self care planning

Start self care planning and feel more relaxed


When we think of self care we might think of a day at the spa where we are spending lots of money. That is a type of self care but it is not necessarily the type of self care you need or your only option. Let us help you start self care planning.  

We might feel we don’t have the time or money to invest in self care. But even something as simple as taking a long warm shower can be self care. Eating a healthy meal or getting 8 hours of sleep is self care. 

We might not be able to afford a fancy spa and that is okay. Do what you can do for yourself and what works for you. Self care can mean different to different people. 

To add self care to our lives we have to work on it. We have become so busy that we don’t take time out for ourselves.

We function best if we have had rest and relaxed and that is what self care allows us to do. It is important to make a self care plan for yourself. 

Start self care planning

  • Before we provide you with a tool to assess your self care reflect on what self care means to you? 
  • Then List 10 activities of self care activities you already practice.
  • List 3 activities of self care that you currently don’t have time for but you would like to make time for.
  • What is stopping you from doing those self care activities? Can you overcome the obstacles? Can you make a plan to be able to add those self care activities? Think of the solution to the obstacles that you are facing. 
  • Now use the SMART goal method to accomplish one self care activity. Please read the blog on SMART goals to understand goal planning. 

There are various forms of self care this is a brainstorm of ideas for self care. Pick the ones that you think are important to you. Take a moment to think of the other ones and whether they are something you haven’t thought about but could work for you or make your lifestyle better.

If they are ones you consider self care but haven’t been able to do yourself ask yourself why and if it possible for you to add them to your lifestyle. 

Brain storming self care planning ideas:

Physical self care 

  • Brushing your teeth twice a day and flossing 
  • Going to the dentist for check-ups or when your teeth hurt
  • Going to the doctor when needed 
  • Drinking water
  • Eating healthy 
  • Exercising 
  • Going for walks 
  • Getting fresh air and sunlight 
  • Taking time off from work or your duties 
  • Giving yourself massages or getting massages
  • Taking long showers or baths 
  •  Dancing 
  • Swimming 
  • Playing sports or being active
  • Singing 
  • Taking trips (doesn’t need to be to another city)
  • Dressing up
  • Getting a manicure/pedicure

Psychological Self-Care 

  • Taking time out to reflect
  • Journal writing  
  • Taking time out to read books that aren’t your textbook
  • Working on showing others your authentic self
  •  Listening to your feelings 
  •  Learning a new skill or about something new 
  •  Practicing taking compliments 
  •  Finding time to be curious 
  •  Setting boundaries or practicing saying no 

Emotional Self-Care 

  • Spending time with friends and family 
  • Reaching out to people that are important to you
  • Praising yourself or working on a positive inner voice  
  • Reading your favourite book again or watching your favourite TV show again 
  •  Expressing yourself when you are sad (for example letting yourself cry)
  • Laughing out loud not just typing lol actually doing it

Spiritual Self-Care 

  • Reflecting 
  • Spending time in nature such as walking barefoot, hugging a tree, or going for a hike
  •  Find a spiritual connection or community 
  • Be open to being inspired 
  • Acknowledging non-material aspects of your life
  • Accepting not knowing everything  
  • Realizing what is meaningful to you and where it lies in your life
  • Reading something you can learn and get inspired from

Wrap Up

Add whatever you want to list and cut out whatever you think does not apply to you that will help with self care planning. We all don’t need the same type of self care. But having this list allows you to reflect on activities you might have never thought about that could add value to your life. 

Reference: Adapted by BWell Health Promotion from: Transforming the Pain: A Workbook on Vicarious Traumatization. Saakvitne, Pearlman & Staff of TSI/CAAP (Norton, 1996)


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