SPEAK YOUR TRUTH. EMBRACE HEALING. LIVE YOUR BEST LIFE. #BRAVELYBLOOMING
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Ideas to Reduce Stress & Survive Crises

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Create your own Self-Care Plan!!

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Be Good to Your Body! 

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  • Go the gym and set a new fitness goal or routine
  • Take A Hot Bath with Scented Water and Candles
  • Attend a Dance class or Cooking class 
  • Go for a walk around your neighborhood by yourself, with your kids, friends or your partner. 
  • Eat healthier, and feel better about yourself 
  • Try Yoga, Pilates, or Zumba (See OnDemand Fitness TV for a free taste)
  • Link: Help for Sleep with Yoga 
Promote Relaxation with Pampering 
& Body Treatments

- Schedule a massage in your home for singles or couples!
- Mathews Mobile Massage
- Vince at VRCWellness
- The King Spa in Niles, IL (Day Spa with Body Scrub Treatments)
- The House of Wax, Morton Grove (Happy Hygiene!) 
Men's Treatments or Women's Treatments 
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Nutritionist Services to Promote Healthier Lifestyle & Eating
- R3 Essentials Wellness Solution with Maribel Colon
- Maribel Colon, Holistic Wellness Coach & Reiki Practitioner
- Healthier Tomorrows Nutrition Therapy
- Events at Healthier Tomorrows 
- See Jess Zimmerman, RD at Healthier Tomorrows 
- FB: 
Healthy Holistic Living 

Professionals to Support & Enhance Lifestyle Changes 
- Natalia Proscinski, Personal Trainer and Fitness Coach 

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Take a time out & care for yourself


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Even when one moment comes to an end, there is another possibility blooming behind it. It's our choice how we perceive it.
Get back in touch with Nature!!
- Go for a walk in the Forest Preserve 
- Put your hands in some soil and plant an edible garden or garden for fun 
- Walk around your neighborhood and focus on letting your mind reflect or get creative, what is your next great idea? 

- Find a beautiful location outside to practice mindfulness exercises or walking meditation

Involve the Elements into Soothing Activities
- Build a fire in your fireplace or fire pit and tell stories with friends or loved ones 
- Light scented candles and snuggle up with a good book 
- Find a calm, quiet place in your home for meditation

- Attend a Drop-in Painting Class at Tipsy Paint in Glenview, IL
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Grounding Techniques 


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Quick review from session! What do your recall about grounding techniques? The idea is to refocus your energy and attention away from your mind and towards information that you are receiving through your five senses (For example, we may have done a grounding exercise together in session using your favorite sense when I introduced these skills during a session.! Examples:
  • Visual (focusing on a pleasing or safe image, i..e., sky, flower, or a face)
  • Kinesthetic/Touch (lotions/teacup/pillow/chair/massage)
  • Taste (hot tea, candy, cough drops)
  • Scent/Olfactory (candy, candles, oils, lotion) 
  • Auditory (music, make a playlist, listen to my voice, listen to the world around you)

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  • Make your own special "coping playlists" with your favorite songs to help you transition between moods! 
    • See the Bravely Blooming YouTube Channel for Sample Playlists:
      • Click here for: Let Go of the Dark Parts
      • Click here for: Melancholia
      • Click here for: Instillation of Hope to Cope ​​ 
      • Click Here for videos to Help you: Cheer Up & Be More Awesome 
      • Click here for songs to help with Release of Anger

To help you practice at home, check out these links: 
  • How to Breathe - Diaphragmatic Breathing Handout 
  • Grounding Techniques Explained in a Handout 
  • Survivors Care Booklet with Tons of Information on Flashbacks, Grounding, & Tips for Managing Symptoms
  • PTSD Self-Help Handout with Grounding Techniques 
  • Top 21 Grounding Techniques from A Healthy Place
  • Watch videos by another therapist, Kati Morton.

DBT: Crisis Survival & Self-Soothing 


2 Rules of Crisis Survival 
1. If you can solve the problem, solve it. 
2. If you can't solve the problem, survive the crisis.

Link: The Emotional Intelligence Tool Kit 
Link: Top 10 Free Mental Health Apps 
Self-Help Link: Stress
Info Link: OCD in Children
Self-Help Link: Stress 
Link: 18 Best Apps for Anxiety 

Link: Self-help for Anxiety Management App
Link: Stop Panic and Anxiety App
Link: Anxiety Management Deep Breathing Audio Tools
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DBT: Mindfulness Skills 
  • Relaxation Training: Meditation & Mindfulness Practices 
  • Link: Use your Wise Mind & Intro DBT Coping Skills
  • DBT: DISTRESS TOLERANCE SKILL: ACCEPTS (See Video)

Dealing with Crises Related to Domestic Violence, Intimate Partner Violence, 
and/or Homelessness

Housing Case Management Resources 
  • Chicago Women's Emergency Shelters: Housing


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Bravely Blooming, LLC: Consulting & Mental Health Services
Office Location: 175 Olde Half Day Road, Suite 100-11, Lincolnshire, IL 60069
Office Location: 9711 Skokie Blvd., Suite H, Skokie, IL 60077

PH: 1- (773) 629-2449                         FAX: 1- (847) 656-2329
Email: bravelybloomingconsulting@gmail.com  
Google+ Page: https://plus.google.com/+Bravelyblooming 
www.bravelyblooming.com 
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