Rate the following areas in frequency
5 = Frequently
4 = Occasionally
3 = Rarely
2 = Never
1 = It 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 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 |
| ____ | Other: |
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 |
| ____ | Notice your inner experience — listen to your thoughts, judgments, beliefs, attitudes, and feelings |
| ____ | Let others know different aspects of you |
| ____ | 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 |
| ____ | Other: |
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 |
| ____ | Reread 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, donations, marches, protests |
| ____ | Play with children |
| ____ | Other: |
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 is 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.) |
| ____ | Other: |
Workplace or Professional Self-Care | |
| ____ | Take a break during the workday (e.g. lunch) |
| ____ | Take time to chat with co-workers |
| ____ | Make quiet times to complete tasks |
| ____ | Identify projects or tasks that are exciting and rewarding |
| ____ | Set limits with clients and colleagues |
| ____ | Balance your caseload so 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 |
Other Areas of Self-Care that are Relevant to You |