GSCS COUNSELLOR CONNECTION

Take Care of Yourself and

Make Time to Recharge.

Imagine your energy levels (emotional/physical/relational/etc.) as a battery. Throughout the day, as we look after our basic needs, check things off our to-do lists, and interact with people in our lives, the level of "charge' or energy in our battery will undoubtedly dwindle.

The same is true about our mental health.

Self care allows us to recharge from these situations, so that we don't burn out, start struggling with our mental health, or worsen existing mental health struggles.

Building Your Self-Care Toolkit:

Use the checklist below to check-in with your current self-care practices. Select 1-2 priorities from each category that you would like to practice.

Physical Wellness

☐ Get enough sleep;

☐ Eating well to provide your body with nutrients;

☐ Drinking enough water;

☐ Being physically active;

☐ Enjoy a walk in a new neighborhood or by the river;

☐ Managing any existing physical conditions with appropriate care;

Mental Wellness

☐ Let go of things that are outside of your control (i.e. we don't know when the pandemic will end and reading more news articles isn't going to revel that);

☐ Do activities that help build your sense of control (e.g. tidy your bedroom, work, or study space, write down your routine, maintain an online calendar or an agenda, take a leadership role in a new project) take breaks and do grounding exercises (e.g. mediation, taking a nap, spending time outdoors);

☐ Check in with your thoughts, feelings, and behaviors. Practice speaking to yourself with kindness, respect, and self-compassion;

☐ Listen to feel-good music, watch a funny movie, journal, try a new recipe, dance, start an art project;

Social Wellness

☐ Connect with your family, your friends, classmates, or co-workers online or over the phone;

☐ Engage in an online social activity (e.g. Netflix parties, group fitness, virtual games);

☐ Trying some DYI activities with a friend online

☐ Do some good- Scientific evidence shows that compassion can calm our minds. Consider who in your life might be a part of a vulnerable population and find a way to help them out;

Spiritual Wellness

☐ Take time to connect with our faith-based or religious community;

☐ Find inspirational quotes online;

☐ Find one thing to feel positive or grateful for each day;

☐ Prioritize activities and relationships that mean the most to you;

☐ Figure out a way to help others (e.g. help a neighbor with lawn care, roll in a neighbor's garbage bin, donate items to those in need)

Mindfulness is ...

being present in the moment and paying full attention to what you're doing. When we focus on the moment, we don't allow ourselves to worry about what could happen or what has happened in the past. Instead, we focus on the here and now. There is no judgment. We turn our focus away from thoughts, memories, or worries and refocus on the present moment.

A simple mindfulness exercise is to notice what you are experiencing right now through any or all of your five senses: sound, sight, touch, taste, and smell.

Take a few slow breaths - focus on each breath. When ready ask yourself:

What are five things I can see? (for example, a poster, a table, color of the wall)

What are four things I can hear? (for example, a clock ticking, footsteps, my breath)

What are three things I can feel? (for example, the chair under me, texture of my clothing, my phone in my pocket)

What are two things that I can smell? (for example, an unlit candle, the soap on my hands, flowers)

What is one thing I can taste? (for example gum, candy, a sip of a drink)

Think of these answers to yourself slowly, one sense at a time and taking in each sensory experience. If you find your attention or focus is drifting, guide yourself back to your breathing.

HELPFUL LINKS

~YOU MATTER~

Many suicidal people indicate their intent either verbally or through changes in behavior.

People who feel suicidal may:

show a sudden change in mood or behavior
show a sense of hopelessness and helplessness
express the wish to die or end their life
increase substance abuse
withdraw from people and activities that they previously enjoyed
experience changes in sleeping patterns
have a decreased appetite
give away prized possessions
inappropriately saying goodbye

IF SOMEONE YOU KNOW...

Threatens suicide
Talks about wanting to die
Appears depressed, sad, withdrawn
Deliberately injures him/herself
Shows changes in mood, behavior or appearance
Abuses drugs and/or alcohol

Is it important that you:

Stay calm and listen
Let the person talk about their feelings
Be accepting, do not judge
Stay with them until connected to help
Take all threats of suicide seriously

Encourage them to seek help from a mental health professional. If they refuse, be persistent. If they appear to be in immediate danger of hurting themselves, do not leave them alone, remove any possible means that they can use to hurt themselves, and get them to an emergency room as soon as possible.

Are YOU feeling suicidal? Please Talk to Someone.

Remember, that while it may seem as if these suicidal thoughts and feelings will never end, this is never a permanent condition. You WILL feel better again. In the meantime, there are some ways to help cope with your suicidal thoughts and feelings.

If you have suicidal thoughts and feelings, here are a few things to try:

Talk with someone every day, preferably face to face. Though you might feel like withdrawing, ask trusted friends to spend time with you OR continue to call a crisis helpline and talk about your feelings.
Make a schedule for yourself every day and stick to it, no matter what. Keep a regular routine as much as possible, even when your feelings seem out of control.
Get out in the sun or into nature for at least 30 minutes a day.
Exercise daily. Three 10-minute bursts of activity can have a positive effect on mood.
Be kind to yourself; you only have to cope with one day or one hour at a time.
If you can, try to notice the world around you and give yourself a break from focusing on your distress.

Page updated

Report abuse