Examples of Self-Care
This usually occurs at night for about 8 hours every day to promote health and wellness.
What is sleep?
You can take a deep breath and do this with numbers (Ex: 1-10) before responding so that you are more calm the next time you speak.
What is counting?
This is a sharp pain, a throbbing sensation or a dull ache in the head area and can develop gradually or suddenly, and may last from less than an hour to several days.
What are headaches?
This is when you don't eat a balanced diet and mostly consume fast food, sweets, or carbohydrates in excess.
What is not eating well?
This involves deep breathing, meditation, taking a break, and progressive muscle relaxation to calm you in the moment.
What is practice relaxation?
Regular physical movement such as walking, swimming, lifting weights, etc.
What is exercise?
Doing something else to keep your mind occupied such as reading, listening to music, craft projects, etc.
What are distractions?
The extreme form of this is called insomnia and it can result in:
Feeling tired during the day.
Feeling cranky, depressed or anxious.
Difficulty paying attention, focusing or remembering.
Making more errors or having more accidents.
What is difficulty sleeping?
This occurs when you go to sleep late and get up early without getting a proper 7-9 hours of sleep which leads to being tired and easily agitated.
What is not getting enough sleep?
Avoiding these substances is best as they actually tend to worsen stress despite popular beliefs; they can lead to legal consequences, loss of family ties, and occupational problems if gone unchecked.
What is alcohol and drugs?
Having a balanced diet full of nutritious foods.
What is eating healthy?
Moving to another location from where you were in order to collect your thoughts in a space space.
What is stepping away?
An abrupt and unaccountable change of mood that can disrupt a conversion and change its atmosphere.
What are mood swings?
This occurs when you don't get out and exercise, neglect doctor's visits for check-ups, or experience chronic medical conditions.
What is poor physical health?
Prioritizing your activities and using time well, such as making a day-to-day schedule to help ensure you don't get overwhelmed by the amount of tasks and deadlines to complete them.
What is manage your time?
Seeing a professional to discuss medication management, daily struggles, and medical concerns in an office at a set time.
What are doctor appointments?
You can do this with a friend, family member, therapist, or other support person in your life to be able to talk to someone about what's going on.
What is reaching out?
The inability to maintain attention on a specific task for an extended period and can happen when you're overwhelmed.
What is difficulty concentrating?
This occurs when you don't have any friends, family, or other supports in your life to be able to turn to when you have troubles.
What is not having a support system?
Recognizing what your triggers are, evaluating situations where you feel physically and mentally agitated, and then using the knowledge to avoid or cope with the issues; Eating well, exercising, and sleeping enough when your body signals it.
What is accepting your needs?
You maintain this by establishing rules and limitations with other people to have personal empowerment and reduce codependent habits.
What are healthy boundaries?
A DBT distress tolerance skill that involves stopping negative thinking, Taking a breath, Observing your thoughts & feelings, and Proceeding with your next activity mindfully.
What is S.T.O.P?
Increased levels of this stress hormone from long-term exposure to stress can lead to a weakened immune system.
What is cortisol?
This can be anything that causes significant and abrupt stress such as death of a loved one, moving, loss of/new job, having a child, marriage, etc.
What is a major life change?
You can do this with friends, family, support groups, professionals, etc to air out your concerns and gain some feedback on ways to progress.
What is talk to someone?