If like many of us, you’re not very good at practising self care or even comfortable talking about it, then this factsheet aims to help you action self care at all stages of your wellbeing. For many people it’s easier to step up and look after others than ourselves, but learning to look after YOU is essential to avoid burn out.
Think of self care like a jug of water; it’s important the jug always has water in it so you can drink to stay healthy, but also allows you to offer others a drink when needed, but that means you need to consciously do things to top up the jug every day.
There are elements of self care which should be part of our everyday routine, just like brushing your teeth, others you might activate a few times a week which provide a big top ups, or some you pull on when times are extra tough. Knowing and planning for these ensure you keep your self care level healthy.
To help plan your self care strategies read the info below and then complete the Self Care Planner. Why not stick this next to your bed, or mirror, to help you check in each day.
What can you do or include in your everyday routine so some aspects of self care become your everyday day norm?
Some essential maintenance things to think about:
Think about what works for you and consider the different areas of your self care from emotional, physical, nourishment, rest and relaxation. The key to making these happen is to schedule them in so there is space in your day to complete them so they can become part of your self care routine.
Take some time to think about what makes you feel good.
Some suggestions might be:
The self care planner helps you look at this in relation to various aspects of your health from your emotional to physical self care. Can you look at adding some of these into your schedule for the next week or even make it an everyday essential for a while if your jug is low?
As well as knowing what boosts your self care think about what depletes it. Noting these and looking for warning signs can help you activate other aspects of your self care plan. These things might be:
What raises the red warning flag that you need to implement extra self care strategies as your self care jug is getting low or being drained too quickly? Knowing what these are can help you take action early.
Some signs might be:
If these signs keep recurring and persisting, then it’s time to activate some extra self care. On the self care planner, you can mark certain items your Self Care Superpowers, for example you might find making time for 30 minutes of physical exercise is very important, or calling a friend or a support service for a check when required.
Once you’ve created your plan you might like to share it with other people close to you. This will help them know what is important to you, they can then also support you to put them into action.
Download a copy of this factsheet and our TLC for beginners action template and fill it out to get your TLC started!
For citing purposes:
Cheong-Clinch, C. & Tune In Not Out. (2020). Self-care for beginners. [factsheet]. http://www.tuneyourmood.com/useful-stuff/
Thanks to young people for their helpful feedback.
Also check the related topics:Self Care Coping during COVID-19