In this time of huge change
and uncertainty, it can be quite unsettling to work out how to do life
differently. For much of the time you might feel able to tap into fresh
reservoirs of strength and inspiration, but just now and then, you feel you’re
struggling. It might be that for much the time you feel you’re in danger of
being overwhelmed with the not – knowing. Or maybe, you feel you’re somewhere
in between.
We’ve prepared an emergency kit with a list
of things you might have around you to draw on at times when you feel low,
anxious or panicky. Some will appeal, others may not – but we hope you find something
that is helpful for you.
·
A note to yourself to tackle one day at a time, to use your resources, to try and notice the good things every
day.
·
A guided meditation, noticing things in your environment and reflecting on them in
a mindful way, clouds, flowers, trees any interesting object. The app Headspace has
lots of great content and has added new stuff.
·
A playlist that reminds you of happy
times, or that soothes or energises you. Make a playlist for someone else, ask
them to make a playlist for you.
·
A journal to scribble in or to write about your feelings, or a sketch book to draw or doodle. Or a colouring
book, maybe
a mindfulness one, and nice new coloured
pencils
·
A craft kit like cross stitch, paint by
numbers, crochet, knitting
·
Something
soft, a fluffy blanket or a silky cloth or a cuddly toy to stroke,
touch or squeeze. Pets can be helpful here too.
·
A fidget toy, stress ball,
glitter jar or lava lamp, play doh can also relieve tension.
·
Calming oils, an oil burner or just a cotton ball dipped in your favourite soothing smell
·
Playing cards to shuffle or deal, play
simple card games alone, like patience, or with someone else.
·
Photos
of happy times and important people. Now
might be the time to make an album, maybe using an online photo service or
printing out photos and putting them in a scrapbook. Or you could use them to
make a card for someone you’re thinking of.
·
A list of things you’d like to
experience or accomplish or even revisit in the future.
·
A letter to yourself, written
compassionately, reminding yourself that you
are strong and loved and worthy, telling yourself all the things you have
already managed to overcome, progress you have made towards psychological
goals. Compliments others have given, things you’re proud of. Remind yourself
all difficult situations will pass or improve, and pain eases over time.
· A hot water bottle/cold pack to
use, depending on what’s happening in your body. Cold flannels on your
wrists can help to ease panicky feelings as can breathing
exercises
·
A note of those you that it
would help to seek out and what you would like to say to that person. Have their telephone
numbers to hand. Processing verbally by talking to someone often helps. This
could be your GP, a counsellor, or the Samaritans on 116123. You can self-
refer to talking-therapies, although this won’t be immediate.
·
Some gentle
at home exercise will boost your endorphins - free online classes like Joe Wicks
for all abilities or Lottie Murphy’s restful Night’s Sleep Pilates Routine.
·
Go out
for a walk, run or cycle in the fresh air.
·
Seeds,
bulbs or plants to plant pots, window boxes or
garden borders.
·
Jigsaw puzzles
