YMCAWeek3“Self-Care”

Self-careisimportanttoinfuseinourdailylivesregardlessofwhatishappeningaroundus.Itis

especiallyimportanttopracticeself-carewhenweareexperiencinghighlevelstressors,nodoubtwe

areallimpactedinthesecurrentpandemictimes.

Let’sdebunktheideathatself-caremeansbeingselfish….Wewillbebetterpartners,parents,co-

workers,andoverallhumanifwecareforthyself.

Whatareyourfavoritewaystocareforyou?

Let’slookatourwellnesswheelandthemulti-dimensionsofself-care(physical,occupational,

intellectual,financial,environmental,emotional,spiritual,social)

Wedon’tneedtofulfilleachofthesedimensionsonadailybasis.However,areyoufeelingavoidinany

oftheseareas?

It’sagoodcheckinbeingselfawareofhowweselfcare.

Anotherareaofself-careIwouldliketoexploreisemotionalregulationorself-soothingideas.Thiscan

fitintotheemotional/physicaldimensionofthewellnesswheel.Itiswaystoself-carefromasensory

lens.

Therapymodalitytakeaway:

EmotionalRegulationKit

EmotionalSelf-RegulationKit

Oftenindividualscometotherapybecausetheiremotionsareoutof“sorts”.Theymaybeexperiencingarangeofsymptomsthatoftenincludedepression,anxiety,anger,irritability,guilt,shame,etc.Learningavarietyofwaystoemotionallyself-regulateiskeytoanytherapeuticexperience.

“Emotiondysregulation”isthetermusedtodescribeaninabilitytoregularlyusehealthystrategiestodiffuseormoderatenegativeemotions.Whileallpeopleoccasionallyuselessthanidealemotionregulationstrategies,individualswhoregularlyexperiencewhatfeelslikeoverwhelming,intensenegativeemotionsaremuchmorelikelytorelyonunhealthystrategies,suchasdrugs/alcohol,over-eating,self-injury,etc.

“Emotionregulation”isatermgenerallyusedtodescribeaperson’sabilitytoeffectivelymanageandrespondtoanemotionalexperience.Peopleunconsciouslyuseemotionregulationstrategiestocopewithdifficultsituationsmanytimesthroughouteachday.Mostofususeavarietyofemotionregulationstrategiesandhavetheabilitytoapplythemtodifferentsituationsinordertoadapttothedemandsofourenvironment.Someofthesearehealthy,somearenot.

Self-RegulatingSkillscanencompassavarietyofapproaches.Onewidelyacceptedstrategyforadultsandchildrenisengaginginsensoryactivitiesthathelptoregulateor“self-soothe”.Includedinthiskitareexamplesofsensoryitems/strategies/ideastohelppromoteemotionalself-regulation.Yourkitmaybespecificallydesignedforadultorforthechild.

Ifyouneedfurtherexplorationandortherapeuticintervention,weareheretohelp.

www.crossroads-helps.com

Morris*Plainfield*Ottawa

815-941-3882

VISION

SOUND

SMELL

Adult Emotional Self-Regulation Kit

Photosoffavoritepeople Visitanartmuseum

Affirmationcardswithimagesorquotes Watchtheflameonacandleorfireplace

Artsuppliesandpaper Decorateyourhomewithsoothingcolorsandinspiringart

Glitterjar Blowbubbles

Scrollthroughpicturesonyourphone Plantflowersorsitinagarden

Goonawalkthroughnature

Classicalmusical Sitoutsideandlistentonature/birds

Whitenoisesoundmachine/app Sitatapark,coffeeshop,orotherbusyareaandlistento

Listentoyourfavoriteplaylist thenoise

Guidedmeditation/mindfulnessapp Chimes/bells

Soundsofnature(ocean,rain,forest,etc.)app Putasmallwaterfountaininyourroom

Audiobooks

Scentedcandles Goforawalkafteritrains

Scentedhandlotion Enjoyfreshcutgrass

Perfume Bakeacake/cookiesorvisitabakery

Scentedoils Cookyourfavoritemeal

Bathsalts/bubbles Roomspray

Freshflowersinyourhomeorgarden

TASTE

TOUCH

Werthers,JollyRanchersoryourfavoritehardcandy Tea

Gum

Cookyourfavoritemeal

Chocolate

Gotofarmer’smarketforfreshproduce

Eaticecreamoryourfavoritedessert

Petadogorcat Fidgettoy

SillyPutty Weightedblanket

StressBall Takeabubblebathorhotshower

BubbleWrap Featherorsoftbrushtorubalongyourarm

TactileBeads Makeasensorybinwithsand,kineticsandorbeans

MagnetToys Useasaltscrub

Massage WorryStoneorInspirationStone

Microwaveableneckwrap Coldwrap

Heatingpad Handlotion

Moonsandorclouddough

VISION

SMELL

SOUND

Child Emotional Self-Regulation

Kit

Photosoffavoritepeople Visitanartmuseum

Affirmationcardswithimagesorquotes Funnypicturesormemes

Artsuppliesandpaper Decorateyourroomwithsoothingcolorsandinspiringart

Glitterjar Blowbubbles

Colorbooks Layonthegroundandwatchtheclouds

Kaleidoscope Createapositive/inspiringcollageandhanginyourroom

Listentomusic Sitbyawaterfallorstream

Listentomeditationapps(Calm,Breathe,etc.) Putasmallfountaininyourroom

Listentowhitenoise Sitapark,coffeeshop,orotherbusyareaandlistentothe

Bells,chimesorminigong noise

Scrollthroughpicturesonyourphone Sitoutsideandlistentobirds

AudioBooks

EssentialOils Buysomeflowersorenjoysomeinagarden

ScratchandSniffStickers Takeawalkafteritrains

RoomSpray Bakeacakeorcookiesorsitinabakery

Scentedlotion Enjoyfreshcutgrass

TASTE

TOUCH

Chocolate Eat/helpcookafavoritemeal

Lollipopsorotherhardcandies Goouttoeat

Sourcandyormints Haveicecreamorotherfavoritedessert

Gum Gotofarmer’smarketforfreshproduce

Teaorhotchocolate Crunchysnack

Chewjewelry Teethers

Washclothtosuck/chewon

Petadogorcat Fidgettoy

SillyPutty Weightedblanket

StressBall Takeabubblebathorhotshower

BubbleWrap Featherorsoftbrushtorubalongyourarm

TactileBeads Makeasensorybinwithsand,kineticsandorbeans

MagnetToys Useasaltscrub

Massage WorryStoneorInspirationStone

Moonsandorclouddough

ProprioceptiveActivities

VestibularActivities

DeepPressureActivities

Theseareactivitiesthatstimulatetactileandproprioceptionsense.Trygivingyourchildabigbearhug,squeezinghandsandfeet,orhavingyourchildlieunderaweightedblanket.

Theseareactivitiesthatexerciseyourchild’sbalance.Theseactivitiescanincludeswinging,jumpingonatrampoline,androckingbackandforth.

Theseareactivitiesthatstimulatethejointsandmuscles.Youcantryapplyinggentlepressuretoyourchild’sheadandshoulders,rollingyourchildupinablanket,orlettingyourchildgoforawalk