The following worksheet for assessing self-care is not exhaustive, merely suggestive. Feel free to add areas of self-care that are relevant for you and rate yourself on how often and how well you are taking care of yourself these days.

When you are finished, look for patterns in your responses. Are you more active in some areas of self-care but ignore others? Are there items on the list that make you think, "I would never do that"? Listen to your inner responses, your internal dialogue about self-care and making yourself a priority. Take particular note of anything you would like to include more in your life.

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 work space 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

Other Areas of Self-Care that are Relevant to You

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Adapted from Saakvitne, Pearlman, & Staff of TSI/CAAP (1996). Transforming the pain: A workbook on vicarious traumatization. Norton.

SOURCE: therestinitiative.org