Self Care Checkup

Self care is an essential component of mental health. Here below are pieces of act that contribute to this. Check your self.

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 vacations
* Take day trips or mini-vacations
* Make time away from telephones and gadgets
* Others

Psychological Self-Care:

* Make time for self-reflection
* Have your own personal psychotherapy
* Write in a journal
* Read literature that is unrelated to work
* Do something at which you are not expert or in charge
* Decrease stress in your life
* 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, auction, theater performance
* Practice receiving from others
* Be curious
* Say “no” to extra responsibilities sometimes
* Others

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
* Others

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 nonmaterial aspects of life
*  Try at times not to be in charge or the expert
*  Be open to not knowing
*   Identify what in meaningful to you and notice its place in your life
*  Meditate
*  Pray
*  Sing
* Spend time with children
* Have experiences of awe
* Contribute to causes in which you believe
* Read inspirational literature (talks, music, etc.)
* Others

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 your clients and colleagues
* Balance your caseload so that no one day or part of a day is “too much”
* Arrange your work space so it is comfortable and comforting
* Get regular supervision or consultation
*  Negotiate for your needs (benefits, pay raise)
* Have a peer support group
* Develop a non-trauma area of professional interest
* Other:

Balance:

* ___  Strive for balance within your work-life and workday
* ___  Strive for balance among work, family, relationships, play and rest

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