Self Care

Physical Self Care

• Develop a regular sleep routine

• Aim for a healthy diet

• Take lunch breaks

• Go for a walk at lunchtime

• Take your dog for a walk after work

• Use your sick leave

• Get some exercise before/after work regularly

Psychological Self Care

• Keep a reflective journal

• Seek and engage in external supervision or regularly consult with a more experienced colleague

• Engage with a non-work hobby

• Turn off your email and work phone outside of work hours

• Make time for relaxation

• Make time to engage with positive friends and family

Emotional Self Care

• Develop friendships that are supportive

• Write three good things that you did each day

• Play a sport and have coffee together after training

• Go to the movies or do something else you enjoy

• Keep meeting with your parents' groups or other social group

• Talk to your friend about how you are coping with work and life demands

Spiritual Self Care

• Engage in reflective practices like meditation

• Attend a church/mosque/temple or other place to celebrate your faith

• Do yoga

• Reflect with a close friend for support

Relationship Self Care

• Prioritize close relationships in your life, e.g. with partners, family and children

• Attend the special events of your family and friends

• Arrive to work and leave on time every day

Workplace Self Care

• Engage in regular supervision or consulting with a more experienced colleague

• Set up a peer support group

• Be strict about boundaries you set with colleagues, staff, or students

• Read professional journals

• Attend professional development programs

From MentalHealthFirstAid.org:

When creating your self-care plan, it’s important to consider the following questions:

1. What will I do for self-care? Stick to the basics and add certain self-care activities to your calendar. Some examples are getting enough sleep, exercising as appropriate for your own health, eating healthfully, spending time with loved ones, using relaxation exercises and practicing meditation.

2. Whom can I call at any time? Identify people in your life who you trust and can talk to about the good and bad that may happen.

3. Whom can I reach out to if I need more help? Identify who you can call if you are feeling overwhelmed, anxious, or sad. This may include loved ones, a coach or teacher, or mental health professional.

As you start to think about what activities you want to include in your self-care plan, it can be helpful to explore these domains and brainstorm people, programs and activities that are important and feel safe to you within each. You may find that you have things for one domain, a few, or all of them:

1. Intellectual

2. Emotional

3. Occupational

4. Environment

5. Community

6. Physical

7. Financial

8. Spiritual

Remember that everyone’s self-care plan will be different — and that’s OK. Equally important, don’t be afraid to ask for help. Reach out to the supportive people in your life and discuss self-care methods that may have helped them and what you’re hoping to achieve. You can also use these tips from MHFA to care for yourself while practicing physical distancing. With the right information and tools, you can #BeTheDifference for yourself every day.

Here is great article on how to journal on self care!