Self-care is essential.
Today, more than ever.


“I have come to believe that caring for myself is not self-indulgent. Caring for myself is an act of survival.”

— Audre Lorde, writer and activist

Self-care is a conscious choice to prioritise your mental, physical and emotional health. Psychologist Agnes Wainman explains it as “something that refuels us, rather than takes from us.” Self-care is not selfish. On the contrary: when you take care of your overall health, you put yourself in the best position to take care of others.

Consider ways in which you take care of yourself today. Perhaps it’s a morning walk before work, or a purposeful pause for tea mid-day. It could be blocking out time in your calendar for exercise or catching up with family. Maybe it’s setting some healthy boundaries like no phones at the dinner table or no work email in bed. In whatever ways you choose to take care of yourself, we support you.

Daily routines for many of us have been disrupted during the pandemic. Our healthy habits were often linked to physical spaces. So, what’s missing now that you could bring back or reset? Perhaps it’s time to commit to that online yoga class or meditation group you never missed ‘in real life.’ Maybe you were once diligent at leaving the office at a reasonable time each day, but now have a hard time shutting down at home. In whichever ways you may have shifted out of balance, it’s OK. We’ve all been there. With awareness and dedication, you can take simple steps to get back on track.

It is an ever-evolving, personal process. We’ve compiled the resources below to support and empower you on your self-care path. Please share any thoughts or suggestions with us at selfcare@akqa.com.

Mind

Read

Meditation and compassion
Buddhistdoor

Meditation and compassion

An article offering simple advice from the Dalai Lama - “Taking care of others is actually taking care of yourself.”

Finding peace
Haaretz

Finding peace

Philosopher and author Alain De Botton writes that to find peace in the time of coronavirus, be very, very pessimistic.

Lights out
Quartz

Lights out

Our sleep is linked to how we process coronavirus dread. Here are some of the strategies that may help you get a better rest.

Getting ready for the marathon
Psychology Today

Getting Ready for the Marathon

Explore how intentional planning goes a long way to staying mentally healthy in a crisis, “This is a marathon, not a sprint.”

how to be better at stress
The New York Times

How to Be Better at Stress

Read how approaching stress in the right way, doesn’t have to get you down, it can even be good for you.

Mind

Listen

happiness lab
Pushkin Industries

The Happiness Lab

Listen to some surprising and inspiring insights that will forever alter the way you think about happiness.

desert island
The Independent

11 soothing podcasts to bring calm

Take time out to relax and listen to this podcast collection, recharging is more important than ever.

Screenshot 2020-10-14 at 17.13.52
Chill House 2020

8D Music to help you relax

Sit back, relax, and let 8D audio make you feel like you’ve entered another dimension.

wpr
Wisconsin Public Radio

Combat anxiety

Uncover how to use mindfulness to combat anxiety.

the calm you
Chloe Brotheridge

Calmer You Podcast

Learn how to quiet the inner critic, calm your mind and move forwards with confidence.

dalai lama
Dalai Lama

Inner World

The Dalai Lama is marking his 85th birthday by releasing his first album: “Music has the potential to transcend our differences.”

checking in
Susan David

Checking In

Hear about a variety of strategies of how to cope with our heightened emotions during this global pandemic.

Mind

Techniques

Unwavering focus
Dandapani

Unwavering focus

Dandapani is a Hindu priest, entrepreneur and a former monk of ten years. Offering spiritual tools and insights to safeguard mental health and strengthen your mind.

Find calm and compassion
Center for Healthy Minds

Finding calm and compassion

Access a variety of tools curated by Dr. Richard Davidson, who is best known for his groundbreaking work studying emotion and the brain.

Healthy minds
Healthy Minds Innovations

Healthy minds

Translating pioneering neuroscience into tools for everyday life, the unique framework guides you through the four pillars of the science of training the mind.

21 days
Deepak Chopra

21 Days of Abundance Through Meditation

Deepak Chopra reveals the secrets he believes will help people to harness the powers of attention and intention in order to manifest their dreams.

well-laughter-super
The New York Times

Laughter may be effective medicine

Discover how a good old belly laugh in difficult times can not only help us cope with hardship but can actually reduce our risk of heart attacks and improve short term memory.

silent breakfast
The New York Times

Silent breakfast

Try having breakfast in silence a couple times a week and notice what shifts in both your external and internal environments.

Body

LivingRoomCup
Nike

The Living Room Cup

Join the training challenge thrown down by an athlete, from their living room to yours, all via Instagram. Access it via the Nike Training Club App.

PE with Joe Wicks
The Body Coach

PE with Joe Wicks

Exercise is an amazing tool to help us feel happier, more energised, and more optimistic. These workouts are fun and suitable for all ages.

Improve your posture
Posture Ellie

Improve your posture

Follow these simple videos for expert advice from Postural Alignment Therapist Posture Ellie.

Walk and talk meeting
Harvard Business Review

Book a walk and talk meeting

Read the latest research on reaping benefits from extra movement, fresh air and a break from your screen.

Improve your mood and lower stress
Harvard Medical School

Improve your mood and lower stress

Learn how to mindfully make good food choices through quarantine.

Nutrition and the immune system
Future Learn

Nutrition and the immune system

Watch lead educator and course mentor Melissa Adamski talk about the role of nutrition in a healthy functioning immune system.

Dramatic role of nutrition in mental health
TEDx Talks

Dramatic role of nutrition in mental health

Follow Julia Rucklidge as she compels us to accept the undeniable relationship between dietary patterns and mental health to reinforce just how much nutrition matters.

reduce stress
Harvard Business Review

Reduce your stress in two minutes

Read how businessperson Bill Rielly, discovered five simple tools that changed his life for the sustained long term. The key to incorporating these tools into your life, is to start very small.

Journal

rediscovering gratitude
The New York Times

Rediscovering gratitude

Learn how to effectively journal, one of the more effective acts of self-care is also, happily, one of the cheapest.

learning gratitude
Happify Daily

Learn gratitude

If you’re seeking a bit of a mental boost, then gratitude can be the ideal remedy. Try writing a few points down each day about the good things and people in your life. It can help you feel much better.

Dear diary...
Intermountain

Dear Diary…

What are some of the short and long-term health benefits of putting pen to paper? Here are five good-for-you virtues of journaling.

Journaling strategies
Very Well Mind

Journaling strategies

Journaling is a highly effective tool for stress relief and can take several forms, discover an option that can work for you.

Three good things
Asher Dale

Three Good Things

Write down positive moments in the ‘Happiness Journal’ app at the end of each day, a beginning base to journaling.

Family

nat geo kids
National Geographic

Nat Geo Kids

Videos, games, experiments, trivia and more. Find amazing facts about animals, science, history and geography.

daily lessons are here
BBC Bitesize

Daily Lessons are here

BBC Bitesize is a free online study support resource designed to help with learning, revision and homework. Bitesize provides support for learners aged 5 to 16+ across a wide range of school subjects.

At home science experiments
Elemental Science

Home science experiments

Elemental Science offers over 80 free at-home science experiments that will keep children busy and learning for hours.

explaining corona to children
Elizabeth Jenner, Kate Wilson and Nia Roberts

Explaining coronavirus to children

Axel Scheffler (The Gruffalo) has illustrated a digital book for primary school age children, free for anyone to read on screen or print out, about the coronavirus and the measures taken to control it.

flexible childrens book club
The Gift of Story

A flexible book club for kids

This subscription service sends curated age-appropriate books to your family per month, plus a few fun surprises. Themes range from history, art and science to dreams, animals and wisdom.

Personalized storybooks
Wonderbly

Personalised stories

Personalise a book with your child’s name, each name creates a unique adventure.

Travel the world
Conde Nast

Travel the world

A wonderful list of 25 books to teach your kids about the World, including Ludwig Bemelmans’s ‘Madeline’, Jeff Brown’s ‘Flat Stanley’ and Brian Selznic’s ‘The Invention of Hugo Cabret.’

story time drama
Novel Effect

Story time drama

This free app allows parents and caregivers to read from their child’s favourite book while the app follows along and plays music, spooky sound effects, and character voices at all the right moments.

6 smart strategies
Scholastic

Six smart strategies

An article providing top tips to boost reading fluency and nine creative ways to read as a family.

family mission statement
Harvard Business Review

What’s Your Family’s Mission Statement?

Explore your family’s mission statement to help every member achieve their own goals and support those of everyone else, encouraging everyone to share the dreams they want to accomplish.

working parents strategies
The Muse

Working parent strategies

The Muse offers seven tips for parents to make the 9-5 a little easier on everyone at home.

Work

Working at home productivity
Forbes

Working at home productivity

Here are some tips to facilitate adjusting to your new situation during the coronavirus outbreak. Everybody is different.

the reason video calls are tiring
BBC

The reason video calls drain your energy

An article exploring why you may find video calls exhausting, and why, exactly, is it tiring us out?

future office space
Fast Company

Future office space

It’s hard to imagine now—as most of us are reading this in quarantine, but what might the workspace of a post Covid world look like.

effective online meetings
LinkedIn

Effective online meetings

Read these pointers to help make sure your online meetings are as effective as possible, there might be some things you have missed.

how to gain control of your free time
Laura Vanderkam

How to gain control of your free time

Watch time management expert Laura Vanderkam as she offers a few practical strategies to help us find more time for what matters to us.

stay happy working from home
We Work Remotely

Stay happy working from home

Tips to keep your mental health in check while working from home, with a reminder on how to spot the early signs that you need to focus on you.

Woop my life
WOOP

Change habits with WOOP goal setting

WOOP (which stands for Wish, Outcome, Obstacle, and Plan) is a science-based mental strategy that can help you find and fulfil your wishes, set preferences, and change your habits.

intro to digital wellbeing
Google

Introduction to digital wellbeing

In this module, you’ll discover why a healthy relationship with technology is so important and how to become aware of your online usuage through Google’s one hour online course.

cope with stress
Harvard Business Review

Learning something new builds resilience

To incorporate learning more at work, try practicing re-framing stressful work challenges in your mind, work and learn with others, and consider learning activities as a new form of “work break.”

pomodoro technique
Life Hacker

The Pomodoro technique

In this new era of remote work, using methods such as Pomodoro can enhance our focus, mitigate distraction and help give structure to our work day.

Arts and culture

From our house to yours
Sydney Opera House

From our house to yours

Experience the Sydney Opera House from your house, with a new digital program of weekly live recordings, never-before-seen footage, as well as podcasts, articles, videos and more.

Tour international galleries and museums
You Visit

Tour galleries and museums

Explore galleries and museums at your own pace from home. From wandering the halls of the British Museum to exploring the Louvre.

explore sideways
Explore sideways

Virtual travel escape

A list of virtual travel escapes. From the famous Livraria Lello bookstore in Porto to the aurora borealis northern lights.

Make your own flipbook with pixar
Pixar

Make your own flipbook

Chief creative officer of Pixar Pete Docter, directs the contemporary classics Monsters, Inc., Inside Out, and Up. Docter explains how to make your own flipbook animation.

Enjoy the royal academy of arts
Google Arts & Culture

Enjoy the Royal Academy of Arts

Go behind the scenes and explore the range of activities that go on at this innovative and extraordinary institution.

10 best quarantine concerts online
The New York Times

The ten best quarantine concerts online

Listen and watch, ten of the best virtual concerts that have stayed available online.

write your first song
Future Learn

Write your first song

Get a practical introduction to the mechanics of songwriting and meet established songwriters with this free online course.

learn calligraphy
Paint Pots and Quills

Learn calligraphy

Learn the therapeutic benefits of calligraphy and watercolour, stay home and create.

nostalgia
The New York Times

Nostalgic movies are good for mental health

Psychologists say how revisiting nostalgic music and films are a source of comfort and reduce anxiety.

Nature

A dose of nature
University of Washington

A dose of nature

Studies show there is much to be gained from nature close to home, whether in a yard, on neighborhood walks or even indoors.

stargazing
Future Learn

Stargazing

Explore the stars with this course on Orion. On a dark and clear night, you can sit out under the stars and get a view of the universe.

The sound of nature
Johnnie Lawson

The sound of nature

If walking in the woods isn’t possible, there are still ways to enjoy nature at home. Looking at greenery out a window, or listening to sounds from nature, can boost our well-being.

Gardening
Very Well Mind

Get gardening

Gardening can ward off anxiety and boost our mood, so why not plant some veggies or bright flowers?

Exploring Nature
Scientific American

Explore

Exploring the natural world can be restorative to mental health. During times of acute stress, a walk outdoors feels more important than ever.

Earth Speakr-ES Planet KV
Olafur Eliasson

Earth Speakr

Head out into nature and let your kids share how they feel about the world. Created by Olafur Eliasson and AKQA, Earth Speakr uses AR technology to animate the environment.

Take an awe walk
The New York Times

Take an awe walk

Read how an awe walk might do wonders for you. Objects and vistas to help feel more upbeat and hopeful.

Best Road Trips
Rough Guides

The best road trips in the world

Find the best road trip for your staycation. From majestic day trips to week-long epics.

Harvard Business Review
Harvard Business Review

Thinking of Skipping Vacation? Don’t!

Several studies indicate that performance declines when we work for extended periods without a break. The benefits of taking a vacation include improved productivity and lower stress.

Connect and celebrate

cameo
Cameo

Celebrity requests

Cameo allows you to enlist celebrities, athletes, comedians, musicians and reality TV stars to deliver personalised messages.

Tribute
Tribute

Montage making

Invite a group of people to upload their videos directly to Tribute, which then compiles them into one montage of clips for you, with added effects.

Teleparty
Teleparty

Watch TV in sync with friends

While you may previously have reserved Netflix for watching alone or with your friends on an uneventful Sunday afternoon, Teleparty has come along.

Group Greeting
Group Greeting

Virtual greeting cards

Group Greeting allows a group of people to virtually sign a greeting card, perfect for sending birthday wishes and carrying on office traditions.

3 lessons from Covid
The Hygge Mama

Lessons from Covid–19

A focus on celebrating everyday life at home. Love really does begin at home. The heart we pour into our home that makes all the difference.

virtual book clubs
Hello Sunshine

Virtual book clubs

Avid readers all over the world are creating virtual book clubs during this time to share ideas and motivate one another to make the time to read.