The document provides 10 things that people can do right now to make themselves feel better. These include writing down positive experiences, keeping a gratitude notebook, calling or helping friends, forgiving others, taking care of one's body, mind, and soul through exercise, stimulating the mind, and meditation/prayer, reading uplifting texts about heroes, giving to others even if it's just time or skills, telling loved ones how you feel about them, smiling at others, and rewarding yourself for self-care efforts.

1. Right Now! 10 things to do to make you feel better. 10 Things You Can Do Now

2. Write Write down something that you have seen or done today that has made you glad to be alive. Haven’t seen or done anything? Get out there now and start doing and looking. Put 20c in a parking meter that’s running out!

3. Notebook Keep a notebook with you, write down things that make you smile. Read it every week, remind yourself that it’s good to be alive.

4. Friends Call a friend. Send a friend a card saying you are glad to be her / his friend. Invite a friend round for a meal or coffee. Offer to help a friend with a chore you know they’ve been putting off.

5. Forgive Carrying a grudge or bad feelings about someone is like carrying a huge energy sucking parasite on your back. Release yourself, forgive that person. You don’t have to contact them you just need to forgive them and allow yourself to move on.

6. Body Mind Soul Whether you like it or not you are made up of 3 parts. Decide now to take care of each part of your being. Exercise and feed you body with healthy food Keep your mind stimulated and active. Meditate or pray, get in touch with your soul

7. Read Read an uplifting text, an autobiography of someone you admire. Search the web for heroes – read about great achievements Find yourself a hero, follow his / her example

8. Give No matter how little you have, give some away. There will always be someone worse off than you. Give what you can afford – or give your time and skills. Whatever it is give on a regular basis.

9. Tell someone you love them Tell your family or partner you love them. Say what you love most about them. Let them know what you appreciate. Watch them glow with happiness.

10. Smile Smiling changes your body chemistry. Try it, put a smile on and you will soon feel better. Don’t avoid eye contact with people – smile at them. A smile can make someone’s day. It’ll certainly improve yours!

11. Reward Yourself Give yourself a treat. If you have made the effort to do any of the above you deserve a reward. Care for yourself just the same as you care for your nearest and dearest. If you don’t set a good example about how to treat you – who will?