Come Back to Your Body: A Personal Self-Care Plan
A personal resource for grounding, regulation, and self-connection.
© Romance & Reality LLC | Bailey Barmettler
This plan is meant to be built before a moment of distress arrives, so that when emotions feel big, you already have a personalized map back to steadiness. Fill in each section in your own words. There's no wrong way to do this. Keep this somewhere easy to find, like on your phone or printed and placed somewhere you can pull it up quickly when needed.
Treat it like a living document. Some entries may change as you grow, and that's a sign of progress, not a flaw in the plan. In a moment of distress, you don't need to read this from front to back. Open it, scan for whatever section calls to you first, and try one small thing. One step is enough.
Sensory & Self-Connection
These are the building blocks you'll reach for in a moment of overwhelm — pre-chosen so you don't have to think hard when thinking is difficult.
1. Sounds
Sounds that help you relax, release energy, or come back into your body.
Examples:
Songs, sounds, audio meditations, guided breathing practices, etc.
My three:
1.
2.
3.
2. Visuals
Images you can look at that relax you, help release energy, or spark joy.
Examples:
Photographs, cloud watching, star gazing, cat videos, other favorite media, etc.
My three:
1.
2.
3.
3. Body Sensations
Physical sensations that ground you or help your body relax when you're overwhelmed.
Examples:
Bath or shower, stretching, self-massage, sauna/cold plunge, breathing techniques, working out, pushing against a wall, screaming into a pillow, etc.
My three:
1.
2.
3.
4. Self-Compassion / Permission Statements
Statements that give yourself explicit permission to feel, rest, or need support.
Examples:
“It's okay that this is hard for me.” “I don't have to earn rest.” “I'm allowed to ask for help before things fall apart.”
My three:
1.
2.
3.
5. Personal Affirmations
Statements that calm, ground, expand, connect, or offer objectivity without judgement.
Examples:
"I can notice this feeling without becoming it." “I trust myself to find the next right move.” "I am not alone, even when it feels that way." "I am worthy of support and care."
My three:
1.
2.
3.
6. Character Traits
Parts of who you are and how you act that you are proud of.
Examples:
My willingness to keep trying even when something is hard, the kindness and care I show the people I love, and the courage I have when facing something that feels scary.
My three:
1.
2.
3.
7. Accomplishments & Successes
Reminders of your own power and capability.
Examples:
I finished my degree while working full-time. I left a relationship that wasn't serving me. I gave a presentation even though I was terrified.
My three:
1.
2.
3.
8. Gratitude for Gifts/Possessions
Holding or looking at gifts/objects that carry a feeling of gratitude, connection, or safety.
Examples:
A homemade gift my friend made me, a stone I picked up on a meaningful hike, an art piece that brings me joy, etc.
My three:
1.
2.
3.
9. Ways You've Protected or Helped Yourself Before
Strategies that have worked for you in the past, as proof that you already know how to overcome hard moments.
Examples:
Stepping outside for fresh air before reacting, writing in my journal until the urgency passed, calling a friend instead of isolating.
My three:
1.
2.
3.
10. Boundary & Self-Advocacy Phrases
Short, pre-written lines you can use to protect your space or time when you don't have the energy to explain yourself in the moment.
Examples:
“I need to step away from this conversation right now, and I'll come back to it later.” “I'm not able to take that on today.” “I care about you, and I also need to take care of myself right now.”
My three:
1.
2.
3.
11. A Note to Future Me
A short letter written in a calm moment, to be read by you in a future moment of distress — a reminder of how it feels to be steady.
Example:
“If you're reading this, things feel hard right now. That's real, and it will shift with time. You have gotten through hard moments before. Be gentle with yourself. Try one act of self-care right now.”
My note to future me:
12. Wholesome Environments
Places that bring you a feeling of safety and/or connection.
Examples:
Various nature spaces, a quiet cafe, the library, the gym, a sober bar, an art gallery, etc.
My three:
1.
2.
3.
13. People You Feel Safe Calling (When self-soothing has not been achieved through applying the above options)
Names and numbers of people you trust for support and connection.
Examples:
Family, friends, coworkers, neighbors, sponsors, mentors, teachers, spiritual leaders, etc.
My three:
1.
2.
3.
14. Professional & Crisis Resources
The names and numbers of professional supports, separate from personal contacts, are ready in case personal support isn't enough or available.
Examples:
Therapists, psychiatrists, doctors, social workers, and various crisis hotlines such as 988 Suicide & Crisis Lifeline (call or text 988), for moments that feel too heavy to be held alone.
My three:
1.
2.
3.
