Self Care

First, please discover where you are on the self-care road to success by using this brief self-assessment:

This assessment tool provides an overview of effective strategies to maintain self-care. After completing the full assessment, you can move on to developing a full self-care plan.  
Using the scale below, rate the following areas in terms of frequency:  5 = Frequently 4 = Occasionally 3 = Rarely 2 = Never 1 = It never occurred to me

Physical Self-Care 
___ Eat regularly (e.g. breakfast, lunch and dinner) 
___ Eat healthy 
___ Exercise 
___ Get regular medical care for prevention 
___ Get medical care when needed 
___ Take time off when needed 
___ Get massages 
___ Dance, swim, walk, run, play sports, sing, or do some other physical activity that is fun 
___ Take time to be sexual—with yourself, with a partner 
___ Get enough sleep 
___ Wear clothes you like 
___ Take day trips or mini-vacations 
___ Other:

Psychological Self-Care 
___ Make time for self-reflection 
___ Have your own personal psychotherapy
___ Write in a journal 
___ Read literature that is unrelated to school 
___ Let others know different aspects of you 
___ Notice your inner experience—listen to your thoughts, judgments, beliefs, attitudes, and                 feelings 
___ Engage your intelligence in a new area, e.g. go to an art museum, history exhibit, sports               event, theater performance 
___ Practice receiving from others 
___ Be curious 
___ Say “no” to extra responsibilities sometimes 
___ Other: 

Emotional Self-Care 
___ Spend time with others whose company you enjoy 
___ Stay in contact with important people in your life 
___ Give yourself affirmations, praise yourself 
___ Love yourself 
___ Re-read favorite books, re-view favorite movies 
___ Identify comforting activities, objects, people, relationships, places and seek them out 
___ Allow yourself to cry 
___ Find things that make you laugh 
___ Express your outrage in social action, letters and donations, marches, protests 
___ Play with children 
___ Other:

Spiritual Self-Care 
___ Make time for reflection 
___ Spend time with nature 
___ Find a spiritual connection or community 
___ Be open to inspiration 
___ Cherish your optimism and hope 
___ Be aware of non-material aspects of life (things that DO NOT cost money)
___ Try at times not to be in charge or the expert 
___ Be open to not knowing 
___ Identify what is meaningful to you and notice its place in your life 
___ Have experiences of awe 
___ Read inspirational literature (talks, music, etc.) 
___ Other:  
Adapted by BWell Health Promotion from: Transforming the Pain: A Workbook on Vicarious Traumatization. Saakvitne, Pearlman & Staff of TSI/ CAAP (Norton, 1996) 

Develop a Self-Care Plan
1. List the self-care habits you are using now to manage stress and stay healthy: 
(For Example, I get at least 8 hours of sleep at night)

2. List the self-care habits you would like to use but are not currently practicing: 
(For Example, Practicing yoga regularly)

3. Identify the obstacles keeping you from practicing these habits: 
(For Example, I don’t practice yoga regularly because I don’t have the time to)
4.  What solutions can you come up with to address the obstacles you listed: 
(For Example, I could free up time for myself by watching less TV or waking up earlier)
5. Reread the self-care habits you wrote down for item
    2.  Select one of the habits you would like to begin practicing and complete the sentences

Today, I commit to… 
I want to do this because… 

I will accomplish this by...

Click the link below for more helpful Self-Care Strategies



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