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There are times when we may be sick, in the middle of deep depression, facing an emergency situation or other circumstances that feel overwhelming. Sometimes just showing up is all we can do. It may not seem like enough and we may be tempted to just quit, but showing up, and being kind and gentle to ourselves when we do, is the most critical part of the whole process. This PowerPack is designed to remind you to be kind and take care of yourself. To do what you can, where you can, with what you’ve got. And accept in your deepest being that right here, right now is enough.

The images created for this powerpack are the main nuts and bolts icon with four variations, E, M, S, P to represent the four resiliencies.

Nuts and bolts

Nuts and Bolts PowerPack Icon

         








Power-upsEdit

3 Good Things

Keeping perspective is important when we’re not feeling well. It may be very hard to find three good things but the search helps us. They do not have to be big things. Just 3 things we are grateful for. Write them somewhere where you can see them or put them in your 365 Days of Gratitude Jar.

builds emotional resilience

Give Yourself a Lift

Watch a funny or interesting show or movie or read a book. Choose entertainment that will lift you up, not bring you down.

builds mental resilience

Reach Out

Make any small amount of social contact with someone who cares about you. 

builds social resilience

Music

Listen to music. If you are able to: hum, sing or dance

builds emotional resilience

Outside In

Look outside. If it's nice, sit outside. Be mindful of your thoughts and keep them focused on what you see and feel, not your inner narrative.

builds emotional resilience

Snuggle

If you have animals (or snuggly people), snuggle up or pet them. 

builds social resilience

Massage

Ask for a massage or give yourself a massage. If you’re up to it, go all out with lotion, heat, etc… 

builds physical resilience

De-Stress

Throughout your day, pay attention to areas in the body where there is stress and consciously relax. To remind yourself, use a timer, alarm or physical cues in your environment (for instance, every time you go through a doorway or change position) 

builds mental resilience

One deep breath

Breathe slowly in and slowly out one time keeping your mind on the in-breath and out-breath. Remind yourself to do this throughout the day, use a timer, alarm or physical cues in your environment (for instance, every time you go through a doorway or change position) 

builds mental resilience

Hydrate

Drink water, herb tea or other liquids. Try and avoid caffeine or alcohol as it may make you feel worse. 

builds physical resilience

Bad GuysEdit

The Minimizer Bully Edit

This bad guy says "suck it up, you’re just being a baby. Lots of people have it far worse than you do and they’re not crying and complaining. What is wrong with you? Why can’t you handle anything"?  

Try the Put it in Neutral and Fact-check Quests. This might sound like... ”Right now I am hurting and this approach is not useful and is making things worse. I am doing the best I can in the moment. Comparing myself to others when I’m feeling this way is likely to color my interpretation of the situation”.

Remember that we tend to compare our behind-the-scenes reels with other people’s highlight reels. 

Also consider One SmallThing, Kindness Matters or ER Quests 

Builds mental resilience 

The All-or-Nothing Spin DoctorEdit

This bad guy tells you that "...baby steps are not going to get you anywhere. If you’re not doing what you think you “should” be capable of then you have failed and its pointless to do anything at all". This bad guy also compares you to others unfavorably and may tell you you are good for nothing. 

Try the Put it in Neutral and Fact-check Quests. This might sound like... ”Right now I am hurting and this approach is not useful and is making things worse. I am doing the best I can in the moment. Comparing myself to others when I’m feeling this way is likely to color my interpretation of the situation”.

Remember that we tend to compare our behind-the-scenes reels with other people’s highlight reels. 

Also consider One SmallThing, Five Things, Kindness Matters, Make a Plan or ER Quests 

Builds mental resilience 

The Junk Overload OverLordEdit

This bad guy takes advantage of the situation to do all the “forbidden” things like eat junk food, watch junk tv, surf the internet, ignore self-care, etc…. Anything that feels good in the moment but leaves you feeling worse afterwards. Try to be aware when this is happening and do a healing power-up or two to break the momentum.
Builds physical resilience

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QuestsEdit

VitaminsEdit

Take your vitamins

daily

Builds physical resilience 


MedsEdit

Take your medications. If needed, use an alarm or timer to help you stay on track

daily

Builds physical resilience


RestEdit

Sleep, or rest when needed, even if you think its more than you should be. If you are sleeping a lot and are not physically sick, this may be a sign of depression and you may need to see a doctor to determine if there is a physical condition contributing to your depression and/or psychologist for meds and/or therapy. 

daily/recurring

builds physical resilience

Take a BreakEdit

If you are able to get up and do things, give yourself frequent breaks 

recurring

builds physical resilience

Eat

Eat something nourishing and tasty. Even if you’re not up to eating a lot, maybe make a cup of soup or noodles that’s easy to fix. If you feel like this situation may go on for awhile see if you can get some frozen meals or someone to help you out

recurring

builds physical resilience

Just One ThingEdit

Do just one small thing that will help you feel better mentally, physically, emotionally or socially. This could be putting on fuzzy sock slippers, calling or texting a friend, drinking hot tea or cocoa, stepping outside and taking a breath of fresh air, …really any little thing. 

builds emotional resilience

Comfort First

Wear comfortable clothing that you feel good in.

builds emotional resilience

Spruce Up

If you are able to, shower or sponge bath and/or put on clean clothes. 

builds mental resilience

Make a Path

Don't worry about cleaning your environment, make paths to enable you to do basic things, clean up spills and address safety issues. 

builds mental resilience

Go to the ER

Take care of any critical situations that are causing you anxiety in the best way you can. It doesn't have to be perfect and this may be the time to enlist help. 

builds mental resilience

Make a Plan

If you are worried about something you are putting off make a concrete plan and date to address it again. If that date comes and you are still unable to deal with it, see if you can find help, modify the situation, put it off longer or let it go entirely.

builds mental resilience

Kindness Matters

Be kind to yourself, just like you would to someone you cared about who was in your situation. Don’t hurt yourself more when you are already hurting. That is not helpful or useful.

builds emotional resilience

Short Meditation

Do a simple, short meditation, Maybe loving-kindness for yourself and others in your circumstance. There is a guided one at UCLA Guided Meditations : 

builds emotional resilience

Put it in Neutral

If you can’t stay positive, try just staying neutral. Stay open to the possibility that what your mind is thinking may or may not be true. That it may be colored by your life experiences, your chemical make-up and many other factors you are not entirely aware of.

builds emotional resilience

One SMALL Thing

If you are beating yourself up for not doing anything, is there one SMALL thing you could do to make yourself feel better? Muster the strength and just do it. When its done appreciate your strong self.

builds emotional resilience

Any Five Things

Write down in your notes or on your activity feed any five things you accomplished today, in spite of adversity, no matter how small. Remembering that it is not the size of the steps that is important, it is the direction.

builds mental resilience

A Friend in Need

Friendship grows stronger when we give help and allow our friends to help us. Give your friends an opportunity to help you. If there is not a friend you feel comfortable asking, find someone, some thing or some organization that can help you.


If you are not getting better or are getting worse physically, mentally or emotionally in spite of your self-care efforts please seek professional help.

builds social resilience

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