{"id":2738,"date":"2024-05-07T15:52:05","date_gmt":"2024-05-07T14:52:05","guid":{"rendered":"https:\/\/www.rareminds.org\/?page_id=2738"},"modified":"2026-08-10T16:44:52","modified_gmt":"2026-08-10T15:44:52","slug":"stress","status":"publish","type":"page","link":"https:\/\/www.rareminds.org\/it\/wellbeing-hub\/practical-strategies\/stress\/","title":{"rendered":"Lo stress"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; custom_padding_last_edited=&#8221;on|desktop&#8221; _builder_version=&#8221;4.24.2&#8243; _module_preset=&#8221;default&#8221; use_background_color_gradient=&#8221;on&#8221; background_color_gradient_direction=&#8221;90deg&#8221; background_color_gradient_stops=&#8221;#ffffff 70%|gcid-cda4ad62-552d-4861-ac19-bc0028373e46 73%&#8221; custom_margin=&#8221;0px||||false|false&#8221; custom_padding=&#8221;0px|5vw|0px||false|false&#8221; custom_padding_tablet=&#8221;||0px||false|false&#8221; custom_padding_phone=&#8221;||0px||false|false&#8221; background_last_edited=&#8221;on|desktop&#8221; 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custom_margin=&#8221;||0px||false|false&#8221; custom_margin_tablet=&#8221;||||false|false&#8221; custom_margin_phone=&#8221;||||false|false&#8221; custom_margin_last_edited=&#8221;on|phone&#8221; custom_padding=&#8221;||||false|false&#8221; text_font_size_tablet=&#8221;21px&#8221; text_font_size_phone=&#8221;16px&#8221; text_font_size_last_edited=&#8221;on|phone&#8221; header_font_size_tablet=&#8221;43px&#8221; header_font_size_phone=&#8221;28px&#8221; header_font_size_last_edited=&#8221;on|desktop&#8221; header_4_font_size_tablet=&#8221;17px&#8221; header_4_font_size_phone=&#8221;15px&#8221; header_4_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><span><nav aria-label=\"breadcrumbs\" class=\"rank-math-breadcrumb\"><p><span class=\"last\">Home<\/span><\/p><\/nav><\/span><\/p>\n<h1><\/h1>\n<h1><\/h1>\n<h1>Managing stress<\/h1>\n<h4>What is stress, your stress bucket, mindful moments<\/h4>\n<p>[\/et_pb_text][et_pb_image src=&#8221;https:\/\/www.rareminds.org\/wp-content\/uploads\/2024\/03\/Rareminds-Wellbeing-Hub-Website-Mockup-Images-Coping-with-Feelings.jpg?_t=1715597163&#8243; title_text=&#8221;Rareminds-Wellbeing-Hub-Website-Mockup-Images-Coping-with-Feelings&#8221; align_tablet=&#8221;left&#8221; align_phone=&#8221;left&#8221; align_last_edited=&#8221;on|phone&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; width=&#8221;350px&#8221; width_tablet=&#8221;200px&#8221; width_phone=&#8221;150px&#8221; width_last_edited=&#8221;on|desktop&#8221; module_alignment=&#8221;right&#8221; custom_margin=&#8221;||||false|false&#8221; custom_padding_tablet=&#8221;&#8221; custom_padding_phone=&#8221;|10px||10px|false|false&#8221; custom_padding_last_edited=&#8221;on|desktop&#8221; module_alignment_tablet=&#8221;right&#8221; module_alignment_phone=&#8221;left&#8221; module_alignment_last_edited=&#8221;on|tablet&#8221; border_radii=&#8221;on|50%|50%|50%|50%&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; specialty=&#8221;on&#8221; padding_right_1=&#8221;2vw&#8221; padding_left_2=&#8221;3vw&#8221; padding_top_bottom_link_1=&#8221;false&#8221; padding_top_bottom_link_2=&#8221;false&#8221; padding_left_right_link_1=&#8221;false&#8221; padding_left_right_link_2=&#8221;false&#8221; padding_1_tablet=&#8221;|0px|||false|false&#8221; padding_2_tablet=&#8221;|||0px|false|false&#8221; padding_1_phone=&#8221;|0px|||false|false&#8221; padding_2_phone=&#8221;|||0px|false|false&#8221; padding_1_last_edited=&#8221;on|desktop&#8221; padding_2_last_edited=&#8221;on|desktop&#8221; module_class=&#8221;reverse-columns-mobile&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; background_enable_color=&#8221;off&#8221; use_background_color_gradient=&#8221;on&#8221; background_color_gradient_direction=&#8221;90deg&#8221; background_color_gradient_stops=&#8221;#ffffff 75%|gcid-cda4ad62-552d-4861-ac19-bc0028373e46 75%&#8221; inner_width_tablet=&#8221;85%&#8221; inner_width_phone=&#8221;85%&#8221; inner_width_last_edited=&#8221;on|tablet&#8221; inner_max_width=&#8221;80%&#8221; inner_max_width_tablet=&#8221;&#8221; inner_max_width_phone=&#8221;&#8221; inner_max_width_last_edited=&#8221;on|tablet&#8221; custom_padding=&#8221;24px|0px||0px|false|false&#8221; background_last_edited=&#8221;on|desktop&#8221; use_background_color_gradient_tablet=&#8221;off&#8221; use_background_color_gradient_phone=&#8221;off&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-cda4ad62-552d-4861-ac19-bc0028373e46%22:%91%22background_color%22,%22background_color_gradient_stops%22%93}&#8221;][et_pb_column type=&#8221;3_4&#8243; specialty_columns=&#8221;3&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_row_inner _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;||0px||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column_inner saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.5&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Feeling stressed &#8211; at specific times or ongoing &#8211;\u00a0 in the context of living with, or caring for someone with, a rare condition is very common.<\/p>\n<p>You might be attending appointments, negotiating with schools or employers, juggling caring\/family responsibilities, making difficult decisions and managing treatments and care programmes &#8211; all on top of ordinary daily life. This can be a lot to deal with.<\/p>\n<h5>Stress that is ongoing or \u2018chronic\u2019 can have a big impact on how you feel emotionally.<\/h5>\n<p>Some of the stress will be to do with the rare condition itself and how it impacts your daily life.<\/p>\n<p>It might also be caused by people, systems or services not being supportive in ways that could make a meaningful difference to you, or the person you support.<\/p>\n<blockquote>\n<p>Having to deal with a diagnosis of a rare disease on top of trying to navigate your way around the healthcare system, education system, the local authority, social services &#8211; it is all very overwhelming. There is no one to turn to to guide you through. On top of this, I had to leave the career I loved, so financially it was very stressful as well.<\/p>\n<\/blockquote>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>What Does Stress Feel Like?<\/h2>\n<p>Your body is designed to respond to life challenges as and when you need to. If it feels \u2018under threat\u2019 or faces some \u2018demand\u2019, it releases \u2018stress\u2019 hormones like adrenaline and cortisol. These temporarily raise your heart rate, and your muscles get \u2018ready for action\u2019.<\/p>\n<p>It\u2019s these hormones that can cause a \u2018tight chest\u2019, \u2018butterflies\u2019 in your stomach or anxiety. Sometimes it can be hard to tell the difference between \u2018excited-stressed\u2019 and \u2018anxious-stressed\u2019 as they can feel so similar. Once a challenge passes, your body returns to a more relaxed state.<\/p>\n<p>However, when stress is extreme or ongoing, your body does not have enough time to recover and relax in between. If your life is particularly demanding over a long period, stress can feel so \u2018normal\u2019 that you almost stop noticing it.<\/p>\n<p>However, stress is not good for mental or physical health over the long-term. Being able to both recognise and manage stress is important for you and those you care about.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.5&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Recognising stress &#8211; know your personal stress signs<\/h2>\n<p>We all respond to stress a bit differently, it might affect your feelings, behaviour, your thinking or how you feel physically.<\/p>\n<h5>Feelings<\/h5>\n<p><strong>Stress can make you feel:<\/strong><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>jittery\u2019, tearful, anxious, exhausted or numb<\/li>\n<li>emotionally \u2018up and down\u2019<br \/>on a \u2018short fuse \u2019 or that<\/li>\n<li>something difficult is the \u2018last straw\u2019<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>\u2018Compassion fatigue\u2019 is a particular type of stress used to describe the experience of no longer being able to respond kindly or empathically towards someone (including yourself) who is in pain or distress. It might involve feeling numb or \u2018switched off\u2019. It can involve feeling very critical towards yourself, or a person you are caring for.<\/p>\n<h5>Behaviour<\/h5>\n<p><strong>Stress can impact how you behave, or your capacity to self-care<\/strong>.<\/p>\n<p>It can include changes to your:<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>eating, or alcohol use<\/li>\n<li>smoking or use of illegal\/prescription drugs<\/li>\n<li>physical self-care<\/li>\n<li>internet or social media use such as\u00a0 compulsive late night \u2018scrolling\u2019<\/li>\n<li>not engaging with people or activities that matter to you<\/li>\n<li>being more irritable than usual with people close to you<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h5>Thinking<\/h5>\n<p><strong>You might find yourself:<\/strong><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>very negative towards other people<\/li>\n<li>pessimistic about a situation getting easier<\/li>\n<li>very self-critical<\/li>\n<li>finding it hard to concentrate<\/li>\n<li>anxious about making decisions<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h5>Physically<\/h5>\n<p><strong>Sometimes it is our body that \u2018shows us\u2019 how stressed we are.<\/strong><\/p>\n<p>Stress can also show up as:<\/p>\n<ul>\n<li>bodily aches and pains<\/li>\n<li>symptoms feeling -or getting- worse<\/li>\n<li>headaches, migraines and\/or tummy upsets<\/li>\n<li>getting more bugs or viruses than usual<\/li>\n<li>changes to menstrual cycles<\/li>\n<li>exhaustion or fatigue<\/li>\n<\/ul>\n<p>Learning to identify and manage when you are stressed can help you and your doctors address any physical health difficulties better.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.5&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Stress &#8211; or distress?<\/h2>\n<h5>Some stress is really \u2018distress.\u2019 However, it might feel more acceptable to you to say that you are \u2018stressed\u2019 rather than upset, anxious, or needing support.<\/h5>\n<p>Stress and distress arises in situations where we have little choice, and which have few or no benefits. This might include the emotional strain of either witnessing or experiencing difficult symptoms, trying to find the right care or treatment, financial worries, or difficult relationships with a partner or in a workplace.<\/p>\n<p>It can include the feeling of despair that your condition will never be properly responded to or understood.<\/p>\n<p>[\/et_pb_text][et_pb_video src=&#8221;https:\/\/youtu.be\/TUZAc_8h96Y?si=uZUjXmEBLaG7JF0n&#8221; _builder_version=&#8221;4.27.6&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_video][et_pb_text _builder_version=&#8221;4.27.5&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>The Stress Bucket<\/h2>\n<p>The Stress Bucket is way of thinking about and managing stress. Both \u2018ordinary life\u2019 and \u2018life with a rare condition\u2019 involve particular stresses.<\/p>\n<p>We all have a different personal capacity for coping with stress generally.<\/p>\n<p><strong>However, a rare condition will always take up at least part of your stress bucket\u00a0&#8211; how much will depend on things like:<\/strong><\/p>\n<ul>\n<li>your particular condition<\/li>\n<li>how much it is impacting you and your life right now<\/li>\n<li>how confident you feel in your healthcare team<\/li>\n<li>the logistical burden of attending appointments<\/li>\n<li>how much support you have<\/li>\n<\/ul>\n<p>When your, or the person you care for, rare condition is stable (or \u2018going ok\u2019) you have more emotional and physical energy to cope with some of life\u2019s other demands. Equally, when things are not going well, it will feel harder to cope with other life demands.<\/p>\n<h5><\/h5>\n<h5>When \u2018ordinary life\u2019 is very demanding, it can also make it harder to manage the impact of the rare condition that is also a part of your life.<\/h5>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.5&#8243; _module_preset=&#8221;6a10339a-ae69-4824-9a8c-c95a3a24d0c3&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h4><strong>How full is your stress bucket?<\/strong><\/h4>\n<p>Ask yourself occasionally\u00a0 \u2018how full is my bucket? Recognising your own stress signs and how \u2018full up\u2019 you are is the first step in starting to manage and reduce stress where possible.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.5&#8243; _module_preset=&#8221;0c38199e-3a1d-4d5d-826d-ef93f305cb70&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>What helps?<\/h2>\n<h3><\/h3>\n<h3>Make conscious choices about priorities<\/h3>\n<p>It can be hard to \u2018think\u2019 when we are very stressed.<\/p>\n<h3>Decide what is the next step you need to take.<\/h3>\n<p>It may not really matter what this is.\u00a0 Just making a \u2018conscious decision\u2019 will help you feel more in control.<\/p>\n<h3><\/h3>\n<h3>Think &#8211; What do I need to do\u2026<\/h3>\n<ul>\n<li>Right now?<\/li>\n<li>Tomorrow?<\/li>\n<li>Next week?<\/li>\n<li>What can wait?<\/li>\n<li>What could someone do for me?<\/li>\n<li>What can I say no to doing?<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.5&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2><\/h2>\n<h2>Managing stress<\/h2>\n<p>Some of the strategies below can help you cope with stressful feelings as they arise, and how to manage stress longer-term. Not all the techniques here might feel possible for you and your situation. However, even just trying out one or two approaches might help to make a difference.<\/p>\n<h5>Accepting limitations<\/h5>\n<p>Accepting that we as people, or those around us, have limitations (physically, practically, or emotionally) is very hard. Often it is not accepting our own or others limitations that \u2018gets things done\u2019, and makes positive changes in the world. This is then very rewarding. However, it can also be tiring. At times, there is wisdom in accepting we have to rest, step back and accept how something is. Even if only temporarily. This is ok too.<\/p>\n<h5>Asking for help<\/h5>\n<p>Acknowledging stress or overwhelm and asking for help can feel difficult. This is particularly true if you have been disappointed or let down in the past. However, we all need support from other people sometimes. Our <a href=\"\/wellbeing-hub\/sources-of-support\">sources of support<\/a> section gives more ideas of how to identify who to ask, and where to turn to.<\/p>\n<p>Be brave. Don\u2019t give up.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.5&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5>Check your \u2018emotional battery\u2019<\/h5>\n<p>Life is often a balance of relationships and situations that either \u2018drain our batteries\u2019 or \u2018recharge\u2019 us.<\/p>\n<p>When this becomes unbalanced, we are much more likely to feel stressed, exhausted or burnt out. It&#8217;s not always easy to (and you may not want to, for a variety of reasons) limit access to those people or situations that \u2018drain your battery\u2019.<\/p>\n<p>However, knowing who or what \u2018recharges your battery\u2019 and who or what drains it, allows you to sometimes make more considered choices about what your needs.<\/p>\n<p>This includes recognising:<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>When you might need to seek out, or make time for, those people or activities that help \u2018recharge\u2019 you.<\/li>\n<li>How or what drains you and how you can limit (or compensate) for this.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h5>Use \u2018base camps\u2019<\/h5>\n<p>When it feels like there is a \u2018mountain to climb\u2019 remember this is not possible all in one go. Mountain climbers tend to focus on just the next immediate stage of a journey. They \u2018pause\u2019 at regular intervals to rest and recover.<\/p>\n<p>Breaking bigger tasks down into smaller ones helps prevent the feeling of overwhelm. For example, it may feel very daunting to be facing a particular treatment, or financial problem.<\/p>\n<p>Break tasks down into as many smaller tasks as you need to.<\/p>\n<p>Recognise the achievement of completing each stage until that \u2018mountain has been climbed\u2019.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.5&#8243; _module_preset=&#8221;0c38199e-3a1d-4d5d-826d-ef93f305cb70&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>How full is your stress bucket?<\/h3>\n<p>Using the stress signs as above, check in with yourself regularly about how \u2018full up\u2019 you are.<\/p>\n<h3>What are your \u2018taps\u2019?<\/h3>\n<p>Taps are those things we need to \u2018turn on\u2019 in order to to help reduce stress and reduce our feelings of being overwhelmed.<\/p>\n<p>Taps could be:<\/p>\n<ul>\n<li>Learning to say \u2018no\u2019 or \u2018not now\u2019 \u2013 perhaps to external demands or our own desires.<\/li>\n<li>Having a good cry or shout!<\/li>\n<li>Letting some things go\u2019when you can.<\/li>\n<li>Talking to someone who \u2018gets you\u2019.<\/li>\n<li>Doing an activity you enjoy.<\/li>\n<\/ul>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.5&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Other activities to help relieve stress<\/h2>\n<h5>Music<\/h5>\n<p>Music is a really powerful way to de-stress, and help manage your mood generally. It can help you express how you are feeling by listening to music that reflects your feelings &#8211; for example, sad music when you are feeling sad, or loud or angry music when angry.<\/p>\n<p>It can also help shift your mood. Try listening to energetic or hopeful music if you are feeling low or calming music if feeling anxious.<\/p>\n<p><a href=\"https:\/\/cove-app.com\/\" target=\"_blank\" rel=\"noopener\">Cove<\/a> is a free NHS App, where you can select and create music to help identify and express feelings day by day as a tool for relaxation.<\/p>\n<h5>Exercise<\/h5>\n<p>Even a small amount of exercise or movement can help relieve stress. It not only helps your body \u2018detox\u2019 from stress hormones, but releases \u2018feel good\u2019 ones.<\/p>\n<p>Consider:<\/p>\n<ul>\n<li><strong>Gentle exercise<\/strong> such as chair yoga, stretching or \u2018progressive muscle relaxation\u2019 if movement is painful or difficult for you.<\/li>\n<li><strong>Energetic exercise<\/strong> such as boxing, running, brisk walking or team games.<\/li>\n<li><strong>Computer games<\/strong> &#8211;\u00a0 there is a lot of evidence that gaming can help channel anger, offer distraction from pain, and ease isolation too. If exercise is difficult for any reason in real life, it might be possible in \u2018virtual life.\u2019<\/li>\n<\/ul>\n<p><a href=\"https:\/\/getyourselfactive.org\/guide\/how-to-get-active-for-disabled-people\/\" target=\"_blank\" rel=\"noopener\">Get yourself active<\/a> is a campaign to support people with disabilities into exercise.<\/p>\n<p><a href=\"https:\/\/www.nhs.uk\/conditions\/nhs-fitness-studio\/\" target=\"_blank\" rel=\"noopener\">NHS Fitness Studio<\/a> has a range of free videos and workouts, including for people with restricted movement.<\/p>\n<h5>Creative activities<\/h5>\n<p>Making art, mindfulness, colouring books, and \u2018crafting\u2019 can also help manage anxiety, low mood and pain.<\/p>\n<p><a href=\"https:\/\/www.craftscouncil.org.uk\/stories\/7-easy-ways-get-crafting-boost-your-mental-health\" target=\"_blank\" rel=\"noopener\">The Arts Council<\/a> provide a list of free and low cost craft activities and workshops across the UK<\/p>\n<h5>Creative writing, and journaling<\/h5>\n<p><a href=\"https:\/\/www.nhslanarkshire.scot.nhs.uk\/pulse-writing-for-wellbeing\/\" target=\"_blank\" rel=\"noopener\">Writing down your feelings<\/a> or how your day has been can be a helpful way to make time to focus on yourself, but also get thoughts and feelings out onto paper rather than feeling full up with them inside.<\/p>\n<h5>Political activism, or advocacy involvement<\/h5>\n<p>Some stress is as a result of stigma, prejudice or systems that do not work as they should. Becoming involved with others in order to try and bring about change together can help channel frustration, ease isolation and foster hope. This could be a rare condition organisation, a parent-carers group, an anti-racism or a LGBTQI+ community. See what is available in both your local area, or nationally.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.5&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Mindful moments<\/h2>\n<h5>Slowing down and doing something \u2018mindfully\u2019 can help manage stress and help you feel calmer.<\/h5>\n<p>Just about any activity during your day, e.g. making a meal, exercise, or caring for your child can all be done \u2018mindfully\u2019, by bringing to it your full attention and focus. This can feel a little strange to start with!<\/p>\n<p>Bringing your attention \u2018fully\u2019 to an activity or situation can feel difficult. However, learning how to do this effectively can relieve the \u2018stress and strain\u2019 of a busy mind.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.5&#8243; _module_preset=&#8221;0c38199e-3a1d-4d5d-826d-ef93f305cb70&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Mindful Moment 1 \u2013 Brushing Your Teeth<\/h3>\n<p>&nbsp;<\/p>\n<ul>\n<li>Bring your attention fully to the taste of the toothbrush and toothpaste.<\/li>\n<li>Try to bring your attention to the activity as if it\u2019s the first time you have ever done it, or \u2018noticed\u2019 it.<\/li>\n<li>Feel the sensation of the bristles in your mouth, and the handle in your hand.<\/li>\n<li>Notice the movements of your hand as you move the brush around your mouth.<\/li>\n<li>Listen to the sounds around you, both in the distance, of the electric whirr, or the tap running.<\/li>\n<li>Notice the feel of the water in your mouth as you swill it around, and the feel of the towel as you then dry your face.<\/li>\n<\/ul>\n<p>Notice how you feel now? Do you feel any different? In what way?<\/p>\n<p>Children may enjoy this exercise before bed too, as part of \u2018winding down\u2019 time with you.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.5&#8243; _module_preset=&#8221;0c38199e-3a1d-4d5d-826d-ef93f305cb70&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Mindful Moment 2 \u2013 Drinking Tea<\/h3>\n<p>&nbsp;<\/p>\n<p>This is an exercise to help engage all your senses. It can also be a really helpful way to break a chain of worrying thoughts, or manage stress.<\/p>\n<ul>\n<li>Pay attention to the sound and look of water heating and boiling in the kettle. Really notice everything that is happening.<\/li>\n<li>Notice your environment: how do your feet feel on the floor\/in a chair? Notice any sounds outside, or inside like a clock, music or voices.<\/li>\n<li>Pour the tea onto a teabag\/pot.<\/li>\n<li>Notice how the water changes colour, its movement \u2013 any steam, sound or smell?<\/li>\n<li>Remove the teabag.<\/li>\n<li>Feel the weight and shape of the spoon and bag. Pay attention to the sound, colour or shape of any bin or bowl you put it in. Notice if you start to go to \u2018auto-pilot\u2019.<\/li>\n<li>Add the milk and sugar to your cup. Notice how they change the tea.<\/li>\n<li>Bring the cup to your lips. Notice how your hand and arm know what to do without you \u2018telling them\u2019 to.<\/li>\n<li>Take a sip.<\/li>\n<li>How does the tea feel in your mouth, against your tongue and lips?<\/li>\n<\/ul>\n<p>If there are thoughts, let them enter into and then pass through your mind without following them.<\/p>\n<p>Try to stay with the tasting.<\/p>\n<ul>\n<li>Notice without judgement any desire to rush the drinking, and any impatience that comes.<\/li>\n<li>When you decide to swallow the tea, notice how and when that decision is made.<\/li>\n<li>Notice how the tea is now part of you. How do you feel about this?<\/li>\n<\/ul>\n<p>Pause.<\/p>\n<p>Notice any feelings of irritation, or thoughts such as: \u2018that\u2019s enough, things to do!\u2019<\/p>\n<p>Or perhaps you feel relaxed, and calm\u2026\u2026.there is no right or wrong way to feel.<\/p>\n<p>Open your eyes, and gently re-engage with your surroundings.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.5&#8243; _module_preset=&#8221;6d2bc1d8-a2e9-472c-821a-6aa6bc293122&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5>Learn some relaxation and mindfulness techniques<\/h5>\n<p>Learning techniques from Mindfulness, or learning some relaxation techniques, can help you manage stress both \u2018in the moment\u2019 and longer term. We have some techniques you could try <a href=\"https:\/\/www.rareminds.org\/wellbeing-hub\/practical-strategies\/managing-pain-and-fatigue\/\">here<\/a>.<\/p>\n<p>Mindfulness can be very helpful for stress management, as well as pain, fatigue and anxiety. At Rareminds we sometimes run workshops and 8 week programmes for condition-specific organisations or a general groups on these subjects.\u00a0 If you would like to register interest in these, please email <a href=\"mailto:catherine@rareminds.org\">contactus@rareminds.org<\/a>.<\/p>\n<p><a href=\"https:\/\/www.ruh.nhs.uk\/patients\/services\/physiotherapy\/documents\/Mindfulness_leaflet.pdf\" target=\"_blank\" rel=\"noopener\">Bath NHS Foundation Trust<\/a> have a useful introduction to mindfulness, and signposting to resources.<\/p>\n<p><a href=\"https:\/\/www.breathworks-mindfulness.org.uk\/\" target=\"_blank\" rel=\"noopener\">Breathworks<\/a> <span>is a leading mindfulness organisation with a transformative approach for managing pain, illness and stress.<\/span><\/p>\n<h5>Other sources of support<\/h5>\n<p><a href=\"https:\/\/www.nhs.uk\/mental-health\/self-help\/guides-tools-and-activities\/tips-to-reduce-stress\/\" target=\"_blank\" rel=\"noopener\">NHS &#8211; 10 Stress Busters<\/a><\/p>\n<p><a href=\"https:\/\/www.stress.org.uk\/\" target=\"_blank\" rel=\"noopener\">The Stress Management Society<\/a> provides lots of free resources and guides to managing stress \u2018little by little.\u2019<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][\/et_pb_column][et_pb_column type=&#8221;1_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][pac_divi_table_of_contents title=&#8221;Contents&#8221; collapse_when_sticky=&#8221;on&#8221; marker_position=&#8221;outside&#8221; level_markers_2=&#8221;icons&#8221; icon_marker_2=&#8221;&#x5e;||divi||400&#8243; indent_amount_2=&#8221;0px&#8221; allow_collapse_minimize_tablet=&#8221;off&#8221; allow_collapse_minimize_phone=&#8221;on&#8221; allow_collapse_minimize_last_edited=&#8221;on|desktop&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; sticky_position_phone=&#8221;none&#8221; sticky_position_last_edited=&#8221;off|phone&#8221; global_colors_info=&#8221;{%22gcid-cda4ad62-552d-4861-ac19-bc0028373e46%22:%91%22title_container_bg_color%22%93,%22gcid-cf9415ef-e483-4e35-a620-b796a7d52716%22:%91%22body_area_text_link_color__hover%22%93}&#8221;][\/pac_divi_table_of_contents][et_pb_text disabled_on=&#8221;on|on|off&#8221; module_class=&#8221;wh-text wh-quote&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; header_2_font=&#8221;|700|||||||&#8221; header_2_line_height=&#8221;2em&#8221; header_3_font_size=&#8221;23px&#8221; header_5_font=&#8221;|700|||||||&#8221; header_5_text_color=&#8221;#82c398&#8243; header_5_font_size=&#8221;20px&#8221; header_5_line_height=&#8221;2em&#8221; width=&#8221;250px&#8221; custom_margin=&#8221;||26px||false|false&#8221; custom_padding=&#8221;|||15px|false|false&#8221; sticky_limit_bottom=&#8221;body&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;22px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; header_2_line_height_tablet=&#8221;2em&#8221; header_2_line_height_phone=&#8221;1.4em&#8221; header_2_line_height_last_edited=&#8221;on|phone&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_5_line_height_tablet=&#8221;2em&#8221; header_5_line_height_phone=&#8221;1.5em&#8221; header_5_line_height_last_edited=&#8221;on|phone&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Related pages<\/h3>\n<p>[\/et_pb_text][et_pb_blurb title=&#8221;Managing difficult feelings&#8221; disabled_on=&#8221;on|on|off&#8221; _builder_version=&#8221;4.27.4&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_font=&#8221;|700|||on||||&#8221; header_font_size=&#8221;1em&#8221; header_line_height=&#8221;1.2em&#8221; body_text_color=&#8221;#424242&#8243; body_font_size=&#8221;12px&#8221; body_line_height=&#8221;1.5em&#8221; custom_margin=&#8221;||15px||false|false&#8221; custom_padding=&#8221;10px|15px|10px|15px|false|false&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI3MjkifX0=@&#8221; sticky_limit_bottom=&#8221;body&#8221; custom_css_blurb_title=&#8221;padding-bottom: 5px;&#8221; border_radii=&#8221;on|18px|18px|18px|18px&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-5ef4899f-2d6f-4b0f-8833-d9164fee52ec%22:%91%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22%93}&#8221; background_color__hover=&#8221;#b4dbc1&#8243; background_enable_color__hover=&#8221;on&#8221; background__hover_enabled=&#8221;on|hover&#8221;]<\/p>\n<p>Ways to understand and cope with difficult feelings<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Managing worry &#038; anxiety&#8221; disabled_on=&#8221;on|on|off&#8221; _builder_version=&#8221;4.27.4&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_font=&#8221;|700|||on||||&#8221; header_font_size=&#8221;1em&#8221; header_line_height=&#8221;1.2em&#8221; body_text_color=&#8221;#424242&#8243; body_font_size=&#8221;12px&#8221; body_line_height=&#8221;1.5em&#8221; custom_margin=&#8221;||15px||false|false&#8221; custom_padding=&#8221;10px|15px|10px|15px|false|false&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjUwODIifX0=@&#8221; sticky_limit_bottom=&#8221;body&#8221; custom_css_blurb_title=&#8221;padding-bottom: 5px;&#8221; border_radii=&#8221;on|18px|18px|18px|18px&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-5ef4899f-2d6f-4b0f-8833-d9164fee52ec%22:%91%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22%93}&#8221; background_color__hover=&#8221;#b4dbc1&#8243; background_enable_color__hover=&#8221;on&#8221; background__hover_enabled=&#8221;on|hover&#8221;]<\/p>\n<p>Exercises for coping with anxiety and worry, journalling, self soothing<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Managing stress&#8221; disabled_on=&#8221;on|on|off&#8221; _builder_version=&#8221;4.27.4&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_font=&#8221;|700|||on||||&#8221; header_font_size=&#8221;1em&#8221; header_line_height=&#8221;1.2em&#8221; body_text_color=&#8221;#424242&#8243; body_font_size=&#8221;12px&#8221; body_line_height=&#8221;1.5em&#8221; custom_margin=&#8221;||15px||false|false&#8221; custom_padding=&#8221;10px|15px|10px|15px|false|false&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI3MzgifX0=@&#8221; sticky_limit_bottom=&#8221;body&#8221; custom_css_blurb_title=&#8221;padding-bottom: 5px;&#8221; border_radii=&#8221;on|18px|18px|18px|18px&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-5ef4899f-2d6f-4b0f-8833-d9164fee52ec%22:%91%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22%93}&#8221; background_color__hover=&#8221;#b4dbc1&#8243; background_enable_color__hover=&#8221;on&#8221; background__hover_enabled=&#8221;on|hover&#8221;]<\/p>\n<p><span style=\"font-weight: 400;\">What is stress, your stress bucket, mindful moments<\/span><\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Managing pain &#038; fatigue&#8221; disabled_on=&#8221;on|on|off&#8221; _builder_version=&#8221;4.27.4&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_font=&#8221;|700|||on||||&#8221; header_font_size=&#8221;1em&#8221; header_line_height=&#8221;1.2em&#8221; body_text_color=&#8221;#424242&#8243; body_font_size=&#8221;12px&#8221; body_line_height=&#8221;1.5em&#8221; custom_margin=&#8221;||15px||false|false&#8221; custom_padding=&#8221;10px|15px|10px|15px|false|false&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjUxMDIifX0=@&#8221; sticky_limit_bottom=&#8221;body&#8221; custom_css_blurb_title=&#8221;padding-bottom: 5px;&#8221; border_radii=&#8221;on|18px|18px|18px|18px&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-5ef4899f-2d6f-4b0f-8833-d9164fee52ec%22:%91%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22%93}&#8221; background_color__hover=&#8221;#b4dbc1&#8243; background_enable_color__hover=&#8221;on&#8221; background__hover_enabled=&#8221;on|hover&#8221;]<\/p>\n<p>Mindfulness for pain, relaxation exercises and befriending your body<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Wellbeing basics&#8221; disabled_on=&#8221;on|on|off&#8221; _builder_version=&#8221;4.27.4&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_font=&#8221;|700|||on||||&#8221; header_font_size=&#8221;1em&#8221; header_line_height=&#8221;1.2em&#8221; body_text_color=&#8221;#424242&#8243; body_font_size=&#8221;12px&#8221; body_line_height=&#8221;1.5em&#8221; custom_margin=&#8221;||15px||false|false&#8221; custom_padding=&#8221;10px|15px|10px|15px|false|false&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI3NDUifX0=@&#8221; sticky_limit_bottom=&#8221;body&#8221; custom_css_blurb_title=&#8221;padding-bottom: 5px;&#8221; border_radii=&#8221;on|18px|18px|18px|18px&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-5ef4899f-2d6f-4b0f-8833-d9164fee52ec%22:%91%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22,%22background_color__hover%22%93}&#8221; background_color__hover=&#8221;#b4dbc1&#8243; background_enable_color__hover=&#8221;on&#8221; background__hover_enabled=&#8221;on|hover&#8221;]<\/p>\n<p>The foundations for mental wellbeing and finding what works for you.<\/p>\n<p>[\/et_pb_blurb][et_pb_text disabled_on=&#8221;on|on|off&#8221; module_class=&#8221;wh-text wh-quote&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; header_2_font=&#8221;|700|||||||&#8221; header_2_line_height=&#8221;2em&#8221; header_3_font_size=&#8221;23px&#8221; header_5_font=&#8221;|700|||||||&#8221; header_5_text_color=&#8221;#82c398&#8243; header_5_font_size=&#8221;20px&#8221; header_5_line_height=&#8221;2em&#8221; width=&#8221;250px&#8221; custom_margin=&#8221;32px||26px||false|false&#8221; custom_padding=&#8221;|||15px|false|false&#8221; sticky_limit_bottom=&#8221;body&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;22px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; header_2_line_height_tablet=&#8221;2em&#8221; header_2_line_height_phone=&#8221;1.4em&#8221; header_2_line_height_last_edited=&#8221;on|phone&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_5_line_height_tablet=&#8221;2em&#8221; header_5_line_height_phone=&#8221;1.5em&#8221; header_5_line_height_last_edited=&#8221;on|phone&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Section guide<\/h3>\n<p>[\/et_pb_text][et_pb_blurb title=&#8221;Diagnosis&#8221; use_icon=&#8221;on&#8221; font_icon=&#8221;&#x39;||divi||400&#8243; icon_color=&#8221;#000000&#8243; icon_placement=&#8221;left&#8221; disabled_on=&#8221;on|on|off&#8221; module_class=&#8221;wh-section-title&#8221; _builder_version=&#8221;4.24.3&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_font=&#8221;||||||||&#8221; header_font_size=&#8221;1rem&#8221; header_letter_spacing=&#8221;1px&#8221; header_line_height=&#8221;1.3em&#8221; body_font_size=&#8221;16px&#8221; custom_padding=&#8221;5px|10px|||false|false&#8221; animation=&#8221;off&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjIyNDUifX0=@&#8221; header_font_size_tablet=&#8221;1.1em&#8221; header_font_size_phone=&#8221;1.1em&#8221; header_font_size_last_edited=&#8221;on|desktop&#8221; custom_css_main_element=&#8221;width: 250px&#8221; custom_css_blurb_title=&#8221;padding-top: 6px||&#8221; border_radii=&#8221;on|15px|15px|15px|15px&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00%22:%91%22background_color__hover%22%93}&#8221; background__hover_enabled=&#8221;on|hover&#8221; 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use_icon=&#8221;on&#8221; font_icon=&#8221;&#x39;||divi||400&#8243; icon_color=&#8221;#000000&#8243; icon_placement=&#8221;left&#8221; disabled_on=&#8221;on|on|off&#8221; _builder_version=&#8221;4.24.3&#8243; _module_preset=&#8221;default&#8221; header_font=&#8221;||||||||&#8221; header_font_size=&#8221;1em&#8221; header_letter_spacing=&#8221;1px&#8221; header_line_height=&#8221;1.3em&#8221; body_font_size=&#8221;16px&#8221; custom_padding=&#8221;5px|10px|||false|false&#8221; animation=&#8221;off&#8221; link_option_url=&#8221;\/wellbeing-hub\/navigating-healthcare&#8221; header_font_size_tablet=&#8221;1.1em&#8221; header_font_size_phone=&#8221;1.1em&#8221; header_font_size_last_edited=&#8221;on|desktop&#8221; custom_css_main_element=&#8221;width: 250px&#8221; custom_css_blurb_title=&#8221;padding-top: 5px||&#8221; border_radii=&#8221;on|15px|15px|15px|15px&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{%22gcid-921d75e2-c63d-46b3-a7b4-c6fdbe950b00%22:%91%22background_color__hover%22,%22background_color__hover%22%93}&#8221; 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You might be attending appointments, negotiating with schools or employers, juggling caring\/family responsibilities, making difficult decisions and managing treatments [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":2726,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"footnotes":""},"folder":[35],"class_list":["post-2738","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.rareminds.org\/it\/wp-json\/wp\/v2\/pages\/2738","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.rareminds.org\/it\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.rareminds.org\/it\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.rareminds.org\/it\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.rareminds.org\/it\/wp-json\/wp\/v2\/comments?post=2738"}],"version-history":[{"count":20,"href":"https:\/\/www.rareminds.org\/it\/wp-json\/wp\/v2\/pages\/2738\/revisions"}],"predecessor-version":[{"id":6094,"href":"https:\/\/www.rareminds.org\/it\/wp-json\/wp\/v2\/pages\/2738\/revisions\/6094"}],"up":[{"embeddable":true,"href":"https:\/\/www.rareminds.org\/it\/wp-json\/wp\/v2\/pages\/2726"}],"wp:attachment":[{"href":"https:\/\/www.rareminds.org\/it\/wp-json\/wp\/v2\/media?parent=2738"}],"wp:term":[{"taxonomy":"folder","embeddable":true,"href":"https:\/\/www.rareminds.org\/it\/wp-json\/wp\/v2\/folder?post=2738"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}