Self-Care Strategies 

Self-Care Strategies

Caring for others is rewarding work; at the same time, there can be moments of overwhelm in this process. This toolkit outlines some strategies that can be beneficial for Networks of Care to help manage stress, promote well-being, and prevent burnout and the exhaustion associated with helping others. Self-care is a subjective experience, and this list of strategies is not exhaustive. Use any of the exercises or resources below to help you engage in self-care and take care of yourself through those moments.

This section is meant as a guide to learn exercises that can be implemented into one's own self-care practice. People should engage in exercises at their own discretion and comfort level. If at any point while engaging in an exercise you feel any discomfort, emotional distress, or physical strain, please stop and seek support as needed. Always prioritize your well-being and seek professional help if you have any concerns about your mental or physical health. 

Compassion Meditation

Compassion meditation is a visualization exercise that helps a person to create compassion for oneself and others.

1. Start by placing yourself in a comfortable position and closing your eyes.

2. Focus on your breathing by inhaling and exhaling slowly until you find a comfortable rhythm.

3. Now, visualize the person you want to extend compassion to. This can be towards your loved one that you’re supporting during this difficult time. You can also choose yourself as the focus. Do what feels right to you.

4. Focus on the feelings you would like to send to your loved one. Perhaps feelings of peace, calm, healing, joy, or happiness. Visualize those feelings transforming into a golden light.

5. You could now add in a mantra. You could say, “May (the loved one’s name) find happiness and freedom from pain” or “May I find happiness and peace.” Change or use different words as you see fit in the moment.

6. Remember to continue your breathing as you repeat the mantra. As you exhale, imagine the golden light going to your loved one or to yourself. 

7. Continue the exercise for another 1-3 minutes.

(Raypole & Byrd, 2024).

Considerations: This exercise is helpful for practicing in a calm space but can also provide comfort and safe environments in stressful situations. Creating a comforting atmosphere is key, so this exercise will help you relax to support your loved one during challenging times. Individuals who experience discomfort with visualization or intrusive thoughts may find this exercise challenging and should just focus on breathing or using a calming object

Progressive Muscle Relaxation

Progressive Muscle Relaxation exercise helps with any tension one may feel within their body. This form of meditation focuses on relaxing each muscle group one at a time, which eases stiffness and tension.

1. (Optional) Before you begin, put on peaceful music or try this exercise outside with a mat if the weather permits a peaceful experience.

2. Lay your back on a firm surface.

3. Close your eyes and focus on relaxing your breathing for a few seconds.

4. Work through each major muscle group of your body. It doesn’t matter where you start but choose what feels comfortable. Begin tensing a muscle group that is not currently troubling you. This will let you recognize the difference between when your muscles are relaxed or tense.

5. Divide the focus into these specific areas:

●         Chest

●         Back

●         Arms

●         Abdomen (Core)

●         Legs (including your feet)

●         Shoulders

6. When you begin to tense the muscle group of your choice, inhale slowly and hold that tension for 5 seconds. Do not tense your muscles to the point where you feel pain.

7. As you exhale, relax the specific muscle group you are working on. Imagine feeling all the stress and tightness in your body melting away with each breath you take.

8. Take a 10-second break between each muscle group, but keep taking slow, deep breaths during each break.

9. After the 10-second rest, move on to the next muscle group to continue the process. 

(Raypole & Byrd, 2024).

Considerations: People with chronic pain, stiffness, or limited mobility may find it difficult to tense certain muscles. Listen to your body and do not do any exercise to the point of discomfort.

Somatic Hug Exercise

Using a somatic approach can help one manage emotions during stress or anxiety. This exercise can help one feel safe and grounded and support self-regulation when feeling activated or stressed.

1. Bring your right arm over your chest, placing your right hand over your heart.

2. Then, cross your left arm over, placing your left hand over your right shoulder.

3. Hold this position for as long as you’d like or until you feel better. 

(Aybar, 2021)

Considerations: This strategy of somatic hugs might not work for someone who experiences a strong aversion to touch or finds the concept uncomfortable. It might also not work when folks are experiencing extreme distress. Modify by finding a comforting object instead.

Sensory Walk

This mindfulness walk is all about tuning into your five senses to keep you grounded in a peaceful moment.

1. Use your sense of seeing. As you walk, keep your eyes straight and watch how your view changes as objects and shapes in your environment come in and out of your line of vision.

2. Use your sense of feeling. Focus on the sensations you feel under your feet as you move.

3. Use your sense of hearing. Focus on the sounds around you. This includes the sound the feet make as you walk and the world around you.

4. Use your sense of tasting and smelling by noticing the smells and tastes in the air as it changes during your mindful journey.

(Aybar, 2021)

Considerations: This exercise may not be accessible for individuals with mobility challenges. It can be adapted by engaging the senses in a seated position, from a window, or doing any other sort of stationary observation.

Gratitude in the World Around You

This exercise helps you cultivate gratitude by observing and appreciating your surroundings. You can do this while going for a walk, sitting at your favourite park or while going for a drive. Pause and take a moment to observe your environment, wherever you are. Notice the small details you usually wouldn't.

1. How does the scenery look different as the seasons change?

2. What sights, smells, tastes, and sounds do you notice?

3. Notice the beauty around you. Point out at least one positive. It could be something funny, beautiful, or an act of kindness you experienced or encountered. You could potentially note and share this experience with a loved one or write it down in a journal

(Pocket Mindfulness, n.d)

Considerations: Take a moment to be genuinely curious about these contrasts and how the uniqueness of each environment brings you joy. Individuals who can adapt this exercise by observing their surroundings from a window, a park bench, or during a drive.

Mindful Breathing Sitting Exercise

1. Begin by breathing in through your nose and out through your mouth, slowly. Let each cycle last about 6 seconds.

2. As you breathe, let go of your thoughts. Let go of your worries, tasks that you need to do, or other things that you need to tend to. This moment is only about you and your breathing.  

3. Be aware of the air entering your body through your nose, as you are feeding life into yourself.

4. Be aware of the air leaving your body through your mouth as it dissipates back into the world.

(Pocket Mindfulness, n.d).

Considerations: If you feel overwhelmed by focusing solely on breathing, try to keep your eyes open or do simple movements, such as wiggling your toes or tapping your fingers, to keep grounded. Begin by doing this for 30 seconds and increase the length of the exercise gradually. Remember to breathe at a natural rhythm that feels comfortable and safe. If 6 seconds is too much, reduce it to what feels good for your body. 

Journaling

Another way to take care of yourself is through journaling to inspire reflection and help you explore your thoughts, emotions, and experiences. Here are a few prompts of guided questions or topics designed to inspire reflection and help you explore your inner thoughts, emotions, and experiences.

• Daily gratitude reflection: At the end of each day, reflect on three things you are grateful for (Betterup, 2024).

• Free-writing: No matter what it is, set a timer for a certain time (this can be 5 minutes or more based on one's preference) and write your thoughts without worrying about censorship, editing, spelling, or grammar. It will allow you to explore your emotions and true thoughts, and the chance to understand yourself and discover wisdom you always had within you (Verywell Mind, 2022).

• Prompts

  • • Describe a real or imaginary safe place in detail. How does being there make you feel?

    • Write a compassionate letter to yourself regarding your struggles and progress.

    • What is one thing that is bothering you or making you feel stuck? What can you do to remove that feeling? 

    • What does a perfect day look like for you? What specific steps can you take to achieve that perfect day? What are some small steps?

    • Have you recently failed at something or made a mistake? What did you learn from it? What is one thing you improved on? What were the steps to achieve this improvement?

(Cal & Galindo, 2024; Wooll, 2024; Scott, 2022)

Check out our Journaling Prompts resource for more journaling ideas.

Considerations: Go with the flow, without setting limits or strict parameters! People can use different mediums to journal, such as voice recording or just speaking out loud, and through art. Some reflections may bring un-cozy feelings. Lean into these feelings if that feels okay, or try focusing on a more neutral subject and seek support if needed. 

Self-Compassion

Practicing self-compassion is an essential aspect of self-care. Self-compassion also helps you deal with difficult emotions, such as guilt or frustration, that can arise when supporting someone who has experienced trauma. Check out the following resource for guided practices, exercises, and tips:  https://self-compassion.org/self-compassion-practices/

Non-Traditional Self-Care Strategies

Non-traditional self-care strategies include anything that helps you feel grounded, supported, or recharged. This can involve creative outlets, connecting with nature, activism, setting boundaries, or finding joy in small daily rituals. It can also include spending time with loved ones, practicing gratitude, engaging in cultural or spiritual practices, exploring hobbies, or creating moments of laughter and fun.

Resources

WomenatthecentrE Self-Care Plan

This personalized self-care plan can help Networks of Care to reflect on different practices they can engage in according to their individual needs and interests.

Journaling Prompts

This provides reflective journaling prompts designed to help guide Networks of Care looking to journal as a form of self-care and reflective practice.

Other Self-Care Resources

Box Breathing – 1 minute in length: A helpful breathing exercise that will manage or function with stress.

Guided Meditation - Blissful Deep Relaxation(18:36): A peaceful guided meditation that will help with bringing you to a relaxed state

5-Minute Meditation You Can Do Anywhere: A quick meditation that can help with resetting your mind and day in a positive way!

The 5-4-3-2-1 Method: A Grounding Exercise to Manage Anxiety (4:28): A guided exercise to help with anxiety that you could do anywhere.

GOOD MORNING MUSIC 💖 528 HZ Boost Positive Energy | Peaceful Morning Meditation Music For Waking Up: Peaceful meditative music you can put on in the morning to boost positive energy.