Self-Care in times of crisis
During, after and in the proximity of a disaster--you may be experiencing the effects of trauma and toxic exposure. This can show up with the following symptoms or changes in behavior:
PLEASE NOTE: This list of common symptoms is not intended to replace diagnosis or consult with a medical or mental health professional
PLEASE NOTE: This list of common symptoms is not intended to replace diagnosis or consult with a medical or mental health professional
Feeling general malaise or nausea
respiratory difficulty brain fog, a sense of heaviness, lethargy Headaches, body aches Sleeplessness or waking up in the middle of the night Overwhelming sadness, crying often Numb, feeling nothing, unmotivated Extreme irritability, angry outbursts Overwhelm Anxiety, excessive worry and fear Depression Suicidal thoughts Panic Increase in addictive tendencies 
It's common to feel upset, anxious, lonely, or stressed in any way days, weeks, or even years after a #wildfire, even or especially when the #disaster is no longer being covered in the news. Learn more about Phases of Disaster Response HERE.
Survivor’s guilt is real. What everyone should know about it. How to Cope: Mental Health Resources in the Wake of the Camp Fire Use journaling to cope with stress, worry, sadness, grief, and anxiety (demonstrated by research to help!) The Golden Rules of Goal-Setting: setting specific goals has been shown to reduce stress! Being kind to others positively impacts our physical and mental health and recalibrates our nervous system These guides do a great job of addressing issues of substance abuse
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Below is a list of quick and effective self-care tools to help with emotional/mental balance . Need to talk to someone? If you are a survivor of the many CA fires, there are several helpful links here for support: CA FIRE TRAUMA RECOVERY SUPPORT Want to join an online support group? Fill out our form here Additional info on coping in the aftermath of a fire SELF CARE Intentional Breathing* is your best tool for calming. It is best for ongoing and preventative resilience building. For anger, anxiety, obsessive or worried thinking, try the 6, 4, 7 count breath: One hand on chest and one hand on your navel Focus on feeling of breath in through nose - down chest into abdomen - Count to 6. Hold for 4, focus on #’s. Breathe out 7, again focusing on feeling as air goes out through nose (slightly warm air - reverse pathway). Repeat for at least 90 seconds - chemicals dissipate in body, brain areas relax, serotonin released in system. Heart Breathing: Visualize your breath going in and out of your heart center. Do this for at least 10 breaths. Belly Breathing: think "soft belly" allowing the breath to expand and contract your belly. This brings it down into a more full and natural breathing pattern. This is a fast and effective way to help the body calm down Square Breathing: An easy to remember breathing technique using equal counts for inhale, hold, exhale, hold here is a youtube explaining: Take a moment to notice your body, focus on a place in it that feels pleasant, or at least neutral. Feel your weight on the floor. Track what is happening in your body--for example: are your shoulders raised, does your belly feel tight, do your feet feel cold/warm? Just noticing your body can help you to come to a calmer place. Tapping/Pressing Key Points on the Body Calming --if you are feeling depressed, anxious, irritable, triggered Find the ‘breastbone”, the hard flat center of your chest 1-2 inches below collarbones - “serenity point.” Breathe slow and deep while you tap on it with the tips of your fingers. Say what emotions and thoughts you are feeling as you tap. Keep tapping until you feel the calm. Imagery: With eyes closed and breathing deeply, visualize a favorite calming, safe place in your mind. Allow yourself to hand out there as long as you need to. You can get creative by by imagining a loving helper show up and give advice or guidance. You'll be amazed at the wisdom you can access this way. Clearing --if you are feeling overwhelmed, disoriented, off balance, over stimulated Squeeze the muscles between thumb and first finger - especially good if Apply pressure to temples (trace from corner of the eyes to hairline--there is a slight depression) on the side of your forehead. Good for mental overwhelm Apply pressure to temples on the side of your forehead *Grounding - Barefoot on earth - imagine excess energy flowing out feet *Imagine you can grow roots into the earth from your feet as you breathe out and as you breathe in, imagine deep calmness coming from those roots on up into your body . Use your hands to bring down fresh energy for sky wash over your body down the legs and release into the Earth. Bouncing & Shaking on feet, keep feet still, move body freely as possible Dance, run walk--move your body! After movement, lie on the ground and imagine releasing all your stress into the ground beneathe you. Help your mind take a break from the worry--think of things you are grateful for, funny memories. If you are sad, it's important to cry! If you need help, watch a sad movie to help you release the pent up tears. Ask a friend to hug/hold you Toning/Singing - Make an “aaahhhh” sound at different tones Prayer is so very powerful in helping bring ourselves back into balance, whatever your belief, try going into your heart and just asking for help or surrendering your fear/worry to a greater force, to love, to whatever you relate to as a greater power. Gather with others in prayer and meditation. Community and healthy social connection is vital! Nature - find some way to connect with nature, whether its going for a hike or having some flowers/plants near you. Even a serene picture of somewhere beautiful that you can have handy to look at. If you are in a disaster zone, or displaced, find something, somewhere green to connect with. Its really vital to focus on something healthy and alive, even though there may be much devastation. It invites hope. Essential oils: Keep a small bottle with you, or in spray form. A diffuser is great too. Lavender for calming, Citrus for uplifting, Frankinsense/sage for clearing are just a few you can choose from. ALSO VERY IMPORTANT… Ask for help - with trauma, it’s often hard to think so reach out and ask for guidance (friends, family, doctor’s office/counselors). Focus on the next step only. Talk about your feelings with others Take good care of yourself - nutritious food, avoiding substances (alcohol, drugs, caffeine, nicotine, sugar- your body is going to be extra sensitive right now), exercise Take it slowly - be more careful when driving, making choices - your brain may be overwhelmed, also take time to rest more than you think you should Take action - help others, channel that energy into positive practices Know that you may have intense emotions come up after the shock wears off and that's normal. Give your feelings somewhere safe to express, for example if you are angry scream in your car or in a pillow, or hit a pillow. Having community or a group you can stay connected to is extremely helpful. If you tend to isolate or don't have a community available, go to public events that are supportive. Its really important that you know you are not alone and part of this human family. Its comforting to meet others who can relate to what you are feeling. Have a safe friend who has agreed to support and/or a help line—have the numbers in your phone for when you are feeling especially bad or if you are suicidal *Please note: Intentional breathing can, in some people, activate trauma memories in the body, Releasing trauma from the body is a vital part of healing, however it is best to make sure you feel safe and prepared enough. Compiled and written by Dr Loi Medvin PsychD and Jul Bystrova MA |
What you can do for when you have been exposed to environmental toxins
thanks to Nichole Warwick of Daily Acts see more on toxics first aid here . The Fires have released significant toxics into our environment that are affecting our health. Children are particularly vulnerable to toxic air pollution.
The following are recommendations on how to reduce toxics exposure, provide extra nutritional and herbal support, and gently detoxify during this time.* More info on detoxing from smoke exposure REDUCE EXPOSURE Monitor Air Quality Index at airnow.gov Keep children and pets indoors Protect Your Lungs with a Mask - N95 or N100 are recommended. For more info: http://www.ncuaqmd.org/files/Wildfire/FaceMaskInfo.pdf Remove shoes when entering your home Change clothes when returning home Before going to bed, remove day clothes, Bathe or shower and wash hair thoroughly Run a HEPA air purifier in your home Wet mop floors and wet dust surfaces to remove ash, then clean with all-natural cleaning solution Vacuum floors and fabric furniture well and often (HEPA vacuum recommended) Avoid toxic cleaners as they can further compromise your health NUTRITIONAL SUPPORT Drink more water than usual, it's important to stay hydrated take electrolytes Choose healthy, nutrient-dense foods like broths, soups, and dark greens Avoid pro-inflammatory foods like sugar, fried foods, alcohol, & factory-farmed meats/dairy Eat lots of fresh vegetables and fruits fresh ginger in food or tea Encourage children to self-select their veggies/fruits to ensure they eat them Eat fermented foods for probiotic support Choose naturally detoxifying foods like broccoli, cauliflower, kale, brussels sprouts, cabbage, collard greens, spinach, beets, carrots, asparagus, apricots, plums, pumpkins, squash, and sweet potatoes HERBAL SUPPORT These formulas are available at Farmacopia in Santa Rosa and Rosemary’s Garden in Sebastopol Soothe the throat with Throat Coat Tea, Throat Quencher Spray, Kids Throat TLC, lozenges, honey Open up breathing passages with Cough Quiet, Kids Cough, Calm Breathing Tea, Healthy Lungs Tea, Old Indian Wild Cherry Syrup, Herbal Respiratory Relief, Mental Clarity Essential Oil Calm nerves with Kids Calm, Stress Recovery Essential Oil, Calm Tincture, Rescue Remedy Pastilles, Five Flower Essence Boost immunity with Vitamin C, Zinc, Activated B Vitamins, and mushrooms GENTLE DETOXIFICATION Saline nasal rinses, using neti pots or sprays Make sure your bowels are healthy with regular elimination. Magnesium or extra fiber will help Warm baths with epsom salts relax and detoxify. Add baking soda if you can. Be sure to take extra Vitamin C Activated Charcoal draws out toxins in the body. Drink extra water if you take it Chlorella for heavy metal detox Milk thistle/artichoke capsules Turmeric Eat lots of naturally detoxifying foods SELF CARE Take time to rest and nurture your health Seek out support from family, friends, If you are displaced and cannot easily do the above suggestions, at the very least be sure to rest and drink water as much as possible! Thanks to Nichole Warwick and DailyActs.org (edited by Jul Bystrova) MORE info here: http://www.drbridgetsomine.com/2017/10/11/fire-protection-essentials/ *Recommendations are not intended to treat or cure any illness or disease. If you suspect that you have a medical problem, consult with your physician. Some herbs may cause an allergic reaction. Special thanks to Lily Mazzarella, MS, Herbal Medicine, Board Certified Nutrition Specialist, owner at Farmacopia in Santa Rosa, CA. recipe for irritated restpitory system and scratchy, sore throats
Marshmallow-Mullein-Elderberry Syrup from Gathering Thyme·Tuesday, November 13, 2018 I developed this recipe a couple of years ago when the Santa Rosa fires hit... and it’s about time I post this to share. Please feel free to share with your friends. I expect to have more in the shop in by Thursday. Marshmallow-Mullein-Elder Syrup Good for soothing dry coughs, scratchy throats and irritated lung tissue as well as boosting immunity. A lung tonic with soothing demulcent, immune-modulating and expectorant actions. Makes about 24-32 oz of syrup 1/2 oz. mullein leaves (and flowers if you have them) 3/4 oz marshmallow root 1 oz. elder berries, dried A pinch of cinnamon 2 quart mason jars Honey 1. Put mullein leaves and flowers into a quart jar. Cover with boiling water and leave to steep overnight. 2. Fill a small muslin bag (a clean stocking also works) with marshmallow root and place into a quart jar. Fill with cool filtered water and infuse overnight (you are making a cold suspended infusion - this is the BEST way to extract all the mucilagenous principles from marshmallow). 3. In the morning, pour both infusions into a saucepan, squeeze every bit of infusion you can out of the herbs. Compost the spent-herb. 4. Add the elder berries and cinnamon. 5. Simmer the liquid in an open pan on a very low flame until it is reduced by half - then strain through a muslin cloth. 6. Add honey (equal parts honey to liquid will be very sweet but act as a preservative). 7. Pour into dark amber bottles. Keep refrigerated. Will last 3-6 months or longer depending on the amount of honey used. 8. 1-2 teaspoons several times daily. |
