What’s in Your Mental Health Toolkit?
It’s been five months since I last wrote about the seven tornadoes that hit my hometown. I count myself lucky—my home was spared, save for a few downed trees and a displaced treehouse. Others, though, weren’t so fortunate, losing everything to the storms. The physical rebuilding after a disaster like that takes time, often years. But as significant as the physical recovery is, it’s only part of the story. The mental resilience it takes to pick up the pieces and move forward is equally crucial.
In the midst of recovery, life doesn’t pause. Bills still need to be paid, families need tending, and everyday responsibilities don’t disappear. The challenges stack up, especially when you’re trying to process the emotional aftermath of a crisis. Crises seem to be everywhere. Across the country, we’re facing back-to-back hurricanes along the East Coast, raging heat and fires out West, political divisions, and more. Even after 25 years in crisis management, I sometimes struggle to keep my focus and stay positive.
Over the years, I’ve built a mental health toolkit to help me navigate times like these. It’s filled with practices and reminders I’ve gathered along the way, and they’ve kept me grounded, especially when things get tough. I hope that sharing my Toolkit might help others through their own storms.
1. Stay Present with Mindfulness
Mindfulness can sound like one of those buzzwords, but it’s been a lifesaver for me. When the pace of life and work ramps up, I try to bring myself back to the moment. Whether it’s through a quick breathing exercise or taking a minute to notice my surroundings, mindfulness reminds me to pause.
2. Lean on Your Network
Through the years, I have managed several large-scale disasters. It was a lot, and I couldn’t have done it alone. I’ve come to rely on my network—family, friends, mentors, and colleagues—who have my back. Knowing there’s a group of people who believe in you, who you can call on for advice or just to talk, can be a massive source of strength.
3. Move
It doesn’t have to be a marathon—just moving helps. For me, a short walk, stretching, or my favorite- “80’s hairband dance minute,” e.g., I put my favorite AC/DC, Bon Jovi or Whitesnake song on, jump from my desk and dance around the room! Regular physical activity is a great stressbuster.
4. Set Boundaries (And Stick to Them!)
I’ve learned that it’s okay to say “no.” At the start of my career, I took on way too much, but I realized that constantly pushing myself wasn’t sustainable. Now, I’m serious about setting limits and sticking to them. My team at TRI knows that respecting our boundaries makes us better in the long run—balance isn’t a luxury; it’s a necessity.
5. Talk It Out
Sometimes, it really helps to talk to a professional. There have been many times in my life when I reached out to a therapist, especially during stressful projects. It’s been a valuable tool for processing challenges and staying grounded, and I encourage others to consider it too. Getting an outside perspective can make all the difference.
6. Celebrate Small Wins
It’s easy to overlook the small stuff, but celebrating small wins has been a game-changer for me. Whether it’s a successful training session or a positive client response, taking a moment to recognize these achievements brings a boost of energy and motivation. The TRI onboarding package comes with a set of pompoms so we can cheer each other on during team meetings!
7. Express Yourself
It's ok to be mad, frustrated, angry, etc. Let yourself vent, scream into a pillow, or what I like to do is “rant write.” I write everything I am feeling in a notebook and then put the notebook in a drawer.
Building resilience takes time, and what works is unique for each of us. But every step we take, every tool we add, strengthens us for the challenges ahead. So, what’s in your mental health toolkit, and how are you taking steps to fortify your resilience?
