Reminder:
Use physical tools when mood/anxiety is above a 7 out of 10.
Use cognitive tools when mood/anxiety is below a 7 out of 10.
| Support Time Frame | Physical Tools | Cognitive Tools | Social Tools | Environmental Tools |
|---|
| Immediate Support | - Ativan
- Feet on the ground
- Just don’t move
- Glass of juice
- Square breathing
- Actively swallowing
| - Identify 5 senses
- Waves and doors visualization
- Containers visualization
| - Call a close friend (Aarani, Cas, Jazz, Miranda, Jenn)
| - Here 24/7 9-8-8 or 1-844-437-3247
- Go to parent’s house
- Have a friend sleep in guest room
|
| Long Term Support | | - I eat to achieve my long-term goals
- Establish reward incentives
- Set meaningful expectations
- One thing a day that brings joy
- PAS goals (physical, achievement, social)
| - Plan ahead a calendar of social events
| - Clean my house
- Bath
- Go outside (ex. sit on the back deck)
|
| Maintenance Support | - Medication
- Eat 3 meals a day
- Walk Echo every day
- Goldilocks sleep
- Movement activities (dancing, aquafit, agility)
| - Noticing, labelling, and challenging thoughts
- Identify, name, challenge thinking traps
- Identify positives and gratitude
| - Timed hobbies (reading, knitting, sewing, crafts)
- Attend in-person gatherings
- Social movement classes
| - Achievement wall decorations
- Photos and art on walls
- Dr Moss appointments
- Hair dye & tattoos
|
Samantha Fowler 