During this time, your body may be producing more or less stress hormones than is normal. This can lead to physical or mental health problems such as such as diabetes, heart disease, anxiety, smoking, or unhealthy use of alcohol or other drugs.
At Learn4Life, our trauma informed staff understand that safe, stable, and nurturing relationships can help protect our brains and bodies from the harmful effects of stress and adversity.It is important to maintain healthy nutrition, regular exercise, restful sleep, practicing mindfulness, building social supports, and getting mental health care to help decrease stress hormones and improve health.
Here are some #SelfCare goals you can set to support your overall health:
❏ Building my stress busting routine
❏ Limiting screen/news time to less than __ hours per day
❏ Making a plan for what to do when I’m feeling stressed out, angry, or overwhelmed
❏ Planning with my partner, friends, or family to get support when I need it
❏ Identifying my strengths and learning more about building resilience
❏ Calling 211 if I need help meeting basic needs such as food and shelter
❏ Create your own goal: ______________________________________
Supportive Relationships
❏ Spending more high-quality time together with loved ones, such as:
❏ Having regular meals together with my household or virtually with those outside my household.
❏ Having regular “no electronics” time for us to talk and connect with each other.
❏ Making time to call or video chat with friends and family to maintain a healthy support system for myself.
❏ Connecting regularly with members of my community to build social connections
❏ Asking for help if I feel physically or emotionally unsafe in my relationships
❏ The National Domestic Violence hotline is (800) 799-SAFE (7233)
❏ The National Sexual Assault hotline is 800-656-HOPE (4673)
❏ To reach a crisis text line, text HOME to 741-741
❏ Create your own goal: ______________________________________
Exercise
❏ Limiting screen time to less than ____ hours per day
❏ Walking at least 30 minutes every day
❏ Finding a type of exercise that I enjoy and doing it regularly
❏ Create your own goal: ______________________________________
Nutrition
❏ Eating a healthy breakfast daily (with protein, whole gains, and/or fruit)
❏ Drinking water instead of juice or soda
❏ Limiting my alcohol consumption
❏ Limiting high sugar and/or high fat foods
❏ Eating at least 5 vegetables and/or fruits every day
❏ Choosing whole wheat bread and brown rice instead of white bread or rice
❏ Create your own goal: ______________________________________
Sleep
❏ Being consistent about going to bed at the same time every night
❏ Creating a cool, calm, and quiet place for sleep, and a relaxing bedtime routine ❏ Using mindfulness or other stress reduction tools if worry is keeping me up at night ❏ Turning off electronic devices at least 30 minutes before bed
❏ Create your own goal: ______________________________________
Mindfulness
❏ Taking moments throughout the day to notice how I’m feeling, both physically and emotionally
❏ Practicing mindful breathing or other calming technique(s) during stressful situations
❏ Writing a list of five or more things I am grateful for each day
❏ Creating a regular routine of prayer, meditation, and/or yoga
❏ Downloading a mindfulness app and doing a mindfulness practice 20 minutes per day
❏ Create your own goal: ______________________________________
Mental Health
❏ Learning more about mental health and/or substance use services (e.g., counseling, groups, medications,)
❏ Identifying a local mental health professional or support group.
❏ Scheduling an appointment with a mental health professional
❏ If I am feeling like I am in crisis, I will get help
❏ The National Suicide Prevention Lifeline is 800-273-TALK (8255)
❏ To reach a crisis text line, text HOME to 741-741
❏ SAMHSA Disaster Distress Line 800-985-5990
❏ Create your own goal: ______________________________________