Self Care & Safety Plan

It is difficult to stop and take some time for ourselves, especially while under stress. However self-care is crucial to your health and essential throughout your healing journey.  Here are some quick and easy ways you can take time for yourself.  These relaxation techniques are not for everyone, and some need practice to become effective. But take a chance, and see what works for you!

Breath
Inhale slowly through your nose. Slowly exhale through your mouth. Visualize the stress being released from your body as you exhale. Repeat as needed.

Listen to Music
Listen to your favorite song. Listen to something that might transport you to a different place. Escape and think of nothing but the music. Try to play songs with a positive or uplifting message.

Exercise
By exercising you counterbalance your negative thoughts with a positive feeling that you are taking steps towards improving your health. In effect, you cast worry aside and calm your mind with a natural high of working out.

 Meditate on Gratitude
Take a few minutes to think about all the things you are grateful for. Take the time to appreciate all the gifts you have in life and how lucky you are to have them.

Write out your thoughts
If you feel anxious and upset, write down your thoughts on paper. Don’t hesitate on what you are writing just write as you think. Visualize the words leaving your mind.

Practice Yoga
Yoga, which derives its name from the word, “yoke” - to bring together - does just that, bringing together the mind, body and spirit. But whether you use yoga for spiritual transformation or for stress management and physical well-being, the benefits are numerous.

Take a Hot Bath
Let your muscles relax in the warm water and let your mind be at peace. If you’d like you can even light up some candles and listen to calming music.

Use calming self-talk
Much of what we say to ourselves in a time of anxiety increases our anxiety. Tell yourself calming messages (i.e. “I am safe right now”, “This feeling will pass”)

Talk to someone
Talking about what you are feeling can be helpful and can release anxiety. If you can’t talk to someone, try writing a letter or visit an appropriate internet chat room.

Laugh
Laughing causes a number of chemical changes within the body. Good hearty laughter helps release enzymes and hormones that are helpful in releasing anxiety. Sit back and watch a comedy movie, visit a friend who makes you laugh or read a joke book.