Self-care toolkit

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The self-care toolkit is a collection of exercises you can take to improve your mental health in rough times.

Five senses visualization

For this, close your eyes. Imagine you are alone, completely removed from the outside world. A cloud swoops down from the sky and you're invited to get on and enjoy the ride! Make yourself comfortable on this cloud and relax as it takes you to a destination. You get to choose the destination that makes you feel the best and most calm.

Now, you've arrived at your location. Whether it's a beach or a mountain or anywhere in between, it's a place where you can be comfortable.

Think about the following:

  1. Look around. What do you see?
  2. Listen closely. What do you hear?
  3. In your dream, sit down or stand up, whatever makes you feel comfortable. What do you feel?
  4. Do you smell anything?
  5. Do you taste anything?

Watch your worries float away and disappear. Wave goodbye to them.

Now, just soak in your senses and enjoy them in this great place.

Counting meditation

Close your eyes. Try to breathe and relax. Start slowly counting upwards from 1 slowly (in your head). Do any bad thoughts get in the way when you're counting? Let them go by and let them float away like clouds.

Getting stray thoughts? Don't worry! Returning to the count is the most important part of the meditation. Start back at 1 if this happens, and don't worry about reaching 100. Reaching 5 or 10 is already great.