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self care

Taking Care of Yourself.  June is the Self-Care Month

We are engaged in the daily routine and sometimes we forget about how this impacts our physical and mental health.

Self-Care Month, celebrated from June 24th to July 24th, is a global initiative by the World Health Organisation (WHO) to emphasise the importance of self-care in maintaining health and well-being.

Mental health care is increasingly vital as more individuals face stress, anxiety, and other mental health challenges. Factors affecting mental health include work-related stress, social isolation, financial pressures, and global events like the COVID-19 pandemic. According to the WHO, nearly one in five people globally will experience a mental health condition in their lifetime, highlighting the need for effective mental health care and support​

Self care
Mental, Physical and Emotional care are vital for your wellbeing

What is Self-Care?

Self-care involves a range of activities that individuals perform to maintain and improve their physical, mental, and emotional health. These activities are essential because they help us manage stress, prevent burnout, and improve our overall well-being. Let's delve into what self-care entails and why it's crucial.

Physical Self-Care

Physical self-care involves activities that improve your physical health. This includes eating a balanced diet, exercising regularly, and getting adequate sleep. These practices are foundational because our physical health impacts our mental and emotional well-being. For instance, when you're feeling fatigued from lack of sleep or poor nutrition, it can be harder to manage stress and maintain a positive outlook.

Imagine waking up with a sore back and feeling exhausted despite a full night’s sleep. This scenario might indicate a need for better physical self-care. You could be dealing with a physical health problem if you frequently feel tired, have persistent aches and pains, or struggle with maintaining a healthy weight. Incorporating regular exercise, a nutritious diet, and ensuring you get enough rest can significantly improve your physical health and energy levels.

mental health care
Look for support amongst family and friends

Mental Self-Care

Mental self-care involves activities that stimulate your mind and reduce stress. This includes practising mindfulness, engaging in hobbies, and taking breaks when needed. Mental self-care helps you stay mentally sharp and reduces anxiety and depression.

Picture yourself feeling overwhelmed by work, unable to focus, and constantly stressed. This could be a sign that you need better mental self-care. Activities like meditation, reading a book, or simply taking a walk can help clear your mind and improve your mental health. If you often feel mentally exhausted, easily frustrated, or have trouble concentrating, it's essential to integrate mental self-care practices into your routine.


Emotional Self-Care

Emotional self-care involves activities that help you understand and manage your emotions. This includes spending time with loved ones, expressing emotions healthily, and seeking professional help if necessary. Emotional self-care is vital for maintaining healthy relationships and coping with life's challenges.

Imagine feeling isolated, unable to express your feelings, or constantly on edge. These are signs that your emotional health might be suffering. Engaging in open conversations with friends or family, practising journaling, or speaking with a therapist can help you navigate your emotions better. If you find yourself frequently sad, angry, or anxious, it may be time to focus on your emotional self-care.

How to Identify Your Needs

It's essential to recognise when you're struggling with physical, mental, or emotional health problems. Here are some scenarios to help you determine your needs:

  • Physical: You feel persistent fatigue, have chronic pain, or frequently get sick.
  • Mental: You feel constantly stressed, have trouble concentrating, or experience frequent anxiety.
  • Emotional: You feel isolated, have fewer social connections, have difficulty managing your emotions, or experience mood swings.

By identifying the area that needs attention, you can implement the appropriate self-care strategies to improve your overall health and well-being.

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Therapeutic Pillows. Sleep Better - Feel Better

Therapeutic Pillows, more than 50 Years Supporting Your Self-Care

At, we are committed to promoting the importance of self-care and supporting our customers in their health and well-being journey. Here’s how our therapeutic pillows and cushions can help improve your quality of life:

  1. Pain Relief and Comfort: Our range of therapeutic pillows and cushions, including lumbar rolls and back support cushions, are designed to alleviate discomfort and provide exceptional support. These products help improve posture, reduce pain, and offer relief from prolonged sitting or sleeping positions​.
  2. Better Quality Sleep: Our pillows, such as the Tranquillow Contoured Pillow and various memory foam options, are crafted to support spinal alignment and enhance sleep quality, ensuring you wake up refreshed and free from aches​.
  3. Specialised Support: We offer products tailored to specific needs, such as pregnancy pillows, leg spacers, and positioning wedges, which provide the necessary support and comfort for different body areas and conditions.
yoga or Pilates, which one is better for you?

Start a 30 Day Self Care Daily Routine to Celebrate The Self Care Month

1Start a Balanced DietPlan your meals for the week, focusing on incorporating more fruits, vegetables, lean proteins, and whole grains.
2Exercise RoutineBegin a simple exercise routine with 30 minutes of moderate activity, such as walking or cycling.
3HydrationEnsure you drink at least 8 glasses of water daily. Carry a water bottle with you to stay hydrated throughout the day.
4Sleep HygieneSet a regular sleep schedule. Create a restful environment by keeping your bedroom dark, quiet, and cool.
5StretchingIncorporate a 10-minute stretching routine into your day. Focus on major muscle groups to improve flexibility and reduce tension.
6Healthy SnacksPrepare healthy snacks like nuts, fruits, and yogurt to avoid unhealthy temptations. Keep these snacks handy for when you feel hungry between meals.
7Rest DayTake a rest day to let your body recover. Enjoy a leisurely activity like a walk in the park or reading a book.
8Mindfulness MeditationStart your day with a 10-minute mindfulness meditation session. Use apps like Headspace or Calm if you're new to meditation.
9Digital DetoxSpend a day without social media. Focus on real-life interactions and activities.
10Learn Something NewDedicate 30 minutes to learning something new, such as a language or a skill. Use online resources like Duolingo or Khan Academy.
11ReadingRead a book or an article on a topic that interests you. Aim to spend at least 20 minutes reading.
12JournalingStart a journal to write down your thoughts, feelings, and reflections. This can help you process emotions and gain insights.
13Puzzle TimeEngage in a mentally stimulating activity like solving puzzles or playing brain games. Apps like Lumosity offer various cognitive exercises.
14Gratitude PracticeWrite down three things you're grateful for each day. Reflect on these positives to foster a sense of appreciation and well-being.
15Connect with Loved OnesSpend quality time with family or friends. Plan a phone call or video chat if you can't meet in person.
16Express EmotionsPractice expressing your emotions healthily. Talk to someone you trust or write in your journal.
17Self-CompassionPractice self-compassion by treating yourself with kindness. Avoid negative self-talk and focus on your strengths.
18Acts of KindnessPerform a random act of kindness for someone. It could be as simple as complimenting a colleague or helping a neighbor.
19Therapeutic ActivitiesEngage in a creative activity like drawing, painting, or crafting. These activities can help you relax and express yourself.
20Reflect on GoalsTake time to reflect on your personal goals and aspirations. Write down actionable steps to achieve them.
21Seek Professional HelpIf you're struggling emotionally, consider seeking help from a therapist or counselor. There’s no shame in asking for support when you need it.
22Balanced RoutineReview your self-care activities and create a balanced routine that incorporates physical, mental, and emotional health practices.
23Nature ConnectionSpend time in nature, whether it's a hike, a walk in the park, or gardening. Nature can have a calming and rejuvenating effect.
24Technology Time-OutLimit your screen time and set boundaries for work-related tech use. Ensure you have time to disconnect and recharge.
25Mindful EatingPractice mindful eating by paying attention to the taste, texture, and smell of your food. Eat slowly and savor each bite.
26Positive AffirmationsStart your day with positive affirmations to boost your self-esteem and outlook. Repeat statements like "I am capable" or "I am worthy."
27Community InvolvementEngage with your community by volunteering or participating in local events. Building connections can enhance your sense of belonging and purpose.
28Creative OutletDedicate time to a hobby or creative project that brings you joy. This can be anything from cooking a new recipe to playing an instrument.
29Reflect and AdjustReflect on the past month and the progress you've made. Adjust your self-care plan as needed to ensure it fits your lifestyle and needs.
30Celebrate Your ProgressCelebrate your achievements and the positive changes you've made. Treat yourself to something special, whether it's a relaxing bath, a favorite meal, or a small reward.

Our Commitment

Throughout Self-Care Month, we are dedicated to raising awareness and encouraging our customers to invest in their well-being. By providing high-quality therapeutic products and fostering a supportive community, Therapeutic Pillows aims to make self-care accessible and effective for everyone. Explore our range of products and discover how we can support your journey to better health and well-being.

Visit to learn more about our products and how they can enhance your self-care routine.

Frequently Asked Questions

Self-Care Month, celebrated from June 24th to July 24th, is a global initiative by the World Health Organisation (WHO) to emphasise the importance of self-care in maintaining health and well-being.
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Self-care is vital for mental health as it helps manage stress, prevent burnout, and improve overall well-being. Activities like mindfulness, hobbies, and taking breaks can reduce anxiety and depression.
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Physical self-care, including a balanced diet, regular exercise, and adequate sleep, improves physical health, which impacts mental and emotional well-being by enhancing energy levels and reducing stress and fatigue.
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Emotional self-care helps in understanding and managing emotions, maintaining healthy relationships, and coping with life's challenges. Activities include spending time with loved ones and seeking professional help if necessary.
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About Us
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The Therapeutic Pillows Family

We are a 50-year-old family-owned business & are Australia's leading manufacturer of quality pillows, supports and comfort products. We have proudly produced our range exclusively for Health Professionals for over 40 years.

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