Vision Book & Emotional Toolkit Anisa Wiseman @anisa. hawaii Program Director NAMI Hawaii Namihawaii. org From my lived experience. . .
Things you should know. . . -My slides are wordy, they are prompts. Also it is how I cope with presentation anxiety, sometimes I have a hard time remembering what to say and then I obsess over it days after, wordiness helps me to mitigate that. -I go over a lot of information, it's just how it goes with me : ) I will provide the slides as a pdf. Afterwards for you to reflect back on. -This is a WORKSHOP, the intention is for you to have time to “DO” & “WORK” -You will have about 1 min and 3 seconds for each prompt -Put questions at anytime in the chatbox and I will answer them when I can. -I would love to see your face, keep your camera on if you feel like it.
Agenda -Vision Book, what it is, what you need, etc. -Vision Book prompts, time to “WORK” -Emotional Toolkit, what it is, etc. -Emotional Toolkit prompts -Emotional Toolkit other ideas -What’s in my Emotional Toolkit?
Vision Book A vision book is a collage with prompts. You can use drawings or cut out pictures, words, etc. from magazines. You will need: glue stick, ribbon, paper (you can use front and back if you are going to make it a book), scissors, something to write with, and a magazine. If you want to make it into a book you will also need a hole puncher and three 5 inch pieces of ribbon. Once you have cut out your pieces and glued them make 3 holes on the left side of your paper like you would for it to go into a binder. Then use each piece of ribbon and tie a bow to hold the papers together. You now have a vision book you can go through when you need inspiration.
Alternative ways to create a vision book Create a virtual vision book. You can use something like Canva or google slides, etc. You can also just take screenshots and stick them in a special folder on your phone. Just write to the prompts. . . what pictures do you want to get from magazines, etc. Draw to the prompts.
Sometimes you can’t speak to the dark places of yourself…. but you can show it pictures Words don’t always work for those pre-verbial parts of your brain. Pictures work in a different way. Just another thing to put in your toolbox of getting through life.
Dear Future You, Organize your wants, hopes, and dreams. Give yourself permission to play in spaces you knew about as a child, but grew to forget as an adult. Frolic around in the world of your imagination. Create the world that exists in your dreams so that you may build something you thought you could only imagine. Own your magic. Open up yourself and manifest your desires like you can have it all. Like there isn’t anything holding you back. Like you deserve it. The social constraints that anchor your reality do not exist in the world of visionaries. Visionaries predict what will happen next based upon their dreams of what will come. A place where they played and creativity lived. Go there. Take this as a reminder of who holds the power. Remember where yours is, many of us forgot. Have fun, play, and be a visionary. xx//anisa
Things you are grateful for. Things happening you want to keep or amplify. This page is for things that are already flowing in your life. Here are some ideas of what to play with and create here: things that help you grow or make you happy, things that are beneficial for your healing, things you enjoy doing, routines that are good for you, relationships that make you feel good or help you grow, parts of your job that you enjoy, food you want to keep eating, colors you love, patterns you see, hobbies you have, etc. Really dive deep and look at the aspects of your life you have already manifested that you are really grateful for. Give yourself permission to feel proud of how far you have come.
Things that make you happy These are things you see every day that no matter what you can’t help but to smile. The muscles in your face give it away.
The kinds of thoughts you want to manifest Take a second to think about the space you want to create in your mind. How do you want to talk to yourself? What things do you want to say or reinforce? How you talk to yourself matters, the environment you create in your mind matters. What kind of environment do you want? What does it feel like?
Things you want to manifest in your professional life As a professional what do you want to achieve? Where would you like to see your career go? How will you get there, who will help you? What goals do you have?
Things you want to manifest in your relationships What are some relationships you want to work on? What is the issue with them, communication, trust, respect? What are some solutions to the rifts in them? What does it mean to have a healthy relationship? What are things that you need in the relationship that you aren’t getting?
Things you want to manifest for your health How are you feeling now and where would you like to see your health? What are some things you need to do to change your health, lifestyle change, exercise, better eating habits, what health wise do you want to get better?
All the other things you want to manifest This is for your heart's desire. What are your dreams, down to the detail, what steps do you need to take to get there, include the steps here too.
Intentions What are your intentions or goals, what is your motivation? Do you intend to create more ritual or routine in your life, to call people more, develop your business plan?
How you want others to see you What do you want other people to think about when they see you? Rainbows, unicorns, how do you want them to feel? You want them to think about your dogs or that you have a professional job, what do you want people to see you as?
Higher self This page is for anything that resonates with your higher self. Who is that? Plants This page is purely for plants, plants that you want, plants you want to keep healthy, plants you think are beautiful but don’t think you can take care of properly or often aren’t able to keep healthy, etc. Dream house & furniture inspo If you could buy a house right now what would it look like, where would it be? What kind of furniture would you put inside, would it have a theme? What colors do you like, What kind of a house will it be? Play there. Magical things-inspiration Anything that you think is magical and gives you inspiration. Things you want to look at that don’t fit in anywhere else. Love Anything that has to do with how you love and how you want to be loved. Words This page is for words that you want to be a part of your life going forward, any themes or words that inspire you.
Building your toolkit The following are things to contribute to your toolkit. Each toolkit is unique to the owner. We know ourselves the best and so only we can build the proper kit for ourselves. It is important to take the time to put this together now because often we are just reacting during an emotional crisis and these things are far away from our thought patterns. It may feel like common knowledge to yourself now but in those moments that knowledge is out of reach. We need to make it easy for ourselves. Your future self will thank you. It is important to understand that not everything will work every time. That is ok. Try something and if doesn’t work try another. Just keep going. You will get through it. You do every time. There has not been a time where you haven’t. As always prevention is key. Know the difference between self-care and self-maintenance and make sure you are keeping up with each.
A love letter to yourself. Take a moment to have some empathy for you. On a day when you have felt your worse what would you have needed to hear? Go back and be there with yourself. Change the outcome-what does that look like? How can you be there for you? On the days when all you needed was for one person to say just one thing, what would that one thing be? Tell yourself you’re beautiful, remind yourself of who you are, where you came from, what your values are. Invite yourself to practice some of your favorite coping skills, what are they? Say you understand, validate your feelings, validate your pain, validate your emotion. Give yourself permission to feel, process, grow, and develop. Go back to love-love every part of you-your mind, body, and soul. Love your opinions, values, and your hair. Be there for your future self by using the lessons of your past. You are the only one who can truly understand your self on all levels-so do it. Write yourself the love letter you always wanted. Empower the future of you. Write yourself a love letter.
Gratitude Inventory In moments of stress and crisis you cannot remember the things you are grateful for. All you see is red. You feel no gratitude. So take the time now to make a list of things you are grateful for. Just start listing them. They can be your basic needs like the sun, food, water, etc. But also specific. . . my dog, the way my dog cuddles with me, etc. Are there things you are grateful for specific to the situation? Like when it rains and you’re at home with nowhere to go.
Catalog of Triggers What are you triggers, the things that make you mad, sad, nervous, anxious, or scared? Are you aware of them when they are happening? Do you know about some of these triggers ahead of time? How can you prepare for them if so? Examples of triggers: family tension, arguments, shouting, breakups, financial problems, being criticized, power struggles, social gatherings, being alone, family dinners, being sick, shouting, loud noises, specific tastes, smells, sensations, noises, intoxicated people, driving, pregnant women, babies, interpersonal conflict, narcissism, rejection, boundary violations, sirens, gunshots, footsteps, interactions with police or authority, angry people,
Evacuation Plan If you are triggered what will you do? What do you think the best thing for yourself in a crisis would be? You are the only person who knows what is best for you. Spend some time now thinking about it and create a plan. Sometimes you may get triggered in a small way but other times a trigger can send you into crisis. Having a step by step plan of what to do if you are in crisis can help tremendously. If you feel comfortable enough you can share it with your support system so that they can guide and support you through your plan. It can look something like this: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Grab emotional tool kit Put on essential oil Grab favorite sea shell Call best friend Do some flower breaths together Share with best friend things in toolkit Hang up phone when I feel safe enough Do some tapping, here I should be good but optional: Bring out yoga mat and do some stretching/yoga Meditate This is mine and is just an example. Yours may be totally different. Each one is unique to the individual.
Favorites File List your favorite(s) of the following: *food*song*candy*beach*smell*person*color*store*ice cream*book*poem*artist*season*holiday*fast food*emojidraw it*band*place*movie*TV show*animal*sport*restaurant*band*actress*actor*flower* beach*hike*plant*month*author*scent* These are potential things to turn to when you are having a bad day. Having a list in front of you gives you a higher chance of using something from that list. That means a potentially de-stressed future you.
Support Card List the name and phone number of the following: Someone you love Someone who makes you laugh Someone who always supports you Someone who gives the best advice Anyone else who is special to you Crisis Text Line: Text “NAMI” to 741741 Teen Line: open 9 p. m. – 1 a. m. ET 310 -855 -4673 or text “TEEN” to 839863 (8: 30 p. m. – 12: 30 a. m. ET) National Suicide Prevention Lifeline: Crisis Line of Hawaii Oahu: 808 -832 -3100 Neighbor Islands: 1 -800 -753 -6879 808 -734 -4357 AA: 808 -946 -1438 NA:
Parameters of your control Often in times of stress and crisis we forget all the things that we have control of. Take the time right now to give your future self a reminder of all the things that are within your control. Examples: cleaning, how to regulate, how you show up, what you are eating, exercise, washing your car, fishing, going for a drive, taking a shower, lifting weights, mowing the lawn, doing a puzzle, shaving, working on a car, the font in your paper you are writing, making art, seeing a movie, going to a sports game, music you listen to, how you spend your finances, what you do on the weekend, etc.
Other supplies for your toolkit ● Band Aids: This is your easy and quick fix, just like slapping a band aid on it. Your white elephant, what is going to get you to push through to that next thing. ○ Ideas: starbucks coffee, bar of chocolate, ice cream bar, give yourself a budget $1, $5 -$10, videos you like to watch online, a cookie, or piece of cake, your favorite TV show or movie, etc. ● Emergency Card: This is your support group. Who can you call that will answer and be that sounding board, who will just listen? Who always gives you the best advice, who can you count on to drop everything and come to you? This can be a friend or family member. ○ Support Card ● Hand Sanitizer: This is taking the time to know what your triggers are, what are things that irk you? The things that send you over the edge and into the deep end? Do you know what they are? Is it a person, a place, or a certain object? ○ Possible triggers: boundary crossing, power struggles, family events, certains projects, tests, assignments, etc. , watching scary or violent movies or tv shows, pregnancy, etc. ● Tweezers: This is for plucking yourself out of the head space that you are in. These are things like grounding exercises, tapping, guided meditation, etc. Whatever works well to pluck you out of your head and back into your body.
Other supplies ● Advil/Tylenol: This is internal medicine. This could be stuff prescribed to you or things that you can buy over the counter. Do you get headaches when you’re stressed or having anxiety? Is there a homeopathic mix that you like, an essential oil, or prescribed medication that you take as a PRN? ● Antibiotic Ointment: This is things you can put on yourself to provide some relief or give you an instant pick me up. Things that make you feel good. Things like essential oils, red lipstick, chapstick, lip gloss, makeup, eyeliner, mascara, etc. , fresh change of clothes, brushing your teeth. ● Iodine: Things that you can do physically to make you feel good. They are going to be a deeper form of first aid. Things like changing your clothes, brushing your teeth, taking a shower, doing some stretching, meditating, breathing exercises, jumping into the ocean, etc. ● Gauze: This is a little bit bigger than a band aid and is for bigger booboos. You have tried the Epi. Pen and then went on to the band aid and still nothing is working. This means you need to self regulate. Find something you can do in accordance with the time you have available. Gauze would be things like breathing exercises, tapping, healthy snack, 5 min meditation, journaling, closing your eyes and taking a breath, a small mirror to give yourself a pep talk, something that you will take a quick break to reset yourself with. Jumping in the ocean or taking a cold shower. What works for you.
Other supplies ● Rubbing Alcohol: This is things that will give you a deep clean, flush you out. Having a love letter to read to remind yourself what you do love about yourself, sometimes we forget. Letters or cards from family members that make you feel good, so you see that you aren’t isolated. Brushing your teeth, washing your face, and hands can refresh you on the outside quickly. Drink a glass of water to give your system and you some hydration. ● Oregano Oil: Nature based things to get you out of your head and into your body. Going for a walk, touching a rock, shell, piece of coral, crystal, leaf, etc. , smelling fresh herbs like rosemary, sage, thyme, mint, basil, etc.
Senses for your emotions ● Touch: Things that you can put your hands on. This is something that you like to touch, it brings you to the present moment and gives you relief. This could mean playing with some play dough or silly putty, a crystal you think is smooth, a rock or piece of coral that feels good in your hand, or a stress ball. ● See: This is something you enjoy looking at. A picture of your dog, a puppy, something someone drew for you, a card from a friend or family member, a picture of yourself, a picture of something you’re proud of, your favorite book or poem to read, screenshots of texts of comments that made you feel good, etc. ● Hear: A song that makes you happy or want to move, reminds you of a time you love, reminds you of someone you love, always makes you smile, a meditation you enjoy, binaural beats, a recording of your mom saying affirmations about you: You are smart, you are brave, you are beautiful, etc. (see affirmations script), self recording of affirmations, binaural beats, theta waves, etc. ● Smell: Things that you can smell like essential oils, fresh or dried herbs- rosemary, basil, sage, etc. , flower-plumeria, gardenia, rose, etc. , palo santo wood pieces or bracelet. ● Taste: Something that makes you smile when you eat or taste it. This could be candy, chocolate, your favorite snack, chips, nuts, a drink you enjoy, your favorite cheese, ice cream. Brushing your teeth can change the way you are sensing things in your mouth or swishing some mouthwash, chewing some gum. Drink a glass of water.
Getting Help ❖ Talk to someone: parent, friend, teacher, counselor, etc. ❖ Crisis Text Line: Text “NAMI” to 741741 ❖ Teen Line: open 9 p. m. – 1 a. m. ET 310 -855 -4673 or text “TEEN” to 839863 (8: 30 p. m. – 12: 30 a. m. ET) ❖ National Suicide Prevention Lifeline: 1 -800273 -TALK (8255) You are not alone. We are all in this together. Take charge of your mental health Just like for any physical illness, like diabetes or asthma, a mental health condition needs treatment in order for you to get better. Some examples of treatment for mental health conditions are therapy such as: cognitive behavioral or group; non-traditional therapy such as breath therapy; or guided imagery and medication.