health nerd

Aug 28

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The Self Care Corner: Create Your “Calm Down Kit”

nicole-clark:

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In order to raise your voice for others, you have to take care of yourself first. That’s where self care comes in. If you like this tip, be sure to sign up for the Raise Your Voice newsletter to receive your copy of The Revolution Starts with Me! self care zine for more tips and self care resources.

This is a great self care exercise I spotted on the University of Texas Elementary School's Social Work Practices blog. It’s known by several names, such as “Break Box”, “Breathe Box” and “Calm Down Kit”, and while this exercise is designed to help young people navigate their feelings with the aid of school social workers and parents, this can also be helpful for adults as well. A “calm down kit” is an example of self soothing, where taking care of yourself while in a high-stress or triggering situation is important.  

Here’s how to create your Calm Down Kit:

1- Take a pencil box (You can buy these at any craft store or major store chain like Staples) or any box that can safely hold all of your items. 

2- Add items to the box that aid you in becoming more aware of your surrounding, calm you down, or help you to express your feelings. You can include pens and crayons, and pieces of paper to write out what’s going through your mind, as well as items that make you feel better. 

It’s that simple. If you’re stumped on what to add to your Calm Down Kit, utilize your five senses (part of Dialectical Behavioral Therapy) to decide what to soothing and comforting things to place in your kit:

Smell- Candles, lotions, a small vile of fragrances or essential oils

Taste- Pieces of your favorite candy, gum, or mint  

Touch- Charm, stress ball, prayer beads, Playdoh, stones or a favorite rock, a piece of jewelry, playing cards

Sight- Small journal, pictures of supportive people in your life, words of inspiration in your hand writing, images of calming scenery, bubbles

Hear- Baoding chime balls, uplifting songs that you can listen to, sounds in nature (running water, leaves blowing in the wind)

The possibilities are endless. Decorate your calm down kit however you want. If you put more effort into creating it, you’ll be more likely to use it. Do this exercise with your family, friends, peers or students. Keep it in a place where it’s easily accessible to you. Also, make sure to create your calm down kit before you actually need it.

Next week’s self care tip with go more into using the five sense for self soothing, for when your calm down kit is not accessible to you. 

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RAISE YOUR VOICE: What you think about this week’s exercise? Share your insights in the comments section below. Do you have a self care resource or exercise you want to share? Contact me to have it featured in an upcoming Self Care Corner post.

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Related Posts

The Self Care Corner: Write Down Your Successes

The Self Care Corner: Create Your Policies & Procedures Manual

The Self Care Corner: Take the Self Care Assessment

(via internal-acceptance-movement)

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Aug 27

coordinatornarvin:

the-fandoms-are-valentines:

grandtheftautosanandreas:

Douglas Adams is the best when it comes to describe characters

they need to teach classes on Douglas Adams analogies okay
“He leant tensely against the corridor wall and frowned like a man trying to unbend a corkscrew by telekinesis.”
"Stones, then rocks, then boulders which pranced past him like clumsy puppies, only much, much bigger, much, much harder and heavier, and almost infinitely more likely to kill you if they fell on you.”
"He gazed keenly into the distance and looked as if he would quite like the wind to blow his hair back dramatically at that point, but the wind was busy fooling around with some leaves a little way off.”
"It looked only partly like a spaceship with guidance fins, rocket engines and escape hatches and so on, and a great deal like a small upended Italian bistro.”
"If it was an emotion, it was a totally emotionless one. It was hatred, implacable hatred. It was cold, not like ice is cold, but like a wall is cold. It was impersonal, not as a randomly flung fist in a crowd is impersonal, but like a computer-issued parking summons is impersonal. And it was deadly - again, not like a bullet or a knife is deadly, but like a brick wall across a motorway is deadly.”

You forgot the best one though-
"The ships hung in the sky in much the same way that bricks don’t."

coordinatornarvin:

the-fandoms-are-valentines:

grandtheftautosanandreas:

Douglas Adams is the best when it comes to describe characters

they need to teach classes on Douglas Adams analogies okay

He leant tensely against the corridor wall and frowned like a man trying to unbend a corkscrew by telekinesis.”

"Stones, then rocks, then boulders which pranced past him like clumsy puppies, only much, much bigger, much, much harder and heavier, and almost infinitely more likely to kill you if they fell on you.”

"He gazed keenly into the distance and looked as if he would quite like the wind to blow his hair back dramatically at that point, but the wind was busy fooling around with some leaves a little way off.”

"It looked only partly like a spaceship with guidance fins, rocket engines and escape hatches and so on, and a great deal like a small upended Italian bistro.”

"If it was an emotion, it was a totally emotionless one. It was hatred, implacable hatred. It was cold, not like ice is cold, but like a wall is cold. It was impersonal, not as a randomly flung fist in a crowd is impersonal, but like a computer-issued parking summons is impersonal. And it was deadly - again, not like a bullet or a knife is deadly, but like a brick wall across a motorway is deadly.”

You forgot the best one though-

"The ships hung in the sky in much the same way that bricks don’t."

(Source: stonecoldstevebuscemi, via flomation)

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Aug 26

“The poison leaves bit by bit, not all at once. Be patient. You are healing.” — Yasmin Mogahed (via extraterrestrialskies)

(Source: beautifulsabr, via chubby-bunnies)

flomation:

sketchypanda:

kiriiv:

how the fuck do legs work i don’t

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i have a few feet ones too

and if you wanna do more animalish thingies uwu

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(Source: emmisnotshortforemma, via emmisnotshortforemma)

Aug 25

(Source: rimu, via flowerofasecretgarden)

we-are-star-stuff:

aatombomb:

We were discussing homosexuality because of an allusion to it in the book we were reading, and several boys made comments such as, “That’s disgusting.” We got into the debate and eventually a boy admitted that he was terrified/disgusted when he was once sharing a taxi and the other male passenger made a pass at him.

The lightbulb went off. “Oh,” I said. “I get it. See, you are afraid, because for the first time in your life you have found yourself a victim of unwanted sexual advances by someone who has the physical ability to use force against you.” The boy nodded and shuddered visibly.

“But,” I continued. “As a woman, you learn to live with that from the time you are fourteen, and it never stops. We live with that fear every day of our lives. Every man walking through the parking garage the same time you are is either just a harmless stranger or a potential rapist. Every time.”

The girls in the room nodded, agreeing. The boys seemed genuinely shocked. 

“So think about that the next time you hit on a girl. Maybe, like you in the taxi, she doesn’t actually want you to.”

(Source: andrewsullivan.thedailybeast.com)

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