This means being aware of what is happening within you, and in the world around you. Being present by tuning in has been shown to help build self-awareness, help make effective choices, reduce the impact of worry, and build positive connections. Focusing on the following 8 tips may help us tune in with ourselves:
Practicing self-compassion involves treating yourself with care and understanding during difficult times. We can do this by giving the same kindness and compassion to ourselves as we would to a family member or close friend in the same situation. We can tune in to self-compassion by:
Not judging your situation or experience
Accepting that it’s okay to feel what you’re feeling
Understanding that how you feel is temporary
Being kind to yourself instead of self-criticizing
Connecting with nature has long been known to have positive impacts on mental health and can be an excellent way to Tune In to the world. Connection to Country is a huge part of social and emotional wellbeing for Aboriginal and Torres Strait Islander people and taking time to connect with the Land in ways that are accessible can help build social and emotional wellbeing. Gardening has been shown to increase levels of hormones that improve mood and decrease stress, and even humble indoor plants can help us feel more connected to the earth. Connecting to nature can reduce self-consciousness and help you feel more relaxed. Ways you can connect with the earth include:
Sitting or lying on the grass in your local park
Planting something new in your garden
Spend time in nature
Movement has been shown to help us tune in to what’s going on in our bodies and build connections in our brains that can reduce stress and improve wellbeing. Finding movement and activity that brings you joy is important, especially considering that some people find many types of “exercise” difficult due to physical or emotional barriers. Tuning in to joyous movement can boost mood and help build resilience, so finding something that works for you can make a difference. Moving joyfully could be include:
Dancing
Stretching
Finding fun, silly ways to move about your home
Being actively engaged in any kind of creative expression can not only be very mindful but can also be a great stress reliever. Doing something creative can be an outlet for emotional release, provide a sense of accomplishment and boost self-esteem. Doing something creative means different things to different people and creativity can take many forms. A few ways you can Tune In to being creative include:
Expression through art: painting, colouring, drawing, photography
Making something for someone else: weaving, knitting, cooking, crochet
Creating happy noise: singing, playing an instrument
Building something: coding, Lego towers
Taking time to rest and relax can reduce stress levels and enable you to better cope with life’s challenges. Having good quality sleep is important in maintaining good mental health as it can improve general mental function as well as your mental and emotional resilience. Rest can look different for everyone, here are a few ways you can Tune In to rest:
Listen to your body and know when it’s time to stop and rest
Take time to disconnect from screens each day
Recharge by taking a nap or laying down
Take deep abdominal breaths when you’re feeling stressed
Being constantly curious about yourself is a great way to find out what sparks your interest, what you value, how your thoughts and ideas change overtime and what you care about most. Being curious can involve both listening to your mind as well as your body and noticing how both respond to different situations, environments, and stressors. We can be curious about ourselves by:
Writing down our thoughts to help make sense of what’s going on
Noticing our bodies response to different situations
Exploring things that spark our curiosity
Tuning into our senses
Connecting with friends, colleagues, family, or our chosen family and forming strong relationships is important for mental wellbeing. These relationships can help increase our sense of belonging, improve our self-confidence, and help reduce stress levels. By sharing our experiences, thoughts and feelings and listening to those of loved ones, we are creating stronger social connections which can increase feelings of happiness and self-worth. Some of the ways you can connect with friends include:
Make time each day to connect with someone you trust
Have lunch with a colleague
Reach out to someone you haven’t spoken to for awhile
Have a device-free dinner with friends
Being playful or having a playful attitude can fuel your creativity, reduce stress levels, and improve emotional wellbeing. Play can produce endorphins which promote an overall sense of wellbeing and can even temporarily relieve pain. There are many ways in which we can be playful, here are a few ways to Tune In to playfulness:
Play a fun game with friends
Make someone laugh
Make time for a hobby or a creative activity
Boundary setting is an important part of self-care. By noticing and setting your boundaries you are taking responsibility for your own needs and how others treat you. Being consistent with implementing external and internal boundaries will increase your self-esteem, conserve emotional energy, and create more independence in your life. You can Tune In to your boundaries by:
Tuning into your feelings and values
Understanding what’s right for you
Knowing it’s okay to say no
Starting small and seeking support if needed
