and focus to your day.

Breathe. Notice. Be present.

THE POWER OF STRUCTURE

Having a structure in place helps us create a sense of familiarity and control in our daily lives.

When we’re feeling vulnerable or overwhelmed, structure provides stability and helps reduce indecisiveness.

Why it matters:

• Creates a steady routine
• Supports emotional resilience
• Makes it easier to stay active and motivated
• Builds confidence through predictability

Once a structure is in place, maintaining activity and focus becomes far more manageable — even during challenging times.

Small routines lead to big stability.

BE ACTIVE

Physical activity is one of the most effective ways to boost your mental and emotional well-being. Regular exercise can:

• Improve sleep
• Increase concentration
• Boost energy
• Enhance mood
• Help you manage stress more effectively

Whether it’s a walk, a stretch, or a full workout, movement matters.

“Exercise has a positive effect on well-being and mood, providing a sense of achievement or relaxation and release from daily stress.”

— NICE, 2021

Move your body. Clear your mind. Feel better.

BOUNDARIES

Saying a clear “Yes” or “No” builds confidence.

When we ignore what we truly want or need, it can undermine our self-worth.

Boundaries are not barriers — they are guidelines for how we want to be treated. They help us protect our time, energy, and emotional well-being. Why boundaries matter:

• Strengthen relationships through mutual respect
• Create clarity and reduce resentment
• Help us feel more in control of our decisions
• Support self-esteem and emotional balance

Boundaries are flexible. You can adjust them as your needs and circumstances change. The key is to stay connected to what feels right for you.

Boundaries aren’t about pushing people away — they’re about bringing authenticity and respect into our relationships.

Have the courage to honour your needs.

 CONNECTING WITH OURSELVES

Self-connection begins with self-compassion.

Listen to your needs. Be kind to yourself. Let go of harsh self-criticism.

Every thought we have has a physiological impact — we feel it in our bodies. Likewise, the body can trigger emotions and thoughts through sensation. Remember:

• Thoughts are not always facts
• Feelings are valid, but they don’t always tell the full story
• Kind inner dialogue supports healing and resilience
• Tuning in to your body helps you understand your mind

            “Talk to yourself like you would to someone you love.”

You deserve your own patience, compassion, and care.