Self Care Freebie: The ‘What Do You Need Right Now?’ Flow Chart

Download the PDF of this flow chart by clicking on the button below!

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Use the flow chart as an informal way to check in with yourself today. Start from the top and move through the questions until you discover ‘what you need right now.’ I gave you some suggestions here, but if you have your own ideas, share them with me in the comments!

CALM DOWN (high energy, low mood): You might be feeling anxious or restless today, which can create the sensation of holding in a lot frenetic energy. This can be difficult to manage. Try a calming activity that can bring down your restless energy — doing so just might improve your overall mood!

• Listen to a guided meditation or do some meditative coloring
• Run a warm bubble bath
• Have a long, soothing chat with a trusted friend
• Make a cup of herbal tea, light a candle — anything that creates a calming environment

ADVENTURE/HAVE FUN (high energy, moderate/high mood): You are feeling energetic and optimistic today! Take advantage of this good mood and try something new. When you use that good energy to celebrate life, or seek out a new experience, you make memories that you can look back on when the rainy days inevitably come. Carpe diem and, remember, have fun!

• Do a seasonal activity (like carving pumpkins, walking through a corn maze, visiting a haunted house)
• Go for a scenic drive to admire the fall foliage
• Get all dressed up for a day in the city or a date night out
• Go for a walk/hike outside or engage in your favorite form of exercise

JOURNAL/TURN INWARD (low energy, moderate/high mood): You might be feeling a little quieter or a little more introspective, reflective, or creative today. Your energy is relaxed but your positive mood is making your brain seek stimulation. Challenge yourself to create something that requires you to think more deeply about your life — or to reflect on what your recent experiences have taught you. You never know what you will find!

• Respond to a journal prompt
• Make a list of things that bring you joy
• Write yourself a letter to open on a future date
• Paint or draw a piece that reflects your mood

REST (low energy, low mood): Today you are exhausted — physically, mentally, emotionally. Maybe you’ve been worked to the point of burnout or your body has been under an immense amount of stress for too long. You need to listen to your body’s needs and take the time to rest your body and mind. You can’t expect to keep going at the pace you’re at unless you first take the time to heal.

• Take a nap
• Go to bed an hour or two earlier
• Watch a tv show or movie that you don’t need to think much about
• Lay in your bed and listen to an audiobook or your favorite playlist