This resource is meant to help you create a proactive care plan for yourself, and your community, in difficult times. In particular, it may be helpful to think about the ways you want the people in your life to intervene if they see a harmful action being taken towards you. Use this worksheet to choose strategies that are informed by, and prioritize, each person’s strengths, boundaries, and safety. However, while many strategies are available to prevent and respond to harm and this worksheet offers one approach, please remember that harm and harassment is never the fault of those who are being targeted.  The responsibility for the harm lies with those who are perpetrating and perpetuating harm and prevention requires them to stop and be responsible for their behavior and actions.

Fillable PDF: Safety Planning with Friends.pdf

Fulfilling relationships look different for different people and can vary based on your identities, lived experiences, and culture. It can be helpful, to begin with some personal reflection on your individual values and how those connect to what you are looking for in your relationships. Consider using these worksheets to help you define what a fulfilling relationship looks like for you.

Fillable PDF: Fulfilling Relationships Worksheet.pdf

Mindful journaling worksheet

Coping with worry video 

MATES activity video: 5 simple skills to "reset"

You’re probably already aware how much a professional massage at a spa or health club can help reduce stress, relieve pain, and ease muscle tension. What you may not be aware of is that you can experience many of the same benefits at home or work by practicing self-massage—or trading massages with a loved one.
Try taking a few minutes to massage yourself at your desk between tasks, on the couch at the end of a hectic day, or in bed to help you unwind before sleep. To enhance relaxation, you can use aromatic oil, scented lotion, or combine self-message with mindfulness or deep breathing techniques.

A five minute self-massage to relieve stress:

A combination of strokes works well to relieve muscle tension. Try gentle chops with the edge of your hands or tapping with fingers or cupped palms. Put fingertip pressure on muscle knots. Knead across muscles, and try long, light, gliding strokes. You can apply these strokes to any part of the body that you can reach easily.

For a short session like this, try focusing on your neck and head:

• Start by kneading the muscles at the back of your neck and shoulders. Make a loose fist and drum swiftly up and down the sides and back of your neck. Next, use your thumbs to work tiny circles around the base of your skull. Slowly massage the rest of your scalp with your fingertips. Then tap your fingers against your scalp, moving from the front to the back and then over the sides.
• Now massage your face. Make a series of tiny circles with your thumbs or fingertips. Pay particular attention to your temples, forehead, and jaw muscles. Use your middle fingers to massage the bridge of your nose and work outward over your eyebrows to your temples.
• Finally, close your eyes. Cup your hands loosely over your face and inhale and exhale easily for a short while.