WELL BEING AND QUALITY OF LIFE
Support Activities Developed by:
Michael C. Irving, Ph.D. and Cheryl Irving, B.A., Psychotherapists

SOOTHING WORDS

• Affirmations:
  • - Make a tape of affirmations. Have supportive people add messages for you.
  • - Have a “Daily Bread Basket” of affirmations to read, hold, carry with you.
  • - Get a book of affirmations and carry it with you.
    
• Healing Notebook: Put in affirmations, pictures, messages from friends that remind you that you are safe and not alone. Carry the notebook with you.
• Lucid Dreaming and Journalling: Use meditative and free writing techniques.
• Self Talk: Tell yourself something that will remind you that you are okay.
• Do a positive or nurturing HandPrints spontaneous writing.
• Write affirmations cards or post-it notes.
• Journal about hopes and aspirations.
• Write a letter to yourself from someone who thinks highly of you.
• With your non-dominant hand, write from your child self.

SOOTHING DEEDS

• Get into cozy clothes.
• Get dressed up.
• Treat your body as you would a child who has been hurt.
• Cook something nice.
• Bake bread.
• Rest in a hot bath.
• Take an oil or bubble bath.
• Light a candle or your fireplace.
• Soothe body memories: use lotion, essential oils, soft fabric on places that hurt.
• Brush your hair.
• Rub your feet or hands.
• Buy yourself flowers or a houseplant.
• Buy yourself garden plants and plant them.
• Buy your inner child a colouring book.
• Have a cup of  tea or hot chocolate.
• Have iced tea or lemonade.
• Have a chocolate or other comfort food.
• Buy something nice for yourself or your house.
• Brush or pet your cat or dog.
• Talk to your pets
• Turn on the radio or play music.
• Buy a book or magazine.
• Read a children's book.
• Read your favourite author or book.

KEEPING BUSY/HEALTHY DISTRACTIONS

• Mend clothes.
• Rearrange your furniture.
• Decorate a room.
• Time out: Put thoughts and feelings to the back of your mind.
• Create containment and set it aside for now.
• Distract yourself and keep busy.
• Count to 10.
• Use breath work.
• Make and put up a joy list.
• Play with a small child.
• Watch a sunset.
• Go someplace you enjoy.
• Go somewhere with a friend.
• Go to a place with a fountain, waterfall, beach, stream, lake or nature trail

ART AND PLAYFUL ACTIVITY

• Blow bubbles.
• Play cards.
• Make a collage.
• Make art work.
• Sing to your favourite music.
• Watch a comedy.
• Make a scrapbook with inspirational and empowering images.
• Go to a play ground and swing or use the jungle gym.
• Learn to laugh at yourself.
• Play hopscotch or dart

TAKING CARE OF YOUR BODY

• Get sleep if you need it.
• Use aromatherapy.
• Get a facial or a massage.
• Get reflexology.
• Eat something good for you.
• Go for a walk.
• Do a meditation or relaxation exercises.
• Listen to what your body needs.
• Ask yourself if you need to eat.

PHYSICAL RELEASE

• Do yoga, exercise or dance to expressive music.
• Jog or run.
• Roller blade.
• Lift weights.
• Sing really loud.
• Run around and play.
• Toboggan, ride a bike or swim.
• Clean the house.
• Clang pots and pans
• Put on music and play the drums or bongos.
• Go out and kick a ball.
• Use a punching bag.
• Punch a pillow
• Shake your body: allow the fear, hurt or anger to shake out of your arms and legs.
• Allow yourself to cry or moan in a safe supportive place.
• Breath deeply to release heavy pain in the chest.
• Go somewhere safe and scream.
• Scream into a pillow.
• Stamp your feet.
• Pound with a tube, hose or foam bat.
• Ring a towel.
• Swear into the toilet!
• Use a stress ball.
• Tear up newspaper, cardboard or a telephone book.
• Build something with a hammer.
• Trim the hedge.
• Throw rocks in the water.
• Squeeze or pound clay.
• Have a pillow or marshmallow fight.
• Have a food fight.

TO BOOK an appointment CALL
(416) 469-4764