Self-care is not easy. Self-care during a crisis can be impossible. I am the "rock" in my family. Which means I am the one who ensures toilet paper is well stocked, healthy foods are stocked (especially before big tests), everyone gets transported safely where they need to go, and I am the one who consciously works to empower and support.
I often picture myself as a giant pitcher of water, filling everyone's cup, even before they are thirsty. However, eventually my pitcher empties, and it is my responsibility to go and replenish: Self-Care.
But what happens when a crisis occurs? How many people who are the "rock" of their family or workplace ignore self-care in times of crisis? What happens when their pitcher runs dry and their usual self-care options are not available? What then?
This is why planning is essential to self-care. Daily self-care requires planning and "crisis" self-care requires planning. Planning requires advanced work, review and then planning again.
When planning for “crisis” self-care it is important to begin the planning during a time of routine when there is no crisis. In planning first imagine what kind of crisis could derail your self-care. Second brainstorm what one or two things you can be sure you will still make time for your self-care, despite the crisis. It may only be five minutes a day, but it is a sacred five minutes.
My crisis care plan right now includes two things:
1. Take five minutes (usually in the bathroom where I won't be disturbed for five minutes) and complete a gratitude list. I keep a small journal in a drawer in the bathroom with a pen, and I begin each page with "I'm grateful that...", and I spend five minutes.
2. I eat at least one piece of food where I focus on the smell, taste, texture of each bite. This usually takes me less than five minutes, but it is focused and mindful time.
This plan might change if I find it doesn't work. It is key I take the time after the crisis to review how it worked, and make changes for next time.
During the last month, many people in the United States have faced natural disaster crisis. In emergency management (professional who coordinate disaster response), a field I worked in for 11 years, there is a deliberate focus on planning. It is time planning becomes a deliberate focus in self-care.
Self-Care Planning Cycle:
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