As someone who has been challenged for decades by bipolar depression, I have developed through trial and error my mental health tool kit. These are strategies that I employ when I feel my mental health out of balance. As a disclaimer, these tools are not meant to help me achieve complete balance (trust me I don’t have that even on my perfect days!) but they help to slow the decline of my emotions, thereby avoiding or lessening the effects of my bipolar depressive symptoms.
My Emergency Toolkit (In no particular order)
1. I freeze. Whatever I’m doing or feeling I just stop and pause, literally. I will go so far take any and everything out of my hands, stop walking and just stand still.
2. Meditation. I never liked meditation or being more aware of my breath, until I learned that I don’t have to do it 1 hour a day. I don’t even have to be perfect, I just do it. This has by far been my most preemptive and in crisis toolkit item.
3. Calling Out. I have been very blessed to have a great support system. When I am challenged I reach out to my loved ones. They know not to give advice during these moments, instead it is used to provide encouragement.
4. Hibernate. If I am overloaded by the world, I use my bed as my little island away from the outside.
5. Movement. Natural light and the outdoors not only give my brain time to refocus on something other than my racing thoughts (the smells, sights and sounds) but I attempt to walk or stand next to a part of nature. I have always been a lover of dance and so if I can fit it in, I take a dance class.
I encourage you to use this checklist as catalyst to develop your own self care emergency routine. Even if you are not challenged by mental health, there are many times to use this when you want to realign your energy. Please see my future posts in this series to help you think through how to create a custom tool kit of your very own.
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