Waking up ten minutes before you need to be out the door may be a good way to get some extra sleep, but it can be a terrible way to start your day, as well as increasing your stress levels and blood pressure!
Instead, try and get up half an hour earlier to give yourself plenty of time to wake up, have something to eat and plan your day. If you need to get ready for work, try and put out your uniform/clothes and pack your lunch the night before so you can focus on starting your day off right.
Paying more attention to your current thoughts, feelings, and the world around you can help you enjoy the present moment, and improve your wellbeing. This
self-awareness is sometimes called ‘mindfulness’
For examples of mindfulness exercises you could try, visit the Mind website.
Mindfulness exercises
Sometimes life can feel overwhelming, and you just need everything to slow down for a while. When this happens, it’s important to know how to say no to any invitations or requests for help so you don’t spread yourself too thin.
Learning to say no isn’t easy at first but over time, and with practice, it does become easier. For example, you could say:
“Thank you, I appreciate the offer, but I am unable to make the time at the moment.”
“I do not have any availability now.”
“I cannot help this time, maybe next time.”
Remember, you don’t have to justify your decision or offer up any excuses.
When you’ve had a bad day, it can seem like everything was awful but there will have been good bits in your day, not matter how small. For example, you may have enjoyed your dinner, you could have had a nice commute to work or you may have had fun with your children. Focusing on the small positives in your day will help you feel better about yourself and your life.
Some people also find it helpful to write down three things they’re grateful for before they go to bed so they end their day on a positive note.
It’s normal to feel sad, depressed, anxious or lonely, and it’s okay to not be okay. Sometimes it can be helpful to sit alone in a quiet place to process and acknowledge your thoughts and feelings. However, if you’re really struggling you may want to think about sharing your feelings with a loved one or a support organisation, like TASC.
Everyone needs some time to themselves now and again. So, try and find some time to yourself once a fortnight to relax and do something you enjoy. For example, you could go for a walk or drive in the countryside, you could try painting or you could go out to dinner with a friend you haven’t seen in a while.
TASC is here to support the mental wellbeing of the UK's ambulance community. Learn more about our services and who we can help.
Learn more >Your family can provide a huge amount of emotional support during a difficult time, but many people struggle talking to their loved ones about their mental health. Get advice and tips on how to start a conversation.
Learn more >The aim of this session is to provide you with a summary of the important information about healthy eating. At the end of the session, you will also find some links to further resources that can be used to access more information about healthy eating.
Learn more >The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.
Learn more >If you are interested in knowing more about how to improve personal wellbeing, this session will help you consider five ways to wellbeing, and how we can build these actions into our lives in order to improve our wellbeing.
Learn more >Get information and advice on how to begin exercising safely, including an introduction to the NHS Couch to 5K challenge.
Learn more >Get information and advice on what may be causing your sleep difficulties and what you can do to improve your sleep.
Learn more >When you spend a lot of your time focusing on someone else, you may feel as if you have no time for yourself. But looking after your own wellbeing is important for you and for them.
Learn more >This page was last updated in March 2022.
Our services are completely confidential and anything you share with us will be kept in the strictest confidence and in line with General Data Protection Regulation (GDPR).
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