Creating a Self-Care Toolkit/Plan
When faced with a difficult situation, especially a situation that catches you off guard, it can be difficult to think clearly and make rational decisions as to what to do next. A self-care plan establishes a framework that helps us stay focused, rational, and adaptive during highly stressful situations, which can help support us in making better decisions.
The best defense is having a plan ready for those times when you need it so you can activate it immediately. This is where creating a self-care toolkit or plan comes in.
A self-care plan empowers us to take care of our well-being during challenging times, enabling us to respond effectively, stay emotionally balanced, and support ourselves and others throughout the crisis.
In emergencies, we often experience higher levels of stress, anxiety, and panic. Having a self-care plan helps us respond effectively by providing us with pre-defined steps to calm ourselves down and address our physical and emotional needs, so we can help prevent, or at least curb, feeling overwhelmed, helpless or out of control.
What should your self-care toolkit/plan include? It can include the following components:
1. First, identify coping mechanisms or self-care strategies that are helpful for you during stressful situations. Ask yourself, "What will help me relax?" (actively focus on breathing techniques, meditation, walking in nature, cuddling a pet, calling a trusted friend, listening to classical music, knitting, baking something...)
2. Identify people in your life who you feel comfortable reaching out to during a difficult or stressful time, such as a trusted friend, therapist, primary healthcare provider, or family member. Include their contact information and let them know they are part of your support system
3. Make a list of positive affirmations to bring a sense of calm to yourself or when you're having a difficult time. These can be "I am capable of handling any challenge that comes my way" or "I am surrounded by love and support from the people who care about me"
4. Make a list of people, places, or things (triggers) to avoid when you are feeling stressed or are having a difficult time
Remember to update your self-care plan regularly, ensuring that all information is current and accurate. It might be helpful to write these down on a small index card to store in your wallet so you have access to it whenever you need it.
By having a self-care plan in place, we are not only taking care of ourselves but also enhancing our ability to support others who may be affected by the emergency. By maintaining our own physical and emotional well-being, we can be more present and helpful to those around us. Having a plan also helps us develop and further hone resiliency and coping mechanisms that can be beneficial not only during the immediate crisis but also in the long run, helping us navigate and recover from the aftermath.
~Kate
