Self Care - Psychological “First Aid” By Rona Erickson, CDOA
Practical, real world things that everyone can use to foster psychological well being and resilience: 1. Address basic daily bodily needs (food, water, shelter, etc.), first for yourself, then for your loved ones/tribe/ community. 2. Avoid further harm a. Practice kindness, gratitude and compassion with yourself and others. b. May need to set limits on media consumption
6. Get enough sleep
Remember that laughter is good for you. Focus on what is going right in your life right NOW.
Yoga, meditation, progressive muscle relaxation and deep breathing exercises have been shown to help reduce stress and increase mindfulness.
Helpful free apps:
to prevent overload and mood alteration or anxiety. Take time to focus on things in your life that are going well and that you can control.
COVID Coach (Veterans Administration) Buddify UCLA Mindful Headspace Calm (Meditation and sleep) Websites: https://store.samhsa.gov (Substance Abuse and Mental Health Services Administration – many helpful free downloads, including “Tips for Survivors of a Pandemic” and “Taking Care of Your Behavioral Health”) www.Mindful.org https://ymca360.org/on-demand/category/22 (Yoga) www.CHOMP.org (Community Hospital of Monterey Peninsula. Click on Classes to register for free online classes. New mindfulness classes are being planned for January 2021) https://www.mayoclinic.org/healthy-lifestyle/ Check your local health and wellness websites for opportunities near you
3. Keep calm to carry on – Mindfulness is anything that helps you come back to the present. Employ mindfulness to limit anxiety due to: a. Worrying about “what ifs” b. Reliving past events that bring guilt, shame or doubt. Practice self-compassion and have a nonjudgmental attitude toward your thoughts, feelings or experiences. c. Acceptance – no amount of worry will alter the future; reliving the past will not change what happened. 4. Prioritize your most urgent needs and identify things that can wait. 5. Connect with/reach out to others. Practice simple acts of kindness. a. Help others when you can. Be a good listener and practice good communication. b. Ask for and accept help when you need it c. Altruism; kindness for its own sake
Many thanks to Kalen Erickson-Moreo, Psy.D. for resources in writing this article.
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G r o w t h T h r o u g h E d u c a t i o n - O c t o b e r / N o v e m b e r / D e c e m b e r 2 0 2 0
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