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Prepare a self-care package to cope with emotional emergencies

My sister thoughtful like our mother is known for her care packages. When seeing us off before a vacation, she would pack each of our kids a bag of treats along with activities to keep them occupied for the trip.

My sister thoughtful like our mother is known for her care packages.

When seeing us off before a vacation, she would pack each of our kids a bag of treats along with activities to keep them occupied for the trip. After Christmas dinner, she packed my care package of turkey, stuffing and yams for the next days lunch.

Though you may not have a sister or aunt who does this, you need and deserve pampering Why not pack your own self-care package? Also called coping kits, these emotional emergency crash kits are invaluable tools for our mental wellbeing. We may need them for our down days, when we are grieving a loss, struggling in our relationships or just feeling blue. They can provide perspective and strength when we are stressed, anxious or worried, and they can help us get through a panic attack. Without preparing a self-care package, we may default to more maladaptive coping habits. Smoking, drinking, using drugs and overeating may make us feel better for the moment while sabotaging our health. So what are the essential contents of your self-care package?

You may need printed step-by-step instructions to remind you what to do in the event of a panic attack or an emotional crisis. In the heat of the moment when you are feeling overwhelmed, you may not remember them.

The instructions for coping with a panic attack may include a reminder to take slow easy breaths or recite positive, calming aphorisms and imagine your body calming with each slow breath. Consider writing a letter to your future self and putting it in your coping kit. It could remind you of your personal strength, the people and things that you appreciate, what you believe in, and the conviction that you will get through this tough time as you have before.

We all need a little coaching when we feel overwhelmed. Emotions can hijack our minds and narrow our perspectives.

Your rainy day coping kit may include objects such as photos that remind you of that which makes life worthwhile, particularly your positive relationships. Include cards and messages from them. In case of an emotional emergency, include your lifelines the people you should call. These are the ones who care about you and can give you a positive perspective.

Of course, every self-care package should include lifes little pleasures: your favourite songs, your favourite movies and even a modest serving of your favourite comfort food. Your self-care package can be a physical box (always handy in case of an emergency), in your smart phone or on your computers desktop. Take the time to prepare your own. It doesnt hurt to open it regularly and to pamper yourself.

What you cant pack into any physical or virtual self-care package is an activity you always enjoy. Whatever it is, you should do it today and any day when you need a lift.

Davidicus Wong is a family physician at the PrimeCare Medical Centre.