• Treat yourself with kindness. If this were a friend, what would you say to them?
• Acknowledge your feelings without judgement. They show up for a reason. What is that feeling trying to tell you?
• Don’t judge yourself. Mistakes are a natural part of our lives, especially when you are juggling multiple tasks. Mistakes are there to teach us. What can you do differently next time?
• Remember you are not alone. We all go through tough times, and it’s okay to ask for help. Who could you contact?
• Consider your needs. How can I help myself, what would make me feel better now?

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Tip#2: Self-help techniques – find what works for you!

Self-help techniques are great for reducing stress, but they’re not a one-size-fits-all approach. We are all unique, and just because something works for some people, it doesn’t necessarily mean that’s the right technique for you, too. Therefore, it’s important to experiment so you can find what you like and what helps you.

Some things you could try:

1. Meditations: https://www.england.nhs.uk/supporting-our-nhs-people/support-now/wellbeing-apps/bright-sky/calm-amongst-chaos/
2. Breathwork: https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
3. Regular physical activity and being outside when possible. What do you enjoy?
4. Hobbies if your time allows
5. Practical things NHS recommends:
   • Splitting up big tasks into manageable chunks
   • Planning ahead whenever possible
6. CBT self-help techniques for reducing stress: https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/

Additionally, you may want to check out this guide produced by the Mental Health Foundation ‘How to manage and reduce stress, which contains tips on how to manage stress and protect your mental health.

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Tip#3 Talk to someone

When you are under a lot of stress, the struggle can be isolating and tiresome to the extent that reaching out to someone is the last thing you may feel like doing.

But even just a casual chat with friends and/or family, a friendly neighbour or a nice colleague, can make the difference to how you feel and help you cope better.

It may be that you don’t have trusted friends or family whom you could turn to, and it can feel like you are all alone. It’s completely natural to feel this way, especially under the demands of a caring role. But know this, you are not alone. Many helplines and charities are there to support you.

You can also get in touch with one of our Adult Carer Support Workers, who can refer you to our Telephone Support Team, who provide emotional support to carers.

We also have various carer groups you may be able to join. Check out our What’s on page or speak to one of the Adult Carer Support Workers in Falkirk or Clackmannanshire from Monday to Friday between the hours of 9.30 am to 4 pm to find the right one for you.

• Falkirk Adult Carer Support  on 01324 611510 (Option 4)
• Clackmannanshire Adult Carer Support on 01324 611510 (Option 2)

Here are some FREE Helplines you may find helpful:

• Samaritans (24/7) on 116 123
• Breathing Space – 0800 83 85 87, https://www.breathingspace.scot/
• Talktime Scotland: https://www.talktimescotland.co.uk/what-we-offer
• NHS24 on 111

And here are some FREE social gatherings you may consider joining:

Falkirk area:

• Home Instead – Stirlingshire & Falkirk in Bailliefields Community Hub
• Women’s Breakfast club, every Wednesday at 10.30 am in Newhouse Business Park in Grangemouth. Call Forth Valley Migrant Support Network on 07512025100.
• Well-being Mornings at Burnhead Bowling Club, every Friday from 11 am to 1 pm
• Different kinds of social gatherings by Central Wellbeing SCIO, including a Weekly Carers Café from 10 am to 12 pm every Wednesday in our centre
• Men’s Café from 2.30 pm to 2.30 pm at The Braveheart Association, and many other activities that you can find on their page.

Clackmannanshire:

Check out these pages for some events happening near you and our What’s on page to find something you like:

• Alloa: https://www.clacks.gov.uk/community/events/?settlement=1
• Alva: https://www.clacks.gov.uk/community/events/?settlement=2
• Dollar: https://www.clacks.gov.uk/community/events/?settlement=5
• Tillicoultry: https://www.clacks.gov.uk/community/events/?settlement=10
• Tullibody: https://www.clacks.gov.uk/community/events/?settlement=11