303 // My Emergency Self-Care Plan For Anxiety

The Mindful Kind

Rachael Kable

Mindfulness, Mindful, Health & Fitness, Self-help, Inspiration

4.6 • 636 Ratings

🗓️ 21 October 2021

⏱️ 9 minutes

🔗️ Recording | iTunes | RSS

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Summary

Hello and welcome to episode 303 of The Mindful Kind.

In this episode, you'll learn about my personal "emergency" self-care plan for times when I'm struggling with anxiety.

Please keep in mind that this plan is based on my own research and experiences and I highly recommend that you seek out good-quality support from a mental health professional to create your own plan.

Below are some of the key elements of my self-care plan for anxiety.

1: Minimise stress triggers as much as possible (keep in mind, this is only a short-term solution I use when I'm dealing with high anxiety)

2: Talk about my feelings with someone I trust or write them down somewhere private

3: Be aware of my unhelpful coping mechanisms and try not to engage in them. I try to make choices that might improve my mental wellbeing, not potentially cause further harm or pain

4: Create things to look forward to, like a catch up with a friend or a book arriving in the mail

5: Be prepared to ride the waves of anxiety, knowing that feelings ebb and flow

If you'd like to learn more about my experiences with mental health and being an over thinker, check out my free online workshop, 3 Secrets You Need to Know to Level Up With Mindfulness. You'll find the link at www.rachaelkable.com/podcast/303

Thanks so much for listening and I hope you have a wonderful week, Mindful Kind.

Transcript

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0:00.0	Hello and welcome to the Mindful Kind podcast.
0:06.4	I'm your host, Rachel Cable, author of the Mindfulkind book, Mindfulness Teacher and blogger at
0:12.0	Rachelcable.com.
0:13.8	Each week this podcast will bring meaningful tips, tools and strategies so you can manage stress
0:19.2	and live more mindfully in the modern world.
0:24.5	Hello and welcome to episode 303 of the Mindful Kind podcast. In this episode I'm going to share an
0:31.1	emergency self-care plan for anxiety. This is my own plan based on my experiences and research, so please keep that in mind.
0:39.8	If you're experiencing anxiety, it might be a great idea to chat with your doctor or
0:44.4	mental health professional to create your own plan for managing anxiety.
0:49.5	So after a really difficult few weeks and a couple of curveballs, my anxiety has been flaring up a lot more than it has in a long time.
0:57.7	And I've been doing the best I can to look after myself and cope with my stress and anxiety,
1:03.8	knowing that this is a temporary stage of my life.
1:07.2	But there have been a few days when I really had to focus on some emergency self-care strategies
1:11.8	and making helpful decisions.
1:14.6	And I thought I'd share these with you in case you find them helpful as well.
1:19.2	So the first part of my emergency self-care plan for anxiety is minimizing stress triggers as much as possible.
1:26.1	And this is a temporary thing that I do when my anxiety is high,
1:30.2	not necessarily a long-term solution. For example, I know that checking my emails can sometimes
1:36.0	cause stress, so part of my emergency self-care plan is setting rules around checking them.
1:42.2	I don't have the email app on my phone anymore and I won't
1:45.5	check them before I've finished my morning routine. If I can, I'll step away from my emails
1:50.6	altogether for a day or two. And another potential stress trigger for me is driving. So again,
	...

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