Your journey to healing starts with small, meaningful steps. At the Survivor’s Hub, we’ve curated simple, effective self-care and lifestyle tips to help you nurture your mind, body, and soul. Explore these resources to bring moments of calm, strength, and positivity into your day.

  • Morning Stretches to Start the Day
    A quick 5-minute routine to gently awaken your body, improve flexibility, and boost energy levels.
    Example: Neck rolls, shoulder shrugs, cat-cow stretch, and gentle forward bends.

  • Relaxing Stretches Before Bed
    Tips to release tension and prepare for restful sleep.
    Example: Child’s pose, seated forward fold, and supine twists.

  • Box Breathing for Calmness
    A simple technique for reducing anxiety: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds.

  • Alternate Nostril Breathing (Nadi Shodhana)
    A yogic practice to balance energy and reduce stress.

  • Quick Energizer
    Short bursts of deep breathing to invigorate your mind during the day.
    Example: 3 rounds of deep belly breaths.

  • Foods to Reduce Anxiety
    Highlight calming foods rich in magnesium, zinc, and omega-3s.
    Examples: Dark chocolate, almonds, spinach, fatty fish, and chamomile tea.

  • Mood-Boosting Snacks
    Share easy snack ideas that include bananas, berries, yogurt, or nuts.

  • Hydration for a Healthy Mind
    Stress the importance of water and herbal teas like peppermint or green tea.

  • Gratitude Journaling
    Encourage survivors to write down 3 things they’re grateful for each day. Provide journaling prompts for those who are unsure where to start.

  • Simple Mindfulness Exercise
    A step-by-step guide to grounding in the present moment using the 5-4-3-2-1 method: identify 5 things you see, 4 things you can touch, 3 sounds you hear, 2 things you can smell, and 1 thing you can taste.

  • Meditation for Beginners
    Introduce short, guided meditations (3-5 minutes) focused on self-love and healing.

  • Create a Nighttime Routine
    Offer suggestions like reducing screen time, setting a consistent bedtime, and creating a calming environment with low lighting and soothing scents like lavender.

  • Relaxing Pre-Sleep Rituals
    Ideas like reading a calming book, gentle stretching, or sipping on warm chamomile tea.

  • Daily Affirmations
    Examples: “I am strong. I am healing. I am enough.”
    Provide printable affirmation cards.

  • Declutter Your Space, Declutter Your Mind
    Share quick decluttering techniques to create a more peaceful living environment.

  • Creative Self-Expression
    Encourage painting, doodling, or writing as a way to process emotions.

  • Try This Today: A daily tip or challenge (e.g., “Take a 5-minute walk outside,” “Write one positive thing about yourself”).
  • Track Your Progress: Printable habit trackers for stretching, breathing exercises, and journaling.
  • Community Tips: A space for survivors to share their favorite self-care routines.

Self-care isn’t selfish—it’s essential. Start with one new habit today. Explore our resources, try what feels right, and let us walk with you on your journey to strength and healing.