Emotional Self-Care
Name an emotional self-care activity.
Breathing exercises; being in nature; reading; getting your nails done; coffee with a friend; guided meditation...
What are examples of physical self-care?
Getting enough sleep; taking medication as prescribed; going to the doctor when needed; exercise, which raises dopamine and other "feel good" hormones; "pampering," such as a new hair cut or getting a manicure; getting out in nature
What are some examples of being spiritual self-care?
Spirituality can be mindful practices, like affirmations, meditation, prayers, enjoying nature, reading something inspirational, or being in a group of like-minded people
What are times where you/your team feels the most in need of self-care?
Identify experiences
Can you "self-sooth" using your sense of taste? If so, how?
Eating/drinking slowly and mindfully; chewing gum; putting an ice cube in you mouth
True or False: There are limited and specific ways to meditate
False! Meditation can be a guided script or a small habit, such as a calming thought or prayer, listening to music, controlled breathing, grounding to your environment, or mental visualization
What can you do at nighttime to wind down?
Reading (not on a screen); bath or shower; listen to calming music or a guided meditation
What is your favorite spiritual activity?
Give an example, they are all correct!
5, 4, 3, 2, 1
Practice as a group!
5 things you can see
4 things you can hear
3 things you can touch
2 things you can smell
1 thing you can taste
What's a way that you can ground yourself using your sense of touch?
Use a weighted or heated blanket; pet your dog or cat; get a massage; keep a "stress ball" on hand; keep a "worry stone" in your pocket
Can laughter be therapeutic?
Yes! Laughter decreases stress hormones and triggers the release of endorphins, the body's natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain
True or False: Yoga can decrease cortisol, the primary stress hormone.
True. Research finds that regularly practicing yoga reduces cortisol levels, which can damage your system
What gives you purpose at work?
Any
How can your team ensure your practicing self-care daily?
All answers
In what ways can you ground yourself using your sense of smell?
Lighting a candle; putting on lotion; making freshly brewed coffee; cook or bake something you love; smell herbs or flowers in a garden
Where can emotional connection and support come from?
Any response
The National Sleep Foundation recommends __ hours of sleep a night for adults.
7-9 hours
Why is finding your purpose important?
A healthy sense of purpose helps you to put events in perspective, to refocus on the things that are meaningful to you, and to move on and enjoy life.
Name a skill you can use at your desk or in a meeting to support self-care.
All ideas
In what ways can self-sooth using your sense of hearing?
Listening to music; using a "white noise" machine to sleep; calling a friend; and listening to apps, such as rain sounds