| Abuse survivors, when they are going through rough | | | | rough days. Physical activity helps ground you in the |
| times, are likely to find self-care difficult. Here is a | | | | present, and it relieves depression. What will work for |
| checklist to guide you through those tough days. | | | | you on an ongoing basis? Join a fitness program. |
| 1. Spiritual care. Pray. Read sacred scripture. Be | | | | Take swimming lessons. Play tennis. Are you a |
| involved in a 12-step program. Whatever your beliefs, | | | | runner? Do you ride bicycles? |
| spirituality nurtures a person's heart and soul, all that | | | | You are worthy of being fit. You are a frisky colt or |
| is good within oneself. Begin and end the day with | | | | perhaps a chestnut stallion. |
| spiritually caring for yourself. | | | | 5. Laugh. I'm not kidding. View humorous DVDs, CDs, |
| You are worthy of care from your Higher Power. | | | | old TV programs, or read books that make you |
| You are a new creation being nurtured by our | | | | laugh. Do you know that author, Norman Cousins, |
| Beloved Creator. | | | | cured his cancer by making sure he laughed every |
| 2. Personal hygiene. Make sure you bathe, shampoo, | | | | day. The endorphins released by laughing lift |
| and brush your teeth. Sounds obvious doesn't it? Yet, | | | | depression, and ease both physical and emotional |
| these are the things that go by the wayside so | | | | pain. |
| easily. This is a good time to treat yourself to a | | | | You are worthy of laughing heartily. You may not be |
| bubble bath or fragrant body wash and shampoo. | | | | a dancing elephant, but how about a dancing giraffe? |
| A corollary is to wear clean fresh clothing every day. | | | | 6. Self-Affirmation. Do you value yourself? Survivors |
| Dress up not down. Sloppy clothing reinforces | | | | have great difficulty in valuing themselves. When I |
| self-negation. Attractive clothing reinforces good | | | | was a teenager and young adult I covered my |
| self-esteem. | | | | mirror, and would not look at my reflection in store |
| You are worthy of tender loving care. You are a | | | | windows. I hated myself. I had suicidal thoughts at |
| precious treasure, a rare jewel. | | | | times. It has been a life-long process to learn to |
| 3. Nutrition. Have a "Healthy Emergency Menu Plan" | | | | believe in myself. Doing self-affirmation breaks open |
| planned and written down for the difficult days, and | | | | the rock shell of self-hatred and self-negation and lets |
| have foods stocked. Breakfast might consist of | | | | the light come in. |
| yogurt, applesauce, a piece of toast, and a glass of | | | | Start a written list of self-affirmations, even if you |
| orange juice. For lunch try a garden salad, banana, a | | | | don't believe them. Here are some starters: I am |
| bowl of soup or half a sandwich, and a glass of milk. | | | | worthy of tender-loving care. I am worthy of good |
| At dinner, make sure you have a piece of good | | | | health. I am worthy of being fit. I have gifts and |
| protein, a vegetable, small potato or rice, a fruit, and | | | | talents. I am a child of God. I am worthy of good |
| a glass of milk. Need more calories than this simple | | | | healthy relationships. Add to your list. Write a hundred |
| menu provides? Add them wisely. Write them down | | | | affirmations. You are worthy of at least that many. |
| on your emergency menu plan. | | | | You are worthy of developing your gifts and |
| Stay away from fast foods, salty foods, and | | | | yourself. You are a soaring eagle, an unfurled flag. |
| sweetened foods. Don't turn to alcohol. Drink plenty | | | | Having an Emergency Self-Care Plan is essential to |
| of water, around 8 glasses a day. Mint tea will help | | | | abuse survivors' well-being. All survivors experience |
| soothe the stomach and the nerves. | | | | periods of depression that are accompanied by loss |
| You are worthy of good health. You are an unfolding, | | | | of self-worth and self-care. This Emergency Self-Care |
| beautiful lily or a cactus flower. | | | | Plan provides a checklist to follow when times are |
| 4. Exercise. What is important is to have an ongoing | | | | tough. |
| fitness program that you especially rely on during the | | | | |