1. First, before you do anything, I want you to know and BELIEVE that you are a good person.

You are brave and you are strong, and wanting to hurt yourself is not your fault. It is never your fault, and you are not a bad person.

2. Take a deep breath.

Slowly release, then repeat “I am worthy.” Repeat it again.

3. Grab a piece of paper and write down what you are feeling.

Try to stay as truthful as you can, knowing you will be the only one to read this, and see these words.

4. Then rummage through your beauty drawers and look for an old nail polish you haven’t worn in a while.

Isn’t it so pretty? Aren’t you excited to sport that color again? Settle in a comfortable chair, and give yourself a manicure. Distract yourself from any old thoughts and focus on painting your nails as neat as possible.

5. Take a walk outside.

Breathe in the fresh air. Listen to the rustle of the trees from the wind, mother nature embracing you with her love and support for you.

6. When you get back inside, open up your music library.

Spend time organizing your Spotify and making new playlists. Allow yourself to listen to angry music, sad music, bad music, anything your ears want to hear. It’s your time, your time only.

7. Tell yourself you don’t need to punish yourself.

Say it again. You don’t need to punish yourself. You don’t need to punish yourself.

8. Make a cup of tea.

Have a cookie or two, and savor the combination of both flavors.

9. Watch your favorite movie.

Get your comfiest blanket, sip your tea and enjoy relaxing on the couch.

10. When the movie is finished, stay seated and think about a time when you laughed so hard it your stomach was sore.

Try to repeat the memory in your head. What season was it then? What made you so happy at the time?

11. Take another deep breath.

Inhale, then exhale. Say aloud, “I deserve to be healthy. I deserve to be kind to myself.”

12. Gently get up from the couch and grab an ice cube.

Feel the sensation melting in your hands. Repeat again, “I deserve to be kind to myself.”

13. Dry your hands, then reach your arms up in the air.

Feel your muscles lengthening from your fingertips down to your shoulders. Bend your knees and straighten them. Carefully move your body into slow and gentle stretches, knowing you are honoring your body by making it feel good.

14. When the stretches make you tired, take out your favorite book.

Or continue reading off from your last book.

15. Think about what traits make those characters human.

Who was your favorite? What could he or she work on? Say aloud “It does get better. I will get better.”

16. Take a shower, feel the water guiding away your sadness.

As you scrub away the negative feelings, remember you are worthy. You will heal.

17. Call someone.

Maybe a friend, or your mom, an aunt, your favorite cousin. Talk to someone about their day. If you’re up for it, share what you’re feeling. Reminisce about a time you were together. Smile as you hear them laugh on the other side of the phone. Feel the love they have for you emanating from their voice. After you hang up, if you end up relapsing, know that it’s okay. Slip-ups happen, and that is okay. It is not your fault, and it is never your fault.

You know the road to recovery is a long one, but when you get there it will be worth it, because you are worth it.