Activity

When you feel ready to begin…

Get present: 

– Take a few deep breaths in and out.

– Bring awareness into your body, and notice where you are emotionally right now, acknowledge the quality of your thoughts, and any sensations you feel in/around you..

– Remind yourself that whatever unfolds during this time is honorable.

Why do we create a sanctuary plan?

These practices are meant to bring you back to your center and self-regulate. This plan asks you to hone in on your awareness of your needs so that you can enact helpful tools for accessing calm before you become so upset that you lose control over your behavior and thoughts.

Let’s Begin

• Begin by reflecting on what you usually notice when you become distressed. What are the emotional cues or warning signs for you? Label the first section of your plan “My Cues.” Take a moment to answer for yourself: what are the physical sensations that let you know you are becoming angry or upset? What are the thoughts, or themes that most often come up when you are becoming angry or overwhelmed? And use the first page or first block of your sheet to list out some of those out.
• Next, label the next section “Support Systems.” In this section, take some time to name who and what offers you support in moments of distress. You are invited to think of and write down three people (and ways to contact them) who you can include in your support network. The people you list can offer a caring presence to help you talk through difficult emotions or situations. You might also name a couple of places that offer you support when trying to regulate yourself. Maybe the local park, your favorite tree, a spot in your backyard.
• The next section is your “Self-Care Menu.” What are some things that you can do to self-soothe and help you access calm? It’d be good to list here some actionable behaviors that don’t add to your stress by requiring too many moves to get them done.
  • Some examples of the coping strategies you might use in moments when you need some self-care: take a walk; count backward from 10; create physical distance between you and the person or situation making you upset; find time for noncompetitive play; read or listen to music; run your hand under cold water; splash your face with cold water and rocking.
• The last section that you should write is one statement that reminds you to access calm. Something that you can read or say out loud to yourself that is a reminder or affirmation of your healing goal or a few words that bring you back to your center.