Do you understand the essence of self-care? The ability to calm and soothe yourself when life’s challenges become overwhelming? Self-care isn’t a luxury; it’s a necessity akin to the airplane oxygen mask analogy. It’s vital to our mental health to have tools for self-care at our disposal and know how to effectively use them.
The first step to a healthier and more balanced life is creating a personalized self-care toolbox filled with activities that resonate with you. This resource is beneficial when you’re feeling depleted, anxious, or struggling with negative emotions. Having a self-care toolkit readily available increases your stability threshold and tolerance over time.
In our fast-paced world, staying in the present moment can be a challenge. Our minds often buzz with endless to-dos, worries, and responsibilities, leaving little room to rest, breathe, and just be. It’s not uncommon to miss out on essential hours of sleep or forget to practice self-care in the midst of this hustle.
However, it is crucial to understand that self-care is not a luxury, it’s a necessity. Just like a toolbox filled with various tools for different tasks, a self-care toolbox is a personalized kit filled with effective strategies to help you relax, recharge, and rejuvenate when you’re feeling stressed or anxious. Here are some categories to consider when creating your personal self-care toolbox:
These are activities that allow you to unwind, de-stress, and relax. Whether it’s listening to soothing music, doodling, enjoying a bath, practicing deep breathing, or immersing yourself in nature, it’s about what brings you peace.
Strengthening bonds and fostering connections can be a potent tool for self-care. Engage in meaningful conversations, write heartfelt letters, help others, or plan a getaway with a loved one.
Explore activities that ignite your passion and bring joy. It could be learning to bake, volunteering, joining a community group, or revisiting a childhood hobby.
Maintaining your physical health is crucial to your overall well-being. Plan healthy meals, hydrate, or indulge in your favorite treat mindfully.
These activities are about nurturing your mental health. Practice self-acceptance, set goals, practice gratitude, or let out a healthy yell or cry when needed.
Physical activities are key to keeping your body and mind healthy. Engage in activities like walking, dancing, yoga, or gardening that keep you active and happy.
Feeding your spiritual self can provide a profound sense of peace. Try meditation, reading a spiritual book, or practicing grounding techniques.
Treat yourself with kindness and compassion. Book a massage, have a home spa day, or simply wear cozy clothes and unwind.
After completing a thorough investigation and selecting the activities that speak to your heart, fill your toolbox with them. When the stresses of life challenge your well-being, draw upon your chosen activities to restore balance and harmony. With this approach, you’ll achieve a more fulfilling and complete life.
The goal is to recognize when you’re outside your window of tolerance, which can often feel like your plate is full. When emotions climb or sink outside your comfort zone, reach for your toolbox. Remember, stress and trauma can cause your comfort zone to shrink, but utilizing your toolbox helps expand it.
During tough times, taking care of yourself is crucial. Prioritize rest, practice mindfulness or meditation, and show yourself kindness. Sticking to your routine and learning to say no can also help establish a sense of normalcy and control.
Remember, your feelings are valid, so don’t be too hard on yourself. Take things one day at a time and focus on what you can control.
Spending time taking care of your physical and mental health is crucial to your overall well-being. Even just 15 minutes a day can make a huge difference. Add in physical activity, healthy meals and snacks, time with friends or family, and hobbies you enjoy.
Remember to take breaks throughout the day to reduce stress and give yourself permission to relax. Incorporate activities into your day that allow you to experience joy such as listening to music, reading books, watching movies,
Finally, always remember to take notice of what makes you feel happy, rested, joyful, and calm. Use your self-care toolkit to help you maintain these positive feelings and keep a check on your mental health. With Holistic Wellness Practice (HWP), you can develop a comprehensive approach to mental health and wellness focusing on the whole person — mind, body, and environment. Embrace the idea of self-care, because you are worthy of love and respect.
Your self-care toolkit is more than just a collection of activities; it’s a commitment to your mental health care and overall well-being. So take a step forward, start filling your toolbox, and embark on a journey to a happier, healthier you.
Remember, self-care isn’t selfish – it’s essential.
Now use the items that you checked (or come up with some new ones on your own) and put them into these categories. Use them as you need them!
I feel happy when:
I feel rested when:
I feel joyful when:
I feel calm when:
Realize when you are outside your window of tolerance, this often can feel like your plate is full. As your emotions move up or down outside your window of tolerance, use your toolbox to help you. Remember that stress and trauma can cause your window of tolerance to shrink, but using your toolbox will help to expand it.
Hyperarousal: Feeling of increased responsiveness, anxious, agitated, angry, out of control, wanting to fight/attack or run away
Window of Tolerance: Feeling of balance, calm state of mind, relaxed, in control, function effectively, can handle challenges
Hypoarousal: Feeling of decreased responsiveness, emotional numbness, exhaustion, depression, losing track of time, wanting to shut down or freeze
Hotlines
Warmlines
Note: Warmlines are for support and can link you to a crisis hotline if you need support for suicidal thoughts or crisis. If you are in crisis and do not need a warmline, call 911 or Georgia Crisis and Access Line 1-800-715- 4225 available 24/7.
A Few Helpful Websites
Apps and Channels
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