Before I had self steering i took a bit of practice in "heaving to". This should keep the boat nice and steady without much speed. It works a bit like this:
One sail is sheeted windward (you need a traveler for the main sheet for the mainsail or a different way for pulling) fix the rudder so the boat's rudder is steering windward.

This should bring the boat to a constant sort of zig zagging backwards and forward, with a bit of sideways movement. This should give you enough time to do something with the other sail or take some time for personal care. Best to practice this before you realy need it ;-)

Maybe i forgot something, please expand on this...

Raising the main Get to a location where you have some "sea room" and stay out of the channel

I assume you have Auxiliary power if so, power up just enough to keep slight headway directly into the wind, "Lock" your helm let the boat stablized, Release the main sheet and make sure the sheet can run freely

While wearing a PDF at a minium ( and a harness ) go forward , clip in at the mast and raise the main, check your reefing, etc, and return to the cockpit , Keep the boat into the wind while un furling the headsail, then bear off and shut down the Aux.

Tacking is pretty easy. Assuming a 100% head sail
If Genoa is great than 100% furl the headsail until 100% or less prior to the tack.

- Ease the Main just a bit.
- Take up the slack up on the windward Jib sheet and set on the winch locking the sheet in the self tailer
- With the Active sheet in one hand Put the helm over
- After the Jib backs release the sheet
- Set the helm midships and lock in place
- Trim new active sheet and Sial away.....