creating an emergency self-care plan
Have you ever created or used an emergency self-care plan? I am a firm believer that in order to give the best to others we have to give the best to ourselves first. This is where an emergency self-care plan comes in.
An emergency self-care plan is for when you're feeling down, anxious, or like you need some extra self-compassion. It's important because it acts as a reminder of the things that help you feel grounded and comforted when you're experiencing a difficult time - especially in those moments when it's hard to think clearly or when making one more decision feels overwhelming. Having one prepared means you're not having to figure out how to take care of yourself on the spot when you need it most.
Here is how to create an emergency self-care plan for yourself. Grab a sheet of paper and write down the numbers 1-8 on the left side, then add the following information:
1. Soothing Activities: List activities that help calm you. this might include listening to a favourite playlist or podcast, taking a warm shower or bath, and practicing deep breathing or mindfulness exercises
2. Comfort Items: Mention objects that make you feel safe or loved, such as a soft/heated/weighted blanket, cozy slippers, a favourite piece of clothing…
3. Support Contacts: Include phone numbers and names of people who you can talk to for support. This could include trusted friends or family members, a therapist or counsellor, your family doctor, your pastor/rabbi/priest/imam…, provincial mental health support hotlines, and employee support services. You may even want to list people or things in this section to avoid that will be unsupportive or potentially harmful to you
4. Positive Affirmations or Reminders: Make a note of quotes, affirmations, or reminders that are inspiring and will support you. This could be reminders such as, “This too shall pass”, “This feeling is temporary”, ”I have overcome 100% of my worst days”…
5. Quick Actions: Simple, immediate things you can do to shift your mindset, like drinking a glass of water (or a favourite beverage), eating a snack, going for a walk, opening the windows for some fresh air, sitting in the sunlight…
6. Coping Tools or Techniques: Write down techniques you've found helpful in managing your stress in the past. This could be calling a friend, going for a run, writing in a journal, meditating, doing some light stretches…
7. A Gratitude List: Make a note of things you're grateful for to bring a bit of perspective when you're struggling. This could be as simple, yet as impactful, as currently reading a great book, waking up early to see a sunrise, having a few extra minutes in the day to rest…
8. Emergency Medical Info: Make a note of medications you're on and contact info for your doctor/health care providers
~Kate
