Self-Care Support Plan

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1 Self-Care Support Plan Helpful for All, Specially tailored for Trauma Survivors Created by Lauren Morgan About this Self Support Plan This self-support plan was written to help survivors or those heroic beings who have been through tragedy and are wanting support in finding their way out. Yet of course, this could be and is helpful for anyone looking to take the reins on, ground and nurture their self care and healing process. Note to Survivors Planning for Self-Care can be overwhelming without the presence of PTSD... add PTSD in the mix and we can become downright frozen. That is okay. If this sheet overwhelms you, perhaps you can ask a trusted loved one to come over and help walk you through this worksheet, step by step, and be your ally in coming up with the most perfect self-care plan for you. I ve created this simple Self-Support Plan Worksheet to help you come up with your personal plan for taking care of yourself. The very act of writing the plan down can be greatly freeing and deeply supportive. Having it written out eases the demands on an already overwhelmed mind to constantly be planning and tracking. In addition to writing down the practitioners and support team you are working with, I ve added other very important self care strategies like diet, exercise, grounding and more. Though these last sections may seem trivial, they truly do wonders in supporting the nervous system and easing the challenge symptoms of PTSD. My Name: If I have health insurance, have I found the list of in-network providers for the following healing modalities? If I m not sure how to do this, I can call my Insurance Company and they can provide me with the lists. If I don t have health insurance, have I contacted my local Sexual Assault Support Center to ask for resources, referrals, and potential financial support available to me?

2 Naturopath or Medical Doctor Name: Mental Health Counselor or Therapist Name: Bodyworker Name: Energy Healer Name: Supportive Friends / Loved Ones I can call when I need help Dietary Plan. Everyone is different when it comes to diet and what foods work well for them. A general rule of thumb is that sugar, stimulants, caffeine, alcohol and refined carbohydrates all are harder on the body, including the nervous system, and should be avoided or limited. High quality, nutrient rich foods are essential such as adequate protein, good fats, a variety of fruits and vegetables. Having a regular eating schedule, making sure to include breakfast, not eating too late at night, and not skipping meals helps the body establish a healthy rhythm and stabilizes the nervous system. What foods will I focus on including? What foods will I try to avoid? What is a sample Breakfast I will eat? Lunch? Dinner? Snacks?

3 What warm Herbal Teas do I enjoy? Do I need to ask anyone I know/love for support with food planning and prep? Are there any supplements my Doctor recommends I take such as a Multivitamin, B Vitamin Complex, Vitamin C, Vitamin D, Adrenal Support, Nervous System Support or others? Exercise Plan Physical activity supports the nervous system, the adrenal glands, the brain and the whole being. It flushes excess energy which can decrease PTSD symptoms. It generates endorphins which can give a much needed dose of feeling good. It keeps the energy moving and helps with the discharge process of healing. What you did before your assault might not feel good anymore, and it might be exactly what you need! Trust yourself. For example, I was a long time yogi before being assaulted. But I had to take a few years off from yoga because it was simply too intimate, vulnerable and triggering for me to move in those ways. So instead, I walked a lot in Nature! And starting lifting weights which helped increase my sense of strength and confidence. What physical activities feel comfortable to me at this time? My Exercise Plan:

4 Finding Inspiration: Retaining a sense of hope, faith (If you have it), and belief in the possibility of healing is essential. Make certain to not turn away from that which has inspired you, and to carve out time to bring these things into your life even if you don t want to, power through! Books that Inspire Me: Is there a Church, Worship Service, Devotional Space, Spiritual Studies group or other such spiritual community I can regularly attend? Check Meetup.com for areas of your interest for local groups in your area. Where Group Meets : When: Building a Healing Altar What images, symbols, deities, colors, objects or items represent healing to me? Where will I construct this Healing Altar? How often will I sit and reflect at this altar? For how long?

5 Other Self Care Examples: baths, walks in nature, smelling essential oils, playing with my nephews, doing art, going to museums, tending my garden, doing pottery anything! What Grounds me? How often will I do these Grounding activities? What Relaxes me? How often will I do these Relaxing activities? I Am Worthy of Healing I Am Worthy of Love I Am Beautiful

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