My Self-Care Journal
Table of Contents
Why is Self-Care Essential? ................................................................................. 2
Know Your Stressors .................................................................................................. 5
"Me"Time ...............................................................................................................................7
Supportive Peer Relationship ................................................................................ 10
Mindfulness ........................................................................................................................ 11
Self Talk .............................................................................................................................. 13
Gratitude reflection .................................................................................................... 15
Journaling ......................................................................................................................... 17
You cannot drink...
...from an empty cup
1
Why is Self-Care Essential?
Self-care is not a reward; it is a vital ongoing process
of looking after our overall health.
Self-care is anything mental, physical, or social that
adds to a positive sense of well-being.
We spend so much energy and time supporting
others, and it is important that we also look after
ourselves.
Self-care is an attitude that says, "I am responsible
for looking after myself and I am worth it."
2
Why practice self-care?
It contributes to long-term feelings of well-being and
enhanced self-esteem.
Taking time to care for yourself regularly can make you
a better caretaker for others.
It decreases stress and improves productivity.
Taking a break can actually spark ideas and solutions
when your mind is at rest.
You can enjoy better relationships with colleagues and
peers.
3
Self-care is essential
Remember you need to put on
your own oxygen mask first
4
Know Your Stressors
Try to recognize the situations that cause you the most stress, as
well as your body's unique stress signals such as feelings of anxiety
or headaches.
Knowing which things stress you out most and being able to identify
when stress is coming on will help you to be better prepared to cope.
How does your body signal stress?
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What situations arise that cause you stress on a day-to-day basis?
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What tools or resources can I use to help me manage stress?
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5
If you feel the signs of burnout it important
to prioritise your own health and mental
well-being
6
"Me" Time
It is important to have "me" time.
Write out a list of activities that bring you joy to refer
to when you need some time for yourself.
These activities do not have to be elaborate or take a
lot of planning.
It can be something as simple as taking a walk, listening
to music, singing, watching a TV show, chatting with
friends, or writing in your journal.
Anything that makes you feel better is worth a little
bit of time out of your day.
7
"Me" Time
List things you can do for me-time
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8
Self-care is a
priority, not a
luxury
9
Supportive Peer Relationships
Establish and seek out connections that offer an
opportunity to discuss the specific nature and stressors
you are experiencing.
Consider when it may be helpful or necessary to text or
ring someone, tap into peer support or just organise a
coffee and a catch up.
Talking to someone who knows the stressors you are
experiencing and has experienced them too can really
help take the load off your mind
10
Mindfulness
Take a few minutes to concentrate on your breathing…
The simplest breathing technique is to count your breaths.
Start by counting 1 on the inhale, 2 on the exhale, 3 on the
inhale, and so forth.
You can choose to count up to five, then repeat back at one, to
make sure your attention doesn't wander.
You might want to set a timer, as you would a meditation, or
perhaps set your goal for the number of breath cycles you will
count.
11
Mindfulness
Tune into your senses- using all your senses think of:
1 thing you can smell,
2 things you can taste,
3 things you can touch,
4 things you can hear,
5 things you can see.
Notice your thoughts- just accept them and allow them
to wander without trying to control them or change
them.
When your mind drifts, bring yourself back to your
breathing and try to be present in the here and now.
12
Self Talk
Change your self-talk. Consciously change the negative self-talk
into positive self-talk. When you notice negative self-talk, try to
re-frame these thoughts in a more positive light.
Try to stop thinking about what you should and could have done,
and use coping thoughts such as:
'I can do my best'
'Good enough, is good enough'
'I can be anxious and still deal with this'
Start to question your self-talk. Focus on what you can control.
13
Self Care Action Plan
My signs of burnout:
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My self-care strategies:
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People I can reach out to:
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14
Gratitude reflection
Write down 3 things that brings you joy:
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Write 3 things that you are grateful for:
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15
"No one is perfect. Gently
accept your humanness." -
Deborah Day
16
Journaling
"A personal journal is an ideal environment in
which to become. It is a perfect place for you to
think, deal, discover, expand, remember and dream"
-Brad Wilcox
17
Don't think it, ink it -Mark Vicktor Hansen
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Don't think it, ink it -Mark Vicktor Hansen
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19
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