Take Care of Your Body and Mind
Forty easy tips to take care of your body and mind, so healing has strong ground to stand on.
Care for the whole you. Body and mind heal together.
40 tips that really help
These ideas come from How to Fix a Broken Heart (Guy Winch), Conscious Uncoupling (Katherine Woodward Thomas), Radical Acceptance (Tara Brach), and everyday practice. Pick one tip and try it today.
Heartbreak affects the body
Stress, poor sleep and loss of appetite are common. Caring for your body helps your mind.
Care for it.
Keep a regular sleep time
Go to bed and wake at similar times. Rest repairs.
Set a bedtime.
Eat regular simple meals
Eat three small meals even without appetite. Food keeps energy steady.
Plan meals.
Drink water
Dehydration worsens mood and headaches. Keep a bottle near.
Drink water.
Walk outside daily
Fresh air, light and movement lift mood. Even ten minutes helps.
Walk today.
Try gentle exercise
Yoga, swimming or dance help release tension. Choose what you enjoy.
Choose one.
Practise slow breathing
Breathe in for four and out for six. It calms your body.
Breathe.
Limit alcohol and caffeine
They worsen anxiety and sleep. Choose calm drinks.
Reduce them.
Spend time in nature
Parks and green spaces soothe. Visit one.
Visit one.
Do small pleasures
A bath, a favourite film or music uplift. Treat yourself gently.
Pick one.
Keep to simple routines
Routines give structure when life feels messy. Keep tasks small.
Keep one.
Seek medical or mental health help when needed
If low mood or anxiety lasts, see a doctor or counsellor. Help works.
Book a visit.
Example: the walk
After her breakup, Zoe walked every day at sunset. She said it changed her mood.
Walk daily.
Example: the routine
Ben ate breakfast at the same time and went to bed by eleven. He felt more stable.
Keep routine.
Example: the help
Priya saw a counsellor for two months and felt like herself again.
Seek help.
Script: caring
I will take care of my body today. Say it gently.
Use it.
Script: asking
Would you walk with me this evening? Say it warmly.
Use it.
Script: honest
I am not coping well, and I would like some help. Say it softly.
Use it.
Script: encouraging
One small caring act is enough for today. Say it kindly.
Use it.
Mistake: numbing pain with drink or endless work
It delays healing, so choose healthy ways.
Choose care.
Troubleshoot: when you have no appetite
Eat small snacks, smoothies or soup. Anything helps.
Eat small.
Troubleshoot: when you cannot sleep
Use a calm routine, avoid screens and consider a doctor if it lasts. Rest matters.
Build a routine.
Troubleshoot: when you have dark thoughts
Contact emergency services or a crisis line immediately and tell someone you trust. You deserve care.
Get help now.
Add a short stretching routine before bed to calm your body
Gentle stretches help sleep and reduce tension from stress.
Try five minutes.
Plan one nourishing meal a day with friends or family
Shared meals feed your body and your heart.
Plan one.
Keep a small gratitude list each night
Writing three good things helps your mind notice hope.
Write three tonight.
Check in with a doctor if sleep or appetite stays poor for weeks
Early advice can prevent small problems from growing.
Book a visit.
Book idea: the body keeps the score
Bessel van der Kolk and many health writers explain that stress and sadness show up in the body, so sleep, food and movement are part of emotional healing.
Care for your body.
Book idea: small habits protect mood
Research on behavioural activation shows that doing small, planned, pleasant activities lifts mood even when you do not feel like it.
Plan one pleasant thing.
Myth: self-care is selfish after a breakup
Caring for your body and mind helps you heal and gives you strength for work, family and friends.
Look after yourself.
Myth: you should keep busy every moment
Rest matters too, and a balance of activity and quiet supports healing.
Mix both.
Story: Priya sets a sleep routine
Priya went to bed at the same time each night with a calming routine, and said her mood steadied within two weeks.
Set a bedtime.
Story: Idris takes daily walks
Idris walked for twenty minutes every day, and said fresh air and movement helped him think and feel lighter.
Walk daily.
Journal: what does my body need most right now?
Listening to your body shows what to prioritise.
Write three needs.
Journal: what small pleasures could I add this week?
Planning small joys makes them more likely.
List five.
Challenge: keep a simple routine of regular meals, sleep and a daily walk for one week
Routine gives stability while feelings are stormy.
Start tomorrow.
Challenge: book a check-up if sleep or appetite stays poor for weeks
A professional can help rule out problems and support you.
Make the appointment.
Red flag: you are unable to eat, sleep or function for a long time or have thoughts of harming yourself
Seek urgent help from a doctor or a crisis line right away.
Reach out immediately.
Fun fact: regular exercise reduces symptoms of low mood
Studies show that physical activity supports mental health.
Share it.
Say this: I am doing the next small kind thing for my body
A gentle focus that keeps self-care simple on a hard day.
Use it today.
Easy things to say
When you are stuck, pick one of these. They work in many love and relationship moments.
“I rest well.”
“I eat real food.”
“I walk daily.”
“I breathe slowly.”
“I talk to someone.”
“I am taking care of me.”
Your first week
One small action a day. Each day is only a little bigger than the last.
Sleep on schedule
Eat regular meals
Walk outside
Breathe slowly
Limit alcohol
Keep a gentle routine
Seek help if needed
Further reading
- How to Fix a Broken Heart (Guy Winch)
- Conscious Uncoupling (Katherine Woodward Thomas)
- Radical Acceptance (Tara Brach)
The tips above are written in our own words and are general guidance. The books are suggestions for further reading.
More lessons in “Breakups, Healing and Starting Again”
Keep going. Small steps every day make a big change.
← Previous: Stop Checking Their Social MediaNext: Lean on Friends and Family →
- Know When a Relationship Is Over
- Try to Fix It First, If It Is Safe
- Talk to a Trusted Friend or Counsellor
- Plan the Conversation Kindly
- Break Up Without Cruelty
- Say What Needs to Be Said
- Handle Mutual Friends and Shared Things
- No Contact or Friendship?
- Let Yourself Grieve
- Stop Checking Their Social Media
- Take Care of Your Body and Mind
- Lean on Friends and Family
- Learn What You Want Next Time
- Forgive and Let Go
- Rebuild Your Confidence
- Start New Habits and Goals
- Know When You Are Ready to Date Again
- Avoid Rebounds That Hurt
- Date Again With Hope
- Your Healing Plan
