self care toolkit wphs june2020 - wordpress.com

Self-Care Toolkit

for Restoration During Uncertain Times

#SelfCompassion

#RadicalResilience

#HealingJustice

#ResilientCommunities

© 2020 Nikita Gupta, MPH, CHES, RYT

www.NikitaGupta.com

© 2020 Nikita Gupta www.NikitaGupta.com

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IntroductiontoSelf-Care

Self-Careisthepracticeoftakinganactiveroleinone'sownholisticwell-being.Self-careincludesinternalandexternalactions.Lifecanbestressful,andtherearetimesthatareparticularlychallenging.Self-careisanimportantpracticethatonecanengagewithtotakeabreak,recharge,releaseworryandoverwhelm,andaccessjoy.Self-careforrestorationcomesinmanyformsandcanbepracticedaloneorincommunitywithothers.Thefollowingself-carepracticesarecenteredinenhancingresilience,well-being,andliberationthroughinternalpractices.

HealthyMindPracticesandPositivePsychology

• Positivepsychologyisdefinedaspositivehumanfunctioningandflourishingonmultiplelevelsthatincludethebiological,personal,relational,institutional,cultural,andglobaldimensionsoflife(Seligman,M.E.P.&Csikszentmihalyi,M.,2000)

• Practiceinfocusingonstrengths,growthmindsets,compassiontowardself&others• Foundedonbeliefthatpeoplewanttoleadmeaningfulandfulfillinglives,tocultivatewhatisbestwithinthemselves,andtoenhancetheirexperiencesofconnection,contributiontosociety,andplay

• Sometechniquesinclude:Ø JournalingØ ActivatingGrowthMindsetsØ GratitudePracticeØ Meditation

EmbodimentThroughGrounding,DeepBreathing&Meditation• Embodimentisexperiencingthemomentthroughthesensationsofthebodytoself-regulate,findbalance,feelconnected,knowourself,generatecompassionandnurturecommunity.

• Oneofthemostaccessiblewaystofindembodiment,regainbalance,andreturntothepresentmomentisthroughthebreath.Consciouslymovingthebreathhelpstoregulatethenervoussystem,dischargeemotionsandactivateresilience.

• Meditationisapracticeoffocusingthemindonanobject,thought,oractivityinthepresentmomenttoprocessinformationanddischargeemotion.Usingthebreath,itteachesonetoaccesspresenceandwisdominthefaceofchallengeandtofindappreciationinthemicro-successesoflife.

• Variousmeditationandgroundingtechniquescanbepracticedtopromoteresilience,health,andself/communitycare.

LearnMore:UCLAMindfulAwarenessResearchCenter:www.marc.ucla.edu

LearnMore:GreaterGood-TheScienceofaMeaningfulLife:www.greatergood.berkeley.edu


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Self-CareWheel

TheSelf-CareWheelprovidesexamplesofhowtosupportyourwell-beingwithinkey

domainsoflife.Usethiswheelasaguideto(1)assessyourengagement,(2)appreciate

existingefforts,and(3)takeactionwhereyouwanttogrow.

Self-Care Wheel. Created by Olga Phoenix Project: Healing for Social Change (2013).


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Self-CareAssessmentInthisblankSelf-Carewheel,(1)LabelthedomainsofSelf-Carethatyouwanttoreflecton:Personal,Physical,Spiritual,Professional,Emotional,&Psychological.Thereisadditionalspaceforyoutoadd2otherdomainsofSelf-Carethatarealsopersonaltoyou.ThesecouldberelatedtoyourIdentityorSocialRelationshipsforexample.(2)Reflectonthefollowingquestions.Writeyourresponsesintheblankareaswithineachdomain:

1. Onascaleof1to10,howdoyourateyourwell-beingineachdomain?Writethisnumbernexttoyourdomainnameinwheelbelow.(1meanspoorwell-being,10meansexcellentwell-being)

2. Inwhatway(s)areyoucaringforyourselfwithinanyofthesedomains?3. Inwhatway(s)wouldyouliketoshiftyoureffortsinanydomaintoenhanceyourwell-being?

Self-Care

Wheel


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SignsthatIneedSelf-Care(Thoughts,PhysicalSensations,Emotions,Actions)


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Usethisbodymaptoidentifywherefeelings,sensations,andemotionsare

locatedinthebody.Notethesize,thecolors,theshapesandtextures.

BodyMap


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5-4-3-2-1GroundingTechnique(3min)

Thisstrategycanbeusedinthemomentwhenfeelingtriggered,overwhelmed,faint,emotionallycomplex,ordistant(forexample).Followtheprocessbelowbydirectingyourmentalfocusthroughyoursensestoarriveatamorecenteredstate.

Technique

Steps

Action

Examples

Breathe

Beginbytaking3-5roundsofslowerbreaths

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Nametoyourself(eitheroutloudorinternally)fivethingsthatyousee

• Greenleaves• Bluesign• Yellowwall• Redplate

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Nametoyourself(eitheroutloudorinternally)fourthingsthatyoucantouch

• Yourhands• Yourhair• Grass• Wall• Chair

3

Nametoyourself(eitheroutloudorinternally)threethingsthatyouhear

• Stomachgrowling• Windthroughtrees• Carhorns• Computerbuzz

2

Nametoyourself(eitheroutloudorinternally)twothingsthatyousmell

• Soap• Flower• Food

1

Nametoyourself(eitheroutloudorinternally)onethingthatyoucantaste(focusonmouthforthisone)

• Gum• Candy• Insideofmouth

Breathe

Concludebytakinganadditional3-5roundsofslowerbreaths


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Thefollowingmeditationscriptcanbeusedtofacilitateacomfortingmomentforyourselfand/orothers.Asyougetfamiliarwiththepractice,leadingameditationwillbecomeeasiertodo.Youcanmodifythisscriptorcreateyourown!

Script:5-10minRelaxingMeditation(foundationofaMindfulnessPractice)

1. Findarelaxedpositioninthebody(sitting,reclined,standing).

2. Closetheeyesifthatfeelscomfortabletoyou.Otherwisetheycanbeopen,

witharelaxed,focusedgaze.

3. Drawyourawarenesstoyournaturalbreath.Noticetheinhaleandtheexhale.

4. Ifyouwouldlike,youcanplaceonepalmoverthebellybuttontoanchoryour

awarenessatthispartofyourbody.

5. Whenyouareready,begintodeepenyourbreath.Inhale,slowlydrawingthe

breathallthewayintothebaseofthelungs,thebellybuttonextendsout.

6. Pauseatthetopofyourinhale,andthenexhale,slowlyreleasingallthebreath

whilepullingthebellybuttonintowardspine.

7. Continuethisdeepbreath,stretchingthe

lungstoapointthatfeelscomfortable,

withoutcausingstraininthebody.

8. Ifyourmindwanders,thatisnormal.

Gentlybringyourawarenessbackto

yourbreath.

9. Continuefor5-10roundsofbreath.

10. Whenyouareready,returnyourbreath

toanormalrhythm.

11. Stayconnectedtoyourbodyforaslong

asyoucan.Opentheeyes.


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FreeMeditationandSelf-CareVirtualResources

MeditationsbyNikitaGupta

Soundcloud.com

https://soundcloud.com/user-690336964

VirtualSelf-CareLibrary

UCLARISECenter

www.risecenter.ucla.edu


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Self-SoothingGuidetheactionofcalmingorcomfortingoneselfwhenunhappy/distressedordysregulated

Aboutself-soothing

Thegoalofself-soothingistocalmthenervoussystem,bringthe“self”backintoone’sbody,developbodyawareness,andtrainone’sownnervoussystemtorememberwhatitfeelsliketobecentered.(Otherwaysofsubjectivelydescribingthefeelingofitincludesfeelingnormal,ok,enough,comfortable,present).Useself-soothingstrategiestohelpwithconsciousself-regulation;awayofempoweringonetochangethephysiologicalandemotionalstatesonegoesthroughonadailybasistowardgreaterwell-being.

Self-soothingis

v takingcareofone’sinnerwell-beingthroughpracticesthatarecomfortingv apracticegroundedinmindfulnessv usedtoreduceanxiety,overwhelm,panicv awayofbeingpresentandminimizingdissociationv usingyourbiologicalsensesystem(includingtouch,sight,sound,etc.)torelieve

stressandpromotethriving

PhysicalSelf-Soothing§ Wearcomfortable/cozyclothing

Relaxyourposturewhilebeingengaged§ Sloweddown,consciousbreath§ Taketimetostretch§ Hand-over-HeartBreathing§ BodyRelaxationMeditation§ Hotbath/showerwithsoothingsoap§ Free-handdrawing§ Breatheinessentialoilscent(orothersoothingscents)§ Holdastuffedanimalorasoftcloth/blanket§ Self-Massage(shoulders,feet)§ Self-hugtobuildasafephysicalcontainer(15-20sec)§ 3mindancepartyorshakingoutbodyonepartatatime§ Makingsounds(non-verbal)§ Earthing(walkingbarefootorlyingongrass,earth)§ Others?__________________________________________

__________________________________________

Mental/EmotionalSelf-Soothing§ PositiveAffirmations/GrowthMindsets(recite,draw,

journal)§ Meditationpractice(onlinetrack,phoneapp)§ Talktosomeonesupportiveforthepurposeof

dischargingemotionandgainingagrowthmindset§ Playsoothing,non-verbalmusic(i.e.naturesounds,

ambientsounds)§ Gratitudepractice§ Journaling§ Visualizations(Innerself-hug)§ Others?__________________________________________

__________________________________________


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IdeasforyourSelf-SoothingKit

§ Journal§ Pens

EssentialOils§ StoneorCrystal§ AffirmationCards§ FidgetToys(playdough,pipe

cleaners)§ Stuffedanimal§ Softcloth§ Coloringbook§ Tea§ Mints/Lozenges§ Pictureofnature§ Pictureofsomeoneyoulove§ Exfoliatingsoaporsaltbodyscrub

Learnmore!Self-Soothing:CalmingtheAmygdalaandReducingtheEffectsofTrauma,byKarynHall,PhD(Apr4,2012)Source:www.blogs.psychcentral.com/emotionally-sensitive/2012/04/self-soothing-calming-the-amgydalaSelf-SoothingStrategies:8WaystoCalmAnxietyandStress,byJudithOrloff,MD(Oct.18,2018)Source:www.psychologytoday.com/us/blog/the-empaths-survival-guide/201810/self-soothing-strategies-8-ways-calm-anxiety-and-stress*PeterLevine’sSelf-HoldingExercisesforSufferersofPTSD-part2,byHeidiHansonSource:http://www.new-synapse.com/aps/wordpress/?p=234

Illustration by Heidi Hanson, see reference below*


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PromotingResilienceThroughAffirmingStatementsUncertaintycancreatevisceraldiscomfort,emotionalmoodswings,racingthoughtsandworryforthefuture.Cognitivelysupportingourselvesandeachotherwithpositive,affirmingmessagesisapowerfulwaytoguideourmindsetandeaseouremotions.Anaffirmationisaphraseorstatementthatisdeclaredwithwillingnessandemotionalreceptivity.Affirmationstatementsinterruptanxiousthoughtsbyalleviatingtheunderlyingfearthatisdrivingtheanxiety.Repeatingpositiveaffirmationshasademonstratedimpactonsupportingself-esteem,adaptabilityandresilience.Examplesofhowuseaffirmations:v Statethemoutloudorinternallywhenyouarefeelingungroundedoranxious,orrituallyaspartofa

self-carepractice.v Writethemonyourmirror(withadryerasemarker)oronapost-itnoteandstickitsomewhere

whereyoucanreaddaily.v Repeatthemwithafriendorasacommunitytoboostthemindsetofthegroup.v Otherwaysyoucanthinkof?Therearesomany!

10AffirmationsforUncertainTimes

1. I acknowledge myself for doing the best that I can as I adapt to a lot of change.

2. I allow myself to turn my empathy inward and nurture my deeper needs

3. I invite breath as I move through the ebbs and flows of this changing time.

4. I release the need to be perfect and productive. I allow myself to adjust day by day.

5. I give myself space to become more comfortable within myself and my needs.

6. I am not alone in this experience. I invite myself and others to share their experience.

7. I give myself permission to slow down and surrender to this change.

8. I am grateful for my body’s innate resilience which is helping me navigate this time.

9. I find small ways to create safety and control. I let go of what I cannot change.

10. I trust that we are capable of finding our way through this, one moment at a time.

11.

[Journaling Sheet]

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