Self-Awareness & Self-Care Tool Kit
Transcript of Self-Awareness & Self-Care Tool Kit
Self-Awareness& Self-Care
Tool Kit
Asia CMS
IT’S OKAY
YOU ARENOT CRAZY
TAKE CARE OF YOURSELF
HOWCAN I
HELP?
THERE’SHELP
YOU ARE
WORTHY
YOU ARE PRECIOUS
YOU AREVALUABLE
YOUARE
LOVED
IT’S OKAYTO HAVEA HARDDAY
YOU’RENOTALONE
YOU’RENOT
HOPELESS
On 30th January, 2020 the Director General of WHO declared the Novel Coronavirus outbreak a Public Health Emergency of International Concern
(PHEIC), WHO's highest level of alarm...
https://www.who.int/emergencies/diseases/novel-coronavirus-2019/interactive-timeline/#!
India records highest single-day Covid recoveries, crosses 2 million-mark
Total number of recoveries has crossed 2 million today
with highest-ever single day recoveries of 60,091 in
the last 24 hours.With 64,531 people testing
positive in a day, India's COVID-19-19 tally climbed
to 27,67,273 on Wednesday, while the recoveries
crossed the 20-lakh mark pushing the recovery rate
to 73.64 per cent, according to the Union
Health Ministry data.Odisha reports 2,589 new
casesAmong the new cases,
1,574 are from quarantine centres, while the
remaining 1,015 are local contact cases.
19 August, 2020, 03:11 PM IST https://economictimes.indiatimes.com/news/politics-and-nation/coronavirus-india-latest-news-and-updates-august-19/liveblog/77624703.cms
The chief of the World
Health Organization
(WHO) has predicted that
the effects of coronavirus
will be felt for decades to
come and urged everyone
to learn to live the virus.
Coronavirus cases were first
reported in China in
December last year. The
WHO declared it a
pandemic in March.
Since December, 17,600,740
cases have been reported
from around the world,
according to the Johns
Hopinks University. The
death tally stands at
679,600.
Mexico's coronavirus death
toll is now the third highest
in the world behind the
United States and Brazil,
reports AP.
Mexican health officials on
Friday reported 688 new
deaths, pushing the
country's total to 46,688.
That put Mexico just ahead
of the UK, which has 46,119,
according to the tally by
Johns Hopkins University.
Bangladesh recorded 2,199
new cases on Friday with 21
deaths. The country's
caseload now stands at
239860 and the death toll
at 3,132.
Vietnam, a former success
story, is struggling to
control an outbreak
spreading in its most
famous beach resort. In
Vietnam, a third person
died of coronavirus
complications, officials said
Saturday, a day after it
recorded its first-ever
death. The country is
struggling with a renewed
We must learn to live with this virus: WHO chiefTuesday, August 18, 2020
YOUR RIGHT TO KNOW
https://www.thedailystar.net/coronavirus-deadly-new-threat/news/we-must-learn-live-virus-who-chief-1939401
Coronavirus to have significant economic impact on developing Asian countries: ADBA new study released by the The Asian
Development Bank (ADB) on Friday suggests that coronavirus will have a
significant impact on developing Asian
economies through numerous channels.
Sharp declines in domestic demand, lower tourism and business travel, trade and production linkages, supply disruptions, and
health effects are expected — depending on how the virus evolves, a press release from the ADB said.According to the ADB, the
DAWN.COMTODAY'S PAPER | AUGUST 18, 2020
A brewing storm’: Economic impact of COVID-19-19 on Sri Lanka
Tue, 18 Aug 2020 Today's Paper
http://www.dailymirror.lk/features/A-brewing-storm-Economic-impact-of-COVID-19-19-on-Sri-Lanka/185-185879
Over a quarter of the world’s population is
currently under movement restrictions. For the first
time in recent human
history, coronavirus has shattered the myth that the economy must come first. While public health concerns, undoubtedly,
should take precedence over all other
considerations when dealing with the
COVID-19-19 pandemic, it
would be unwise to ignore the economic costs of the
current situation.
Earlier date of August 17 for resumption of flights,
long-distance bus travel, and start of school
admissions has been pushed back by at least 15
days.According to the John
Hopkins University (JHU) data, India has now
overtaken Turkey and is the ninth most affected
nation in terms of COVID-19-19 cases after the
US, Brazil, Russia, UK, Spain, Italy, France and
Germany. China has confirmed 84,106 cases
and 4,638 deaths from COVID-19-19 so far,
according to the JHU.
Nepal braces for a return to locked-down life as rise in Covid-19 cases rings alarm bells
Tuesday, August 18, 2020Without Fear or Favour
https://tkpo.st/3kAnY3f
Why this tool kit?The Corona pandemic has affected our lives, relationships, careers, finances, physical and mental health. It has aggravated our feelings of stress, anxiety, loss, grief and fear. We all need support and care to help us through these times. This tool kit is designed to aid our self-care, wellness and strengthen our support systems to deal with our multitude of feelings and challenges.
Who is this for?It is primarily designed for 20 to 40 year old South Asians, to work through the stress and struggles of this pandemic. It is a self- reflective tool to help meander through these uncharted times.This workbook is designed to be used in multiple ways: ◆ Individually for your own reflection.◆ Two or more in a small group to work through and learn together.◆ With a facilitator using it with one or more people.
What this tool kit hopes to achieve:◆ Provide a space to reflect on our challenges and validate our experiences and
feelings ◆ Help us become self-aware and accept that self-care is essential and not selfish ◆ Present options of practical self-care essentials that we can practise for improving
our coping mechanisms and wellness outcomes◆ Provide referrals and contacts when we need help
Approach of the tool kit: Narrative style, personalised, relatable, material that can be used independently or as part of a small group.
Individuals guide to using the workbook Each of us are unique and so are our journeys. We value your story, your feelings, your strengths and your struggles. You are free to use this material in whatever way works for you. The guidelines here are to help you through the process.◆ Take all the time you need to reflect and express yourself in any form you are
comfortable with - words, images, drawings, symbols and making things. ◆ The worksheets are there to help you reflect. ◆ Do not let them restrict you.◆ Use the worksheets as an aid alongside any other material you may find helpful. ◆ After you have gone through the workbook, if you feel the need for support or help,
please reach out to professionals, friends or family.◆ If you do not have access to help, use the contacts given at the end of the workbook.
The COVID-19 pandemic has affected everyone and we are all trying to cope.
This series is created to help people navigate through the complicated times of COVID-19, by addressing key mental health issues that are emerging. These include self-awareness and self-care, dealing with grief & loss, and building resilience.
COVID-19 has changed lives as we know it. The lockdown, loss of jobs, grief of losing loved ones, stress of managing home and office, and the fear of being infected are all taking a toll on us.
Feelings of stress,
anger, anxiety, loss,
grief, fear and hopelessness
can crowd our minds and
hearts, leaving us overwhelmed
and exhausted.
But being aware of our feelings and caring for ourselves and others can help us through these difficult times.
In the pages that follow, read the stories of Aisha
and Anand, who are going through the stress, worry
and frustration of being in a pandemic. Selena suggests
different ways to help them navigate through this crisis.
SELF-AWARENESS & SELF-CARE
TOOL KIT
I am overwhelmed
and desperate! I cannot go on
like this anymore! Is there any way
out of this situation?
I am so stressed because Ma and Baba
are so far away and alone. Are they going to be ok and not fall sick? What if there is
no help available when they need it?
Oh, this pandemic has destroyed
peace in my life! Boss wants targets
to be reached, family wants
variety of dishes every few hours...
Aisha’s COVID-19 Struggles
Kids want my attention all the
time. School wants me to be there to monitor
all my child’s school work…
Am exhausted, angry and
scared, I am shouting at my kids… I am not able to get all
the things done….Am
going crazy…
And hubby! He is in front of
the laptop all the time…
Feeling hopeless and
fearful. What’s gonna
happen?
Boss is increasing work load and
making pay cuts. Bills and EMI are
mounting, Can’t sleep! I am stressed out - if I lose my job,
what will I do?
Am so angry, frustrated,
worried! Can’t sleep at night and am tired and irritated
all day.
Oh, this pandemic!
When will it end? No peace at home and no chance of
going out.
Aai and Baba have no help in the village. How will they
manage?
Wife is always complaining that I am not helping
her. We fight a lot these days! Kids are chewing my
head off too!
Anand’s COVID-19 Troubles
My COVID-19 ExperienceLike Aisha and Anand, you might have also gone through various experiences.
Express your feelings by drawing or writing in the bubbles below. Don’t forget to
write your name at the top of this page.
Selena says, "COVID-19 has changed life as we know it”.
Aisha and Anand, what you are feeling is normal! These are uncertain times and
our regular lives have been affected.
Coping with the stress of managing home and office, caring for those close by and
worrying about those far away, while dealing with the dangers of Covid can all be exhausting and draining.
It's normal to feel fear, worry, anger, guilt,
sadness and experience mental stress. We need to acknowledge our feelings
and accept them.
This pandemic is taking a toll on all of us. We all need time to process what we are going through.
Reach out and seek help! You
need not struggle alone in silence.
Self-care is essential so that
we can stay healthy and be
available for others. If we are
not ok, we cannot help others
either.
However, we don’t have to
suffer silently. We can help ourselves by
evaluating how we are doing and
learning ways in which we can deal with our situation.
How has COVID-19 altered our world?Is what Selena says true? Has COVID-19 changed life in your society?
Write, draw or discuss ways in which life has changed for you, and what has
remained the same.
What has changed(Living with COVID-19)
What has not changed?
What is Self-Care?Taking care of yourself is not selfish!
Write, draw or discuss what words or images come to your mind when you
think of self-care. Take your time to think about what self-care means to you.
Aisha and Anand, self-care is not selfish and self-awareness is not self-centeredness.
‘Love your neighbour as yourself’, starts with the assumption that we love and care for ourselves, without which we cannot love others. Without that we cannot love others.
When we constantly neglect our needs and feelings, even if it is to care for others, it doesn’t end well. We could become tired, overwhelmed, exhausted or totally burnt out. This will make us irritable and impatient with others. Conflicts, strife and stress will multiply and peace of mind will be lost.
As they say before takeoff, "Wear your own mask before helping others with theirs."
When we learn to love and accept ourselves, we realise we are valuable and unique. When we listen to our needs, we learn self-awareness and self-care.
As we build ourselves up and grow stronger, we are able to meet our needs and the needs of others.
“Self-care is not self-centeredness.”
Negative images or words including any stigma associated with self-carePositive images or words
BREAK THE STIGMA ON SELF-CAREHow is self-care viewed in your family or community? Is it considered as an
essential or is it seen as an act of selfishness?
Write, draw or discuss the words or images that come to you as you think of
society’s idea of self-care:
IT’S OKAY
“CRAZY!”
“YOU GO TO THERAPY?!!”
“OVERLY SENSITIVE”
“GET OVER IT”
“YOU’RE BEINGSELFISH”
“YOU’RE BEINGA BURDEN”
“YOU’RE WEAKMINDED”
“YOU’RE TOOMUCH TOHANDLE”
“YOU TAKEMEDS?”
“YOU’RE BRINGINGEVERYONEELSE DOWN”
“MENTALHEALTHISN’T REAL”
“THERE ARE OTHERS THATARE WORSEOFF THAN YOU”
#BREAKING THE STIGMA ON SELF-CARE
YOU ARENOT CRAZY
TAKE CARE OF YOURSELF
HOWCAN IHELP?
THERE’SHELP
YOU AREWORTHY
YOU AREVALUABLE
YOU ARELOVED
IT’S OKAYTO HAVEA HARDDAY
YOU’RENOTALONE
YOU’RENOTHOPELESS
Consequences of Self-NeglectIf we neglect caring for ourselves, especially during these
times, what could be some of the effects?
Write, draw or discuss the words or images that come to you
as you think of the impact if you neglect to care for yourself.
Self-Awareness ChecklistHow are you coping with life during this crisis?
Please click the link below to find out how you are doing and what you can do to help yourself.
Click here for the Self-Awareness Checklist:
https://www.tryinteract.com/share/quiz/5f3cb36603bed50014723dae
YOU ARE IN RED ZONE!
STRESS IS OVERWHELMING YOU.
TAKE CARE AND SEEK HELP!
YOU ARE IN
YELLOW ZONE!YOU ARE COPING WELL!
BUT THERE ARE SOME STRESSORS
YOU ARE IN
GREEN ZONE!WELL DONE!
YOU ARE DOING GREAT!
My Self-Awareness ZonePlease take time to try the Self-Awareness checklist. Which zone are you in?
Discuss with a friend or in a small group what you felt as you did the checklist.
What did it bring up?
I am in ...zone
What feelings have you been experiencing in recent times?
I feel...
SAY NO
SLEEP
Self-Care EssentialsHere are some self-care steps that you can incorporate into your daily life. You can add to this list. Most importantly, do the things that you know will help you.
RELAX
ADD
ACT
CONNECT
CELEBRATE
BUILD RHYTHM
SEEK
REDUCE
MOVERECEIVE
HELP
EAT
Self-Care EssentialsYou are the best person to know what helps you stay healthy and well.Read through the self-care essentials pages and fill in your own self-care essentials in the balloons below by writing them down or drawing in them.
These are the balloons that help me, so I want to hold on to them.
These are the things that I would like to reduce or let go as they do not help me
stay well.
Write or draw in the balloons what you would like to let go off.
EAT Eat healthy,
stay hydrated and have meals at
regular times.
Building a lifestyle of Self-Care
MOVE Be physically
active and exercise or play
a sport daily.
SLEEPGet atleast 7 to 8 hours of quality sleep
at night regularly.
SEEK Find ways to
grow spiritually and find comfort
and peace.
BUILD RHYTHM Have a routine or schedule for
daily life that gives comfort and purpose.
CONNECT Keep in touch
with close family and friends. Be open and share with each other.
Don’t isolate yourself.
RELAX Take an hour off to relax and do something you enjoy. Practise
meditation and breathing
exercises to relax and calm yourself.
CELEBRATE Celebrate
everything you do. You are unique and valuable. Do
not let circumstances or people make
you believe otherwise.
Celebrate YOU!
ACT Be purposefully
engaged. Do things that help you and others.
ADDKnow what
helps you and add more of
those activities into your life.
e.g. listening to music,
connecting with friends, playing
together as a family, laughing
and joking.
REDUCE Identify and
reduce activities that
stress you. e.g. listening to too much news,
excess screen time.
SAY NOWhen you have too much to do
at work or at home and are
feeling exhausted, it's ok
to say NO.
RECEIVE HELP When you feel
overwhelmed or unable to cope, reach out and seek help from
friends and family or from professional
counselors. Do not struggle in
silence.
My Wellness PlanThink and list down your daily, weekly and monthly goals to keep yourself fit and
healthy.
Please refer to the previous pages for ideas to get you started.
- Wellness activities to do DAILY
- Wellness activities to do WEEKLY
- Wellness activities to do MONTHLY
- Wellness activities to do AS NEEDED
KEY:
I choose ........................………………… to be my wellness check- in
accountability buddy.
I would like my buddy to check-in with me on a daily/ weekly basis
to see how I am progressing with my personal wellness plan.
My buddy can keep in touch with me by :
Wellness Check-in
Facilitators guide to using the workbook with a group. The facilitator will guide the learning process at the pace of the participants. The role of the facilitator is to provide the right environment and encourage the participants on their journey of reflection, growth and healing.◆ It is important that those who facilitate should practise the self-awareness and self-care model. Facilitators should grasp both the content and methodology. The key to the success of the process is the facilitator.◆ The facilitators can use their own creativity to engage with the group on this
journey. The workbook provides scope for flexibility and creativity. The facilitator must be sensitive to the needs of their group members while using the material.
◆ The facilitators should believe in the ability of the participants to be proponents of their own healing process. Without this, it would be hard to achieve the objectives.
◆ Group processes begin with building trust. The facilitator has to spend adequate time with the group for trust to grow. They have to build a safe place with safe people for safe conversations. It is important to make time to hear stories, sing songs, play, laugh, cry and have fun together.
◆ Ground rules of listening, respect, confidentiality and care have to be emphasized, as it is crucial that group members can trust and respect each other.
◆ If there are more than 3 or 4 participants, it is recommended that there should be at least two facilitators. It could be one main facilitator and a co-facilitator for each session. This would help in supporting the main facilitator, in engaging with the group during small group activities and also to observe group dynamics and needs.
◆ The facilitators need to debrief after each session and plan the next session based on feedback from the previous session. Be aware of the dynamics and reframe the upcoming sessions accordingly.
◆ The facilitators should encourage the participants to be open and speak out freely. Therefore, one must allow the members of the group to proceed at their own pace.
◆ The aim is NOT to finish the material as per the structure but to provide a platform for the group to explore, experience and reflect on issues that are relevant to them.
◆ These are very intense sessions that may open up issues that have not been dealt with. Hence make sure the participants are prepared for this exercise and are willing to do it. It would be helpful to provide space for personal counseling or referrals, for issues coming up during the sessions.
◆ If there are group members disrupting the whole group, do not ignore it. Spend time with them and try to find out the reason and work with them privately. If they still cannot work with the group, it may be wise to recommend one to one sessions with them at a later date.
◆ Every participant in the group is important. Group sessions have to be interactive and group members should be encouraged to use language that is comfortable to them.
◆ The authors are not responsible for any issues arising out of using this workbook. The responsibility lies solely with those using the workbook personally or with groups.
Help is at HandContacts & Referrals:
NEPALMental Health & Suicide Prevention Centre- 16600122223 (Operates 24 hours)
TPO Nepal - 16600102005
(Operates daily between 8:00 am to 6:00 pm)
CMC Nepal - 16600185080
(Operates daily from 8:00 am to 8:00 pm)
Kanti Bal Hospital, Child Psychiatry Helpline - 98085 22410
INDIADr. Janaki Rajagopalan- +91 78719 20557Shilpa Waghmare- +91 98801 17996Vasantha Peter- +91 95382 84939All of the above individuals are availabale 9:30am- 5:00pm,
Monday to Friday (Phone/ Zoom consultation until further notice)
Parivarthan- +91 76766 02602Helpline: 1:00pm- 10:00pm, Monday to Friday
Email: [email protected] (anytime)
SRI LANKASumithrio- 0112696666 / 0112692909Shanthi Markam- 0717639898LEADS (Children) 075712121/ 0114954111Mental Health Helpline 1926Counselling and Suicide Helpline CCCLine 1333
PAKISTANRusham Rana- +92 332 5953086Tania Waqas- +92 300 2728642
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