healingsupporttranssHealing Support

You Matter

Have you done something for yourself today? Ask yourself this every day and if you haven't, do something right now. Stuck on what to do? The following are self-care ideas and anxiety reducers because your well-being and healing matters.

RVAP Support

Whether you need a safe place to disclose, vent, cry and/or empower yourself, our priority is to provide you with a cost-free and confidential environment to heal in your own way. Therefore we offer a variety of support options for you to choose from including but are not limited to counseling, advocacy, support groups and 24-hour hotlines (319.335.6000 or 800.284.7821). Click here for more information.

Self-care activities:

  • Physical: walk, exercise, bike ride, gardening, yoga
  • Mindful: hot shower/bath, nap, meditation, journal, puzzle, listen to music, draw, read, drink a hot beverage
  • Interactive: play with a pet, video/computer/app games, cooking, internet surfing (reddit, buzzfeed), learn a new skill, puzzle/board games, spend time with loved ones

In case of panic:

The goal of these grounding techniques is to put you back in the present moment and your present body.

  • Breathing exercises
    • Breathe in slowly through your nose for 6 seconds. Pause for a second and exhale slowly through your mouth for another 6 seconds. Repeat. If you become distracted, refocus your attention on counting and the sensations brought on by breathing.
  • 5-4-3-2-1 Game
    • Describe 5 things you see in the room
    • Name 4 things you can feel (e.g., "the soft cushion of this chair)
    • Name 3 things you hear right now
    • Name 2 things you can smell right now
    • Name 1 good thing about yourself
  • Recognize reasons you are safe (e.g., my cell phone is in my pocket, there is an exit door to my right)