For nights when you can't sleep because of earthquake alerts 🌙 | Immediate steps you can take and a checklist of items 📝 | Mental care ♡ A guide to fearing correctly 🧸 Try listening to 'Solfeggio Frequency 528Hz Sleep Induction Music' 🎶

Thank you for opening this note
😊

I have compiled a list of things you can do to prepare for disasters in an emergency.

I hope you will read until the end
so that your anxiety can turn into peace of mind.

The feeling of your heart jumping at the sound of an earthquake alert.



That unique alarm sound is very scary, isn't it?

When the Kumamoto earthquake happened, my eldest daughter was still 1 year old, and I spent an anxious night.

Earthquakes in Hokkaido and the Tohoku region.

Nights when my heart feels restless every time I see the news or notifications.

“What if it happens again?”

“What should I do if something happens while I'm sleeping?”

Such anxiety can grow larger on quiet nights.

However, that feeling is very natural and is a reaction to protect yourself from danger.

That is why it is important not to force your anxiety away, but
to turn it into “things you can do.”

💚 Immediate steps you can take (on anxious nights)

📱 Only use reliable sources for information
🔕 Keep notifications to the bare minimum
💡 Keep a small light on in the room
🛏 Make the area around your bed safe
👟 Place your shoes where you can put them on immediately
🎧 Play calming music or ambient sounds
🌬 Deep breathing (inhale for 4 seconds, exhale for 6 seconds)
☕ Drink a warm beverage
🧣 Keep your body warm
📖 Read something light

🧡 Things you can prepare (disaster prevention)

🎒 Disaster prevention backpack
💧 Water (approx. 3L per person per day)
🍙 Preserved food/emergency rations
🔦 Flashlight
🔋 Batteries/mobile battery
📻 Portable radio
🩹 First aid kit
🌹 Feminine hygiene products
🪥 Dental hygiene products
🧻 Toilet paper
🧴 Wet wipes
😷 Masks
🧦 Change of clothes
🧤 Gloves
🧢 Hat
🧼 Portable toilet
📄 Copy of ID
💰 Cash (including coins)
🗺 Hazard map
📞 Memo with family contact information

🩷 Items needed for evacuation

👟 Comfortable walking shoes
🎒 Backpack (to keep hands free)
📱 Smartphone
🔌 Charger
🪪 Identification
💊 Regular medication
👶 Formula/Diapers (if needed)
🐾 Pet food/Leash (if you have pets)
🧥 Warm clothing
🧃 Beverages
🍫 Ready-to-eat food

💙 Things you can do on nights you can't sleep

🌙 Confirm that 'the preparations you can make now are done'
📝 Write down your anxieties to get them out of your head
📴 Limit the time you spend looking at your smartphone
🫧 Say 'I'm okay' to yourself in a small voice
💤 Consider just lying down as a form of rest

On nights when you can't sleep, just lying down to rest your body is enough.

Thinking that way will naturally help you feel at ease and fall asleep.

I hope your mind can relax, even just a little.

I have carefully selected sites that focus on the accuracy of information and 'preparedness' to prevent panic.

⚡️ [Public Institutions] Knowing the latest accurate information

• Japan Meteorological Agency | Earthquake Information

• You can check the most accurate and latest seismic intensity and epicenter information in Japan.

• Prime Minister's Office of Japan | Disaster and Crisis Management Information (X / formerly Twitter)

🏥 [Peace of Mind & Preparedness] A guide to 'fearing correctly'

• Tokyo Metropolitan Government Disaster Prevention Website | Tokyo Disaster Prevention

• You can read the electronic version of the famous 'Tokyo Disaster Prevention' book.

• Japanese Red Cross Society | 'Know, Prepare' Disaster Prevention and Mitigation

• It includes content on 'mental care,' which leads to a sense of security in daily life, not just during disasters.

• NHK | Prepare for Disaster

• Methods for protecting your family and pets are explained in an easy-to-understand way through videos and columns.

➿ [Safety Confirmation & Contact] For just in case

• Disaster Emergency Message Dial (171) | NTT East

• This is an explanation page on how to use it. Just bookmarking it in advance makes a difference in your peace of mind.

🎧 Today's recommendation 🎶

'Solfeggio Frequency 528Hz Sleep Induction Music'

Quiet meditation and healing music

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