Self Care Menu
Ideas for activities when you need a little support. Pick something that feels right for now.
Comfort
- •My pillow
- •Access to tea
- •Headphones/loops available
- •Squish or cow
- •Safety check (step out, staff)
Routine
- •Meds
- •Big water + electrolytes
- •Face wash and lotion
- •Pimple patches
- •Brush and floss
- •PT
Sensory & Environment
- •Advocate for temperature changes
- •Find time to be alone
- •No noise time (including fan)
- •Fidget toy
- •No-input break
Responsibility offloading
- •Find help for Chloe
- •Get house sorted
Mindfulness
- •Body scans or room scans
- •Breathing exercises
- •5-4-3-2-1
- •Name the state and pick a skill
- •Deep breath "safe enough now"
Food
- •Eat at least 2 meals
- •Take vitamin powder + electrolytes
- •Try at least 2 bites
Rest
- •Check in with self consistently
- •Screen limits
- •Write goals/worries down for later
- •Eyes closed audio
- •Progressive release of body parts
- •Unclench and rest tense parts
Spiritual
- •Read books
- •Make herbal remedies
- •Find deity
- •Values Check in (today is for…)
- •Connect with nature
- •Tea ritual
- •'Prayer': May I be safe and rest
Therapy
- •Increase Sessions
- •Do workbooks
- •Journal and write
- •Add to list
- •Write a note of what I learned from group
- •Practice DBT skills like STOP
Cognitive Rest
- •Worry container
- •Thought stopping
- •One-tab/task rule
Work
- •Ensure equity of story delivery
- •Set alarms for meetings and online time
Social
- •Time with partners, friends, community
- •Practice enforcing boundaries
- •Parallel play
Physical Safety
- •Warm (tea/shower) or Cold
- •Body scan and Micro-mobility
- •Weighted blanket or plush
- •Triage pain
Emotional
- •Name the emotion
- •Write it out and contain it
- •Self compassion
- •Give self permission (to cry ++)
Creative
- •Drag
- •Write it out
- •Coloring/Stoning/Doodling
- •Give self permission