Originally posted November 2021, Updated June 2024
Dealing with depression and anxiety since my teen years has taught me to develop and use a variety of self-care strategies. Over time, I have compiled these into my ‘Wellness Toolkit,’ a binder filled with uplifting words, poems, ideas, tools, and pictures. As my life evolved, especially with the arrival of my children, I added their little notes, a copy of our one-year adoption anniversary celebration, and other cherished mementos.
Not every strategy works all the time, and what helps me might not be perfect for you. However, I hope you find something beneficial in this list. Use what resonates with you and leave the rest.
Here are my tools for nurturing myself...
Ask a Friend for a Written Love Message
This one is challenging but worth it if you can muster the courage. I keep love notes to read over and over again.
Go Outside and Blow Bubbles
This is a simple way to focus on your breathing. I send love thoughts with the bubbles and sometimes release things I need to let go of.
Light a Candle or Sage
Allow the smoke to carry away difficult feelings or thoughts. The calming scent of sage and the flicker of a candle flame can be very soothing.
Cry
It can be hard to release into, but crying has a profound effect. Let your tears carry away frustrations and sadness.
Dance to Express Emotions
Dance to music that matches your mood, whether sad or angry, to help move emotions out of your body.
Draw or Paint the Feeling
Scribbling counts! Mess around with dollar store paints and let your emotions flow onto the paper.
Observe and Allow the Feeling
Just observing your emotions can help them move through like clouds in the sky.
Punch a Pillow or Use Fidget Toys
Physical outlets like punching a pillow or using fidget toys can help release frustration or anger.
Change the Sheets
Changing your environment, such as fresh sheets, can be a lovely act of self-love.
Take an Energizing Walk
Brisk walking, like dancing, can help emotions move through and out.
Take a Calm Walk
Observing your surroundings can help distract from negative thoughts and feelings.
Write Down Worries
Put them into a "releasing jar" for the Universe (or God or Goddess) to take care of them for you.
Write a Letter and Burn It
Write a letter to express your frustrations and then burn or compost it.
Listen to Music
Start with music that matches your current emotions, then transition to uplifting tunes.
Chant
A low chant of one letter, like "ah," can wash away fears and anxiety.
Smell Essential Oils
I use lavender or peppermint for anxiety, citrus or rosemary for depression.
Stomp Your Feet Outside
Have a mental temper tantrum and pound your feet for a few minutes.
Read Your Gratitude Journal
Revisiting what you’ve written on better days can help when you’re feeling low.
Play Uplifting Music
Help raise your vibration and release the sadness associated with depression.
Read Healing Words
Find and keep words that are healing or helpful for when the "suckies" hit.
Call a Support Person
Stay tuned for a future post about a tool I use for this.
Turn Off the Television
Television can be reactionary and keep things off balance. Sometimes it’s best to switch it off.
I’ve tried all of these (and a few others) with varying degrees of success. I hope that if you feel brave enough, you will try some of them when you are struggling.
With all my light,
Wyllow