Self-Care
Getting enough sleep and sleeping regularly
Physical Self-Care
making a judgment with no supporting information. Example: believing that someone does not like you without any actual information to support that belief.
Jumping to Conclusions
a deeply distressing or disturbing experience
trauma
feeling or showing sorrow;
sad
Being clear so your goals are easier to achieve. This also helps you know how and where to get started
"S" specific
Participating in hobbies and finding reasons to laugh
Psychological/Emotional Self-care
Attaching a label to yourself after a negative experience Example: Feeling awkward at a party leads to the conclusion: “I’m an awkward person."
Labeling
the basic human ability to be fully present, aware of where we are and what we're doing, and not overly reactive or overwhelmed by what's going on around us.
feeling or expressing distress and annoyance, especially because of inability to change or achieve something.
Frustrated
These ensure the steps to get there are within your goals
“A” Actionable
Having stimulating conversations and asking others for help when needed
Social Self-Care
You dismiss positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences.
Disqualifying the positive
a person's principles or standards of behavior; one's judgment of what is important in life
values
feeling or showing pleasure or contentment:
happy
Avoiding overwhelming and unnecessary stress and frustrations by making the goal ______
realistic
Saying no to excessive new responsibilities and take breaks.
Professional Self-Care
when a person attributes an external event to himself when there is actually no causal relationship. Example: If a checkout clerk is rude to you and you believe that you must have done something to cause it when you may not have done anything at all.
Personalization
The ______ mind refers to a balance between the reasonable and emotional halves. They are able to recognize and respect their feelings, while responding to them in a rational manner.
feeling or showing strong annoyance, displeasure, or hostility
anger
A date helps you stay focused and motivated, inspiring us and providing something to work towards
“T” Time bound
Act in accordance with morals and values and participate in a cause meaningful to me
Spiritual
taking an event you are concerned about and blowing it out of proportion to the point of becoming fearful. Example: believing that if you fail a quiz then the teacher will completely lose respect for you, that you will not graduate from college, that you will therefore never get a well-paying job, and will ultimately end up unhappy and dissatisfied with life.
catastrophizing
psychological strategies used by the unconscious mind to manipulate, deny, or distort reality in order to defend against feelings of anxiety and unacceptable impulses
defense mechanisms
a painful feeling of humiliation or distress caused by the consciousness of wrong or foolish behavior
shame
how goals can be tracked, allowing you to see your progress. They also tell you when a goal is complete.
“M” Measurable