💚😌Mental Health Provider Article #2😌💚
By: Chandra Diebold, PMHNP
Spring is a time for growth, so it is the perfect time for you to expand your personal growth by creating a safe mental space in your home. A mental safe space is one where you can relax and unwind, and it elicits feelings of emotional and physical security. It can refer to a space where dialogues are open and free of judgment or a space that is physically protected from any sort of threat. Having your own safe space can help to promote a daily sense of calm by counteracting everyday stressors that can accumulate while you are out of the house.
A healthy safe space is:
1. A place where you can be yourself without fear of judgment or punishment
2. A place where you can be alone if you want
3. A relatively clean, stable place you can access anytime you need
4. Populated with things that make you happy and satisfied
5. A place where you can freely express your emotions and your creativity
A healthy safe space is supposed to lift you up and recharge you.
Below are a few tips on creating your safe space:
1. Create physical safety
a. It is hard to feel comfortable when you are worried about your physical safety. Consider home security systems, automatic door locks, doorbell cameras and any other means to ensure physical safety.
2. Encourage emotional safety
a. Your home should be a familiar place, and your décor should reflect your unique personality and your unique emotional needs.
b. Eliminate common stressors such as smart phone, laptop, tablet or even television.
c. Unplug from electronics during certain times of the day or making sure certain objects and devices stay in designated rooms.
3. Define your safe space
a. The brain is an amazing organ that learns to associate different areas of your homes with the activities you perform in them. For instance, watching television in your bedroom can make it difficult to fall asleep since your brain associates this room with stimulus.
b. Designate each room for its purpose i.e. eating in the dining room, watching tv in the family room, sleeping in the bedroom.
c. Your safe space should be clearly defined so that your brain learns to associate it with a sense of calm and relaxation.
d. Try to resist using your safe space for work.
4. Therapeutic décor
a. Aesthetics of your environment can have a strong effect. Decorating your safe space can be a great way to express yourself while tapping into your brain’s favorite relaxation triggers.
b. Consider using aromatherapy with candles, incense, or essential oils. Scents like bergamot, lavender and rose are associated with stress relief and relaxation.
c. Color therapy works too—a fresh coat of blue, green or grey paint in muted tones helps encourage feelings of well-being and emotional safety.
d. Fresh plants or flowers in the room.
e. Favorite music or white noise in the background.
f. Soft natural lighting.
5. Family and friends
a. Defining a safe space at home can be difficult when you’re sharing your living space with family or roommates. Part of creating your safe space may involve communicating with the people you live with.
b. Start with an open and honest conversation about your safe space.
c. Designate a certain amount of time that you will be in your safe space and ask that they respect it.
d. Lay down ground rules for the safe space time such as what conversations or interruptions will be allowed and not allowed if any.
Enjoy your very own place of serenity!