I love the idea of menus-  you get to choose what you want, what you need, in that particular moment.  So I often work with people to create their own menu for self-care-  options that they can look to a choose from when they’re overwhelmed by anxiety or other emotions.

Self Care Menus should include options that involve all 5 senses, things you can do alone as well as ways to connect, items appropriate to each time of day or weather conditions.  Make it versatile so that no matter when your negative emotions threaten to overtake you, there’s always something you can try from your menu.

Your menu can be scribbled onto a post-it note, typed into the notes function in your phone, pinned up to your wall, or whatever works for you!  It can be as simple as you like, or as complex and beautiful as this example:

Mine would include some of these options:

• Take the dog on a walk.
• Light a candle.
• Do yoga, in a class or at home.
• Call a friend (go ahead and write the name & number on your menu!).
• Box breathing.
• Put on pajamas and cozy socks.
• Diffuse essential oils.
• Have a piece of dark chocolate.
• Look at old pictures.
• Listen to favorite songs.
• 20 minute reading break.
• Go to bed early.

Homework item:  Create your own menu!  Where can you put it so that you remember and can access your menu when you need it?