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Maryville Counseling CenterSummerSelf-CareTaking care of yourself is an importantpart of building resilience, or bouncingback from stress, trauma, and burnout.Self-care can help you recognize youremotional responses to stress, anddevelop coping skills to manage them.But it isn’t just for the bad times. Practicingself-care can help you sleep better, improvefocus, and strengthen relationships. Positivedaily routines can support a happier,healthier outlook so you can enjoy the goodtimes, too.There are a variety of self care practicesthat people adapt into their lives. There isno right or wrong way to take care ofyourself. However there are more healthyways of doing so. Our goal is to sharesome healthy and safe self-care practicesfor you to try engaging with on your own.Remember!TimelyCare is available during the breakand has 24/7 access to medical and mentalhealth support. It is a free service.If you have insurance, check the back ofyour card for a behavioral or mental healthnumber you can call to find providers inyour area.Other resources are available on the.MC Counseling Center website.Crisis Information:National Suicidal Prevention Hotline:Call 1-800-273-8255 or visit suicidepreventionlifeline.orgTN Suicide Prevention Text Line:Text “TN” to 741741 to be connected with a crisiscounselorLocal Knoxville Mobile Crisis Unit (McNabb Center):Phone: 865-539-2409Page 1
Self-Care Wheel:Explore your areas of self-care strengths and weaknesses.Are there areas in which you would like to focus energy thissummer?Page 2
Crisis Survival StrategiesStudies have shown that trauma lives in our bodies and shows up in a multitude ofways. Trauma can leave a mental and physical scar. By practicing exercises with mindbody interventions, we can add extra support to allow our bodies to heal and createimmediate stress relief. This includes activities like gardening, cooking,, dancing, usingessential oils, and other things that incorporate the senses .Self-Sooth withthe 5 senses.“My Safe Place”5 Senses Guided Imagery ExerciseGuided Imageryexample scriptattached on page 6.Page 2
04.What makes me feel confident?05.What am I feeling right now?How do I know?06.Is there anything I need to letgo of?07.08.09.10.01.What are three intentions Iwant to set for my day?02.What are three things I amgrateful for?03.List one positive affirmationabout myself.What are my goals for thissummer? What am I doing toacheive them?Is there someone in my life Iwant to express something to?What would I say in a letter tothem?Is there anything from today thatcan wait for my attention untiltommorrow?What am I proud of myself for?Journal Prompt IdeasPage 3
MindfulnessPage 4
OrInspiration for fun activitiesGo out to eatHave a mini dance partyPaint your nailsPet an animalGo for a walkCall a friendWrite a letter and mail itCreate a playlistGo to a local museumCook a new recipeCall a grandparent or elderly personGo to a movieGo see live musicDo a sheet maskMeditateGo bowling or roller skatingWatch the cloudsCreate artBird watchingWash your carOrganize your space or closetPlay an instrumentPlay a sportLight candles or incenseSpend time aloneConnect with othersGo on a picnicGet someone to laughVolunteerSmell a flowerGo to the zooLearn a magic trick or new hobbyDo a craftDo something for someone elseSing in the showerRead a new bookWalk barefoot on soft grassTake a napPage 5
“My Safe Place”5 senses Guided Imagery ExercisePage 6
Daily Check-In:How are you feeling?Take a deep breath and place your feet firmly on the floor. Ground yourself into the place youare sitting or standing. Starting at the top of your head, scan down through your body all theway to your toes, noticing any tension you may be holding. Take a deep breath and payattention to what may be coming up for you today.Page 7
Summer GrowthVideosBody PositivityLindsey Kite: Body Positivity or Body Obsession? Learning to See More and Be Morehttps://www.ted.com/talks/lindsay kite body positivity or body obsession learning tosee more and be moreIskra Lawrence: Ending the Pursuit of Perfectionhttps://youtu.be/GR hq7OVzHUAshley Graham: Plus-size? More Like My Size.https://youtu.be/xAgawjzimjcCommunicationHow Miscommunication Happens (and how to avoid it)https://youtu.be/gCfzeONu3MoBeing a Good Listenerhttps://youtu.be/-BdbiZcNBXgWellcast: How to be More an Cain: The Power of Introvertshttps://www.ted.com/talks/susan cain the power of introvertsPower of Vulnerability/Listening to ShameBrene Brown: The Power of Vulnerabilityhttps://youtu.be/iCvmsMzlF7oBrene Brown: Listening to Shame:https://www.ted.com/talks/brene brown listening to shame?language enRelationshipsKatie Hood: The Difference Between Healthy and Unhealthy Relationshipshttps://www.ted.com/talks/katie hood the difference between healthy and unhealthylove?utm campaign tedspread&utm medium referral&utm source tedcomshareJoanne Davila: Skills for Healthy Romantic Relationshipshttps://youtu.be/gh5VhaicC6gWellcast: Guide to Maintaining Friendshipshttps://youtu.be/wDWLRcV7Tgg
Wellcast: Toxic People: How to End a Bad Relationshiphttps://youtu.be/blvJ2D2Q99MWellcast: How to Leave an Abusive Relationshiphttps://youtu.be/mSqIy-gjufEWellcast: Find a Roommate the Right Wayhttps://youtu.be/m Z00ku-U0UGary Chapman: The Five Love m/Self-Worth/Self-CompassionAdia Gooden: Cultivating Unconditional Self-Worthhttps://www.ted.com/talks/adia gooden cultivating unconditional self worth?language enNiko Everett: Meet Yourself – A User’s Guide to Building Self-Esteemhttps://youtu.be/uOrzmFUJtrsKristin Neff: The Space Between Self-Esteem and t: Automatic Thoughtshttps://youtu.be/UMIU-Uo8cZU
BooksLorrainne Bilodeau, MS The Anger WorkbookBrene Brown books The Gifts of Imperfection Daring Greatly Braving the WildernessSusan Cain Quiet: The Power of Introverts in a World That Can’t Stop TalkingGary Chapman The 5 Love Languages: The Secret to Love That LastsGlennon Doyle: Carry On, Warrior – The Power of Embracing Your Messy, Beautiful Life Untamed Love WarriorGary Finley Freedom from the Ties That Bind – The Secret of Self LiberationLaurie Helgoe Ph.D. Introvert Power: Why Your Inner Life is Your Hidden StrengthShad Helmstetter, Ph.D What to Say When You Talk to YourselfEric Hipple Real Men Do Cry: A Quarterback’s Inspiring Story of Tackling Depression andSurviving Suicide LossSusan Jeffers, Ph.D. Feel the Fear And Do It AnywayAlex Kendrick and Stephen Kendrick The Love DareMegan Logan, MSW, LCSW Self-Love Workbook for Women: Release Self-Doubt, Build Self-Compassion,and Embrace Who You AreDon Miguel Ruiz The Four Agreements
Susan Cain Quiet: The Power of Introverts in a World That Can't Stop Talking Gary Chapman The 5 Love Languages: The Secret to Love That Lasts Glennon Doyle: Carry On, Warrior - The Power of Embracing Your Messy, Beautiful Life Untamed Love Warrior Gary Finley
