Self-care isn’t always as simple as a bubble bath, and that’s OK. For many of the people who need it most, self-care can create a lot of stress simply by being yet another thing to do. As someone with chronic mental illnesses, I know that crises can really throw a wrench in your general self-care routine, leaving you feeling isolated and somehow a “failure” at managing your illness (spoiler alert: you’re not).
In the event of an emergency — be it a panic attack, an intense mood swing, or just a generally bad brain day — here are some acts of self-care you can do right exactly now to ground yourself and treat your brain with the love and care it deserves.
If you can manage it, go to sleep. This is a lot easier said than done, especially if your brain is in crisis mode. Breathing is the most common and obvious tip in steadying yourself for sleep — my favorite breathing technique is the 4-2-6. It’s the easiest to remember (4 + 2 = 6! Yay math!) and the perfect blend of simple and effective. Breathe in for four seconds, hold for two, and exhale for six. Do this until you feel calm. What you do while you practice this exercise is entirely up to you. Some people focus on counting, some assess their thoughts and feelings while they have their breathing under control, and some use the counts to tense and relax certain areas of the body as they wind down. If you are in an obsessive spiral and worry that counting out your breath will get you “stuck,” just follow the general pattern. Inhale. Hold. Exhale. Inhale. Hold. Exhale. (Watch: Mia Freedman talks about how she deals with her anxiety. Post continues after video.)