Mental Health Care Kit
Mental Health Care Kit
You are reading this because you have been through a lot and want to find out how you can help yourself or a loved one. During this healing journey, give yourself more kindness in your thoughts, words, and actions.
What you are feeling right now is your mind’s and body’s way of keeping you safe and helping you process what you had to go through. The harm, trauma, or loss you had to experience can affect your body, emotions, thoughts, and behaviors.
Understand What You Are Feeling
Your body might react like this:
Pounding or fluttering heart when you hear a sudden noise
Knot or tension in your chest, shoulders, or jaw
Headaches, stomach aches, or general fatigue that won’t fully go away
Feeling “jumpy” like you’re waiting for something else to happen
Your thoughts can run like this:
Running thoughts of “what if”s
Difficulty focusing on tasks; your mind goes back to that day
Hopeless or catastrophic thoughts: “Nothing will ever feel safe again.”
Your emotions can feel like this:
Deep sadness or sudden tearfulness when a memory surfaces
Irritability or snapping at small frustrations
Moments of numbness, as if you’re watching life through a pane of glass
Unexpected bursts of anxiety like racing thoughts, breathlessness
Your behaviors changes like this:
Avoiding places, sounds, or conversations that remind you of the event
Sleeping too much (to escape) or too little (fear of drifting into dreams)
Changes in appetite—eating more for comfort, or losing interest in food
Everything you are feeling right now is valid. It is a difficult state to be in and it is completely normal. These reactions are signs that your brain is still in “survival mode” even if the incident happened a long time ago. It is trying to spot the danger at all times to protect you. And the constant thinking of “why” and “how” is your mind’s way of making sense of trauma to help you get through it.
Seek Extra Support
It’s a sign of strength, not weakness, to reach out when you need more help. You may want to seek support if you are:
Having persistent thoughts of self-harm or hopelessness
Feeling trapped in panic or deep sadness for weeks without relief
Relying on alcohol or drugs to calm your nerves more than occasionally
Withdrawing completely from friends, family, or community life
We’re here to listen and support you through this.
Message our helpline for digital violence survivors on Telegram: t.me/stoponlineharm
Take Care Of Yourself
Your body and mind have carried you through a difficult time, and now they’re asking for intentional care. Your emotions can still feel raw, and even small tasks can seem overwhelming. Intentional self-care helps you signal safety to your brain through soothing activities that say, “It’s okay—right now, I am safe,” while rebuilding a sense of control through small, predictable habits when so much has felt out of your control.
1. Self-compassionate Habits ❤️
Kindness toward yourself is the most important part of healing.
Friendly Self-Talk
Imagine you’re talking to a friend in pain then treat yourself with the same care.
Affirmations
Remind yourself with simple phrases like, “I’m allowed to heal at my own pace” or “I am worthy of care.”
Holding Grief & Guilt
Acknowledge feelings of sorrow or “survivor’s guilt” without judgment. “It makes sense I feel guilty—I’m doing the best I can.” “My grief is valid, and I give myself permission to feel it.”
Forgiveness Pause
When you notice harsh thoughts like “I should be stronger”, replace it with “I am doing my best, and that is enough.”
2. Grounding & Mindful Exercises 🧠
Bring your mind to the present when you’re having spiraling thoughts.
5–4–3–2–1 Exercise
Notice 5 things you see, 4 you hear, 3 you touch, 2 you smell, 1 you taste.
Keep a Comfort Object
A smooth stone, soft cloth, or scented oil can bring you back to this moment.
Mindful Breath Pause
Stop for a minute; inhale slowly, notice air filling your lungs, then exhale fully—repeat three times.
3. Breath & Body Calming Exercises 🧘
Breathing and relaxing your body soothes your tensed up nervous system.
4–7–8 Breath
Inhale for 4 seconds, hold 7, exhale for 8. Feel your heart slow and tension melt.
Progressive Muscle Relaxation
Tense each muscle group for 5 seconds, then release. Move from toes up to head.
Gentle Movement
Stretch arms overhead, roll shoulders in circles, or take a slow walk. Notice how it eases stiffness.
4. Daily Rhythms & Routines ✍️
Set up small habits to create stability when everything feels unpredictable.
Morning Gratitude
As soon as you wake up, think of one thing you’re thankful for, even if it’s simply the sunrise.
Structure Blocks
Give 15–30 minutes to a goal (reading, cooking, light chores) to give structure to your days.
Evening Wind-Down
Lower lights, silence electronics, and choose a soothing habit—journaling, soft music, or gentle stretches.
5. Nourishment for Body & Mind 🧘🧠
Eat, drink, and rest well as it sets the foundation for your healing.
Balanced Meal
Eat fruits or vegetables, a protein source (eggs, beans, fish), and whole grains everyday.
Hydration Habits
Carry water and sip regularly so you don’t forget.
Sleep Habits
Go to bed and wake up at the same times
Limit caffeine after midday
If sleep eludes you, rise and read or stretch until drowsiness returns
6. Creative & Joyful Outlets ✏️
Expression can bring relief and reconnect you to simple pleasures.
Journaling Prompts
“Today I felt…,” “One small thing that brought me comfort was…”
Artistic Touches
Sketch with whatever’s at hand, doodle patterns, or color.
Movement Play
Dance to a favorite song, try gentle yoga, or simply sway with your breath.
7. Digital Balance & Connection📱
Screens can soothe but also overwhelm. Use them with intention.
News Check-Ins
Limit updates to once or twice a day. If the information is important, it will find you.
Positive Communities
Join groups focused on art, storytelling, or hobbies. Avoid contents that trigger you.
Heartfelt Reach-Outs
Send voice messages or video calls to loved ones. Hearing a familiar voice can be deeply grounding.
8. Community & Loved Ones ♥️
Healing is easier shared.
Shared Stories
Invite friends or neighbors to talk about their experiences—listening and being heard builds trust.
Group Activities
Organize simple gatherings—tea on the porch, a communal meal, or a short walk together—to remind everyone they’re not alone.
Mutual Check-Ins
Establish a buddy or small group that commits to daily or weekly calls/texts—knowing someone cares fosters safety and hope.
Community Projects
Team up on local initiatives—planting gardens, painting walls, or cleaning shared spaces—so healing becomes a collective act.
Support Children & Youth Around You
Children and young people experience traumatic events in deeply personal ways just like us, and without the right support they may struggle to find the words to describe their fear or grief. When we give them early reassurance, listening attentively, validating their feelings, and creating playful spaces for expression, we help build trust and prevent long term effects. Through simple acts of play, shared stories, and genuine connection, we nurture their resilience and spark hope, reminding them they are not alone as they navigate this challenging time.
1) Always Try & Explain in Simple, Honest Ways
Use clear, age-appropriate language to compare the event to a story or cartoon they know
Reassure them that it wasn’t their fault and that adults are working to keep them safe
Invite questions and answer as honestly as you can. Admit if you don’t know and offer to find out together.
2) Create Safe Spaces for Expression
Art & Drawing: provide paper, crayons or paints—encourage them to draw how they feel or what they remember
Play Therapy: use toys (dolls, action figures, blocks) to act out the earthquake or “fix” broken places in their own way
Storytelling Circles: take turns sharing memories or making up stories about brave characters overcoming challenges
3) Maintain Routines & Predictability
Stick to familiar daily schedules—mealtimes, schoolwork or learning activities, bedtime rituals
Give advance warning for transitions (“In five minutes we’ll clean up toys and get ready for bed”)
Offer simple choices (“Do you want to read a book or listen to a song before sleep?”) to restore a sense of control
4) Teach Coping Skills Through Games
Breathing Buddies: lie down with a small stuffed toy on your belly and watch it rise and fall as you breathe
Body Scan Adventure: guide them on an “exploration” from head to toes, noticing tension and then “releasing” it like a balloon
Gratitude Hunt: ask them to find three things in the room they feel thankful for and share why
5) Model Emotional Regulation
Name your own feelings out loud (“I feel worried when I hear thunder. I’m going to take three deep breaths to feel calm”)
Practice calm-down routines together—deep breaths, humming a soft tune, gentle stretches
Validate their expressions (“It makes sense you feel scared; I’m here with you”)
6) Resources & Extra Support
If you need to help on how to support a child, reach out to us on Telegram: t.me/stoponlineharm
Use Social Media Safely
In the weeks and months following a disaster, screens can feel like both a lifeline and a source of stress. Disaster news, aftershock alerts, and rebuilding updates can trigger anxiety, and constant scrolling may leave you feeling helpless or exhausted. By adopting thoughtful digital habits, you can stay informed while protecting your peace of mind, restoring a sense of agency, and connecting with support in ways that nurture rather than drain you.
1. Be Mindful of Your News Consumption
Limit updates to two specific times each day. E.g. morning and early evening
Choose reliable sources like official bulletins, trusted community channels, so you don’t chase rumors
Use an alarm or timer to remind yourself when to pause the news
2. Curate Your Online Spaces
Unfollow or mute accounts that share graphic images or distressing commentary
Follow local community groups focused on practical tips (shelter locations, aid distribution) or positive stories of survival
Create a folder or bookmark list of helpful links for hotlines, mental-health resources, rebuilding initiatives so you can find them quickly
3. Be Intentional With Your Connection
Schedule brief daily check-ins via voice note or video with a friend, family member, or neighbor, even five minutes can uplift you
Use group chats sparingly: pin only the most essential threads (recovery updates, supply requests), and archive or leave off-topic ones
Join or start a virtual support circle: small groups of survivors meet online once a week to share feelings, practical tips, and encouragement
4. Create Digital Boundaries & Breaks
Designate “screen-free” times. E.g. during meals, an hour before bed, or during your morning routine
Turn off notifications for non-urgent apps (social media, games) so your phone is not constantly buzzing
Use the “do not disturb” feature overnight to protect your rest
5. Use Tech-Assisted Self-Care Tools
Seek out uplifting stories, guided mindfulness audios, or simple tutorials (breathing exercises, gentle yoga) that support relaxation
Use apps for grounding and relaxation (breathing timers, soundscapes, guided imagery).
Set reminders or habit-tracking apps to prompt you to drink water, stretch, or take mindful pauses
Record digital journals or voice-memo apps to capture your thoughts, gratitude lists, or progress on daily anchors
Remember, your digital world can be a tool for healing as much as it is for information. By setting gentle boundaries, curating supportive spaces, and weaving in moments of offline rest, you reclaim control and nurture your resilience throughout the recovery journey.
But if you notice that screen time:
Leaves you feeling panicked, restless, or tearful even after you log off
Keeps you from sleeping, eating, or doing daily tasks
Feeds a cycle of doom-scrolling or obsessing over aftershock updates give yourself permission to power down completely, reach for a grounding exercise, or call someone you trust for a few moments of human connection.
If you wish to talk to a professional, we are on standby for you.
Message us on Telegram: t.me/stoponlineharm
Dealing with Grief and Loss
There’s no “right” way to grieve, and each person’s journey is unique. Recognizing different forms of disaster-related loss and understanding your reactions can help you find gentle ways to honor and process grief as you and your community recover.
Understanding Different Forms of Loss
In disasters, different layers of loss can happen at once. Loss can come in many forms that make you feel a sense of grief.
Tangible Losses
Life, homes, possessions, community landmarks damaged or destroyed
Loss of income, structure, and daily routines
Relational Losses
Loved ones who were injured, displaced, or killed
Separation from friends, neighbors, or support networks
Symbolic Losses
Sense of identity shaken (“I’m no longer the person I was before”)
Loss of future plans or dreams deferred
Loss of ‘normalcy’
Ambiguous or Anticipatory Losses
Uncertainty about rebuilding timelines or the long-term future
Worry about aftershocks or secondary hazards (e.g. landslides, flooding)
Fear of “what’s next” or that surviving resources may run out
Common Types of Grief
Grief itself can take different shapes. Naming them can help you recognize what you’re experiencing:
Normal (Uncomplicated) Grief
Waves of sadness or longing that ebb and flow over time
Gradual acceptance, interspersed with moments of relief or calm
Complicated (Prolonged) Grief
Intense sorrow that persists without easing after months
Difficulty re-engaging in life or envisioning a future
Disenfranchised Grief
Grief that’s not openly acknowledged or socially supported
E.g. mourning the loss of a pet, a job, or cultural way of life
Anticipatory Grief
Grieving before a loss fully occurs (common if you are worried loved ones might not survive)
Can involve “practicing” farewells or feeling relief mixed with guilt
Collective or Community Grief
Shared sorrow over the community’s losses—homes, schools, places of worship
Can foster solidarity but also deepen a sense of communal trauma
Common Reactions to Grief
Understanding how your response to grief can help you recognize your own grieving style, whether that is singular or multi-experienced. You may notice:
Emotional Waves
Sadness, longing, heartache
Guilt (“I survived when others didn’t”), anger, or frustration
Relief or numbness, especially after intense stress
Physical Sensations
Tightness in the chest or throat
Fatigue, disrupted sleep, appetite changes
Headaches, muscle aches, digestive upset
Thought Patterns
Preoccupation with memories or “if only” thoughts
Difficulty concentrating, making decisions, or remembering details
Behaviors & Coping
Withdrawing from others or avoiding reminders
Seeking comfort in food, screen time, or substances
Restless energy—keeping busy to escape painful feelings
Grieving Styles & Cultural Practices
Everyone grieves differently. Your style may reflect personality, culture, or past experiences.
Intuitive Grievers
Feel emotions deeply and express them openly (crying, journaling, talking)
Find relief in sharing stories, tears, or creative expression
Instrumental Grievers
Focus on problem-solving and action (volunteering, rebuilding, organizing tasks)
Process grief through movement, work projects, or hands-on activities
Blended Grievers
Move between feeling deeply and taking active steps—sometimes tears, sometimes tasks
Cultural & Spiritual Rituals Grievers
Provide structure, shared meaning, and communal support through prayers, gatherings, memorials to
Use storytelling, music, dance, or art honor traditions and help carry grief together
Process Your Grief Gently
Allow yourself both feeling and action. They are both part of healing.
Rituals of Remembrance
Light a candle, plant flowers, or hold a moment of silence in memory of what’s gone
Create a small shrine with photos, objects, or written messages
Expressive Outlets
Write letters to what you miss—even if you never send them
Draw, paint, or mold clay to give shape to your feelings
Movement & Release
Take a “grief walk”: walk slowly, notice surroundings, speak aloud what you’re feeling
Use gentle yoga or stretching to release stored tension
Meaning-Making Activities
Volunteer in community rebuilding: turning grief into purpose
Collaborate on planting trees or restoring shared spaces as living memorials
Support Yourself & Others Through Grief
Giving yourself compassion means reminding yourself and accepting that there’s no timeline for grief even if it looks different from day to day.
Give yourself permission to cry, feel anger, or simply sit in silence without judgment.
Seeking connection can be powerful: sharing memories with trusted family members or friends, and joining local or online support groups, helps you feel heard and not alone in your experience.
Don’t forget to set boundaries: learn to say “no” when you need rest, because grief work takes a lot of your energy. Limit your exposure to distressing news or social media if it only deepens your pain.
Reach Out for Extra Support
While grief is natural, you may need additional care if you experience:
Overwhelming guilt or self-blame that won’t ease
Persistent thoughts of harming yourself or intense hopelessness
Inability to carry out basic tasks or care for yourself for weeks on end
Reliance on alcohol or substances to numb grief
If this is you, please message our helpline for psychosocial support: t.me/oaesupport