on the hiking trail | lofoten, norway

Did you remember to take your medication today?

Stay healthy folks!

If you have an inhaler, remember to use it.

And don’t forget to do any exercises or other activities recommended by your doctor. Those are important too.

Happy scrolling!

Art by M Sabal

[Image description] Summary: a pill bottle and some bandages - take your meds! The image shows several pastel-colored objects, drawn and colored digitally, over a bright green gradient background. There is an orange pill bottle with a friendly face, containing heart-shaped pills. It says with a smile: “Take your meds!” There are also adhesive bandages, pills, and stars of various colors. A yellow heart has the text: “It will be ok,” and a blue heart has the text, “You got this!” [End image description]

watched the stalks of a lavender bush by the bus stop dip and sway from the sheer amount of fat little bumblebees on it and you know what. some things in this world are good

BEEF GIOUVETSI (GREEK BEEF STEW WITH ORZO)

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Is this how you roll?

LIST of GROUNDING EXERCISES

Grounding exercises are a way for you to firmly anchor yourself in the present.

Grounding exercises are things you can do to bring yourself into contact with the present moment – the here and now. They can be quick strategies (like taking three deep “belly breaths”) or longer, more formal exercises (like meditation).

Different strategies work for different people, and there is no “wrong” way to ground yourself. The main aim is to keep your mind and body connected and working together.

People who have experienced childhood sexual abuse or adult sexual assault can sometimes be confronted by flashbacks or intense memories of what was done, to the point that they are feel as if they are back there, re-living the abuse all over again.

A flashback is an example of being in the “there and then” rather than the “here and now,” so grounding exercises can help to bring you back. • Remind yourself of who you are now. Say your name. Say your age now. Say where you are now. Say what you have done today. Say what you will do next.

• “My name is ________, and I am 26 years old. I am in my living room, in my home, in (neighborhood), in (city), in (state). I woke up early today. I had a shower and fed my dog. I just finished my coffee and toast. Soon I am going to walk to the train station and go in to work. I am going to walk down ______ street and then turn left at the bike shop. Then I am going to….”

• Take ten slow breaths. Focus your attention fully on each breath, on the way in and on the way out. Say number of the breath to yourself as you exhale.

• Splash some water on your face. Notice how it feels. Notice how the towel feels as you dry.

• Sip a cool drink of water.

• Hold a cold can or bottle of soft drink in your hands. Feel the coldness, and the wetness on the outside. Note the bubbles and taste as you drink.

• If you wake during the night, remind yourself who you are, and where you are. Tell yourself who you are and where you are. What year is it, what age are you now? Look around the room and notice familiar objects and name them. Feel the bed you are lying on, the warmth or coolness of the air, and notice any sounds you hear.

• Feel the clothes on your body, whether your arms and legs are covered or not, and the sensation of your clothes as you move in them. Notice how your feet feel to be encased in shoes or socks.

• If you are with other people, and you feel comfortable with them, concentrate closely on what they are saying and doing, and remind yourself why you are with them.

• If you are sitting, feel the chair under you and the weight of your body and legs pressing down onto it. Notice the pressure of the chair, or floor, or table against your body and limbs.

• If you are lying down, feel the contact between your head, your body and your legs, as they touch the surface you are lying on. Starting from your head, notice how each part of your body feels, all the way down to your feet, on the soft or hard surface.

• Stop and listen. Notice and name what sounds you can hear nearby. Gradually move your awareness of sounds outward, so you are focusing on what you can hear in the distance.

• Hold a mug of tea in both hands and feel its warmth. Don’t rush drinking it; take small sips, and take your time tasting each mouthful.

• Look around you, notice what is front of you and to each side. Name and notice the qualities of large objects and then smaller ones.

• Get up and walk around. Take your time to notice each step as you take one, then another.

• Stamp your feet, and notice the sensation and sound as you connect with the ground.

• Clap and rub your hands together. Hear the noise and feel the sensation in your hands and arms.

• Wear an elastic band on your wrist (not tight) and flick it gently, so that you feel it spring back on your wrist.

• If you can, step outside, notice the temperature of the air and how much it is different or similar to where you have just come from.

• Stretch.

• Notice five things you can see, five things you can hear, five things you can feel, taste, or smell.

• If you have a pet, spend some time with them. Notice what is special and different about them.

• Run your hands over something with an interesting texture.

• Get a sultana, a nut, or some seeds, etc. Focus on how it looks, feels and smells. Put it in your mouth and notice how that feels, before chewing mindfully and noticing how it feels to swallow.

• Put on a piece of instrumental music. Give it all of your attention.

• If you have a garden or some plants, tend to them for a bit. Plants, and actual soil, can be an excellent “grounder!”

source: Healthy Place

IDEAS FOR “DO IT YOURSELF SELF-CARE KIT“

Self-care is so imprtant. You might want to consider putting some of these items in your self-care kit (or add to your existing one).

First get a container.

___  A list of reasons you love yourself

___  An “I love you” picture to look at

___  Blank papers to write yourself a love letter, to draw, doodle, etc

___  Bottle of water

___  Bubbles

___  Calming stones

___  Chocolate

___  Colorful pencils

___  Coloring book

___  Compress

___  Crayons

___  Deck of cards

___  Earbuds

___  Earplugs

___  Essential oils to put behind your ear (lavender, etc)

___  Face cream

___  Funny comics

___  Fuzzy socks

___  Glue

___  Gratitude list

___  Hand cream

___  Healthy snacks

___  Important phone numbers

___  Index cards

___  Joke book

___  Kind messages you have received

___  Knit, sew, crochet

___  Lego

___  Lip balm

___  List of best friends

___  List of funny comedies to watch

___  List of [good] things you did

___  List of happy things

___  List of ideas that help you stay strong

___  List of reasons to laugh

___  List of reasons you love to be alive

___  List of tips to de-stress

___  List of things that activate your 5 senses

___  List of things you would enjoy doing

___  List of your big dreams

___  List of your strengths

___  Lotion

___  Magazine

___  Markers

___  Medicines

___  Nail polish

___  Nice smelling soap, or candle in a safe container

___  Notebook

___  Pens and pencils

___  Pictures of happy memories

___  Pictures of loved ones

___  Pictures of things you love

___  Positive, inspirational, and good vibes only quotes

___  Protein bar

___  Puzzle

___  Radiant Monkey mood tracker app (mood diary for phones)

___  Rubber bands

___  Self-care Journal

(suggestion: this one is very good, by Rachelle Abellar, $30.00 available on Amazon https://www.amazon.com/gp/product/1312786051?ie=UTF8&tag=bustle2443-20&camp=1789&linkCode=xm2&creativeASIN=1312786051)

___  Silly games

___  Silly putty or play dough

___  Sleep mask

___  Small mirror (to smile at yourself)

___  Small stuffed animal

___  Sparkling glue

___  Stickers

___  Stress ball

___  Tea

___  The Little Book of Mindfulness

(suggestion: by Dr. Patrizia Collard, $6.00 available on Amazon https://www.amazon.com/gp/product/1856753530?ie=UTF8&tag=bustle2443-20&camp=1789&linkCode=xm2&creativeASIN=1856753530)

___  Tissues

___  Vitamins, supplements

___  Warming pillow for neck and shoulders

___  Word game

___  Your favorite book

___  Your favorite children’s book

___  Your favorite candy

SELF CARE TIPS

Set aside some time, to allow yourself to work through each step. Don’t rush or skip ahead. Self Care is important, and you deserve to devote some time to it.

You may want to go through this routine as soon as you wake up, as a preventive measure.

1 - Have you eaten in the last four hours?

If you haven’t eaten in a little while, your body needs fuel. It’s time for breakfast, lunch, or dinner.

If there’s a specific food you want, it’s okay to eat it! You don’t have to eat perfectly healthy all the time– no one does! Just also use your brain a little, and notice the quantity you’re eating, and how healthy it is for you. You’re probably just fine at trusting your gut and knowing what your body needs.

Making a meal is hard for you right now, and that’s okay! Everybody struggles with cooking sometimes.

You have some options:

Take-out, delivery, and restaurants are a little more expensive than cooking on your own, but how you spend your money is your decision. It’s okay to treat yourself!

If you’re going to cook on your own, you have to decide what to make. A friend, partner, or family member can help with this. Here are some ideas for easy foods you can eat right now:

2 - Have you taken any medication you need to take?

Medication needs to be taken on schedule, or your body might react negatively.

Take some time now to take any pills, do any tests or injections, or apply any ointments prescribed by your doctor.

If this is a persistent problem for you, you may want to set a smart phone alarm so you remember to take it at the same time every day.

3 - Are you keeping yourself hydrated?

Drink a glass of whatever liquid you like best. Water is ideal, but don’t beat yourself up if you’d rather have tea, soda, juice, or milk. Soda will actually make you feel thirstier, but if it’s easier for you, then that’s okay!

4 - Can you take a guess at how many hours you’ve slept out of the last 24?

Everyone is an individual with different sleep schedules, but most people need 8 hours of relatively uninterrupted sleep. If you had less than that, and/or woke up frequently, and/or had nightmares, it might help you to take a nap.

Take a nap. You can finish this self-care guide when you wake up.

Ideally, let yourself sleep naturally, and sleep until you wake up. Obviously, this isn’t always possible. Otherwise, set an alarm for yourself, with plenty of time to wake up and get yourself together between your nap and your responsibilities.

5 - Are you in pain?

If there is something your doctor has prescribed you for pain, you should take it or do it.

For aches and pains, take an aspirin. You may also want to apply a heating pad or a cold pack on whatever hurts.

If you have a stomach ache, there are medications for that, like Pepto Bismol, and hot tea may also help.

Be nice to your body, and try to do “replace” the unpleasant pain with some pleasant alternative sensations, like good smells and pleasurable textures.

6 - Is something about your environment distressing or uncomfortable? Are your surroundings the right temperature?

If you’re too cold, you can try putting on some warm clothes, using a space heater, turning up the heat in your home, putting on a blanket, and/or snuggling with a pet or another person.

If you’re too hot, you can try putting on cooler clothes, turning on a fan, or turning up the AC in your house.

7 - Are your surroundings dirty or smelly?

It’s hard to feel okay in an environment that is unfriendly for whatever reason. If your surroundings aren’t clean, set a timer for five minutes and take care of the biggest problems, like leftover food, pet messes, or dirty clothes.

Chores can be scary and exhausting, but that’s not what we’re doing here. We’re just taking a little five-minute clean up to make ourselves and our homes happier!

8 - Do you feel unsafe because of the people, or lack of people, in your surroundings?

If you can, try to remove yourself from situations that are overwhelming or feel unsafe. If you can’t relocate entirely, take frequent breaks, or tune out with headphones.

9 - Does your body feel uncomfortable, sweaty, or dirty?

If you have the energy and ability to take a shower, it may be a good idea. If you are unable to take a shower, here are some things to do instead:

10 -  Do you know why you’re in a bad mood, or not feeling well emotionally?

(Remember, any answer is okay!) If there’s something on your mind, we’re going to do our best to take care of it.

11 - If there is something in your mind, set a timer for 15 minutes, and work on a solution.

If it’s something you can change, then great! If not, do your best to reach out to someone and talk about it.

12 - Remember, 15 minutes and only 15!

You can go back to whatever it is after we’re done working through this together. We’re just taking baby steps in the right direction.

13 - Sometimes, we don’t know the source of our bad feelings, and that’s okay.

14 - Do you feel anxious, nervous, keyed-up, paranoid, scared, or on edge?

If you’re generally anxious but don’t know why, that’s okay!

If you’re feeling anxious about something specific. That’s okay! Set a timer for 15 minutes and do something to take care of that worry. Maybe chip away at a task that seems insurmountable. You can do it!

15 - Here are some ideas for grounding activities:

16 - Do you feel triggered? Are you having flashbacks? Is something traumatic or upsetting from the past weighing on your mind? Did you have a vivid nightmare?

If you’re feeling triggered, see if there’s a practical action you can take to lessen your distress. Can you block that unsafe person from your Facebook, for example?

If not, reach out and tell someone safe how you’re feeling. Just express yourself! Human contact works wonders when you’re not feeling well emotionally.

Remember that you’re here in the present, and nothing from your past can hurt you. If you like, you may want to try some grounding exercises to reinforce that idea.

17 - Are you feeling dissociated, depersonalized, or derealized? Do you feel far away, foggy, or unreal? Are you not sure who you are?

Go back to number 6 and try the grounding activities.

18 - Are you feeling depressed, sad, or upset?

Feeling depressed isn’t fun, but it doesn’t last forever! Don’t be mad or disappointed with yourself for feeling depressed.

Take 15 minutes and accomplish something small, like loading the dishwasher or making a friendship bracelet. You are not a failure, and your situation is not hopeless! You are a superhero, even if it doesn’t feel like it.

19 - Are you feeling lonely?

Everybody feels lonely sometimes. If you’re feeling lonely, there’s ways to reach out to people!

You can talk to someone in your house, or call someone on the phone. You can also use texting or Facebook messenger to speak to someone. You may want to talk about how you’re feeling, or you may not. Anything you want to talk about is okay!

If that isn’t or doesn’t seem possible, you can post a general message on Facebook, Tumblr, Vent, or another internet service, about whatever you want!

20 - Are you feeling foggy?

If you are feeling foggy, you might need some exercise.

21 - Do you have the energy and ability to go for a walk?

If you can’t take a walk, that’s okay!

Here are some alternatives:

If none of those are or seem possible, just sit outside for some fresh air!

22 - Do you have pets at home?

Playing with pets can be a great way to take the edge off when you’re not feeling well. It doesn’t matter what kind of pet you have, just take some time to interact with them. Pet your cat, take your dog outside, feed your fish, hug your lizard…

23 - Take half an hour and do whatever you want to do right now.

This can be anything: crafts, watching TV, laying on the couch, taking a walk, playing Farmville… your choices are literally endless!

Obviously, don’t do anything that’s bad for you, like feeding addictions or harming yourself or others

24 - It’s time to reassess.

Maybe now that you’ve done all this self care, you feel better– great! Maybe you don’t, and that’s okay too. But hopefully you’ve cleared things up and you know what to do next to take care of yourself.

You deserve self care, so even if it’s hard, do your best!

Good luck!

source: Jace Harr - Please do not remove the source

Deal

i too would trade my child for seven corn kernels

.. by Lauren Naefe

Phoebe Tonkin for Glossier