• Take a walk outside

• Write a love letter to yourself

• Write about something you are grateful for in your life (it can be a person, place, or thing)

• Create a happy playlist and a coping playlist

• Treat yourself to a favorite snack

• Watch your favorite movie

• Forgive someone

• Forgive yourself

• Say thank you to someone who has helped you recently

• Create a DIY self-care kit of things that make you feel better

• Take your medication on time

• Take a new fitness class at the gym (yoga, Zumba, etc.)

• Plan a lunch date with someone you haven’t seen in a while

• Pamper yourself with an at-home spa day

• Take a day off from social media and the Internet

• Reach out to your support system

• Cuddle with your pets or a friend’s pet

• Take the time to stop, stand and stretch for 2 minutes

• Wake up a little earlier and enjoy your morning cup of tea or coffee before the morning rush

• Take a hot shower or bath

• Take yourself out to dinner

• Volunteer

• Start that one project you’ve been contemplating for a while

• Sit with your emotions, and allow yourself to feel and accept them. It’s okay to laugh, cry, just feel whatever you’re feeling with no apologies!

• Cook a favorite meal from scratch

• Take a 5-minute break in your day

• Compliment someone (and yourself, too!)

• Give yourself permission to say no

• De-clutter your mind: write down five things that are bothering you, and then literally throw them away

• Donate 3 pieces of clothing that you no longer wear

• Take the time to find five beautiful things during your daily routine

• Take a mental health day from school, work, etc.

• Take a nap

• Reach out to the Lifeline

If you or someone you know is in immediate distress or is thinking about hurting themselves, CALL or TEXT the National Suicide Prevention Lifeline at 988 or the toll-free TTY number at 1-800-799-4TTY (4889). or go to the National Suicide Prevention Lifeline website at https://988lifeline.org

All information was written and gathered from https://988lifeline.org/help-yourself/

A safety plan is designed to guide you through a crisis. You can get help and feel safer as you continue through the steps. Keep your plan easily accessible in case you have thoughts of hurting yourself.

1. Recognize your warning signs: What thoughts, images, moods, situations, and behaviors indicate to you that a crisis may be developing? Write these down in your own words.

2. Use your coping strategies: List things that you can do on your own to help you not act on urges to harm yourself.

3. Socialize with others who may offer support and a distraction from the crisis: List people and social settings that may help take your mind off difficult thoughts or feelings.

4. Contact family members or friends who may help resolve a crisis: Make a list of supportive people you feel you can talk to when under stress.

5. Contact mental health professionals or agencies: Make a list of clinicians' names, numbers, and/or locations, local emergency rooms, and crisis hotlines. Put the Lifeline number, 988, into your phone.

6. Ensure your environment is safe: Have you thought of ways in which you might harm yourself? Work with a counselor to develop a plan to limit your access to these means.

Copy and paste the link below into a browser to make your Safety Plan.

https://988lifeline.org/wp-content/uploads/2022/01/National_SPA.pdf?_ga=2.11015476.1470148923.1663204940-2038297884.1662511833

All information was written and gathered from: https://988lifeline.org/help-yourself/

Ask for help. Don’t be afraid to reach out to friends and trusted adults in your life for support. You can also call the 988 Suicide & Crisis Lifeline any time — calls are confidential.

Make a safety plan. A safety plan can help guide you through difficult moments and keep you safe.

Family conflicts, relationship hardships, school pressures, and discovering your identity can feel overwhelming and impossible to deal with alone. Losing relationships and important people in our lives can also feel overwhelming. Seeking support can make these changes manageable.

Love and friendship are all about respect. Toxic or unhealthy relationships can negatively affect you. Whether you’re dating or building new friendships, remember your rights. If you’re being bullied, help is also available.

All information was written and gathered from https://988lifeline.org/help-yourself/

You don't have to deal with this crisis on your own. Those you choose to confide in can provide encouragement and help you through a crisis.

Your World

You are part of a larger whole, and you matter. You may feel less isolated when you’re connected more to others. Consider joining an interest group, volunteering, taking a class, or starting a new hobby.

Your Social Networks

Social media is a place to share how you’re feeling and hear the stories of others who have felt the same. Connecting to people through technology may help you remember that you are not alone and may find others with similar interests.

Your Community

Whether your community is at work, school, church, or a club or a team, having a group of people who encourage help-seeking and support is one of the most important aspects of suicide prevention.

Your Circle Of Trust

Relationships with friends, family and significant others built on trust and companionship are a protective factor against suicidal thoughts and behaviors. It’s important to find the people in your life that you can always confide in, feel comfortable around, and can contact at any time. Surround yourself with positive people who motivate you to be your best.

All information was written and gathered from https://988lifeline.org

Leaning on your support network can help you cope during difficult moments and is an important step in getting help and moving forward.

Express Yourself

During difficult situations, it’s natural to shut down, but keeping your emotions bottled up makes it harder for your support network to help you. Reach out to people you trust who can be sympathetic and non-judgmental.

Keep an Open Mind

Keep in mind that the advice and support of others come from a good place. We may not necessarily agree with the advice we’re given, but staying open-minded and receptive to outside perspectives and opinions can help strengthen your support network.

Show Appreciation

The people in your support network will stick with you through thick and thin, but it’s also important to remember that friendships and relationships are two-way streets. Express your appreciation for the love and support that these special people bring into your life.

All information was written and gathered from https://988lifeline.org

First, determine how much your symptoms interfere with your daily life.

Do I have mild symptoms that have lasted for less than two weeks?

Feeling a little down

Feeling down but still able to do job, schoolwork, or housework

Some trouble sleeping

Feeling down but still able to take care of yourself or take care of others

If so, here are some self-care activities that can help:

Exercising (e.g., aerobics, yoga)

Engaging in social contact (virtual or in person)

Getting adequate sleep on a regular schedule

Eating healthy

Talking to a trusted friend or family member

Practicing meditation, relaxation, and mindfulness

Talk to your health care provider if the symptoms above do not improve or seem to be worsening despite self-care efforts.

Do I have severe symptoms that have lasted two weeks or more?

Difficulty sleeping

Appetite changes that result in unwanted weight changes

Struggling to get out of bed in the morning because of mood

Difficulty concentrating

Loss of interest in things you usually find enjoyable

Unable to perform usual daily functions and responsibilities

Thoughts of death or self-harm

Seek professional help:

Psychotherapy (talk therapy)—virtual or in person; individual, group, or family

Medications

Brain stimulation therapies

For help finding treatment, visit the NIMH Help for Mental Illnesses webpage.

If you are in crisis, call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

National Institutes of Health

All information was written and gathered from The National Institute of Mental Health

https://www.nimh.nih.gov/health/publications/my-mental-health-do-i-need-help?utm_campaign=shareNIMH&utm_medium=Portal&utm_source=NIMHwebsite

While mental illnesses affect both men and women, the prevalence of mental illnesses in men is often lower than in women. Men with mental illnesses are also less likely to have received mental health treatment than women in the past year. However, men are more likely to die by suicide than women, according to the Centers for Disease Control and Prevention. Recognizing the signs that you or someone you love may have a mental disorder is the first step toward getting treatment. The earlier that treatment begins, the more effective it can be.

Warning Signs

Men and women can develop most of the same mental disorders and conditions but may experience different symptoms. Some symptoms include:

• Anger, irritability, or aggressiveness

• Noticeable changes in mood, energy level, or appetite

• Difficulty sleeping or sleeping too much

• Difficulty concentrating, feeling restless, or on edge

• Increased worry or feeling of stress

• Misuse of alcohol and/or drugs

• Sadness or hopelessness

• Suicidal thoughts

• Feeling flat or having trouble feeling positive emotions

• Engaging in high-risk activities

• Aches, headaches, and digestive problems without a clear cause

• Obsessive thinking or compulsive behavior

• Thoughts or behaviors that interfere with work, family, or social life

• Unusual thinking or behaviors that concern other people

Mental disorders can be treated: If you are unsure where to seek help, ask your family doctor or visit NIMH’s Help for Mental Illnesses webpage. Communicating well with your healthcare provider can improve your care and help you make good health choices. Read about tips to help prepare and get the most out of your visit. For additional resources, including questions to ask your healthcare provider, visit the Agency for Healthcare Research and Quality.

If you or someone you know is in a crisis, get help immediately. You can call 911 or call or text the 988 Suicide & Crisis Lifeline at 988.

All information on this page was gathered from the National Institute of Mental Health at https://www.nimh.nih.gov/health/topics/men-and-mental-health. Please go to the link for more information.

To stop bullying, it is important to take action and address the issue head-on. Here are a few steps that can be taken to prevent and stop bullying:

Speak up: If you or someone you know is being bullied, it's important to speak up and tell someone you trust, such as a parent, teacher, or counselor.

Support the victim: Show support for the person who is being bullied. Let them know that they are not alone and that you are there to help.

Encourage others to speak up: By standing up against bullying, you can encourage others to do the same.

Educate others: Inform others about the negative effects of bullying and how they can help stop it.

Get involved: Participate in anti-bullying programs and events in your school or community.

Hold bullies accountable: Consequences for bullies should be clear and consistent.

It's important to remember that everyone has a role to play in preventing and stopping bullying. Working together can create a safer and more inclusive environment for everyone.

What is a Sensory Self-Soothing Kit?

A sensory self-soothing kit provides a range of tools and resources that engage the senses and offer comfort and relaxation. The kit can include the following: 

Fidget toys

Stress balls or squishy toys

Aromatherapy items 

Calming visual aids

Noise-canceling headphones

Guided meditation or relaxation recordings

By using the items in the kit, you can develop self-regulation skills. Also, you can redirect your focus and find a sense of calm during challenging moments or when feeling overwhelmed. 

You can create a kit based on personal preferences and individual needs or email info@inhernamkp.org for a free kit. Free kits will be sent to individuals in the US only. All other requests will receive step-by-step instructions on how to make a kit. 

Read our Blog - Finding Peace Within: The Power of Sensory Self-Soothing Kits for Mental Health for more information about the purpose and benefits of these kits.