Self-care is any necessary human regulatory function which is under individual control, deliberate and self-initiated.

Note: The information on this page is based on our personal and collective experiences. What works for the authors of this page, may not be right for you. Use common sense and look after yourself. When it comes to health, always seek the advice of a trained medical professional if possible.

At the Chaos Communications Congress, hackers are encouraged to follow the 6-3-1 rule. That means a minimum of six hours of sleep, three meals per day and one shower. It's sometimes easy to forget the basics of caring for one's self and those around you. This is a good basic starting point for most people.

Personal hygiene involves those practices performed by an individual to care for one's bodily health and well being, through cleanliness. Practices that are generally considered proper hygiene include bathing regularly, washing hands regularly and especially before handling food, washing scalp hair, wearing clean clothing, brushing teeth, cutting finger nails, covering one's mouth when coughing, disposal of soiled tissues appropriately, making sure toilets are clean, and making sure food handling areas are clean, besides other practices. People tend to develop a routine for attending to their personal hygiene needs.

Sleep hygiene recommendations include establishing a regular sleep schedule, using naps with care, not exercising physically or mentally too close to bedtime, limiting worry, limiting exposure to light in the hours before sleep, getting out of bed if sleep does not come, not using bed for anything but sleep and sex, avoiding alcohol as well as nicotine, caffeine, and other stimulants in the hours before bedtime, and having a peaceful, comfortable and dark sleep environment.

Housekeeping refers to the management of duties and chores involved in the running of a household, such as cleaning, cooking, home maintenance, shopping, laundry and bill payment.

Housecleaning includes activities such as disposing of rubbish, washing dishes, cleaning dirty surfaces, dusting and vacuuming. It may also involve some outdoor chores, such as removing leaves from rain gutters, washing windows and sweeping doormats.

Managing your personal finances can be a difficult task. On the most basic level, it is a good idea to keep track of your income and your expenses (i.e. the money you spend). It's useful to try and review this every month or even every week if possible. If your expenses are significantly higher than your income, then you will start to accumulate debt and get into serious financial difficulty.

It can be hard to find a bank, building society or credit union that aren't contributing to destroying the planet and it's inhabitants. Often it is the case of picking the least worst option. Here are some financial institutions that are probably better than your average evil megacorp bank:

* Unity Trust - UK - £6 per month fee - Slow to get setup - Ethical finance policy

* The Co-operative Bank - UK - Basically not a real co-op - Ethical finance policy

* Nationwide Building Society - UK - Elected board but not very democratic - Good online banking site

* Bristol Credit Union - UK (Bristol, Bath & North East Somerset, North Somerset and South Gloucestershire) - Fees for Debit card and ATM withdrawals - Ethical finance policy

In order to help manage your finances, it may help to do some additional accounting. The easiest way to do this is using free and open source software. Double-entry bookkeeping system may seem a very complicated system at first but once you get set up, it can really help you make good financial decisions. For example, you can even financially plan for months and even year's in advance when you have enough data.

* LibreOffice Calc (it would be good to start with some sort of template spreadsheet)

* GNUcash

* Firefly III

Finding yourself in debt can be a really serious situation. It can mean you may end up homeless or make mental health problems worse or get you a visit from the state's courts or private bailiffs. The best thing you can do if you find yourself in financial difficulty is seek advice from friends, family and not for profit organisations. Sometimes declaring yourself bankrupt is a really good option in UK but wherever you are, you need to seek help from a reputable source.

* https://www.gov.uk/options-for-paying-off-your-debts - UK

* https://www.citizensadvice.org.uk/debt-and-money/help-with-debt/ - Public Body - UK

* https://www.nationaldebtline.org/ - Charity - UK

If you are entitled to state benefits, you shouldn't feel any shame in claiming them but also be aware that the state as an institution doesn't care about you. In general, the state seeks to keep the poor just out of destitution so that there is less chance of rebellion. Understand that you are entering into an arrangement where the state will be openly hostile to you and strategise accordingly.

In the UK, we have seem the erosion of the welfare system after 30 years of neo-liberal capitalism. Universal Credit is the latest system introduced by the centre-right Conservative government in 2013. It is a notoriously brutal system where claimants are treated as if guilty despite following all the rules. It is thought to be responsible for many deaths through various poverty related conditions.

If you are a new claimant you will automatically signed up for Universal Credit which can pay various types of benefits including unemployment and housing. Remember that when you give information online or in an interview, everything it will be recorded and used against you. Follow the rules and don't give them any more information than the bare minimum of what they ask for. Don't tell them anything about your personal life, share as little data with them as possible and always come in to the jobcentre with or post on the online portal any job applications you have done with evidence.

Remember that you are entitled to be accompanied to the jobcentre by at least one person (the advisors will sometimes complain if you bring more than one person). Bring a friend, family member, comrade or union rep with you (much intersection there) if you feel uneasy about anything or are worried you are in trouble. Keep all of the paperwork you get and make a log (with dates and times) of anything unusual or worrying about your case. Always let the job centre know as soon as possible if you miss an appointment.

https://www.food.gov.uk/food-safety

Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness.

Aerobic exercise is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting. The goal of aerobic exercise is to increase cardiovascular endurance. Examples of aerobic exercise include running, cycling, swimming, brisk walking, skipping rope, rowing, hiking, playing tennis, continuous training, and long slow distance training.

Anaerobic exercise, which includes strength and resistance training, can firm, strengthen, and tone muscles, as well as improve bone strength, balance, and coordination. Examples of strength moves are push-ups, pull-ups, lunges, and bicep curls using dumbbells.

• Bodyweight exercises are strength training exercises that use the individual's own weight to provide resistance against gravity.
• Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction.

Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the chance of injury. Each stretch should be held for a minimum of 10–20 seconds and stretched to the point of mild discomfort but not pain.

• Stretching is a form of physical exercise in which a specific muscle or tendon is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. Stretching combined with pulse-raising activities form part of warm-up routines. You should warm up in the morning, before exercising.
• Yoga is a physical activity consisting largely of postures called asanas, often connected by flowing sequences called vinyasas, sometimes accompanied by the breathing exercises of pranayama, and usually ending with a period of relaxation or meditation. Yoga combined with a light walk form part of cool-down routines. You should cool down in the evenings, after exercising.

Martial Arts can be a great way to get all of the exercise you need whilst building confidence and learning how to better defend yourself and your friends, family and comrades when in physical danger. It can involve and is complemented by all of the types of exercise above. There are many different types of Martial Arts practices and many many people cross-train in more than one style. Here is a small selection:

* Western Boxing - Striking with fists - Great for fitness and developing your striking power. A great starting point for all other martial arts. Emphasis on developing good footwork and punching technique.

* Muay Thai (Thai Kick Boxing) - Striking with fists, elbows, knees and legs - Standing up Grappling (called clinching) - An awesome all-round martial art known as the science of 8 limbs. Probably the most effective system for self defence as it is designed to do the most damage to your opponent with a variety of simple but effective strikes. Has the best shorts :)

* Brazilian Jiu-Jitsu - Grappling - Ground based - A martial art primarily for fighting when on the ground (after taking your opponent to the ground or being taken down yourself). It is highly technical and takes a long to time to get decent at but can save your life in a self defence situation. Most Mixed Martial Arts fighters train in Brazilian Jiu-Jitsu alongside some form of striking style.

Sometimes it can be hard to find a good gym to train in that is welcoming. Avoid anything that is super macho and look for places that do mixed gender classes. Recommendations from people you know are best. Don't be afraid to sign up for some beginner classes at various gyms until you find something that suits you. Many gyms have ridiculously cheap beginner sessions as they hope that anyone who enjoys their space will sign up for full price membership in the long term.

Alternatively, if you know some friends who have some training, you could set up your own sessions. In the UK, there is a network of “red gyms” which are anti-fascist community gyms that aim to create an accessible and non-macho environment for leftists to learn martial arts and stay fit.

A healthy diet is a diet that helps to maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients, micronutrients, and adequate calories. A healthy diet contains mostly fruits, vegetables, and whole grains, and includes little to no processed food and sweetened beverages. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods, although a non-animal source of vitamin B12 is needed for those following a vegan diet.

A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Variety and color are key to a healthy diet. On most days, try to get at least one serving from each of the following categories: dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans) and peas; and citrus fruits.

• Keep fruit where you can see it - Place several ready-to-eat washed whole fruits in a bowl or store chopped colorful fruits in a glass bowl in the refrigerator to tempt a sweet tooth.
• Choose a whole fruit, instead of juice - An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice.

The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries.

• Start the day with whole grains - Try porridge or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar. Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving.
• Use whole grain breads for lunch or snacks - Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain.
• Look beyond bread - Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa.

Because protein is found in an abundance of foods, many people can easily meet this goal. However, not all protein “packages” are created equal. Because foods contain a lot more than protein, it’s important to pay attention to what else is coming with it. Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats.

• Get your protein from plants - Eating legumes, nuts, seeds, whole grains, and other plant-based sources of protein is a win for your health and the health of the planet. Make sure that you mix up your sources so no “essential” components of protein are missing.
• Upgrade your sources of animal protein - Poultry, seafood and eggs are your best bet. Eat dairy in moderation (once per day), eat red meats in limited amounts and avoid processed meats.

Mindfulness is the psychological process of bringing one's attention to experiences occurring in the present moment, which one can develop through the practice of meditation and through other training. There are several exercises designed to develop mindfulness meditation, including the use of guided meditations. One method is to sit on a straight-backed chair or sit cross-legged on the floor or a cushion, close one’s eyes and bring attention to either the sensations of breathing in the proximity of one’s nostrils or to the movements of the abdomen when breathing in and out. In this meditation practice, one does not try to control one’s breathing, but attempts to simply be aware of one’s natural breathing process. When engaged in this practice, the mind will often run off to other thoughts and associations, and if this happens, one passively notices that the mind has wandered, and in an accepting, non-judgmental way, returns to focusing on breathing. In body-scan meditation the attention is directed at various areas of the body and noting body sensations that happen in the present moment.