Developing Your Self-Care Plan

Practicing self-care reduces or eliminates anxiety and depression, improves focus, reduces irritation and aggression, increases happiness, improves energy, and more. So how do you practice self-care? Here are some steps to help you develop your self-care plan.

Step 1:  Learn about the importance of self-care

Self care means taking responsibility for yourself to maintain optimal health, including a balanced lifestyle that encompasses many areas of your life including your physical, emotional, spiritual, professional,  social, financial, psychological health.

As caregivers it is easy to put the needs of others ahead of your own.  It is important to recharge your batteries because over time, the stress of caregiving can lead to burnout complicated by the risk of developing health conditions, anxiety, social isolation, etc.   You will not be able to support others effectively if you’re physically and emotionally exhausted.

Be kind to yourself even if it is just a few minutes a day, you deserve it and remember what works for one person may not work for you, no  two people will have the same self care needs.

Chances are you’re already taking some effective steps to meet your needs.  Think of your self-care plan as a living document, one that grows with you. Revisiting it regularly can help you identify less impactful strategies and add in more beneficial approaches.

Completing steps 2 – 6  will help you to identify your needs and ensure that you are taking responsibility for yourself and maintaining a healthy and balanced lifestyle throughout your caregiving journey.

Step 2:  Determining your stress level

Stress is unavoidable, we have forces in life that pull us in different directions; families, friends, work, pets, hobbies, you name it.  As caregivers we often don’t realize the effects stress has on us until it is too late.  Recognizing your stress levels is essential to taking steps to prevent burnout.   Recognizing the signs of caregiver stress will help you to reflect on how you look and feel?

 

Physical	Emotional	Cognitive	Behavioural
Nausea, dizziness	Feel depressed	Constant worrying	Eating more or less
Headaches/Migraines	Feeling Overwhelmed	Indecision	Addictive Behaviours
Intestinal/Bowel Issues	Mood swings	Seeing only negative	Withdrawing from others
Aches and Pains	Feelings of Helplessness	Impaired Judgment	Sleep Disturbances
Loss of Sex Drive	Anxiety and agitation	Memory Problems	Procrastinating or neglecting responsibilities
Frequent Sickness	Loneliness	Inability to concentrate	Procrastinating
Procrastinating or neglecting responsibilities	Loss of Confidence	Other	Nervous Habits

 

Step 3:  Identify your stressors

Strange as it may seem we are not always aware of the stressors in our life.  Take a moment to write down some of the top issues you’re facing right now.  You will notice that some of the events that happen to you while others seem to originate from within. Below are a few examples to get you started.   Learning how to recognize sources of stress in your life is the first step in managing them, not eliminating it, because stress is a normal part of life.

 

External Stressors	Internal Stressors	Your Stressors
Major Life Changes	Fears
Social Interactions	Lack of Control/Uncertainty
Unpredictable Events	Beliefs
Workplace	Interpersonal Concern about others

 

Step 4:  Evaluate how you cope with life’s demands

The way you live your life can have a big impact on your health and how well or poorly you handle stress?  Doing an honest assessment of how well or poorly you take care of yourself can help you manage stress in the future.   If you find yourself engaging in unhealthy coping strategies it may be time to revisit  what your end goal is.

 

Healthy Coping Skills	Unhealthy Coping Skills
Deep Breathing	Yelling
Healthy Eating	Isolate Yourself
Exercise	Overeating
Listening to Music	Yelling
Asking for Help	Alcohol and Drug Use
Relaxing	Pacing
Socializing with Friends	Dangerous Driving
Taking  a Bath	Skipping Meals
Going for a walk	Biting your nails
Engage in a Hobby	Overcompensating and doing too much
Other	Other

Step 5: What do you do for self care now?

As caregivers we know that it is important to practice self care but when it comes to implementing it into our daily lives doing so is not always easy.  Being the best version of ourselves extends far beyond your basic needs, it involves making a commitment to attend to all domains of your life.   Are you more active in some areas of self care than others?  Take an inventory, and listen to your inner dialogue and take note of anything you would like to include more in your life?

Wellness Domain	Currently Doing	Practices to Try
Physical Wellness relates to maintaining a healthy body and seeking care when needed (i.e., exercising, healthy eating,  sleep, appropriate health care, stress reduction )
Emotional Wellness relates to understanding your feelings and coping effectively with stress. (i.e., Smile, seek and accept help, acknowledge accomplishment, accept mistakes and learn from them, express gratitude)
Spiritual Wellness is being connected to something greater than yourself. (i.e.,  Practicing meditation or yoga, Praying or taking part in organized religion, spending quiet time alone pondering the meaning of life, Building awareness through journaling, Serving your community, spending time in nature)
Social Wellness refers to the relationships we have and how we interact with others. (i.e.. Make an effort to keep in touch with friends and family, practice self-disclosure, participate in group discussions and practice active listening, join a club or organization)
Financial Wellness involves the process of learning how to successfully manage financial expenses. (i.e.,  Keep organized records of your finances, take advantage of sales, plan ahead and budget)
Intellectual Wellness encourages us to engage in creative and mentally-stimulating activities. (i.e.,  Read for fun, play a game, debate an issue with a friend, improve study skills)
Occupational Wellness involves a good work life balance and involves having a purpose in one’s chosen profession. (i.e.,  Pursue meaningful work, engage in volunteer opportunities, create a career plan)

 

Step 6:  Develop your self-care plan

You are now ready to develop your plan – you have a good idea of your stressors, your coping strategies and areas of wellness you want to work on.  Your self care plan can be simple or complex, it’s up to you.  It’s a working document that can change at any time.  Here’s an example of what a plan may look like:

 

Weekly Self Care Tracker				Week of:
				I CAN REACH OUT TO IF I NEED HELP
Emotional
Mental
Spiritual
Social
Intellectual
Physical

 

Barriers to maintaining my self care strategies…	How I will address these barriers and remind myself to practice self care….
Negative Coping Strategies I would like to use less or not at all…	What I will do instead…