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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
© 2020 Nikita Gupta www.NikitaGupta.com
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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).
© 2020 Nikita Gupta www.NikitaGupta.com
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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
© 2020 Nikita Gupta www.NikitaGupta.com
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SignsthatIneedSelf-Care(Thoughts,PhysicalSensations,Emotions,Actions)
© 2020 Nikita Gupta www.NikitaGupta.com
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Usethisbodymaptoidentifywherefeelings,sensations,andemotionsare
locatedinthebody.Notethesize,thecolors,theshapesandtextures.
BodyMap
© 2020 Nikita Gupta www.NikitaGupta.com
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5-4-3-2-1GroundingTechnique(3min)
Thisstrategycanbeusedinthemomentwhenfeelingtriggered,overwhelmed,faint,emotionallycomplex,ordistant(forexample).Followtheprocessbelowbydirectingyourmentalfocusthroughyoursensestoarriveatamorecenteredstate.
Technique
Steps
Action
Examples
Breathe
Beginbytaking3-5roundsofslowerbreaths
5
Nametoyourself(eitheroutloudorinternally)fivethingsthatyousee
• Greenleaves• Bluesign• Yellowwall• Redplate
4
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
© 2020 Nikita Gupta www.NikitaGupta.com
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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.
© 2020 Nikita Gupta www.NikitaGupta.com
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FreeMeditationandSelf-CareVirtualResources
MeditationsbyNikitaGupta
Soundcloud.com
https://soundcloud.com/user-690336964
VirtualSelf-CareLibrary
UCLARISECenter
www.risecenter.ucla.edu
© 2020 Nikita Gupta www.NikitaGupta.com
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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?__________________________________________
__________________________________________
© 2020 Nikita Gupta www.NikitaGupta.com
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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*
© 2020 Nikita Gupta www.NikitaGupta.com
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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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