Self Care Strategies



One of the most crucial parts of feeling good is giving yourself permission to take care of yourself and your body.  While our healing journeys have obstacles that may be difficult to overcome, it is always within our realm of choice as to how we will choose to take care of ourselves when we begin to feel overwhelmed.  

When we experience stress, our minds often rely on the "survival" part of our brain to get us through, this can lead to symptoms of anxiety, panic, and depression as our adreneline begins pumping and our bodies prepare to fight or flee to keep us protected.
If a true danger is not present, we can allow ourselves to move back into our "logical and rational" brain by using the steps below.

Set a timer or allow yourself to watch a clock and spend a minimum of 10 minutes doing 1 or more things from each of the 3 categories below.

1. Communicate Alternatively
i.e. journal, draw, paint, sculpt, talk into a tape recorder

2. Release Endorphins
i.e. physical movement, yoga, deep breaths, hug a pillow, stuffed animal, or pet, laugh (watch favorite funny show/movie, listen to comedian,etc)

3. Self-Soothe
i.e. take a warm bath, call a friend or loved one, read book, watch movie/tv show, light candles, listen to music, sit in nature, any other activity you find relaxing

After spending 10-30 minutes with the above steps, revisit your stress level and repeat as needed or reach out to someone in your support system for additional help.

(Self Management Model developed by Lisa Ferentz, LCSW-C,DAPA)

*If your therapist cannot be reached by phone and you are in need of immediate or after hours assistance, please call the 
Lifeline of Central Florida at: 
407-425-2624. 
In the event of a medical or mental health emergency, please call 
9-1-1 
or go to the nearest emergency room.