Self Care Hub

Feelings of anxiety and worry can be common for those with life limiting illness. Being faced with unexpected changes can lead to overwhelm and upset, causing problems with concentration, irritability and being easily distracted. Being stressed can also affect physical symptoms such as feeling tired and tense with difficulty sleeping.

If you are experiencing any of these you might like to try some of the below ideas to see if they help. You can also seek support from our Counselling, Bereavement, and Spiritual Support service, or the Complementary Therapy team.

Self-management of relaxation with hand and foot reflexology

Reflexology is a therapy that uses the feet and hands to treat the whole body. It is based on the principle that areas act as a map with specific points or reflexes, corresponding to systems and organs of the body. In our video resources below, you can take a look at our simple routines that will help you to relax and release tension (written instructions are also available). You can try the techniques yourself, or a loved one can do them with you.

Soothing scents: Think about your favourite aromas that help you to relax or connect with a happy memory. This may be a perfume, candle, cup of coffee, walk in the woods or a rose bush. We all have an individual sense of smell and natural aromas are very calming to mind and body. Try to recreate these comforting scents and spend a moment just focusing on the aroma. Settle somewhere comfortable, close your eyes and take some full, steady breaths. You could even make your own portable version of your best scent, so you can benefit wherever you are.

Difficulty with breathing can feel worrying, causing further tension which can make catching your breath more difficult. It’s best to try and stay calm.

Here are a few simple ideas that may be able to help you to find ease and comfort:

• Keeping track of when you are breathless is a good idea, then you can try to prioritise what you would like to do and plan ahead.
• Make life easier for yourself at home by having places to sit whilst taking care of the chores or yourself.
• Think about having items such as a hand-held fan or humidifier nearby.
• Sitting near an open window and reducing the room temperature can help.
• Sitting upright or lying in a raised position with cushion support.

We understand that being in pain can feel overwhelming and be caused by illness or distressing thoughts. Everyone’s experiences are different, and it can lead to problems with sleeping, eating and increase feelings of isolation and lack of control. Speak to your Weldmar Hospicecare healthcare practitioner and use these measures as and when you need them.

Small and simple ideas

Find a comfortable place to sit or lie, with a view of the outdoors if possible. Try distracting yourself with audio books, your favourite film or music. Keep talking to people, whether it’s friends and family or one of our Weldmar Hospicecare Counselling or Spiritual Support services.

Calming touch

The skin is very receptive to touch and our Gentle Touch technique can be very effective in reducing anxiety and pain. It is similar to massage, but done over clothing and bedding with a much lighter pressure and significantly slower pace. You can do parts of it yourself or get a loved one to help and offer a moment of comfort and calm. Find video and written instructions below.

If you have difficulties getting to sleep, staying asleep or waking early it can affect many aspects of your life. Without quality sleep you may be exhausted the following day and find it more difficult to focus and deal with things. Sometimes, an illness can impact on sleep, which can then lead to more complications and further sleep problems. This cycle can be broken by using a few practical ideas throughout the day and before bed.

Daily routine

• Have a regular time to get out of bed in the morning and avoid napping during the day if possible.
• What you eat and drink is important, so try not to have a large meal late at night and replace caffeine drinks with calming ones after 5pm.
• Come away from screens at least 2 hours before bed and try reading or audio books instead.
• Try a relaxing bath before bed.
• Make the sleeping area inviting and create a comfortable nest as the bed using soft blankets and low lighting; try purple or magenta colours to calm the mind.

Feeling sick can be very tiring and unpleasant, especially if it lasts for some time or comes on unexpectedly. It can be debilitating as it may prevent you from eating, sleeping and socialising with others. There are many reason why you may be nauseous, so talk to your Weldmar Hospicecare healthcare practitioner and try one or more of these tips.

Easy ideas

• Ensure you wear loose clothing and use a hand fan or open a window to enjoy fresh air.
• Placing a small cool, wet towel on the forehead, wrists and neck can bring relief.
• Avoid strong aromas in the environment such as synthetic air fresheners and candles. Other people’s perfumes or aftershave can also be off-putting.
• Try some distractions such as music, meditation or breathing exercises.

Food and drink

• Avoid cooking food with strong scents such as spicy or greasy food.
• Eating small meals more often may help throughout the day, and serve cold or at room temperature to reduce odours.
• Try snacking on dry toast, crackers and biscuits, or salty nuts and crisps.
• Introduce ginger or peppermint with ginger ale, ginger biscuits, mint sweets or tea.

Anti-sickness aromas

Fresh smelling scents are best to help cut through feelings of nausea. Citrus smells such as lemon, grapefruit and ginger can be beneficial, as well as minty aromas of peppermint or spearmint.

Experiencing constipation can leave you feeling physically uncomfortable and upset. The symptoms of constipation are different for everyone and other factors can affect it like what you eat and drink, and how much you move about. It’s important not to feel embarrassed and talk to your Weldmar Hospicecare healthcare practitioner alongside these practical ideas.

Everyday care

• Gentle activity can help to maintain good bowel movements, even a short walk after meals can be valuable.
• Having fluids throughout the day will help, drinking is important and liven up water with fruit juices and teas.
• Regular meals made with plenty of liquid, such as soup and porridge will help, as well as refreshing fruit and vegetables.

Through practising mindfulness techniques, you can increase your awareness and curiosity of what is going on at the present time and bring your complete attention to the moment. It enables you at any time of the day or night to be able to pause, breath, create space in your mind and body for any length of time, even a few minutes.

Put simply, mindfulness is the act of bringing yourself into the present moment through focusing on what is happening now. It allows you to become completely aware of what is going on in your mind, body and in the world around you.

Mindfulness can promote relaxation and reduce anxiety.

Please look at the meditation videos in the section below.

Everyone benefits from restoration and relaxation to make sure we can continue to look after those we care for. Taking time out for yourself is essential to make sure you stay happy and healthy, and it can take as little as five minutes. Think about what makes you feel calm and allows you to breathe easy.

Reach out

• Talking to others can help to share how things are, whether they are going well or not.
• Chatting to a friend or neighbour can give you a lift and prevent you from experiencing loneliness and ongoing worry.
• You may also like to consider seeking emotional, practical or spiritual support from our Patient and Family Support Services team if your loved one is cared for by us.

It’s natural to become focused on the person you care for, but try to remember your interests and hobbies. Keep in touch with any groups you may be involved in or consider joining some online carers groups.

• CNHC: Complementary and Natural Healthcare Council

• IFPA: The International Federation of Professional Aromatherapists

• AOR: The Association of Reflexologists

• BAcC: The British Acupuncture Council

• NHS: Complementary and alternative medicine pages

Hand Massage:

Reflexology:

Breathlessness

Gentle Touch techniques

Meditation