I care. We care. Do You Care? Tips on how to assess and increase your level of self-care

Written By Sherry Shockey-Pope

What comes to mind when you hear the words “self-care?” Do you think of the Spa, practicing meditation, or sitting poolside soaking in the sun? Many of us will agree that we practice some form of self-care daily whether you read in your leisure time, exercise, or binge your favorite episodes on Netflix; you are taking time for yourself to “relax.” Even though you may participate in such relaxing activities, do you still find yourself feeling exhausted? Maybe you feel burnt out at work or drained from interacting with friends and family. Something is lacking and you’re not quite sure what it is. Could it be that you are caring for yourself in one area of your life, but not others? You may benefit from a more balanced life.

Before we explore areas of self-care, let’s define the term “self-care.” Research on self-care has tracked how the term has evolved over the past 50 years and has progressed from the term self-care referring to one’s health and illness to caring for oneself and others to improve your general and mental health. It has been defined by Godfrey et. Al (2011):

“Self-care involves a range of care activities deliberately engaged throughout life to promote physical, mental and emotional health, maintain life and prevent disease. Self-care is performed by the individual on their own behalf, for their families, or communities, and includes care by others. In the event of injury, disability or disease, the individual continues to engage in self-care, either on their own or in collaboration with healthcare professionals.  Self-care includes social support and the meeting of social and psychological needs. Self-care provides the continuity of care between interactions with the healthcare system, enabling individuals to manage their disease or disability and maintain well-being.”

 

Areas of self-care should include, but are not limited to, one’s physical health, mental health, emotional health, spiritual health, social health, and professional health. The goal of self-care is to achieve and maintain a balanced life of wellness and well-being amongst all areas. Your plan of self-care should not be a cookie cutter plan; everyone has their own unique and individual needs that may be influenced by their abilities, culture, or beliefs. This makes creating a plan of self-care fun! You can customize your plan to fit you; engaging in fun and creative activities can positively reinforce you following your plan. Implementing a consistent plan of self-care can assist you in balancing work-life, relationships, rest, and overall health.

Look at these suggestive areas of self-care. Take note of what you already do to care for yourself and note where you would like to improve.

Physical Self-Care

  • Exercise

  • Eat healthy foods

  • Eating regularly (breakfast, lunch, dinner)

  • Personal hygiene

  • Routine check-ups/ Doctor’s visits

  • Healthy sleep habits

Mental Self-Care

  • Attend therapy

  • Join a support group

  • Take vacations

  • Journal/Self-reflect

  • Learn new skills

  • Practice soothing skills

Emotional Self-Care

  • Talking about my problems

  • Find things that make me laugh

  • Positive self-talk

  • Spend time with others who I enjoy

  • Do something that comforts me

  • Allow myself to cry

Spiritual Self-Care

  • Meditate

  • Pray 

  • Self-reflect

  • Spend time in nature

  • Read inspirational books

  • Listen to inspirational talks

Social Self-Care

  • Make time to see my friends 

  • Schedule quality time with spouse/partner/child(ren)

  • Ask for and allow help from others

  • Spend time with people I like

  • Call, message, or visit relatives

  • Enlarge my social circle

Professional Self-Care 

  • Take breaks (when schedules and when needed)

  • Arrange for a comforting workspace

  • Make time to talk with coworkers

  • Make time to complete projects/tasks

  • Meet regularly with supervisors/teams

  • Negotiate for my needs

  • Attend trainings/professional development courses


There are several self-care assessments available online to help get you started; you can utilize this one attached below from therapistaid.com: https://www.therapistaid.com/worksheets/self-care-assessment.pdf

A mental health professional can also assist you in creating a plan of care to help you get on track to leading a well-balanced life. 

-Danielle

Danielle Neazer, AMFT

I enjoy experiencing the journey and aiding my clients to take control of their mental health. I love seeing other people especially my clients become healthier and happier. I find pride in helping others become the best version of themselves. I love learning and teaching. I believe if you teach a person, as opposed to just telling them, how to achieve a life of health and wellness, they can experience change.

I have experience working with children, adolescence, and the young adult population. I specialize in Depression, Anxiety, Self-Esteem, and Autism Spectrum Disorder

As an AMFT, my personal goal is to continue professional development and achieve licensure. To be competent and use best practices in treating the mental health community. I strive to continue to develop as a therapist and never stop learning.

I am based in our Murrieta location and available for both in-person and telehealth sessions during the week. Please, call me today to set up an appointment, 951-778-0230.






Sherry Shockey-Pope
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