Mental Health Emergency Kit

“We have the opportunity, even in difficult times, to let our spirit shine” ~Jack Kornfield

1. As much as possible, intentionally pick a positive activity to set the tone for your day

• A cup of tea or coffee

• Set aside time to journal and reflect on your emotions (we call this emotional hygiene)

• Start an arts and crafts project (YouTube is loaded with DIY)

• Have a conversation or call with a friend, mentor, or loved one

• Don’t let your first and last activities of the day involve the coronavirus!

2. Exercise

• Get outside for fresh air on a walk or bike ride

• Go to a park or waterfront if allowed

  • The beauty of spring is unfettered by the virus

• Dig in the garden or make a small planter; join your community garden

• Join a virtual exercise class or workout to online programs

 3. Maintain a regular sleep schedule

• Keeping a steady wake time (not varied by more than 2 hours) is the most reliable way to maintain a consistent circadian rhythm

• Use the bed only for sleep and sex

• Disengage from screens at least one hour prior to bed and during nighttime awakenings - choose something boring to read or do instead

 4. Social closening

• Call friends and loved ones, check in with someone once daily

• Make a date with someone via an online platform like Google Hangout, FaceTime, or Zoom

• Start or join an online community where you share fitness routines, nutrition info, recipes, crafts/works of art, whatever floats your boat

5. Random acts of kindness

• Doing acts of altruism and generosity boost feel-good chemicals in the brain and increase our sense of connection

• Help a neighbor

  • e.g., Share seeds, tools, or gardening tips

6. Mindfulness

• Mindfulness has demonstrated positive effects on cognitive functioning, immune functioning, and interpersonal relationships

• Loving kindness (also called metta) and compassion focused meditations highlight social connectivity, even in the absence of physical proximity to others

  • This is sometimes referred to as shared humanity

7. Create boundaries with news and media

• Focus on one or two validated sources of news for no more than 2 hours/day

• If you need to, set a timer for 30 min increments of taking in news and when the time beeps, switch to a different activity

What about families?

Join immediate family members who cohabitate together in a family meeting

• Take a moment to level-set together

  • Collaboratively decide on new norms for expectations and routines

• Agree to support each other and act with kindness and grace

• Discuss your self-regulation strategies and how each individual will respond to their own stress and needs

  • i.e., “I will go pet the cat or go outside when I need a moment to myself or need to ‘cool off’”

• Engage in a daily gratitude exercise

  • Listen while each person shares 3 things they are grateful for (it doesn’t matter how grand or how small)

    • In this way we add to and borrow from each other’s positive perspectives and experiences to boost mood and increase connection