Many people are familiar with the acronym RICE – Rest, Ice, Compression, and Elevation – a mainstay of first aid for sprains and strains. Wouldn’t it be great if there was something similar for treating mental ailments as well? Something to give people a sense of purpose and resolve before checking in with a professional? Mental first aid, if you will?
When an injury or sudden illness strikes, there are two choices. One can make a decision about how to treat the problem (medication, following first aid guidelines, making a doctor’s appointment, calling an ambulance if needed, etc). Or one can flounder around and cause extra agony and discomfort while trying to ask for advice from the internet, acquaintances on social media, and a Ouija board while trying to decide exactly what the next move should be. We’ll not always know what to do, but especially as a mother responsible for the wellbeing of my family, I’ve tried to gain knowledge and experience to prepare me for things likely to come my way. I have medical reference books, a few carefully curated online resources, and a similarly select group of people who I consult. Then I decide. It won’t always be the perfect decision, but laying out any course of action is empowering and comforting to the one that is in need. If circumstances dictate a change in that plan, so be it, but at least I’ve done something.
In late summer of 2016, when I was 38 weeks pregnant with my youngest, I tripped and sprained my ankle. While I was in lots of pain, after ascertaining that it was not more severely injured, I was not worried about what I would do next. Rest, Ice, Compression, Elevation. I did check with those friends of mine in the medical profession, but they assured me that with following those guidelines and some gentle stretching, I should be just fine. I’d have to take precautions when navigating uneven terrain (indeed, I fell again three months later stepping off of a curb) but eventually I would regain the strength in my ankle. If it wasn’t improving, I could always go to a doctor for more treatment.
Now I’ll be the first to admit that mental maladies are entirely different from spraining an ankle. Depression doesn’t usually slam into your soul like hitting the ground after a misstep over the threshold of a chicken coop; it’s more of a creep-up-on you thing. But there are days that I “wake up” and realize, whoa, this has gotten really bad. And anxiety can be a dark nervous weight that hovers just above you for weeks at a time, ready to pounce in a moment of indecision over which brand of toothpaste to buy. But there are times that I can step outside of the building panic and see the anxiety attack for what it is.
When I can acknowledge the problem, it’s good to have a fallback plan for what to do next. Just as I have a default treatment for wasp stings and bloody noses, I’ve developed a few options for days when I realize that my mental wellbeing has taken a hit. They are not a cure-all or a substitute for professional treatment, but these strategies can give relief until I regain steadiness or decide to seek broader help. To make them easy to remember, I tied them to the RICE acronym.
REST- Let go of a trigger
- If the mess in my house is getting to me, I choose one room to close the door on and do at a later time. If I have enough of my shopping done, I get the remainder on the next trip. I can’t let the same things go every time or else THAT becomes the problem, but sometimes I need mental permission to stop dwelling on what is bothering me. Sometimes this means scheduling online bill payments so that I’m not worried about being late. Sometimes it means letting the baby go to the grocery store wearing a butter tub as a hat, because it’s not a battle I was willing to fight that day. Consciously creating a moment of “rest” and letting go can reduce mounting stress.
ICE – Seek sensory experiences
- In the middle of a panic attack or a deep depressive episode, it can feel like the world around me is swirled into a suffocating vacuum. One way I can try to “snap out of it” is to find something physical to get my mind to disconnect from the torrent, even briefly. (I’m reminded of the Harry Potter scene when Hermione sets Snape’s robes on fire to get him to break eye contact and disrupt the spell.) I’ve never gone to far as to set anything on fire, but a hot shower often helps me to shake off disturbing nightmares. A simple glass of ice water can feel like a tonic to treat a fuzzy brain. Smelling essential oils or scented hand cream, or listening to my wind chime can ground me. I can take a few moments to focus on the taste and texture of, say, a stray cheese cracker. Anything that can bring you to the present can calm and redirect a troubled mind.
COMPRESSION– Find a calming touch
- The power of a firm and gentle touch has proven benefits. It has been shown to promote development in infants and better recovery rates in hospital patients. Massage is a wonderful way to ease stress, and who could dispute the comfort of a hug? When I am feeling down or overwhelmed, I often turn to my family and friends for positive physical reassurance. With three little children and a wonderful husband in my home, I have ready access to warm embraces, but when they are not around or I’m feeling a little “touched out,” there are other ways to receive the same benefits without human contact. I love sitting under a heavy blanket, even if it’s summer. Weighted blankets are important occupational therapy tools, and they can also offer benefits for conditions linked to low serotonin levels. The deep pressure provided by a heavy blanket is calming and supportive. There are also many testimonials about the use of compression garments or postpartum abdominal wraps stimulating the same physiological benefits as hugging.
ELEVATION – Boost your mood!
- Do anything that brings a smile to your face. This will be different for everybody, but here are my go-to choices. Blast 2000’s punk rock and have an impromptu dance party. Make a favorite comfort food. Add extra cheese. Watch cat vs. cucumber videos and Studio C comedy sketches (I promise you won’t be disappointed with either). Put on an outfit that you know you look and feel amazing wearing. Pull out that book with the cover held on by scotch tape (The Hero and the Crown, by Robin McKinley) and read it for the eighty-ninth time. Sing your favorite Broadway show tune. Go out of your way to do something nice for someone else.
Try building a mental first aid kit of ideas to center you when your mind tries to hijack your day. If the first one doesn’t work, fall back to another. And always remember, there’s always tomorrow.
Toooo-morrow, tomorrow, I Love Ya, Tomorrow, You’re Only a Dayyyyy Aaaaaaway!
(Don’t lie. You sang that in your head. And smiled.)
