Category: To Do

DACA Mental Health Coping Guide

Dear DACA recipients,

I want you to know that you’re not alone. There’s an entire group of community and people who are behind you, advocating for you, praying for you and fighting to change the laws that keep you in fear of your future. As a mental health professional, my heart is with you. I was a part of a movement with www.latinxtherapy.com as a therapist who volunteered time for non-clinical coping sessions with DACA recipients who were in need of a coping session. I created this Mental Health Coping Guide as a larger effort on my part, to disseminate the skills I discussed in those sessions with folks. Feel free to download the full size DACA Mental Health Coping Guide PDF 8.5×11 and print for you to have or to give out to others who might need it. Please feel free to share it on social media to destigmatize mental health and shed light on all the support that’s needed for this cause.

The skills referenced were pulled heavily from Dialectical Behavior Therapy, Cognitive Behavioral Therapy, Acceptance and Commitment Therapy and Trauma informed interventions.

Please note that this post is strictly for ideas and  does not replace medical and professional help. I strongly encourage that you engage in therapy or speak with their medical professional about any of these ideas. If you find yourself in a medical emergency where you or a loved one is a danger to themselves or others, you are strongly urged to call 9-1-1 or go to your nearest emergency room. The National Suicide Hotline number is: 1-800-273-TALK (8255). In Los Angeles County, you can also call the Department of Mental Health’s Psychiatric Mobile Response Team – Access Hotline at 1-800-854-7771.

Valued Living Starter Kit

I’m excite to share with you all my Valued Living Starter Kit. This Valued Living Kit was inspired by my love for vision boards and desire to stay focused on all that’s important in my life. When I developed my Vision Board Workshop, focusing on values first made so much sense to me. Focusing on values allows a person to reflect with intention about what’s important to them, how much of it is present or missing in their lives, and if they want to pursue those things.

I created this Values Starter Kit because I kept talking about this topic with my clients and I’d have them create makeshift to-do lists for themselves that involved their values. Since one of my values is wisdom and creating, I decided to create this kit for myself and my clients. My goal for you is to have you explore your values and match them up with meaningful and realistic actions (small steps) that will get you closer to your values and life goals.

I always tell my clients that I’ll never have them do something I’m not willing to do myself. So this project was also for me to get back to Value Based Living. I’ve found that when I was living my life in ways that were incompatible or far away from my real values (joy, family, health), I suffered more and had a feeling of being stuck. When I focused on setting small reminders for self-compassion or tolerating being good enough, or imposter syndrome, I found myself being much nicer to myself.

I invite you to dive in and use this kit as a tool to explore these areas of importance and tips on how to motivate toward actionable steps. I used a version of this Kit when engaging people in their Vision Boards and I saw that it not only helped me, but so many others identify their values, envision goals based on those values, and set small realistic goals for themselves to carry those out. People have told me that it helped them stay focused on their goals, and check them off yearly, monthly, weekly or daily!

The Kit includes the following 20 pages:

Pages 1-2 Introduction
Pages 3-4 Identifying Values
Page 5 Blank Values Pages
Page 6 Turning Values into Action
Page 7 Valuing Relationships
Page 8 Valuing Life
Page 9 Valuing Tolerating
Page 10 Valuing Myself
Page 11 Valued Living To Do List – Monthly
Page 12 Valued Living To Do List – Weekly
Page 13 Valued Living To Do List – Daily
Page 14 Valued Living To Do List – Yearly
Page 15 Valued Living Daily Reminders to tell myself
Page 16 Valued Living Reflections – Joy
Page 17 Valued Living Reflections – Barriers
Page 18 Valued Living Reflections – Visualizing
Page 19 Valued Living Reflections – Accountability
Page 20 Valued Living Reflections – Self-Compassion

***To purchase the 20 page Valued Living Starter Kit, please visit the MendingRootsShop page on Etsy. For the rest of March 2019 you can save 50% by using the code: MENDINGROOTS50

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Freebie: To-Do List with Compassionate Reminders

The To-Do List is an essential part of the organized person’s life. What is often left out of to-do lists though, is a reminder section for self-care, compassion and how to ask for help. Since the majority of the people I work with have a number of competing responsibilities, roles, and priorities, I created this freebie To-Do List printable to get you focused on task completion, along with some reminders about making sure you select a self-care activity, tell yourself a compassion phrase, focus on effectiveness (whatever works!), and ask for help when needed.

Self-Care is crucial. It’s especially important for people with high stress jobs, careers and lives. Self-Care is the #1 topic in my sessions with First Generation Professionals, especially those in helping professions. Burnout and compassion fatigue are occupational hazards for helping professions, therefore self-care is a priority.

Self-Compassion aka Compassion Statements are just as important especially when people tend to beat themselves up for missing deadlines, performance evaluations, etc. Compassion means calling out the struggle for what it is and wrapping with it TLC (tenderness, love, care) for oneself. For compassion statements to be powerful, they must be personalized.
Below is my favorite book with empathic and compassion statements if you need help coming up with some (Disclosure: I’m a part of the Amazon Affiliate Program which means that I earn a small commission if you buy directly from this link. Proceeds from the commissions go toward buying more books to read and recommend). Otherwise, you can check out selfcompassion.org for more information.

 

Focusing on effectiveness, means “just do what works.” Sometimes we get caught up with control, perfectionism, fears about quality, (and oh so many more) that it causes us to avoid tasks and they don’t get done. Then we’re mad or disappointed in ourselves, and perhaps other consequences as well. Effectiveness means just get it done. I remember hearing in my college English and creative writing classes that a paper is never done, it’s just due. The same thing applies with a lot of tasks we need to prioritize. Not everything will require the same amount of detail. Do what works/satisfactory work (or even just that need that check mark next to it, like, ‘Paid Bill;’ ‘Scheduled conference call;’ ‘submitted request;’). These tasks might not require dissertations or much thought.

Asking for help is another big topic that I’ve come across. Not only personally, but professionally and with my clients. Additionally, this is a common theme among First Generation College Students and Professionals. Major strengths among First Gens is their resourcefulness and grit to get through high school and college, and many times with a feeling of doing it completely on their own (especially because they are the first in their families to do what they’re doing/studying etc). As professionals, I’m seeing that it can be super hard to ask for help, for fear that it might imply that we’re incompetent, not worthy, lazy, etc. But asking for help is a major strength. It’s what let’s villages raise children. It’s what teamwork is built on. It’s what can transform suffering into manageable pain, and isolation substituted with connection.

Try these tips! Download the freebie To Do list w SelfCareComppdf and let me know what you think.

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