Emotional First Aid Kit: 45 cards for self-care

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Instead, what I want you to start identifying are activities or practices you know that would help you get into your body and engage your five senses – smell, taste, touch, sight, and hearing – in a way that feels appropriate and helpful for you and you alone.

Are there certain sounds that soothe your mind? Can you Google or Spotify those sounds up and create a playlist for yourself? Not every technique will] suit everyone, but there is something out there for everyone. Understanding what makes you feel better when your mental health starts to slip means you can go straight to it when you recognize the signs," says Dr. Ward. Science shows that doing these things will not only make you appear more confident and happy; it actually makes you feel more confident and happy. Granted, this one may sound obvious, but routine helps the body to function better. Dr. Ward recommends prioritizing sleep, which comes from setting a regular schedule. She advocates a balanced diet with plenty of fruit and vegetables and non-processed foods to improve energy levels and lift your mood. For example, having a daily breakfast will help stabilize blood sugar levels, decreasing stress levels.Dr. Rachel Ward says, "like everything in health, prevention is always better than cure, and the same goes for mental health. Knowing your feelings and identifying when your mental wellbeing isn't where it should be, allows you to put steps in place to gain control before you enter a negative spiral." The pandemic has turned our lives upside down and hit children and young people particularly hard. Working with our partners, we have been doing everything possible to make sure that they are fully supported and this online training will be invaluable in helping people to understand how best to offer the right support at the right time. Our brains love predictability, including a day-night pattern," she advises. "If you have difficulty with sleep, read up about sleep hygiene and how you could make simple but effective changes to improve it." What’s the sort of stress you’re experiencing? Do you feel trapped or too uncontained? What’s a physical activity that can support giving you more space (if feeling trapped) or containment (if you’re feeling uncontained)?

Have faith in yourself. The truth is that you can handle more than you might believe at this particular moment. You can use prayer or meditation for added support and to access your belief in a greater power. And many people find it helpful to learn how to increase mental strength. This is another name for resilience, or the ability to handle difficult situations. The practice is similar to meditation, developing a connection between your mind and body through your breath. 6. Get outdoors Define the soul however you want – spirit, essence, psyche, etc. – I personally believe that our soul is the unchangeable, indestructible part of us that breathes and lives us, the part of us that always was and always will be and that we often forget to consciously tend to in the minutiae of our everyday human lives. If your thoughts are swirling in despair, take action to break free of them and attain a fresh perspective. Become immersed in a great book that moves you or watch a movie that transports you. Exercise. Go for a walk. In short, do what you know from experience bounces your thinking to a more optimistic place. When you find you have strayed from your center, allow the imbalance. Just notice what is going on emotionally, physically, and mentally. What are you telling yourself about this experience? Are you ready to regroup, or do you need a bit more time to explore what is happening? Sometimes, the hardest thing is allowing yourself to totter emotionally, to grieve or feel angry, overwhelmed, or exhausted. Whatever is happening, it won’t last. Ten Tips For Emergency Emotional First AidDo you have a spiritual community or faith group that you can lean on? What people serve as guides and mentors in your life that help nourish your soul? If company doesn’t fit the bill, try some solitude. Silence can be soothing and afford you the opportunity to integrate what you have experienced. If that feels overwhelming, try a guided meditation. There are numerous free podcasts on iTunes, like Meditation Oasis, A Quiet Mind, or The Meditation Podcast. If you have the time, try a soothing Yoga Nidra practice—this is a guided practice of yogic sleep, where you are in the liminal space between waking and sleeping, and involves no knowledge of yoga postures. (My favorite is available free from iTunes through Elsie’s Yoga Podcast, episode #62.)