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Self Care

Self Care
Photo by Max van den Oetelaar / Unsplash

Before diving into these reflections, it's important to pause and check in with yourself. Reading about personal experiences, especially those involving trauma, healing, and difficult emotions can stir up our own memories and feelings. This isn't just about being careful, it's about being intentional. Self care isn't selfish, it's necessary. Taking a few moments to prepare yourself creates a safe container for whatever emotions might arise.

Grounding before you read

Take a moment to ground yourself before you begin.

Box Breathing (4-4-4-4)

  1. Breathe in slowly through your nose for 4 counts
  2. Hold your breath for 4 counts
  3. Exhale slowly through your mouth for 4 counts
  4. Hold empty for 4 counts
  5. Repeat 3-4 times

Notice your feet on the floor. Feel the chair supporting you. You are safe in this moment.

After You Read

If the reading brought up strong emotions, let's release some of that energy.

5-4-3-2-1 Grounding

Look around and notice:

  • 5 things you can see
  • 4 things you can touch
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

Releasing Breath Take a deep breath in, then exhale with a sigh or sound - let it all out. Do this 2-3 times. It's okay if emotions come with it.

Journaling Prompts

If something in these reflections resonated with you, writing can help you process what came up. You don't need to share these with anyone - this is just for you.

Prompts to explore:

  • What emotion am I feeling right now? Where do I feel it in my body?
  • Did this reflection remind me of something from my own life? What memories surfaced?
  • What would I want to say to my younger self about this?
  • What do I need right now to feel safe and cared for?
  • If this feeling/memory had a color, shape, or sound, what would it be?
  • What's one small thing I can do today to honor what I'm feeling?
  • What boundary do I need to set for myself moving forward?

Free writing: Set a timer for 5-10 minutes and just write without stopping. Don't worry about grammar, spelling, or making sense. Let your hand move and see what comes out.

Remember: healing isn't linear, and there's no 'right' way to process difficult emotions. Be gentle with yourself. If you need additional support, please reach out to a trusted friend, family member, or mental health professional. You don't have to do this alone.

Here are some mental health support lines in New Zealand: