It all starts with Self Care

Self-Care Assessment- How are you doing? I still have some work to do. But I’m getting there! 🤸‍♀️🤸‍♀️🤸‍♀️

I found this on FaceBook and had to share:


Rate the following areas according to how well you think you are doing: 3 = I do this well (e.g., frequently)
2 = I do this OK (e.g., occasionally)
1 = I barely or rarely do this
0 = I never do this
? = This never occurred to me
Physical Self-Care
_ Eat regularly (e.g. breakfast, lunch, and dinner) Eat healthily
Exercise Get regular medical care for prevention
Get medical care when needed Take time off when sick
Get massages Dance, swim, walk, run, play sports, sing, or do some other fun physical activity Take time to be sexual – with myself, with a partner Get enough sleep Wear clothes I like Take vacations Other: Psychological Self-Care Take day trips or mini-vacations
Make time away from telephones, email, and the Internet Make time for self-reflection
Notice my inner experience – listen to my thoughts, beliefs, attitudes, feelings Have my own personal psychotherapy
Write in a journal Read literature that is unrelated to work
Do something at which I am not expert or in charge Attend to minimizing stress in my life
Engage my intelligence in a new area, e.g., go to an art show, sports event, theatre Be curious
Say no to extra responsibilities sometimes Other:
Emotional Self-Care
Spend time with others whose company I enjoy Stay in contact with important people in my life Give myself affirmations, praise myself _ Love myself

_ Re-read favorite books, re-view favorite movies Identify comforting activities, objects, people, places and seek them out Allow myself to cry Find things that make me laugh
Express my outrage in social action, letters, donations, marches, protests Other:
Spiritual Self-Care
Make time for reflection Spend time in nature
Find a spiritual connection or community Be open to inspiration
Cherish my optimism and hope Be aware of non-material aspects of life
Try at times not to be in charge or the expert Be open to not knowing
Identify what is meaningful to me and notice its place in my life Meditate
Pray Sing
Have experiences of awe Contribute to causes in which I believe
Read inspirational literature or listen to inspirational talks, music Other:
Relationship Self-Care
Schedule regular dates with my partner or spouse Schedule regular activities with my children
Make time to see friends Call, check on, or see my relatives
Spend time with my companion animals Stay in contact with faraway friends
Make time to reply to personal emails and letters; send holiday cards Allow others to do things for me
Enlarge my social circle Ask for help when I need it
Share a fear, hope, or secret with someone I trust Other:
Workplace or Professional Self-Care
Take a break during the workday (e.g., lunch) Take time to chat with co-workers
Make quiet time to complete tasks Identify projects or tasks that are exciting and rewarding Set limits with clients and colleagues Balance my caseload so that no one day or part of a day is “too much” Arrange workspace so it is comfortable and comforting _ Get regular supervision or consultation

_ Negotiate for my needs (benefits, pay raise) Have a peer support group
___ (If relevant) Develop a non-trauma area of professional interest

_ Re-read favorite books, re-view favorite movies Identify comforting activities, objects, people, places and seek them out Allow myself to cry Find things that make me laugh
Express my outrage in social action, letters, donations, marches, protests Other:
Spiritual Self-Care
Make time for reflection Spend time in nature
Find a spiritual connection or community Be open to inspiration
Cherish my optimism and hope Be aware of non-material aspects of life
Try at times not to be in charge or the expert Be open to not knowing
Identify what is meaningful to me and notice its place in my life Meditate
Pray Sing
Have experiences of awe Contribute to causes in which I believe
Read inspirational literature or listen to inspirational talks, music Other:
Relationship Self-Care
Schedule regular dates with my partner or spouse Schedule regular activities with my children
Make time to see friends Call, check on, or see my relatives
Spend time with my companion animals Stay in contact with faraway friends
Make time to reply to personal emails and letters; send holiday cards Allow others to do things for me
Enlarge my social circle Ask for help when I need it
Share a fear, hope, or secret with someone I trust Other:
Workplace or Professional Self-Care
Take a break during the workday (e.g., lunch) Take time to chat with co-workers
Make quiet time to complete tasks Identify projects or tasks that are exciting and rewarding Set limits with clients and colleagues Balance my caseload so that no one day or part of a day is “too much” Arrange workspace so it is comfortable and comforting _ Get regular supervision or consultation

_ Negotiate for my needs (benefits, pay raise) Have a peer support group
___ (If relevant) Develop a non-trauma area of professional interest

Overall Balance
_ Strive for balance within my work-life and work day _ Strive for balance among work, family, relationships, play, and rest

Published by Judes

After working decades in Hospitality and businesses related to drinking, I am making the choice to become sober. Here are my musings on the adventure. Thank you for being here with me!

One thought on “It all starts with Self Care

Leave a Reply

%d bloggers like this: