Self-Awareness& Self-Care

Tool Kit

Asia CMS

IT’S OKAY

YOU ARENOT CRAZY

TAKE CARE OF YOURSELF

HOWCAN I

HELP?

THERE’SHELP

YOU ARE

WORTHY

YOU ARE PRECIOUS

YOU AREVALUABLE

YOUARE

LOVED

IT’S OKAYTO HAVEA HARDDAY

YOU’RENOTALONE

YOU’RENOT

HOPELESS

On 30th January, 2020 the Director General of WHO declared the Novel Coronavirus outbreak a Public Health Emergency of International Concern

(PHEIC), WHO's highest level of alarm...

https://www.who.int/emergencies/diseases/novel-coronavirus-2019/interactive-timeline/#!

India records highest single-day Covid recoveries, crosses 2 million-mark

Total number of recoveries has crossed 2 million today

with highest-ever single day recoveries of 60,091 in

the last 24 hours.With 64,531 people testing

positive in a day, India's COVID-19-19 tally climbed

to 27,67,273 on Wednesday, while the recoveries

crossed the 20-lakh mark pushing the recovery rate

to 73.64 per cent, according to the Union

Health Ministry data.Odisha reports 2,589 new

casesAmong the new cases,

1,574 are from quarantine centres, while the

remaining 1,015 are local contact cases.

19 August, 2020, 03:11 PM IST https://economictimes.indiatimes.com/news/politics-and-nation/coronavirus-india-latest-news-and-updates-august-19/liveblog/77624703.cms

The chief of the World

Health Organization

(WHO) has predicted that

the effects of coronavirus

will be felt for decades to

come and urged everyone

to learn to live the virus.

Coronavirus cases were first

reported in China in

December last year. The

WHO declared it a

pandemic in March.

Since December, 17,600,740

cases have been reported

from around the world,

according to the Johns

Hopinks University. The

death tally stands at

679,600.

Mexico's coronavirus death

toll is now the third highest

in the world behind the

United States and Brazil,

reports AP.

Mexican health officials on

Friday reported 688 new

deaths, pushing the

country's total to 46,688.

That put Mexico just ahead

of the UK, which has 46,119,

according to the tally by

Johns Hopkins University.

Bangladesh recorded 2,199

new cases on Friday with 21

deaths. The country's

caseload now stands at

239860 and the death toll

at 3,132.

Vietnam, a former success

story, is struggling to

control an outbreak

spreading in its most

famous beach resort. In

Vietnam, a third person

died of coronavirus

complications, officials said

Saturday, a day after it

recorded its first-ever

death. The country is

struggling with a renewed

We must learn to live with this virus: WHO chiefTuesday, August 18, 2020

YOUR RIGHT TO KNOW

https://www.thedailystar.net/coronavirus-deadly-new-threat/news/we-must-learn-live-virus-who-chief-1939401

Coronavirus to have significant economic impact on developing Asian countries: ADBA new study released by the The Asian

Development Bank (ADB) on Friday suggests that coronavirus will have a

significant impact on developing Asian

economies through numerous channels.

Sharp declines in domestic demand, lower tourism and business travel, trade and production linkages, supply disruptions, and

health effects are expected — depending on how the virus evolves, a press release from the ADB said.According to the ADB, the

DAWN.COMTODAY'S PAPER | AUGUST 18, 2020

A brewing storm’: Economic impact of COVID-19-19 on Sri Lanka

Tue, 18 Aug 2020 Today's Paper

http://www.dailymirror.lk/features/A-brewing-storm-Economic-impact-of-COVID-19-19-on-Sri-Lanka/185-185879

Over a quarter of the world’s population is

currently under movement restrictions. For the first

time in recent human

history, coronavirus has shattered the myth that the economy must come first. While public health concerns, undoubtedly,

should take precedence over all other

considerations when dealing with the

COVID-19-19 pandemic, it

would be unwise to ignore the economic costs of the

current situation.

Earlier date of August 17 for resumption of flights,

long-distance bus travel, and start of school

admissions has been pushed back by at least 15

days.According to the John

Hopkins University (JHU) data, India has now

overtaken Turkey and is the ninth most affected

nation in terms of COVID-19-19 cases after the

US, Brazil, Russia, UK, Spain, Italy, France and

Germany. China has confirmed 84,106 cases

and 4,638 deaths from COVID-19-19 so far,

according to the JHU.

Nepal braces for a return to locked-down life as rise in Covid-19 cases rings alarm bells

Tuesday, August 18, 2020Without Fear or Favour

https://tkpo.st/3kAnY3f

Why this tool kit?The Corona pandemic has affected our lives, relationships, careers, finances, physical and mental health. It has aggravated our feelings of stress, anxiety, loss, grief and fear. We all need support and care to help us through these times. This tool kit is designed to aid our self-care, wellness and strengthen our support systems to deal with our multitude of feelings and challenges.

Who is this for?It is primarily designed for 20 to 40 year old South Asians, to work through the stress and struggles of this pandemic. It is a self- reflective tool to help meander through these uncharted times.This workbook is designed to be used in multiple ways: ◆ Individually for your own reflection.◆ Two or more in a small group to work through and learn together.◆ With a facilitator using it with one or more people.

What this tool kit hopes to achieve:◆ Provide a space to reflect on our challenges and validate our experiences and

feelings ◆ Help us become self-aware and accept that self-care is essential and not selfish ◆ Present options of practical self-care essentials that we can practise for improving

our coping mechanisms and wellness outcomes◆ Provide referrals and contacts when we need help

Approach of the tool kit: Narrative style, personalised, relatable, material that can be used independently or as part of a small group.

Individuals guide to using the workbook Each of us are unique and so are our journeys. We value your story, your feelings, your strengths and your struggles. You are free to use this material in whatever way works for you. The guidelines here are to help you through the process.◆ Take all the time you need to reflect and express yourself in any form you are

comfortable with - words, images, drawings, symbols and making things. ◆ The worksheets are there to help you reflect. ◆ Do not let them restrict you.◆ Use the worksheets as an aid alongside any other material you may find helpful. ◆ After you have gone through the workbook, if you feel the need for support or help,

please reach out to professionals, friends or family.◆ If you do not have access to help, use the contacts given at the end of the workbook.

The COVID-19 pandemic has affected everyone and we are all trying to cope.

This series is created to help people navigate through the complicated times of COVID-19, by addressing key mental health issues that are emerging. These include self-awareness and self-care, dealing with grief & loss, and building resilience.

COVID-19 has changed lives as we know it. The lockdown, loss of jobs, grief of losing loved ones, stress of managing home and office, and the fear of being infected are all taking a toll on us.

Feelings of stress,

anger, anxiety, loss,

grief, fear and hopelessness

can crowd our minds and

hearts, leaving us overwhelmed

and exhausted.

But being aware of our feelings and caring for ourselves and others can help us through these difficult times.

In the pages that follow, read the stories of Aisha

and Anand, who are going through the stress, worry

and frustration of being in a pandemic. Selena suggests

different ways to help them navigate through this crisis.

SELF-AWARENESS & SELF-CARE

TOOL KIT

I am overwhelmed

and desperate! I cannot go on

like this anymore! Is there any way

out of this situation?

I am so stressed because Ma and Baba

are so far away and alone. Are they going to be ok and not fall sick? What if there is

no help available when they need it?

Oh, this pandemic has destroyed

peace in my life! Boss wants targets

to be reached, family wants

variety of dishes every few hours...

Aisha’s COVID-19 Struggles

Kids want my attention all the

time. School wants me to be there to monitor

all my child’s school work…

Am exhausted, angry and

scared, I am shouting at my kids… I am not able to get all

the things done….Am

going crazy…

And hubby! He is in front of

the laptop all the time…

Feeling hopeless and

fearful. What’s gonna

happen?

Boss is increasing work load and

making pay cuts. Bills and EMI are

mounting, Can’t sleep! I am stressed out - if I lose my job,

what will I do?

Am so angry, frustrated,

worried! Can’t sleep at night and am tired and irritated

all day.

Oh, this pandemic!

When will it end? No peace at home and no chance of

going out.

Aai and Baba have no help in the village. How will they

manage?

Wife is always complaining that I am not helping

her. We fight a lot these days! Kids are chewing my

head off too!

Anand’s COVID-19 Troubles

My COVID-19 ExperienceLike Aisha and Anand, you might have also gone through various experiences.

Express your feelings by drawing or writing in the bubbles below. Don’t forget to

write your name at the top of this page.

Selena says, "COVID-19 has changed life as we know it”.

Aisha and Anand, what you are feeling is normal! These are uncertain times and

our regular lives have been affected.

Coping with the stress of managing home and office, caring for those close by and

worrying about those far away, while dealing with the dangers of Covid can all be exhausting and draining.

It's normal to feel fear, worry, anger, guilt,

sadness and experience mental stress. We need to acknowledge our feelings

and accept them.

This pandemic is taking a toll on all of us. We all need time to process what we are going through.

Reach out and seek help! You

need not struggle alone in silence.

Self-care is essential so that

we can stay healthy and be

available for others. If we are

not ok, we cannot help others

either.

However, we don’t have to

suffer silently. We can help ourselves by

evaluating how we are doing and

learning ways in which we can deal with our situation.

How has COVID-19 altered our world?Is what Selena says true? Has COVID-19 changed life in your society?

Write, draw or discuss ways in which life has changed for you, and what has

remained the same.

What has changed(Living with COVID-19)

What has not changed?

What is Self-Care?Taking care of yourself is not selfish!

Write, draw or discuss what words or images come to your mind when you

think of self-care. Take your time to think about what self-care means to you.

Aisha and Anand, self-care is not selfish and self-awareness is not self-centeredness.

‘Love your neighbour as yourself’, starts with the assumption that we love and care for ourselves, without which we cannot love others. Without that we cannot love others.

When we constantly neglect our needs and feelings, even if it is to care for others, it doesn’t end well. We could become tired, overwhelmed, exhausted or totally burnt out. This will make us irritable and impatient with others. Conflicts, strife and stress will multiply and peace of mind will be lost.

As they say before takeoff, "Wear your own mask before helping others with theirs."

When we learn to love and accept ourselves, we realise we are valuable and unique. When we listen to our needs, we learn self-awareness and self-care.

As we build ourselves up and grow stronger, we are able to meet our needs and the needs of others.

“Self-care is not self-centeredness.”

Negative images or words including any stigma associated with self-carePositive images or words

BREAK THE STIGMA ON SELF-CAREHow is self-care viewed in your family or community? Is it considered as an

essential or is it seen as an act of selfishness?

Write, draw or discuss the words or images that come to you as you think of

society’s idea of self-care:

IT’S OKAY

“CRAZY!”

“YOU GO TO THERAPY?!!”

“OVERLY SENSITIVE”

“GET OVER IT”

“YOU’RE BEINGSELFISH”

“YOU’RE BEINGA BURDEN”

“YOU’RE WEAKMINDED”

“YOU’RE TOOMUCH TOHANDLE”

“YOU TAKEMEDS?”

“YOU’RE BRINGINGEVERYONEELSE DOWN”

“MENTALHEALTHISN’T REAL”

“THERE ARE OTHERS THATARE WORSEOFF THAN YOU”

#BREAKING THE STIGMA ON SELF-CARE

YOU ARENOT CRAZY

TAKE CARE OF YOURSELF

HOWCAN IHELP?

THERE’SHELP

YOU AREWORTHY

YOU AREVALUABLE

YOU ARELOVED

IT’S OKAYTO HAVEA HARDDAY

YOU’RENOTALONE

YOU’RENOTHOPELESS

Consequences of Self-NeglectIf we neglect caring for ourselves, especially during these

times, what could be some of the effects?

Write, draw or discuss the words or images that come to you

as you think of the impact if you neglect to care for yourself.

Self-Awareness ChecklistHow are you coping with life during this crisis?

Please click the link below to find out how you are doing and what you can do to help yourself.

Click here for the Self-Awareness Checklist:

https://www.tryinteract.com/share/quiz/5f3cb36603bed50014723dae

YOU ARE IN RED ZONE!

STRESS IS OVERWHELMING YOU.

TAKE CARE AND SEEK HELP!

YOU ARE IN

YELLOW ZONE!YOU ARE COPING WELL!

BUT THERE ARE SOME STRESSORS

YOU ARE IN

GREEN ZONE!WELL DONE!

YOU ARE DOING GREAT!

My Self-Awareness ZonePlease take time to try the Self-Awareness checklist. Which zone are you in?

Discuss with a friend or in a small group what you felt as you did the checklist.

What did it bring up?

I am in ...zone

What feelings have you been experiencing in recent times?

I feel...

SAY NO

SLEEP

Self-Care EssentialsHere are some self-care steps that you can incorporate into your daily life. You can add to this list. Most importantly, do the things that you know will help you.

RELAX

ADD

ACT

CONNECT

CELEBRATE

BUILD RHYTHM

SEEK

REDUCE

MOVERECEIVE

HELP

EAT

Self-Care EssentialsYou are the best person to know what helps you stay healthy and well.Read through the self-care essentials pages and fill in your own self-care essentials in the balloons below by writing them down or drawing in them.

These are the balloons that help me, so I want to hold on to them.

These are the things that I would like to reduce or let go as they do not help me

stay well.

Write or draw in the balloons what you would like to let go off.

EAT Eat healthy,

stay hydrated and have meals at

regular times.

Building a lifestyle of Self-Care

MOVE Be physically

active and exercise or play

a sport daily.

SLEEPGet atleast 7 to 8 hours of quality sleep

at night regularly.

SEEK Find ways to

grow spiritually and find comfort

and peace.

BUILD RHYTHM Have a routine or schedule for

daily life that gives comfort and purpose.

CONNECT Keep in touch

with close family and friends. Be open and share with each other.

Don’t isolate yourself.

RELAX Take an hour off to relax and do something you enjoy. Practise

meditation and breathing

exercises to relax and calm yourself.

CELEBRATE Celebrate

everything you do. You are unique and valuable. Do

not let circumstances or people make

you believe otherwise.

Celebrate YOU!

ACT Be purposefully

engaged. Do things that help you and others.

ADDKnow what

helps you and add more of

those activities into your life.

e.g. listening to music,

connecting with friends, playing

together as a family, laughing

and joking.

REDUCE Identify and

reduce activities that

stress you. e.g. listening to too much news,

excess screen time.

SAY NOWhen you have too much to do

at work or at home and are

feeling exhausted, it's ok

to say NO.

RECEIVE HELP When you feel

overwhelmed or unable to cope, reach out and seek help from

friends and family or from professional

counselors. Do not struggle in

silence.

My Wellness PlanThink and list down your daily, weekly and monthly goals to keep yourself fit and

healthy.

Please refer to the previous pages for ideas to get you started.

- Wellness activities to do DAILY

- Wellness activities to do WEEKLY

- Wellness activities to do MONTHLY

- Wellness activities to do AS NEEDED

KEY:

I choose ........................………………… to be my wellness check- in

accountability buddy.

I would like my buddy to check-in with me on a daily/ weekly basis

to see how I am progressing with my personal wellness plan.

My buddy can keep in touch with me by :

Wellness Check-in

Facilitators guide to using the workbook with a group. The facilitator will guide the learning process at the pace of the participants. The role of the facilitator is to provide the right environment and encourage the participants on their journey of reflection, growth and healing.◆ It is important that those who facilitate should practise the self-awareness and self-care model. Facilitators should grasp both the content and methodology. The key to the success of the process is the facilitator.◆ The facilitators can use their own creativity to engage with the group on this

journey. The workbook provides scope for flexibility and creativity. The facilitator must be sensitive to the needs of their group members while using the material.

◆ The facilitators should believe in the ability of the participants to be proponents of their own healing process. Without this, it would be hard to achieve the objectives.

◆ Group processes begin with building trust. The facilitator has to spend adequate time with the group for trust to grow. They have to build a safe place with safe people for safe conversations. It is important to make time to hear stories, sing songs, play, laugh, cry and have fun together.

◆ Ground rules of listening, respect, confidentiality and care have to be emphasized, as it is crucial that group members can trust and respect each other.

◆ If there are more than 3 or 4 participants, it is recommended that there should be at least two facilitators. It could be one main facilitator and a co-facilitator for each session. This would help in supporting the main facilitator, in engaging with the group during small group activities and also to observe group dynamics and needs.

◆ The facilitators need to debrief after each session and plan the next session based on feedback from the previous session. Be aware of the dynamics and reframe the upcoming sessions accordingly.

◆ The facilitators should encourage the participants to be open and speak out freely. Therefore, one must allow the members of the group to proceed at their own pace.

◆ The aim is NOT to finish the material as per the structure but to provide a platform for the group to explore, experience and reflect on issues that are relevant to them.

◆ These are very intense sessions that may open up issues that have not been dealt with. Hence make sure the participants are prepared for this exercise and are willing to do it. It would be helpful to provide space for personal counseling or referrals, for issues coming up during the sessions.

◆ If there are group members disrupting the whole group, do not ignore it. Spend time with them and try to find out the reason and work with them privately. If they still cannot work with the group, it may be wise to recommend one to one sessions with them at a later date.

◆ Every participant in the group is important. Group sessions have to be interactive and group members should be encouraged to use language that is comfortable to them.

◆ The authors are not responsible for any issues arising out of using this workbook. The responsibility lies solely with those using the workbook personally or with groups.

Help is at HandContacts & Referrals:

NEPALMental Health & Suicide Prevention Centre- 16600122223 (Operates 24 hours)

TPO Nepal - 16600102005

(Operates daily between 8:00 am to 6:00 pm)

CMC Nepal - 16600185080

(Operates daily from 8:00 am to 8:00 pm)

Kanti Bal Hospital, Child Psychiatry Helpline - 98085 22410

INDIADr. Janaki Rajagopalan- +91 78719 20557Shilpa Waghmare- +91 98801 17996Vasantha Peter- +91 95382 84939All of the above individuals are availabale 9:30am- 5:00pm,

Monday to Friday (Phone/ Zoom consultation until further notice)

Parivarthan- +91 76766 02602Helpline: 1:00pm- 10:00pm, Monday to Friday

Email: ychelpline@gmail.com (anytime)

SRI LANKASumithrio- 0112696666 / 0112692909Shanthi Markam- 0717639898LEADS (Children) 075712121/ 0114954111Mental Health Helpline 1926Counselling and Suicide Helpline CCCLine 1333

PAKISTANRusham Rana- +92 332 5953086Tania Waqas- +92 300 2728642

Conceptualised & Developed by Chitra Ramaswamy & Karuna Sharma for Asia CMS | Graphic Design by Pearl Paul for AsiaCMS

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