Self-Care Techniques

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 technology

 

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

 

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

 

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 non-material 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.)

 

Workplace 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

 

This information was gathered from the University of Minnesota’s psychology department.

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