Supporting Yourself
People working in community organisations need to prioritise self-support, not only for themselves but because maintaining their wellbeing ensures sustained and effective support for the community they serve.
Engaging in self-support activities, that your organisation plans for others, can be an good way of ensuring you get some self support too. Or you might like to organise for your team or find support outside of work. Here are some ideas:
Wellness Workshops: Host regular workshops within the community that focus on mental health, stress management, and overall wellbeing. Get inspired by Bolton charity MHIST and their weekly activity calendar here
Community Gardens and Outdoor Spaces: Create communal green spaces where community members can gather, relax, and engage in gardening activities. Connecting with nature has proven benefits for mental and emotional wellbeing. Check out Bolton Green Umbrella here who are helping make Bolton cleaner and greener!
Social Support Groups: Support groups within the community encourage open conversations about personal challenges and successes. Spend time in these spaces to share and listen. Breakdown Bolton offer creative social support here
Skill Sharing and Learning Events: Organise events where people can share and learn new skills, whether it's cooking, art, or fitness. This promotes a sense of accomplishment and boosts overall well-being. Bolton Cares has a lovely initiative called Shared Lives here which offers a ‘Happy Solution for Everyone!’ Inspiring!
Move your body: Initiate regular physical activities within the community, such as group walks, fitness classes, or sports events. Physical well-being is closely linked to mental health, and community engagement in these activities promotes a healthier lifestyle. For lots of activities check out this Online Physical Activity Directory
Body Scan to reduce stress
By Daisy Vieira De Silva , written for Bolton Trauma Informed Toolkit
A body scan is a mindfulness meditation technique that encourages you to focus your attention on different parts of your body, bringing awareness and relaxation to each area. This practice can help you cultivate a sense of presence and reduce stress. Here's a body scan script for a guided mindfulness session:
Begin by finding a comfortable and quiet place to sit or lie down. Close your eyes if you're comfortable doing so and take a few deep breaths to centre yourself.
1. Start with your toes. Bring your awareness to your toes. Feel the sensation in your toes, whether it's warmth, tingling, or simply their weight. Take a moment to appreciate your toes for all they do for you. Allow any tension to melt away.
2. Now, move your attention up to the soles of your feet. Notice any sensations in the soles of your feet, the arches, and the heels. If you notice any tension or discomfort, simply observe it without judgment and let it go.
3. Shift your focus to your ankles. Feel the joints, bones, and muscles in your ankles. If there is any tension or discomfort, allow it to release as you exhale.
4. Move up to your calves. Feel the muscles in your lower legs, the shinbone, and the calf muscles. Allow them to relax and let go of any stress they may be holding.
5. Bring your attention to your knees. Notice the sensation in your knees, any warmth or pressure. If there's any discomfort, gently breathe into that area and let it soften.
6. Now, focus on your thighs and your hamstrings. Feel the weight of your legs against the surface you're sitting or lying on. Let any tension in your thighs dissolve with each breath.
7. Shift your attention to your pelvis and your hips. Feel the connection between your body and the chair or floor. Relax any tightness in this area.
8. Move up to your lower back and your abdomen. Notice the rise and fall of your breath as it moves in and out. Let go of any tension in your lower back and allow your abdomen to soften.
9. Now, bring your awareness to your chest and your upper back. Feel the gentle rise and fall of your chest with each breath. Release any stress or tightness in this area.
10. Move your attention to your shoulders. Notice any tension or knots in your shoulder muscles. Take a deep breath and let go of any burdens you may be carrying.
11. Focus on your arms, starting with your upper arms and moving down to your elbows and then your forearms. Feel the sensation in your arms and allow any tension to release.
12. Bring your awareness to your wrists and hands. Notice any tingling or warmth in your hands. Feel the sensation in your fingers. Let your hands relax completely.
13. Finally, move your attention to your neck and your head. Release any tension in your neck and allow your face to soften. Relax your jaw, your forehead, and your scalp.
Take a few moments to breathe deeply and appreciate the sense of relaxation and mindfulness you've cultivated throughout your body.
When you're ready, gently open your eyes if they were closed, and return to the present moment with a renewed sense of calm and awareness.
Resources we recommend
Time To Think Books and Training, Nancy Kline Listening as a radical act – creating a ‘Thinking Environment’
Restorative Toolkit, Charlotte Calkin Creating fair processes - moving away from shame and blame cultures.
Creating Restorative Workplaces and Institutions – Restorative Practices International – RPI (video)
Failspace Learning from projects rather than judging them (Monitoring and Evaluation) Success and failure often co-exist, but the stories we tell about projects and policies frequently focus on narratives of success while the failures remain hidden.
Brené and Barrett on Building Brave Spaces. In Dare to Lead with Brené Brown. Parcast Network.
Guided Meditation
The ultimate supportive space is the one we create within ourselves. Once we’ve got our foundational safe space, we can move out into the world, creating brave spaces as we go.
The Mindful Movement - Feel Safe and Calm in your Body
Breathworks courses and Community of Practice
