You can download your own version here – why not print a few copies out and stick one on your bedroom wall, tuck another away in your bag and even hand a few out to friends and help them stay safe too.
Of course no listed suits everyone, nor it is exhaustive, so it is of course OK adapt or ignore the suggestions as appropriate for your own situation, but will hopefully help you take a moment to check a key few aspects.
If not, have a glass of water.
If not, get some food — something with protein, not just simple carbs. Perhaps some nuts or hummus?
If not, take a shower right now.
If not, do so right now. If you don’t have the energy for a run or trip to the gym, just walk around the block, then keep walking as long as you please. If the weather’s crap, drive to a big box store (e.g. Target) and go on a brisk walk through the aisles you normally skip.
Do so, whether online or in person. Make it genuine; wait until you see something really wonderful about someone, and tell them about it.
If not, jog for the length of an EDM song at your favorite tempo, or just dance around the room for the length of an upbeat song.
If not, do so. Don’t be afraid to ask for hugs from friends or friends’ pets. Most of them will enjoy the cuddles too; you’re not imposing on them.
If not, hang on until your next therapy visit and talk through things then.
That may be screwing with your head. Give things a few days, then talk to your doctor if it doesn’t settle down.
If not, put on clean clothes that aren’t pajamas. Give yourself permission to wear something special, whether it’s a funny t-shirt or a pretty dress.
Put on pajamas, make yourself cozy in bed with a teddy bear and the sound of falling rain, and close
your eyes for fifteen minutes — no electronic screens allowed. If you’re still awake after that, you can get up again; no pressure.
Pause right now and get something small completed, whether it’s responding to an e-mail, loading up the dishwasher, or packing your gym bag for your next trip. Good job!
Take a goddamn selfie. Your friends will remind you how great you look, and you’ll help fight society’s restrictions on what beauty can look like.
Give yourself ten minutes to sit back and figure out a game plan for the day. If a particular decision or problem is still being a roadblock, simply set it aside for now, and pick something else that seems doable. Right now, the important part is to break through that stasis, even if it means doing something trivial.
That can take a toll that lingers for days. Give yourself a break in that area, whether it’s physical rest, taking time alone, or relaxing with some silly entertainment.
Sometimes our perception of life is skewed, and we can’t even tell that we’re not thinking clearly, and there’s no obvious external cause. It happens. Keep yourself going for a full week, whatever it takes, and see if you still feel the same way then.
You’ve made it this far, and you will make it through. You are stronger than you think.
Download a PDF copy here https://drive.google.com/file/d/0B6A2F5ky9SELU0Zfd05YMEpyNUk/view
If you still don’t feel great – help is available – visit our finding help page for more information.
Also check the related topics:Depression Stress Anxiety Self harm Coping with grief Traumatic incidents Eating Disorders Suicide Psychosis and other mental illnesses Exams