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The Orchard Practice
National Self Care Week
Today marks the beginning of National Self-Care Week 2025 (November 17th to 23rd), and we’re excited to promote the theme of ‘Mind and Body’.
True health is a balance between physical and mental well-being. The mind and body are deeply connected. Our physical health influences how we feel mentally, and vice versa. For example, stress can lead to headaches, poor sleep, or digestive issues, while physical activity can reduce anxiety and improve mood. By looking after both, you can create a more resilient, positive, and healthier lifestyle.
A Week of Self-Care Tips
Over the course of this week, we’ll be providing tips for nurturing your mind and body, including how to:
- Move your body, calm your mind.
- Fuel your body, nourish your mind.
- Manage stress for a healthier mind and body.
How to get involved this National Self-Care Week
- Try out the recommendations in our daily communication this week.
- Follow us on Facebook
A balanced approach to health
Remember, self-care is a journey. Taking small steps to care for your mind and body can have a huge impact on your overall well-being. You don’t need to make big changes overnight. Even little adjustments to your daily routine can help you feel more balanced, resilient, and happier.
If you have any questions or would like advice on how to start incorporating more self-care into your life, we’re here to help. Don’t hesitate to get in touch with us!
Eat a balanced diet
When we talk about your ‘diet’, we don’t mean the latest fad! We’re talking about the general way that you nourish your body with food daily.
Healthy foods not only fuel your body but can also improve your mood and mental focus. Eating a variety of fruits, vegetables, whole grains, and lean proteins provides the nutrients that both your brain and body need to thrive.
Check out these British Dietetic Association (BDA) recommended recipes for ideas that require no cooking, microwave cooking, batch cooking, and leftovers.
Stay Hydrated
Drinking enough water is essential for your physical health but also affects your cognitive function. Dehydration can lead to irritability, poor concentration, and fatigue. Aim for 6-8 glasses of water a day.
Mindful Eating
Slow down and be present during meals. This helps you to truly enjoy your food and reduces stress around eating.
It also promotes better digestion and a more mindful relationship with your body.
Social Prescribing Links from Harriet
Kingston Pantry
Kingston Pantry is membership-based and offers more than just food. By reducing weekly shopping bills, members can free up money to cover other bills or repay debt. You can self-refer to use the Pantry, but you need to complete an application form.
The Vintage Banquet
The Vintage Banquet is a group for people over 60. You can come and join us for our shared lunch. Make new friends, socialise and a variety of activities.
Forever Active
These gentle exercise classes welcome people aged over 50 and people aged over 65, in particular. Forever Active is designed to improve mobility, strength, balance, flexibility, fitness and general wellbeing. There is a choice of classes throughout the week. These include chair-based exercise, Easy Aquafit swimming, 'Steady & Strong' everyday strength and stretching, Yoga, Zumba dance and a 'Mind & Body' session to help reduce stress whilst helping your balance and flexibility and posture.
The Active Kingston Card
The Active Kingston Card can support eligible residents with up to a 70% discount on some leisure activities in Kingston. You can download the application form and find more information about participating leisure centres.
The Active Ageing Club
A friendly group for people who are 70 years and older to come along and join in with fun activities.
What benefits are you entitled to?
This is a free benefits calculator. Visit the website to enter your details and you'll receive an estimate of your entitlement to benefits.
Kingston Centre for Independent Living (KCIL)
A local user-led organisation providing information, advice, support, and services for people with disabilities, including: personal budget support planning, assistance with direct payments, support with being an employer, and accessibility issues.
The Sound Doctor
Bite-sized, easy to understand and easy to watch videos to help you understand and cope with: dementia, diabetes, COPD, weight management, heart failure, high blood pressure, back pain, and also: quitting smoking, sleeping well, ageing well at home, and keeping well at work.
South-West London Law Centres
If you can't afford a lawyer, they provide free and independent legal advice to help you understand and defend your rights.
CAP (Christians Against Poverty) Debt Advice
Free, expert debt help will advise on the best route out of debt and offer different types of support to help you become debt-free.
Visit the CAP (Christians Against Poverty) Debt Advice website
Manage Stress for a Healthier Mind and Body
Amongst the hustle and bustle of everyday life, we are spending this week putting even more effort into focusing on our bodies and minds, as part of the National Self-Care Week campaign.
Today’s focus is… Manage Stress for a Healthier Mind and Body.
Mindfulness and Meditation
Practicing mindfulness or meditation for just 10-15 minutes a day can significantly reduce stress and help you feel more grounded. It allows you to focus on the present moment and reduces the negative effects of anxiety.
One of our favourite practices is to go outside and see how many different shades of green we can find. This really helps you to focus on the here and now, as well as getting you outside for some beneficial fresh air, even when it’s a wee bit chilly like it is now!
Time for Relaxation
Make sure you take breaks throughout your day to relax and recharge. Whether it’s reading a book, having a warm bath, or simply sitting quietly, taking moments to unwind will help keep your mind clear and reduce physical tension.
Breathing Exercises
Slow, deep breathing can lower heart rate, reduce stress, and improve circulation. Try deep breathing techniques when you’re feeling overwhelmed or tense.
Breathing exercises can also work with children. Why not try ‘smell the flower, blow out the candle’? Or try the ‘box breathing’ method below?
Check-in with yourself regularly
Self-reflection: Take a few minutes each day to check in with how you’re feeling, both physically and emotionally. Journaling your thoughts can be a great way to release any stress and get clarity.
Visit the NHS Every Mind Matters page to receive a personalised ‘mind plan’ for support
Seeking Support
If you’re feeling overwhelmed or stressed, don’t hesitate to reach out to someone you trust, or seek professional support from a therapist or counsellor. Mental well-being is just as important as physical health. You can self-refer for support through NHS Talking Therapies.
Find NHS talking therapies for anxiety and depression
Move Your Body, Calm Your Mind.
So far this week, we have covered how to take good care of your mental health, as well as your diet, as part of National Self-Care Week 2025.
Today’s focus is… Move Your Body, Calm Your Mind.
Physical Activity
Physical activity is one of the most powerful ways to improve both physical and mental health. Regular exercise releases endorphins (the "feel-good" hormones), improves circulation, and boosts energy levels. Even a brisk 20-minute walk can make a big difference in how you feel. Various members of our staffing team partake (run, jog, walk, or volunteer) in FREE weekly parkrun events held worldwide on Saturdays at 9am.
Move Well, Live Well
For specific age-related local activities for those aged 50+, visit the Move Well, Live Well website to search for what’s going on near you.
Yoga or Stretching
These practices help you relax, improve flexibility, and release tension in both the body and the mind. A few minutes of stretching each day can reduce muscle stiffness and help you feel more centred. Did you know that one of our GPs is a yoga teacher? Find NHS approved yoga and Pilates exercises to do in the comfort of your own home.
Sleep Well
Quality sleep is essential for mental clarity, memory, and emotional balance. Aim for 7 to 9 hours of restful sleep each night to allow your body and mind to recover and recharge.
One of our team swears by putting her mobile phone on ‘do not disturb’ from 8pm alongside her sunrise alarm clock which allows her to gently wind down before bed with a 20-minute sunset and the sounds of a distant storm. She also wakes up with a gentle sunrise without the need for an audible alarm.
The End of Self-Care Week
As we come to the end of National Self-Care Week 2025, we hope our patients and staff have benefited from the tips we’ve provided and resources to which we’ve signposted.
Today we are focussing on how social prescribing and our pharmacy team can support you, as well as when to worry about a child’s ailments.
When should I worry?
Having an ill child can be a very scary experience for parents. There is a booklet for parents (and older children) and deals with common infections in children who are normally healthy. It is not meant for children who have ongoing health problems such as asthma, heart, or kidney problems. You should not rely on the advice in this leaflet for children who are less than 6 months old.
Please ask the practice for a copy.
Are you eligible for the flu jab?
- Aged 65 or over (or will turn 65 by 31st March 2026).
- Have a long-term health condition.
- Pregnant.
- Living in a care home.
- A carer (either professional paid carer or unpaid carer for a relative).
- Living with someone with a weakened immune system.
Call us on 020 8397 9494 to arrange your flu jab.
Advice from our Pharmacy Team
This week is also World Antibiotic Awareness Week. Ever wondered which essentials you should keep at home? Our pharmacy team are here to help!
Essential medicine cabinet should include:
Paracetamol
Ibuprofen - Consult your pharmacist if suitable for you.
Anti-Diarrhoea Medication - Loperamide
Lozenges for sore throats
Laxatives for constipation
Rehydration Mixtures - Dioralyte
Moisturisers for dry skin
With the cold snap we’ve experienced this week and winter fast-approaching in December, you may experience some of the common winter conditions. Here is what you need to know…
Common Winter Conditions
Sore Throat
- Caused by viruses or bacteria
- Symptoms usually resolve within one week
- Antibiotics are not needed
- Consult your pharmacist if you have painful, white coated tonsils and/or a fever
- Keep hydrated and use lozenges
Coughs
- Sudden coughs are usually caused by virlses
- Antibiotics are not needed
- Symptoms can last up till three weeks
- Coughs can be dry or may come with mucus
- Keep hydrated and use lozenges if needed
Common Cold
- Symptoms of runny or blocked nose, sore throat and a slight temperature (up to 39c) and feeling generally unwell
- Could it be coronavirus (COVID-19)? - Get Checked
- Antibotics do not work on viruses
- Keep hydrated and use lozenges if needed
We hope these tips support your self-care through looking after your mental health.
Wishing you a healthy, happy, and well week ahead!
Published: Nov 17, 2025