Reflection
Self-Care Assessment
This assessment tool provides examples of effective self-care strategies. Each person’s set of self-care strategies will be unique to them. After completing this assessment, choose one item from each area of self-care that you want to more actively incorporate into your plan for self-care. This self-assessment tool can also help identify potential areas of self-care you could strengthen (e.g., are all your self-care techniques in the “physical” or “emotional?”). Try to build a balance of self-care strategies across the five main areas. Using the scale below, rate the following areas in terms of frequency:
| 1 Never Occurred to Me |
2 Never |
3 Rarely |
4 Occasionally |
5 Frequently |
| Rating | Physical Self-Care |
|---|---|
| Eat regularly (e.g.., breakfast and lunch) | |
| Eat healthfully | |
| Exercise | |
| Lift weights | |
| Practice martial arts | |
| Get regular medical care for prevention | |
| Get medical care when needed | |
| Take time off when you're sick | |
| Get massages or other bodywork | |
| Do physical activity that is fun for you | |
| Get enough sleep | |
| Wear clothes you like; that make you feel good | |
| Take a day trip, or mini vacations | |
| Get away from stressful technology such as papers, faxes, telephones, e-mail | |
| Other: |
| Rating | Psychological Self-Care |
|---|---|
| Make time for self-reflection | |
| Go to see psychotherapist or counsellor for yourself | |
| Write in a journal | |
| Read literature unrelated to work | |
| Do something at which you are beginner | |
| Take a step to decrease stress in your life | |
| Notice your inner experience-your dream, thoughts, imagery, feelings | |
| Let others know different aspects of you | |
| Engage your intelligence in a new area-go to an art museum, performance, sports event, exhibit, or other cultural event | |
| Practice receiving from others | |
| Be curious | |
| Say no to extra responsibilities sometimes | |
| Spend time outdoors | |
| Other: |
| Rating | Emotional Self-care |
|---|---|
| Spend time with others whose company you enjoy | |
| 保持联系与重要的人在你的生活中 | |
| Treat yourself kindly (supportive inner dialogue or self-talk) | |
| Feel proud of yourself | |
| Reread favorite books, review favorite movies | |
| Identify and seek out comforting activities, objects, people, relationship, places | |
| Allow yourself to cry | |
| Find things that make you laugh | |
| Express your outrage in constructive ways | |
| Other: |
| Rating | Workplace/Professional Self-Care |
|---|---|
| Take time to eat lunch and do something relaxing | |
| Take time to chat with co-workers on breaks | |
| Identify projects that are exciting, growth-promoting, and rewarding for you and the children in your care. | |
| Build relationships but also set appropriate limits with children, families and colleagues | |
| Arrange your workspace so it is comfortable and comforting to you and the children | |
| Get regular supervision or consultation | |
| Negotiate for your needs | |
| Have a peer support group | |
| Network with other childhood and youth professionals | |
| Other: |
| Rating | Spiritual Self-care |
|---|---|
| Make time for prayer, meditation, reflection | |
| Spend time in nature | |
| Participate in a spiritual gathering, community or group | |
| Be open to inspiration | |
| Cherish your optimism and hope | |
| Sing | |
| Express gratitude | |
| Celebrate milestones with rituals that are meaningful to you | |
| Remember and memorialize loved ones who have died | |
| Nurture others | |
| Have awe-full experiences | |
| Contribute to or participate in causes you believe in | |
| Read inspirational literature | |
| Listen to inspiring music | |
| Other: |
Adapted from the “Self Care Assessment” provided by the Australian Family and Community Services