by Jaclyn Psenka, MA
Take Care of Your Body
Exercise by walking outside in the fresh air, stretching at home, or dancing to your favorite songs, for example
- Exercise helps boost mood, emotional regulation, and energy levels
Sleep
- Try to maintain a consistent sleep schedule to rebuild and restore
Breathe
- Calm your nervous system and slow your heart rate with box breathing: Inhale 4 → Hold 4 → Exhale 4 → Hold 4 (repeat)
Hum or sing your favorite song
- Humming, chanting, or singing can provide a calming function
Aromatherapy
- Your favorite seasonal scent (lavender, peppermint, eucalyptus) can help calm or energize your body
Take Care of Your Mind
Journaling
- Write about your feelings, thoughts, or daily events to process emotions
Mindfulness/Meditation
- Practice staying in the present moment without judgement
Give your mind a break (read, watch an uplifting show/movie)
- Certain distractions can engage your mind in non-stressful activity
Positive self-talk
- Try recognizing negative thoughts and introduce compassionate, realistic, and supportive thoughts
- E.g.: Instead of: “I can’t handle this,” try: “I’ve gotten through hard things before.”
Set goals
- Setting small and achievable goals can promote a sense of progress and control
Affirmations
- Repeat calming or empowering phrases: “I am safe.” “This feeling is temporary.” “I can handle this one step at a time.”
Connect with Supportive Individuals
● When you feel ready, ask for support
● Join a support group or supportive community
● Get involved with organizations that interest you (e.g., school, spiritual, sports, arts)
● Volunteer for something you care about
● Talk with individuals who will not judge you and be open to their advice
For further resources, please visit: Resources – Megan Butz Legacy of Hope
