The āHow are you?āĀ check list post
ā¢ Did you eat?
ā¢Ā Have you been drinking water?
ā¢Ā Have you had your hug?
ā¢Ā Have you taken your medication?
ā¢Ā Donāt worry, you look amazing.
ā¢Ā Itās okay to take the day off.
ā¢Ā Stay in if you donāt feel like going out.
ā¢Ā Do you need to be alone right now?
ā¢Ā If you feel like youāre disassociating, try counting your fingers or looking at your finger whorls. Remember that they are unique to you, that you are real.
ā¢Ā If you are having a panic attack:Ā
1: Ground yourself to reality with something familiar like a keychain or even pictures of something on your phone. [Cats and dogs are good.] Also, do not trust everything your mind/body is telling you right now. Thoughts like,Ā āiām going to dieā,Ā āeveryone is leaving meā,Ā āeveryone hates meā, are a part of the panic, try not to linger on them, because they will only make it worse.Ā
2: Find a space that feels the safest for you, and stay there.
3: Take slow, deep breaths. After breathing in, hold it for a few seconds before breathing out.Ā
4: Stimulate your mind with something simple, and not stressful. Tap your fingers, re-read nice messages from someone, play a game one your phone that doesnāt require any thought or is timed.Ā
5: You are doing a really good job. You donāt have to feel embarrassed. You are not alone. You are strong.
ā¢Ā Have you spoken today?
ā¢Ā Donāt feel guilty for feeling upset, youāre allowed to.
ā¢Ā Did you brush your teeth?
ā¢Ā If someoneās misgendered you today, and youāre out, correct them if you can.
ā¢Ā You donāt always have to be brave. You can hide today, if thatās what you need.
ā¢Ā Take a deep breath.
ā¢Ā If youāre wearing a binder, raise your arms and take several deep breaths. Cough to clear your lungs.
ā¢Ā Donāt be afraid, youāre not alone.
ā¢Ā If youāve been sitting a while, stand up and stretch.
ā¢Ā Eat something sweet. (If you like it)
ā¢Ā Youāre awesome.
