(Final, Revised Edition) Self-Care For Coaches

SELF-CARE FOR
COACHES
A Workbook for Wellness Practitioners
& those who wish to embrace wellness wisdom
through an empowered lens
Read,
Learn,
&
Enjoy
By: Tasha Ina Church
Follow @ElleLiveAction for more on Empowerment, Self-Care,

& Self-Defense.
Copyright 2023
SELF-CARE FOR
COACHES
A Workbook for Wellness Practitioners
& those who wish to embrace wellness wisdom
through an empowered lens
Read,
Learn,
&
Enjoy
By: Tasha Ina Church

& Self-Defense.
Copyright 2023
COPYRIGHT NOTICE
2023 TASHA INA CHURCH. All rights reserved
No part of this Ebook may be reproduced, distributed, or transmitted in any form or by any
means, including photocopying, recording, or other electronic or mechanical methods,
without the prior written permission of the copyright owner, except in the case of brief
quotations embodied in critical reviews and certain other noncommercial uses permitted by
copyright law.
For permission or inquiries, don’t hesitate to get in touch with us at

elleliveaction@gmail.com
Tasha Ina Church

& Self-Defense.
Copyright 2023
ABOUT THE EXPERT
Aloha🌺
My indigenous name is Iyémote, Strives for Empowerment from the Stó:lō Nation, Tasha Ina
Church. I am an empowerment coach with for over 23 years of work supporting women and
girls. As an Empowerment Coach, I’ve embraced wellness in my world. It has been healing,
and empowering, and has changed my life greatly. This wisdom is what I wish to pass on to
all of you reading. I have integrated several certifications and degrees to deliver this
curriculum. The content I can say saved my life so many times over. Getting my certification
in Trauma-Informed Care, Psychological First Aid, and receiving an integrative certification in
Somatic EMDR Therapy, I’ve embraced wellness practices into my self-care & self-healing
journey.
My mother, Shxwe'iya, Loved One Welcome In, and Stó:lō Healer, Dorris Peters traveled all
over the United States and Canada doing Indigenous healing work. Some of that wisdom has
been passed down to this workbook through activities, thoughts, and reflections.
Tasha Ina Church

& Self-Defense.
Copyright 2023
table of contents
Content Page
I. Introduction to self-care for coaches 1
importance of self-care 2
unique challenges faced by coaches 4
II. understanding the foundations of self-care 6

emotional SELF-care 7
Mental self-care 11
physical self-care 15
monday JOURNAL 18
Tuesday JOURNAL 19
wednesday JOURNAL 20
thursday JOURNAL 21
friday JOURNAL 22
Saturday Journal 23
sunday journal 24
SOCIAL SELF-CARE 25
III. THE CONNECTION BETWEEN SELF-CARE AND COACHING EFFECTIVENESS 28

COACHES FOR SELF-CARE 29
IV. DESIGNING A PERSONALIZED SELF-CARE PLAN FOR COACHES 32

self- assessment: Identifying individual needs and triggers 33
RECOGNIZING STRESSORS 34
FULFILLMENT INSIGHTS 35
EMOTIONAL AND PHYSICAL CUES 36
CLIENT RELATED STRESSORS 37
PATTERNS IN STRESSORS 38
evaluating current self-care practices 39

current self-care routines 40
FREQUENCY OF SELF-CARE 41
EFFECTIVE SELF-CARE PRACTICES 42
WELL-BEING IMPACT 43
BOUNDARY MAINTENANCE 44
RESPONSE TO STRESSORS 45
UNEXPLORED SELF-CARE 46
EXTERNAL SUPPORT 47
LAPSED SELF-CARE 48
COACHES FOR SELF-CARE 49
SETTING GOALS: DEFINING SPECIFIC SELF-CARE GOALS 50

PRIORITIZE SLEEP 51
EXERCISE REGULARLY 52
NUTRITION 53
MENTAL HEALTH 54
Tasha Ina Church

& Self-Defense.
Copyright 2023
table of contents
Content Page
TIME MANAGEMENT 55
HYDRATION 56
LIMIT SCREEN TIME 57
SOCIAL CONNECTION 58
HOBBIES AND INTERESTS 59
SELF-CARE RITUALS 60
PROFESSIONAL DEVELOPMENT 61
DECLUTTER AND ORGANIZE 62
BOUNDARIES 63
ENSURING GOALS ARE REALISTIC AND ACHIEVABLE 64

SELF- Care GOALS 65
CREATE YOUR SELF-CARE ROUTINE 67
DEVELOPING A WEEKLY SELF-CARE SCHEDULE 75

WEEKLY SELF-CARE SCHEDULE 76
SUNDAY 77
MONDAY 78
TUESDAY 79
WEDNESDAY 80
THURSDAY 81
FRIDAY 82
SATURDAY 83
HOW WAS YOUR WEEK? 84
INCORPORATING DIVERSE SELF-CARE ACTIVITIES 85

self-care ACTIVITIES YOU CAN TRY 86
v. PRACTICAL SELF-CARE STRATEGIES FOR COACHES 90

PHYSICAL SElf-CARE TECHNIQUES 91
EMOTIONAL SELF-CARE REFLECTION 92

JOURNALING AND EMOTIONAL EXPRESSION 93
DAY 1: TUNE INTO YOUR FEELING 93
DAY 2: CELEBRATE THE GOOD STUFF 94
DAY 3: BE YOUR BEST FRIEND 95
DAY 4: BE PRESENT 96
DAY 5: FIND MOMENTS OF JOY 97
DAY 6: REFLECT ON YOUR GROWTH 98
DAY 7: PROTECT YOUR EMOTIONAL SPACE 99
DAY 8: EXPRESS YOURSELF THROUGH CREATIVITY 100
DAY 9: CONNECT WITH SOMEONE 101
DAY 10: LET GO OF NEGATIVITY 102
DAY 11: GIVE YOURSELF SOME TREAT 103
DAY 12: LOOK AHEAD EMOTIONALLY 104
Tasha Ina Church

& Self-Defense.
Copyright 2023
table of contents
Content Page
DAY 13: SEE THE POSITIVE SIDE 105
DAY 14: REFLECT ON YOUR JOURNEY 106
EMOTIONAL SELF-CARE PRACTICE 108

ENGAGING IN HOBBIES AND ACTIVITIES THAT BRING JOY 109
MENTAL SELF-CARE APPROACHES 110

MENTAL SELF-CARE PRACTICES 111
SOCIAL SELF-CARE ACTIVITIES 117
VI. WORK-LIFE BALANCE FOR COACHES 122

DESIGNING A FLEXIBLE SCHEDULE 123
AVOIDING OVERWORKING AND SETTING REALISTIC GOALS 131
vII. PROFESSIONAL DEVELOPMENT AND GROWTH 135

CONTINUOUS LEARNING AS SELF-CARE 136
NETWORKING AND PEER SUPPORT 139
VIII. REFLECTIVE PRACTICES FOR SELF-CARE 142

REFLECTIVE PRACTICES 143
JOURNALING AND SELF-REFLECTION 147

WEEKLY SELF-CARE SCHEDULE 148
PROCESSING EMOTIONS AND EXPERIENCES 156

SELF-REFLECTION AND PERSONAL GROWTH 157
GAINING INSIGHTS INTO PERSONAL GROWTH 159
CELEBRATING SUCCESS AND MILESTONES 161

ACKNOWLEDGING ACHIEVEMENTS IN COACHING PRACTICE 162
BOOSTING SELF-ESTEEM AND MILESTONES 164
Congratulations! 168
Tasha Ina Church

& Self-Defense.
Copyright 2023
I. INTRODUCTION
TO SELF-CARE
FOR COACHES
"Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare."
- Audre Lorde
Tasha Ina Church

& Self-Defense.
Copyright 2023
Importance
OF SELF-CARE
Definition and importance of self-care
Self-care entails consciously taking steps and making choices to preserve, enhance, or re-
establish one's physical, mental, emotional, and social health and well-being. It revolves
around prioritizing actions and behaviors that foster overall health and vitality while
mitigating the impacts of stress, burnout, and fatigue.
It's important to note that self-care is a personalized concept, unique and different for
everyone, and its scope can encompass a wide array of activities, from daily routines that
are deliberate and purposeful practices to taking a mental health day when the need
requires and doing something great for you.
The significance of self-care cannot be overstated, and several compelling reasons

underscore its importance:
Physical Health: Self-care includes regular exercise, maintaining a balanced diet,

ensuring adequate sleep, and seeking medical attention when necessary. These
practices serve as preventative measures against illnesses and promote physical well-
being.
Mental Health: Self-care is pivotal in effectively managing stress, anxiety, and
depression but not just that, conquering the challenges that come with mental health
stressors. It encompasses practices such as mindfulness, meditation, journaling, and,
when needed, accessing therapy or counseling.
Emotional Health: Taking time for self-reflection, fostering positive connections with
others, and participating in activities that bring happiness and relaxation contribute to
emotional resilience and well-being. People talk about being strong and bucking it up.
While I believe in cheering others on, it is also important to acknowledge all the
feelings and emotions that come through our lives like waves.
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Importance
OF SELF-CARE
Burnout Prevention: Particularly in high-stress professions or demanding lifestyles, self-

care serves as a protective shield against burnout. It empowers individuals to sustain
their energy, motivation, and enthusiasm for work and life.
Improved Relationships: Self-care empowers individuals to recharge, enabling them to
be fully present and engaged in their relationships. This, in turn, fosters healthier and
more fulfilling connections with loved ones.
Enhanced Productivity and Performance: Prioritizing self-care can lead to heightened
focus, creativity, and productivity, equipping individuals to excel in personal and
professional endeavors.
Self-Compassion: Self-care encourages self-compassion and self-acceptance, instilling
the practice of treating oneself with kindness and respect, which are pivotal for mental
and emotional well-being.
Work-Life Balance: It aids in achieving and maintaining a harmonious work-life
equilibrium, averting the adverse effects of excessive work-related stress, and carving
out space for leisure, hobbies, and personal interests.
Long-Term Well-Being: Consistent self-care practices pave the way for a more enriching
and satisfying life journey. They empower individuals to build resilience, effectively cope
with life's challenges, and ultimately thrive in the long run.
In summary, self-care represents a holistic approach to well-being that encompasses

diverse practices and behaviors aimed at nurturing physical, mental, emotional, and social
health. Far from being self-indulgent, it is an essential foundation for maintaining a
balanced and fulfilling life. Moreover, it equips individuals with the capacity to care for
themselves more purposefully, which in turn gives them space to support others.
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Unique Challenges
FACED BY COACHES
Coaches encounter distinct challenges within their profession, falling into two primary
categories: those associated with coaching itself and those related to the business aspect of
coaching. Here are some of the prevalent challenges coaches commonly face:
Coaching-Related Challenges:
1.Handling Challenging Clients: Coaches frequently engage with individuals grappling

with various issues, and not all clients may readily embrace coaching or commit to the
required effort.
2. Establishing Credibility: Building credibility and authority as a coach can prove

demanding, especially when working with clients who question the worth of coaching.
3. Defining Professional Boundaries: Coaches must maintain a professional client-coach

relationship and delineate clear boundaries to ensure the coaching process remains
effective and goal-oriented.
4. Motivating Pessimistic Clients: Some clients may possess a pessimistic outlook or lack
motivation, posing a challenge for coaches seeking to guide them toward their objectives.
5. Conflict Resolution: Coaches might encounter conflicts during coaching, whether

arising between the coach and client or within the client's personal or professional life.
6. Fostering Trust: Building and nurturing trust is pivotal for a successful coaching
relationship, and coaches may encounter difficulties in establishing and sustaining trust
with their clients.
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Unique Challenges
FACED BY COACHES
Business-Related Challenges:
1.Time and Resource Constraints: Coaches often juggle multiple clients and
responsibilities, potentially leading to insufficient time and resources to effectively manage
their coaching practice.
2. Client Acquisition: Building a client base can be a significant hurdle for coaches,
particularly when initiating their coaching practice or entering new markets.
3. Value of Coaching Recognition: Some individuals and organizations may not fully grasp
or appreciate the advantages of coaching, making it challenging for coaches to attract
clients and demonstrate their value.
4. Absence of a Comprehensive Business Plan: Coaches require a well-structured business

plan to guide their practice and ensure long-term success. However, many may grapple
with crafting and executing a thorough plan.
5. Adaptation to Evolving Technologies: As technology evolves, coaches may face

difficulties in adopting and integrating new tools and platforms into their practice.
Coaches can surmount these challenges through continuous learning, seeking guidance
from mentors or professional networks, and maintaining adaptability in their coaching
approach. Addressing these challenges enables coaches to enhance their effectiveness
and provide valuable support to their clients.
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II.
UNDERSTANDING
THE
FOUNDATIONS OF
SELF-CARE
"Self-care is not selfish. You cannot serve from an empty vessel."
- Eleanor Brown
Tasha Ina Church

& Self-Defense.
Copyright 2023
Emotional
SELF-CARE
Recognizing and managing emotions
Mastering the recognition and control of emotions is a vital skill that contributes to overall
well-being and informed decision-making. Here are some strategies you can try to assist you
in identifying and managing your emotions:
Acknowledge Your Emotions:
Dedicate time to identify and acknowledge your emotions.

Tune into the physical and mental signals associated with specific feelings.
Developing self-awareness in this way aids in comprehending and effectively handling
your emotions.
Express Your Emotions:
Explore constructive avenues for expressing your emotions.

Suppressing feelings can lead to unfavorable outcomes like anxiety or depression.
Consider journaling, confiding in a trusted friend or therapist, or utilizing creative outlets
like art or music for emotional expression.
Comprehend and Embrace Your Emotions:
Refrain from assigning blame or self-criticism for your emotional state.

Embrace emotions as intrinsic to the human experience, allowing for a full range of
feelings.
By understanding and accepting emotions, you can react to situations more
constructively and healthily.
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Emotional
SELF-CARE
Cultivate Emotional Intelligence:
Foster emotional intelligence (EQ), encompassing the management of your own

emotions and the empathetic recognition of others' emotions.
Developing EQ enhances communication and nurtures relationships.
Prioritize Self-Care:
Nurturing both your physical and mental well-being bolsters emotional management.
Engage in activities promoting relaxation and stress reduction, like exercise, meditation,
or communing with nature.
Earmark self-care practices aligned with your preferences and needs.
Seek Guidance:
Should you grapple with emotion regulation, consider seeking guidance from a mental
health professional.
Mental health experts offer insights and tools to navigate and regulate emotions
effectively.
Remember, acquiring emotion management skills is an ongoing journey that demands time
and practice. Extend patience to yourself and remain receptive to growth and learning
within this realm.
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Emotional
SELF-CARE
Practicing self-compassion and self-acceptance
Nurturing self-compassion and embracing self-acceptance holds significant value in tending

to our emotional welfare and holistic wellness. To foster these qualities within yourself, you
can consider the following techniques:
Recognize and Embrace Your Feelings:
Dedicate moments to acknowledge and welcome your emotions. Understand that these
feelings are a natural facet of being human and it's absolutely acceptable to undergo a
spectrum of emotions. This self-awareness aids in comprehending and effectively
handling your emotional state.
Extend Kindness to Yourself:
Cultivate self-compassion by treating yourself with warmth, kindness, and genuine

concern when faced with challenges. Refrain from assigning blame or judgment for your
emotional experiences. Extend the same level of understanding and compassion to
yourself that you would extend to a friend.
Embrace Self-Acceptance:
Embrace your entirety, encompassing both strengths and imperfections. Acknowledge

your present state and work towards advancement. Embracing self-acceptance offers
enhanced control over your emotions.
Express Your Emotions:
Seek healthy avenues to express your emotions. Evade suppressing them, as it can
result in adverse effects like depression or anxiety. Explore outlets such as journaling,
conversing with a trusted friend or therapist, or engaging in artistic or musical pursuits
to give voice to your emotions.
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& Self-Defense.
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Emotional
SELF-CARE
Cultivate Emotional Intelligence:
Develop emotional intelligence, encompassing the comprehension and management of

your emotions as well as the ability to discern and empathize with others' emotions. This
progression refines communication skills and fosters better relationships.
Prioritize Self-Care:
Safeguard your mental and physical well-being by participating in endeavors that induce
relaxation and alleviate stress, such as physical exercise, meditation, or spending time
amidst nature. Elevate self-care routines tailored to your needs.
Keep in mind, fostering self-compassion and self-acceptance is a journey that requires

patience and consistent practice. Grant yourself patience and remain open to acquiring
knowledge and maturing in this realm. By nurturing self-compassion and self-acceptance,
you pave the way for enhanced emotional well-being and an elevated overall quality of life.
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Mental
SELF-CARE
managing stress and anxiety
Managing stress and anxiety plays a crucial role in maintaining good mental health. Here
are some valuable tips and strategies you can try to help you effectively handle stress and
anxiety:
Get moving:
Physical activity, like exercise, is an excellent way to reduce stress and anxiety. It
releases natural mood-boosting chemicals called endorphins.
Eat well:
Maintaining a balanced diet can also help reduce stress and anxiety for you. Be mindful
of your caffeine intake, & sugar as too much can worsen anxiety symptoms.
Connect with others:
Building meaningful relationships fosters a sense of belonging and resilience. Reach out
to your community, family, or friends for support.
Self-care matters:
Engage in self-care activities such as somatic movements, yoga, meditation, or taking a

relaxing bath. These practices can effectively reduce stress and promote relaxation.
Take a break:
Practice relaxation techniques like somatic movements, yoga, listening to soothing music
(such as bilateral sound, white noise, brown noise or nature sounds), meditating, getting
a massage, or simply stepping back from a problem. These actions help clear your mind.
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Mental
SELF-CARE
Write it out:
Consider journaling your thoughts and feelings. This can be an effective way to cope
with and reduce stress and anxiety.
Embrace laughter:
Think about someone or a time that made you laugh heartily. Laughter is a great stress-
reliever.
Prioritize sleep:
Aim to get 7-9 hours of sleep each night. Lack of sleep can contribute to stress and
anxiety.
Be assertive:
Express your feelings, opinions, or beliefs calmly and confidently, instead of reacting
with anger, defensiveness, or passivity.
Challenge yourself:
Setting and achieving goals can build emotional strength and foster a positive outlook.
Remember, if stress and anxiety are significantly impacting your daily life and productivity
over an extended period, it's essential to seek assistance from a mental health professional.
They can provide the support and guidance you need.
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Mental
SELF-CARE
Engaging in mindfulness and relaxation techniques
Practicing self-care for mental health can be effectively achieved through mindfulness and
relaxation techniques. Here are some mindfulness and relaxation techniques practice I love
that you can opt to try yourself.
Mindful Breathing:
Dedicate a few minutes to concentrate on your breath, inhaling and exhaling slowly and
deeply. This simple practice can bring calmness to your mind and diminish stress.
Meditation:
Meditation fosters awareness of your thoughts and emotions, aiding in the cultivation of
inner tranquility and relaxation. Various forms of meditation, such as guided and
mindfulness meditation, are available.
Yoga:
Yoga combines physical movement with mindfulness and controlled breathing, making it
an excellent way to alleviate stress and anxiety, along with getting you centered &
energized or calm for the end of the day.
Somatic Movements:
Somatic is the internal physical sensations, perceptions, and experiences of the body.
Somatic shorts are 5 minute sessions that allow you to reconnect with your body
through movement that is performed consciously, with complete internal focus and
attention. Doing them reduces stress and anxiety.
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Mental
SELF-CARE
Journaling:
Express your thoughts and feelings in writing. This practice can help you process
emotions and gain deeper self-insight.
Mindful Walking:
Venture outdoors for a walk and immerse yourself in your surroundings. Engage all your
senses to fully embrace your environment.
Mindful Eating:
Take the time to savor your food, relishing each bite while paying attention to its flavors
and textures. Also, ask yourself if this nourishes me or feeds me.
Keep in mind that self-care is a unique journey, and it's vital to discover what suits you best.
Incorporating mindfulness and relaxation techniques can be a valuable approach to
reducing stress and anxiety and enhancing your overall mental health.
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Physical
SELF-CARE
Importance of nutrition and exercise
Maintaining optimal health and functioning is crucial for coaches, both within and beyond
their coaching responsibilities.
Nutrition:
Adequate nutrition ensures coaches sustain optimal energy levels, which is paramount
for their active role.
Embracing a healthy diet empowers coaches to remain attentive and counteract fatigue
during demanding workdays.
Diet can influence hormone levels crucial for athletic performance; neglecting nutrition
may lead to hormone deficiencies among coaches.
The natural wear and tear caused by practice and training requires proper nutrition for
efficient recovery.
Tailored nutrition plans, accounting for job demands, personal objectives, food
preferences, and practical constraints, are vital for individual coaches.
Exercise:
Exercise is vital for overall well-being and weight management, with diet playing a pivotal
role in triggering weight loss.
Coaches need both physical and mental wellness to excel in their roles.
Engaging in regular exercise contributes to stress reduction and improved mood,
particularly beneficial for coaches with demanding jobs.
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Physical
SELF-CARE
Prioritizing sleep and rest
Ensuring adequate sleep and rest is vital for our mental and physical well-being. It plays a
crucial role in mood regulation, reducing depression, and enhancing focus, productivity, and
energy levels. Here are practical suggestions for placing sleep and rest at the forefront of
your priorities:
Establish a Consistent Sleep Routine:
Craft a sleep routine and adhere to it consistently, maintaining a regular sleep-wake

schedule even on weekends.
Develop a pre-sleep routine that aids in unwinding, signaling your brain that it's time for
slumber.
Incorporate relaxing activities such as a warm bath, teeth brushing, and reading for a
designated period before lights out.
Minimize Distractions:
Banish electronic devices like TVs, laptops, and smartphones from your sleeping space.
Switch off electronics at least an hour before bedtime to prevent the stimulating effects
of blue light on your sleep patterns.
Cultivate Relaxation Before Bed:
Utilize apps to track your sleep patterns, setting alarms for both bedtime and wake-up
time.
Prioritize sleep on subsequent nights if you've experienced insufficient sleep on previous
occasions.
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Physical
SELF-CARE
Minimize Daytime Napping:
If feasible, minimize daytime napping, particularly when striving for a stable sleep
pattern.
Daytime naps might interfere with your ability to fall asleep at night.
Gradual Schedule Adjustments:
When necessitating a shift in your sleep schedule, make gradual alterations of 15-30
minutes over several days.
This incremental adjustment aids your body in adapting to the new schedule without
causing significant disruption.
Monitor Your Sleep:
Utilize apps to track your sleep patterns, setting alarms for both bedtime and wake-up
time.
Prioritize sleep on subsequent nights if you've experienced insufficient sleep on previous
occasions.
Acknowledging the challenges of prioritizing sleep and rest, remember that it's pivotal for
overall health and well-being. By adhering to these strategies, you can enhance sleep
quality, bolster your immune system, and reduce the risk of chronic ailments.
This next section shows an example of a week and how you can put all the elements of food and getting your
body moving we are discussing into action. You of course know what is right for you. You may have a diet
that fits you based on your region, body, dietary restrictions, health concerns, blood type, or something
different altogether. Take this with a grain of salt. Do what works best for you. Modify to serve your best
self. For workouts, perhaps you like somatic movements, yoga, walking, or jogging and that is it. Do you.
These are just examples to get you thinking out of the box and choosing for yourself what will serve you
best.
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Commence with
somatic movements
and your choice of
cardio, such as
walking, running,
cycling, or
swimming, lasting
30-45 minutes.
Concentrate on consuming whole foods like fruits, vegetables, lean protein, and whole
grains. Steer clear of processed foods and sugary beverages.
18
If weights are a part of
your practice or you want
it to be, then here is
routines encompassing
exercises like squats,
lunges, and push-ups,
spanning 30-45 minutes.
Opt for a well-rounded meal encompassing protein, healthy fats, and complex
carbohydrates.
19
Experiment with a
novel workout such
as yoga, Pilates, or a
dance class.
Introduce an assortment of vibrant fruits and vegetables to access a spectrum of

nutrients.
20
Take a rest day or
do a low-impact
workout, such as
walking or
stretching.
Focus on hydration and drink plenty of water throughout the day.
21
Do a high-intensity
interval training
(HIIT) workout, such
as sprint intervals or
a Tabata workout.
Eat a protein-rich meal to help repair and build muscle.
22
Go for a long walk
or hike to get some
fresh air and low-
impact exercise.
Eat a balanced meal that includes healthy fats, such as avocado or nuts.
23
Finish the week
with a full-body
workout that
includes both cardio
and strength
training.
Plan your meals for the upcoming week and make sure to include plenty of whole foods
and lean protein.
24
Social
SELF-CARE
Nurturing meaningful relationships
Cultivating meaningful relationships is a fundamental aspect of taking care of your mental
well-being. Here are some tips and strategies you can adapt to nurture such connections:
Embrace Empathy:
Take the time to genuinely listen to others, acknowledge their emotions, and
demonstrate understanding. Practicing empathy creates an environment that
encourages deep and meaningful relationships.
Allocate Time to Loved Ones:
Show your appreciation for those who hold significance in your life by dedicating quality
time to them. Whether it's a regular phone call or a monthly dinner date, investing time
in your relationships signifies their importance.
Focus on Solutions:
When conflicts arise, channel your efforts into resolving the issue at hand rather than
criticizing individuals. This approach can lead to finding solutions and fortify your bonds.
Radiate Positivity:
Strive to be a beacon of positivity in your interactions. Positivity is contagious and

contributes to a more joyful and satisfying atmosphere.
Foster Trust:
Trust forms the bedrock of meaningful relationships. Uphold honesty, reliability, and
consistency in your actions to build and maintain trust.
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Social
SELF-CARE
Discover Common Ground:
Meaningful relationships thrive on mutual respect, trust, shared interests, and genuine
appreciation. Identifying commonalities and shared passions can lay a sturdy foundation
for lasting connections.
Remember, nurturing meaningful relationships takes time and effort, but the rewards are
immeasurable. Such relationships bring joy, security, fulfillment, and the knowledge that
you are cherished. By practicing empathy, setting aside time, focusing on solutions,
radiating positivity, nurturing trust, and uncovering commonalities, you can foster
meaningful relationships that support your mental well-being.
Setting boundaries in personal and professional interactions
Establishing boundaries is a crucial aspect of both personal and professional interactions.

Here are some valuable tips and strategies to consider for setting healthy boundaries:
Define Your Values and Priorities:
Determine what holds significance for you and what you are willing to accept in your
personal and professional relationships. This forms the basis for setting boundaries.
Openly Communicate Your Boundaries:
Be direct and transparent when expressing your limits to those you engage with. Utilize
"I" statements rather than "you" statements, emphasizing your needs over evaluating
others' actions.
Start with Self-Assessment:
Before expecting others to respect your boundaries, it's essential to have a clear
understanding of them yourself. Identify your limits and articulate them clearly.
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Social
SELF-CARE
Establish Clear Guidelines:
Create unambiguous rules and expectations for your personal and professional
relationships. This helps prevent misunderstandings and potential conflicts.
Embrace the Power of "No":
Understand that it's perfectly acceptable to decline when necessary. Don't carry guilt
for enforcing limits and prioritizing your own well-being.
Embrace the Power of "Yes":
Sometimes the hardest thing to do is say yes to something because it may not work
out, it may be scary, it could lead you in a different direction or take you on a journey
away from people you love. Other times it just simply is hard because you never gave
yourself permission to say yes to what you’ve always wanted and you deserve that
chance. The boundary may be to finally nourish and support your “Yeses” in life.
Self-Care is Key:
Give precedence to self-care, tending to your physical, emotional, and mental health.
This practice reinforces your capacity to uphold healthy boundaries and safeguards
against burnout.
Remember, setting boundaries is a personal journey, and it may take time to determine
what suits you best. By identifying your values and priorities, openly communicating your
boundaries, self-assessing, establishing clear guidelines, embracing the ability to say no, and
prioritizing self-care, you can effectively establish healthy boundaries in your personal and
professional interactions.
Tasha Ina Church

27

& Self-Defense.
Copyright 2023
III. THE
CONNECTION
BETWEEN SELF-
CARE AND
COACHING
EFFECTIVENESS
"If you're feeling helpless, help someone. Self-care is taking care of more than just yourself."
- Lalah Delia
Tasha Ina Church

& Self-Defense.
Copyright 2023
Coaches for
SELF-CARE
Impact of coach well-being on client outcomes

The well-being of a coach can influence the results achieved by their clients in coaching. The
following can shed light on how coaching affects client outcomes and how coaches can
assist their clients in making decisions related to health and changing behaviors:
1. Coaching sessions produce specific and quantifiable changes in outcomes.

2. Health coaches encourage patients to become more goal-oriented, self-directed, and
intrinsically motivated to take on greater responsibilities.
3. Establishing a trusting relationship enables patients to be candid, ask questions, and
voice concerns or disagreements, enhancing the effectiveness of health coaches.
4. Telephonic health coaching has a notable impact on reducing stress levels, promoting
healthier eating habits, increasing physical activity, bolstering physical and emotional
well-being, and fostering readiness for change and activation.
5. Life coaching aims to facilitate lasting alterations in cognitive, emotional, and behavioral
patterns to enhance the achievement of goals and overall performance.
6. Patients who collaborate with health coaches consistently exhibit higher rates of
adherence to treatment plans and enhanced self-confidence.
In summary, if you are not nourishing yourself and doing your own self-care, that can
impact your clients or patients. The well-being of a coach can positively affect client
outcomes in coaching. Building a trustworthy relationship with clients enables coaches to
engage them in setting goals, becoming self-directed, and finding internal motivation,
ultimately leading to sustained changes in behavior and improved health results.
Tasha Ina Church

29

& Self-Defense.
Copyright 2023
Coaches for
SELF-CARE
Role modeling self-care for clients
Demonstrating self-care as an example for clients can be an effective method for coaches to
inspire their clients to give importance to their own well-being. Here are some insights into
the significance of acting as role models for self-care and how it aids coaches in becoming
exemplary role models:
1. Coaches exemplify self-care and encourage others to do the same. We all have
challenges and difficult days. However, when you bring your best self to the table, your
clients see it.
2. The act of modeling self-care supports coaches in becoming exceptional role models,
fostering emotional well-being and resilience in their clients.
3. Being a role model within a team can be crucial to your team’s success, and allowing
clients to witness coaches practicing self-care conveys the message that taking care of
oneself is a priority.
4. Demonstrating self-compassion practices can assist coaches in setting a positive
example and promoting a culture of self-care among their clients. You don’t have to be
perfect & in many cases, what you see as flaws could be beneficial for your clients. They
want a real human to help them.
5. Coaches can employ coaching exercises centered on role modeling to bolster their
clients' confidence and motivate them to identify positive self-care role models.
6. People often emulate the behaviors of their leaders. Thus, coaches can establish a
positive example by displaying positivity, professionalism, conscientiousness, empathy,
authenticity, and a willingness to learn.
In summary, serving as role models for self-care can empower coaches to become
exemplary models for their clients and foster a culture of self-care. By setting a constructive
precedent and highlighting the significance of self-care, coaches can motivate their clients to
prioritize their own well-being and make positive life changes.
Tasha Ina Church

30

& Self-Defense.
Copyright 2023
Coaches for
SELF-CARE
Avoiding burnout and compassion fatigue

Coaching is a fulfilling profession, but it can also be emotionally draining and lead to
burnout and compassion fatigue. Here are some practical approaches to consider to
alleviate stress and prevent burnout:
1. Regularly engage in self-care to prevent burnout. This involves ensuring you get
sufficient sleep, maintain a balanced diet, partake in regular physical activity, and
practice active relaxation.
2. Connect with mentors or colleagues to discuss challenges and share experiences.
This supportive network can provide valuable insights and emotional relief.
3. Establish boundaries to prevent overexertion. This entails setting realistic
expectations for both yourself and your clients and learning to decline when necessary.
4. Take breaks and participate in activities that bring joy and fulfillment into your life.
5. Develop a comprehensive self-care plan that addresses all facets of resilience. This
includes focusing on the four core components of resilience: maintaining proper sleep,
adopting a healthy diet, engaging in regular physical activity, and practicing active
relaxation.
6. Seek professional assistance when needed. This could involve scheduling regular
appointments with a professional coach or a burnout prevention strategist to help
establish healthy routines and boundaries.
It's imperative for coaches to prioritize their own well-being to steer clear of burnout and
compassion fatigue. By actively practicing self-care, setting boundaries, and seeking support
when necessary, coaches can effectively reduce stress and avert burnout, thus enabling
them to better assist their clients.
Tasha Ina Church

31

& Self-Defense.
Copyright 2023
IV. DESIGNING A
PERSONALIZED
SELF-CARE PLAN
FOR COACHES
"Rest and self-care are so important. When you take time to replenish your spirit, it allows you to
serve others from the overflow. You cannot serve from an empty vessel."
- Eleanor Brownn
Tasha Ina Church

& Self-Defense.
Copyright 2023
SELF-
ASSESSMENT:
IDENTIFYING
INDIVIDUAL
NEEDS AND
TRIGGERS
"Remember always that you not only have the right to be an individual, you have an obligation to be one."
- Eleanor Roosevelt
Tasha Ina Church

& Self-Defense.
Copyright 2023
Hey You,
Recognizing Stressors:
I've put
What together
specific something
coaching situations orspecial totohelp
tasks tend you
induce lookofafter
feelings stressyour
or
feelings and get to know them better. And guess what? You can
overwhelm?
totally make it your own, changing things up to fit what feels
right for you.
Answering this aids in pinpointing triggers unique to your coaching responsibilities. 34

Hey You,
Fulfillment Insights:
I've put moments
At what together dosomething special
you find the most to help
satisfaction andyou look
vitality after
within youryour
feelings
coachingand get to know them better. And guess what? You can
practice?
right for you.
Understanding these instances can unveil your personal requirements and activities
that contribute to your well-being.
35
Hey You,
Emotional and Physical Cues:
I've put
What together
emotions something
or physical special
sensations towhen
manifest helpyou're
you look after
grappling your
with stress or
overwhelm?
right for you.
Acknowledging both emotional and physical reactions can assist

in identifying potential triggers.
36
Hey You,
Client-Related Stressors:
I've
Are put
theretogether something
recurring client special
interactions to help
or coaching you look
scenarios after your
that consistently lead to
feelings
stress orand get to know them better. And guess what? You can
anxiety?
right for you.
Discerning specific client-related triggers enables

a more tailored approach to your self-care plan.
37
Hey You,
Patterns in Stressors:
I've putobserve
Do you together something
any recurring special
themes to help you
or commonalities look after
in situations your stress
that trigger
or burnout?
right for you.
Detecting patterns aids in addressing underlying causes of stress. 38

EVALUATING
CURRENT
SELF-CARE
PRACTICES
"Self-care means giving yourself permission to pause." - Cecelia Tran
Tasha Ina Church

& Self-Defense.
Copyright 2023
Hey You,
Current Self-Care Routines:
I've putself-care
Which together something
activities special
are presently part ofto help
your you
stress look after
management your
and
feelings and
well-being get to know them better. And guess what? You can
routine?
right for you.
This question establishes a foundation for your existing self-care regimen. 40

Hey You,
Frequency of Self-Care:
I've
Howput together
regularly do yousomething special
prioritize self-care to day-to-day
in your help youorlook after
weekly your
schedule?
right for you.
Assessing the consistency of self-care activities can highlight areas
for potential improvement.

41
Hey You,
Effective Self-Care Practices:
I've putyour
Among together
self-caresomething special
endeavors, which to help
activities you look
have proven mostafter your
effective in
feelings and
managing get
stress orto know
aiding them
recovery better.
from And coaching
demanding guess what? You can
sessions?
right for you.
Identifying these practices emphasizes their importance.

42
Hey You,
Well-Being Impact:
I've put
Have together
you observed something
any changesspecial tooverall
in your help you look after
well-being your
since you began
integrating self-care into your routine?
right for you.
This assessment gauges the influence of your current self-care
practices.
43
Hey You,
Boundary Maintenance:
I've putconsistently
Do you together establish
something special
and uphold to helpbetween
boundaries you look
yourafter your
coaching
feelings and get
responsibilities andto knowlife?
personal them better. And guess what? You can
right for you.
Evaluating your ability to set and maintain boundaries is vital for
effective self-care.
44
Hey You,
Response to Stressors:
I've
Howput together
do you typicallysomething
respond whenspecial towith
confronted help you look
triggers aftersituations
or stressful your in
feelings and get
your coaching role?to know them better. And guess what? You can
right for you.
Reflecting on your coping mechanisms and their efficacy in
managing triggers is crucial.

45
Hey You,
Unexplored Self-Care:
I've
Are put
theretogether something
self-care activities you've special to help
contemplated you look
but haven't after your
yet adopted? What
feelings
obstaclesand get to
hindered know
their them better. And guess what? You can
implementation?
right for you.
Delving into barriers to integrating new self-care practices can
guide your self-improvement journey.

46
Hey You,
External Support:
I've putseek
Do you together something
assistance or guidancespecial to helpmentors,
from colleagues, you look afterhealth
or mental your
feelings and when
professionals get to know with
grappling them better.
stress And guess what? You can
or burnout?
right for you.
Assess your inclination to leverage external resources for support. 47

Hey You,
Lapsed Self-Care:
I've put
Have youtogether something
discontinued any self-carespecial
practicesto help
that wereyou
oncelook after
part of your your
routine?
feelings and get
What prompted to know
these changes,them better.
and would you And guess
consider what? You
reintegrating them?can
right for you.
Exploring shifts in your self-care regimen over time and the
motivations behind them can inform your self-care plan. 48

Coaches for
SELF-CARE
Avoiding burnout and compassion fatigue
Coaching is a fulfilling profession, but it can also be emotionally draining and lead to
burnout and compassion fatigue. Here are some practical approaches for coaches to
choose from to alleviate stress and prevent burnout:
1. Regularly engage in self-care to prevent burnout. This involves ensuring you get
sufficient sleep, maintain a balanced diet, partake in regular physical activity, and
practice active relaxation.
2. Connect with mentors or colleagues to discuss challenges and share experiences.
This supportive network can provide valuable insights and emotional relief.
3. Establish boundaries to prevent overexertion. This entails setting realistic
expectations for both yourself and your clients and learning to decline when necessary.
4. Take breaks and participate in activities that bring joy and fulfillment into your life.
5. Develop a comprehensive self-care plan that addresses all facets of resilience. This
includes focusing on the four core components of resilience: maintaining proper sleep,
adopting a healthy diet, engaging in regular physical activity, and practicing active
relaxation.
6. Seek professional assistance when needed. This could involve scheduling regular
appointments with a professional coach or a burnout prevention strategist to help
establish healthy routines and boundaries.
It's imperative for coaches to prioritize their own well-being to steer clear of burnout and
compassion fatigue. By actively practicing self-care, setting boundaries, and seeking support
when necessary, coaches can effectively reduce stress and avert burnout, thus enabling
them to better assist their clients.
Tasha Ina Church

49

& Self-Defense.
Copyright 2023
SETTING GOALS:
DEFINING
SPECIFIC
SELF- CARE
GOALS
"The most powerful relationship you will ever have is the relationship with yourself."
- Steve Maraboli (spoken by Diane Von Furstenberg)
Tasha Ina Church

& Self-Defense.
Copyright 2023
Hey You,
Prioritize Sleep:
I've
Howput
cantogether
you aim forsomething special
a consistent sleep to help
schedule you look
and ensure to getafter your
7-9 hours of quality
feelings and
sleep each get to know them better. And guess what? You can
night?
right for you.
51
Hey You,
Exercise Regularly:
I've putset
Do you together
a goal forsomething special
a certain number toper
of days help you
week look after
or minutes your
per day for physical
feelings
activity toand get to
prioritize know
your them
physical and better. And whether
mental health, guess what?
it's goingYou can
to the gym,
practicing yoga, or simply going for a walk?
right for you.
52
Hey You,
Nutrition:
I've
Howputcantogether something
you focus on special
a diet which honors toyour
you, help you&look
body, afterDo
your mind? your
you have
feelings and getand
fruits, vegetables, to know
proteinsthem better.
that nourish And
you? Are guess what?
you avoiding You can
excessive processed
foods, sugar, and unhealthy fats?
right for you.
53
Hey You,
Mental Health:
I've
Howput
cantogether something
you prioritize special through
my mental well-being to helppractices
you looklikeafter your
meditation,
feelings andor
mindfulness, get to know
therapy, them
and what arebetter.
effectiveAnd
ways guess what?
to set goals You can
for managing stress,
anxiety, and negative thoughts?
right for you.
54
Hey You,
Time Management:
I've puta together
Create something
schedule that special
balances work, leisure,to help
and rest.you look
Avoid after your
overworking and ensure
feelings
you haveand get to
downtime toknow
relax. them better. And guess what? You can
right for you.
55
Hey You,
Hydration:
I've put together something special to help you look after your
Set a daily water intake goal to stay properly hydrated. Dehydration can impact
your overall
totally makehealth and energy
it your levels. Thinkthings
own, changing of drinking
up tohalf
fityour
whatbody weight in
feels
ounces. What would that be forright
youfor
andyou.
is that an obtainable goal or something
to work up to?
56
Hey You,
Limit Screen Time:
I've
Howputcantogether something
you establish special
boundaries for screento help
time you look
on phones, after your
computers, and
feelings and
television? get toscreen
Excessive knowtimethem better.
can affect yourAnd
sleepguess what?
and mental YouIt can
health. can also
affect eye sight. How do you feel your doing in that department and what is a goal to set
right for you.
to support less screen time if that is an issue?
57
Hey You,
Social Connection:
I've
Howput
cantogether
you make an something special
effort to connect to help
with your lovedyou
oneslook after
regularly, your
whether
feelings
through and get meetings,
in-person to knowphonethemcalls,
better. And
or video guess
chats? what?
Notice You who
the people canbring
you energy, joy, and fulfillment, who make you feel alive, loved, and capable.
right for you.
58
Hey You,
Hobbies and Interests:
I've
Howput
you dedicate special
time to activities to help
that bring you
you joy, look after
whether your
reading, painting,
feelings and
gardening, getother
or any to know
hobby?them
Think better.
of hobbiesAnd
you guess what?
have, hobbies You
you had,can
and/or
hobbies you want to have & share.
right for you.
59
Hey You,
Self- Care Rituals:
I've put together
Establish something
daily or weekly speciallike
self-care routines, totaking
helprelaxing
you look after
baths, yourself-
practicing
feelings
massage,and get toaknow
or enjoying favoritethem better.
treat. Give And
yourself guess
time in thewhat?
morningYou can
for just you
before you start your day. What would you do with 15 minutes extra for just yourself?
right for you.
Start there then work your way up.
60
Hey You,
Professional Development:
I've
Set put together
career goals that something
align with yourspecial
intereststo
andhelp you look
ambitions. after
This can helpyour
you feel
feelings and in
more fulfilled get towork
your know life.them better.
If you could And guess
do anything, whatwhat? You
would you do?can
right for you.
61
Hey You,
Declutter and Organize:
I've
Howput
you effectively tidy up yourspecial to help
living space youarea
and work look after ayour
to create clean and
feelings and
organized get to know
environment them stress
that reduces better.
andAnd guess
boosts what? You can
productivity?
right for you.
62
Hey You,
Boundaries:
I've
Howput
cantogether
you set andsomething special
maintain healthy to help
boundaries withyou look
others afteryour
to protect your
feelings and
emotional andget to know
mental them better. And guess what? You can
well-being?
right for you.
63
ENSURING
GOALS ARE
REALISTIC AND
ACHIEVABLE
"I have come to believe that caring for myself is not self-indulgent. Caring for myself is an act of survival."
- Audre Lorde
Tasha Ina Church

& Self-Defense.
Copyright 2023
Self-Care
GOALS
Ensuring that your self-care goals are realistic and achievable is essential for maintaining
your overall well-being and preventing burnout. Here are some steps you can take to set
realistic self-care goals or what may work to you well:
SELF- REFLECTION START SMALL
You can start by reflecting on your current If you're new to self-care or trying to
needs and priorities. What areas of self-care establish a new routine, start with small,
are most important to you? Do you need manageable goals. Once you've
more relaxation, exercise, social interaction, successfully integrated these into your
or alone time? Identifying your specific life, you can gradually expand and set
needs will help you set meaningful goals. more ambitious objectives.
BREAK IT DOWN FLEXIBILITY
If your goal is larger, break it into smaller, Life can be unpredictable, so be prepared
more manageable steps. For example, if to adjust your goals as needed. If you
your goal is to improve your diet, start by miss a day of self-care, don't consider it a
adding one healthy meal a day. failure. Adjust and continue on.
Tasha Ina Church

65

& Self-Defense.
Copyright 2023
Self-Care
GOALS
SELF- COMPASSION ACCOUNTABILITY AND SUPPORT
Be kind to yourself. Self-care goals are Share your self-care goals with a friend,
meant to improve your well-being, not family member, or therapist. Having
create stress. If you don't meet a goal, don't someone to hold you accountable and
be too hard on yourself; instead, reevaluate provide support can be very helpful.
and adjust. Ask what an obtainable goal
would be for yourself, set it and try again.
TRACK PROGRESS CELEBRATE ACHIEVEMENTS
Keep a journal or use a tracking app to When you reach a self-care milestone,
monitor your progress. This can help you celebrate your achievements.
stay motivated and see how far you've Acknowledging your progress can
come. reinforce positive behavior.
Remember that self-care is a continuous journey, and your needs may change over time.
Regularly assess your goals and make adjustments as needed to ensure they remain
realistic and achievable for your current circumstances.
Tasha Ina Church

66

& Self-Defense.
Copyright 2023
CREATE YOUR
OWN
SELF- CARE
ROUTINE
"To love oneself is the beginning of a lifelong romance."
- Oscar Wilde (spoken by Lucille Ball)
Tasha Ina Church

& Self-Defense.
Copyright 2023
SET YOUR GOALS
Begin by identifying your self-care goals. What aspects of your physical, emotional,
and mental well-being do you want to improve or maintain?
For example, you might want to reduce stress, improve your physical health, or
enhance your overall happiness.
68
DAILY SELF- CARE HABITS
These are activities you can integrate into your daily routine to promote well-being.
Examples include:
Morning Routine: Start your day with mindfulness or meditation to set a positive
tone. Try the 4/20 rule: 20 minutes of reading, 20 minutes of writing, 20 minutes
of meditation, amd 20 minutes of moving your body.
Healthy Eating: Make conscious food choices that nourish your body.
Regular Exercise: Incorporate physical activity into your day, even if it's just a
short walk.
Adequate Sleep: Prioritize getting enough restful sleep.
69
WEEKLY SELF- CARE ACTIVITIES
Plan activities you can do every week to enhance your well-being. Some examples
include:
Exercise Routine: Design a fitness or healthy living plan that includes different
types of exercises or activities.
Social Time: Dedicate time for social interactions with friends and loved ones.
Hobbies: Spend time on hobbies or activities you're passionate about or that you
used to love but haven’t had the time for. Psssst…make the time.
70
MONTHLY OR OCCASSIONAL
SELF- CARE PRACTICES
These are activities you engage in less frequently, but they can have a significant
impact on your well-being. Consider:
Spa Day: Treat yourself to a spa day with relaxation and self-pampering.
Reflect and Set Goals: Reflect on your progress, adjust your self-care goals if
needed, and set new ones for the upcoming month.
Nature Getaways: Plan occasional trips or outings to natural settings to recharge.
71
STRESS MANAGEMENT
Incorporate stress management techniques, such as:
Mindfulness and Meditation: Practice mindfulness exercises to reduce stress and
improve mental clarity.
Deep Breathing: Take breaks throughout the day for deep, calming breaths.
Journaling: Write down your thoughts and emotions as a way to process and
release stress.
Somatic Movements: Do short stretches and subtle movements feeling into your
body and what it needs.
72
BOUNDARIES
Set healthy boundaries to protect your time and energy. Learn to say no when
necessary and prioritize your well-being. Remember when you set a boundary with
another, you are helping them. They are not mind-readers and may not know your
boundaries unless you tell them. As I say to all my clients, You Teach Others How To
Treat You.
73
TECHNOLOGY DETOX
Regularly disconnect from digital devices to reduce information overload and
promote mental clarity. If a whole day is hard, have a set time to turn it off and a set
time to turn it on.
74
DEVELOPING
A WEEKLY
SELF- CARE
SCHEDULE
"Taking care of yourself is the most powerful way to begin to take care of others."
- Bryant McGill (spoken by Bryant McGill)
Tasha Ina Church

& Self-Defense.
Copyright 2023
Create your own
WEEKLY SELF-CARE SCHEDULE
A weekly self-care schedule can help you prioritize and incorporate self-
care practices into your routine. The following are just suggestions you
could try, but you have the option to create your own.
SUNDAY
MONDAY SATURDAY
TUESDAY FRIDAY
WEDNESDAY THURSDAY
Tasha Ina Church

76

& Self-Defense.
Copyright 2023
Sunday
REST AND REFLECT
Sleep in or take a morning Reflect on your past week

nap and set goals for the week
ahead
Plan and prepare for the Engage in a hobby or activity

upcoming week you enjoy
Tasha Ina Church

77

& Self-Defense.
Copyright 2023
Monday
MENTAL WELLNESS
Morning meditation or Journaling or gratitude

mindfulness practice (15-30 exercises
minutes)
Connect with a friend or family

member for a meaningful
Read a chapter of a book
conversation
Tasha Ina Church

78

& Self-Defense.
Copyright 2023
Tuesday
PHYSICAL HEALTH
Morning workout or exercise Healthy meal planning and

routine (30-60 minutes) cooking
Somatic movements, A warm bath or shower to relax

stretching or yoga in the your muscles
evening.
Tasha Ina Church

79

& Self-Defense.
Copyright 2023
Wednesday
CREATIVE EXPRESSION
Engage in a creative hobby Visit an art gallery, museum,

(painting, writing, music, etc.) or nature reserve
Try a new recipe or experiment

Disconnect from technology in
with cooking (If no time, try a
the evening
new food spot)
Tasha Ina Church

80

& Self-Defense.
Copyright 2023
Thursday
SOCIAL CONNECTION
Write a letter or send a

Meet with a friend for coffee or
heartfelt message to a loved
lunch
one
Reflect on your social

relationships and set goals
Join a social or hobby group
for strengthening them
Tasha Ina Church

81

& Self-Defense.
Copyright 2023
Friday
STRESS REDUCTION
Pamper yourself with a spa

Practice deep breathing or
night (facial, bath, self-
progressive muscle relaxation
massage)
Watch a favorite movie or Unplug from work or stressful

show or read your favorite responsibilities
book or magazine
Tasha Ina Church

82

& Self-Defense.
Copyright 2023
Saturday
NATURE AND OUTDOORS
Spend time in nature – go for a Engage in outdoor activities

hike, walk in the park, or visit a like biking, swimming, or
garden picnicking
Disconnect from screens

and enjoy the natural
Practice mindfulness in nature
environment
Tasha Ina Church

83

& Self-Defense.
Copyright 2023
How was your
Remember that self-care is highly individual, so feel free to adjust this

schedule to suit your own needs, preferences, and schedule. The key is to
make self-care a regular part of your routine to promote overall well-being and
reduce stress.
84
INCORPORATING
DIVERSE
SELF - CARE
ACTIVITIES
"Self-care is how you take your power back." - Lalah Delia
Tasha Ina Church

& Self-Defense.
Copyright 2023
Self-Care Activities
YOU CAN TRY!
PHYSICAL SELF- CARE
Exercise: Mix up your workouts with activities like walking,

somatic movements, jogging, yoga, swimming, or dancing.
Healthy Eating: Experiment with a variety of nutritious recipes and

cuisines.
Sleep Hygiene: Prioritize a good night's sleep for physical recovery.
MENTAL AND
EMOTIONAL SELF- CARE
Meditation: Explore different meditation techniques like mindfulness,

loving-kindness, transcendental meditation, or moving meditation.
Creative Expression: Engage in creative outlets like painting,

writing, photography, or playing a musical instrument.
Journaling: Try different journaling prompts to explore your

thoughts and feelings.
Self-Compassion: Practice self-compassion exercises to nurture

Tasha Ina Church
your emotional well-being.
86

& Self-Defense.
Copyright 2023
YOU CAN TRY!
SOCIAL SELF- CARE
Socializing: Spend time with a diverse group of friends or engage in

social activities that align with your interests.
Networking: Attend events or join clubs that connect you with

people in your field or with similar passions.
Volunteering: Give back to your community by volunteering for

causes you care about.
INTELLECTUAL
SELF- CARE
Learning: Take up a new hobby, language, or subject of interest.
Reading: Diversify your reading list with books on various topics

and genres.
Workshops and Courses: Attend workshops, webinars, or courses to

enhance your skills or knowledge.
87

& Self-Defense.
Copyright 2023
YOU CAN TRY!
ENVIRONMENTAL
SELF- CARE
Nature Connection: Spend time in a variety of natural settings,

from forests and beaches to urban parks.
Decluttering: Organize different areas of your home or workspace.
Aromatherapy: Experiment with various scents and/or essential

oils to create a calming environment.
SENSORY SELF- CARE
Aromatherapy: Try different scents to create various moods, such as

lavender for relaxation or citrus for energy.
Music: Explore different genres to match your mood, from soothing

classical to upbeat pop, bilateral sound, white, brown, or green noise.
Sensory Experiences: Explore different textures, tastes, and

sensations through activities like massage and spa treatments.
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YOU CAN TRY!
SPIRITUAL SELF- CARE
Meditation and Mindfulness: Dive into diverse spiritual and

mindfulness practices from different cultures.
Prayer or Spiritual Rituals: Explore different religious or spiritual

traditions that honor you and your beliefs.
Self-Reflection: Spend time in introspection and contemplation.
FINANCIAL SELF- CARE
Budgeting and Financial Planning: Review your financial goals and

create a diverse financial plan.
Investment and Saving: Explore different investment options to

diversify your portfolio.
Debt Management: Take steps to manage and reduce debt stress.
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V. PRACTICAL
SELF-CARE
STRATEGIES FOR
COACHES
"Self-love is asking yourself what you need—every day—and then making sure you receive it."
- Unknown (often attributed to Eleanor Brownn)
Tasha Ina Church

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Physical
SELF-CARE TECHNIQUES
physical self-care techniques
Self-care techniques for the body encompass actions that enhance physical health and
overall well-being. It's important to note that exercise and movement, while closely related,
are distinct concepts. Among these techniques, regular exercise stands out as one of the
most potent ways to enhance one's quality of life.
Exercise typically refers to structured, repetitive physical activities aimed at enhancing

fitness and overall health, such as running, weightlifting, swimming, and cycling. It serves
as a preventive measure against excessive weight gain and aids in weight maintenance.
Additionally, exercise plays a crucial role in the prevention and management of a wide
array of health issues, including high blood pressure, heart disease, stroke, diabetes,
arthritis, and depression.
In contrast, movement encompasses any physical activity involving body motion,
including daily tasks like walking, ascending stairs, tending to gardens, or playing with
children. Movement need not adhere to a predetermined plan and can be incorporated
into small segments throughout the day.
By reframing exercise as movement, individuals can bolster their motivation and find
greater enjoyment in physical activity. Embedding movement into daily routines, such as
opting for stairs over elevators or walking to work, serves as a practical strategy to heighten
physical activity levels and cultivate overall health.
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EMOTIONAL
SELF-CARE
REFLECTION
"You owe yourself the love that you so freely give to other people." - Rupi Kaur
Tasha Ina Church

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Hey You,
Journaling and emotional expression
Hey you,
I've put together something special to help you look after your feelings and
right
get to know them better. And forwhat?
guess you. You can totally make it your own,
changing things up to fit what feels right for you.
Day 1
Tune into your feelings

How am I feeling today? Take a moment to really think about your emotions.
Activity: Grab your journal and jot down what's going on inside. Write about why you might
be feeling this way and any cool things you discover.
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Hey You,
right for you.
Day 2
Celebrate the good stuff.

What made my day better today? Think of three things you're super grateful for. Activity:
Make a list of these awesome things. Think about why they're so great and how they lift your
spirits.
94
Hey You,
right for you.
Day 3
Be your own best friend

How can I be kind to myself today, especially when things aren't easy?
Activity: Write a letter to yourself, as if you're giving advice to a close friend.
Be gentle and supportive.
95
Hey You,
right for you.
Day 4
Be present
What can I do today to really stay in the moment?
Activity: Try out mindfulness. Breathe deeply, notice your body, or savor every bite during a
meal.
96
Hey You,
right for you.
Day 5
Find moments of joy

What brought me happiness today, no matter how small?
Activity: This will be your "Joy Section" jot down those little moments of delight. Take a
moment to think about how they impact your mood.
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Hey You,
right for you.
Day 6
Reflect on your growth

How have I changed emotionally in the past year?
Activity: Take some time to think about those times when you handled your emotions better.
Write about the challenges you tackled and the lessons you've learned.
98
Hey You,
right for you.
Day 7
Protect your emotional space

Are there any rules I need to set to keep my feelings safe?
Activity: Think about what boundary would make you feel better emotionally. Practice
speaking up about it assertively (in your own way. If you like being kind, you can still be kind
and be assertive).
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Hey You,
right for you.
Day 8
Express yourself through creativity.

How can I use my creative side to show how I'm feeling?
Activity: Get artsy! Draw, write, paint, play music, or dance let your feelings guide your
creative journey.
100
Hey You,
right for you.
Day 9
Connect with someone

Who can I reach out to when I need a bit of emotional support?
Activity: Reach out to a friend or family member. Share your feelings and lend an ear to
listen to theirs.
101
Hey You,
right for you.
Day 10
Let go of negativity
What emotions do I need to release to feel lighter and happier?
Activity: Try out different techniques like writing, meditation, or even a bit of physical activity
to let go of those not-so-great feelings.
102
Hey You,
right for you.
Day 11
Give yourself some treat.

How can I treat myself today?
Activity: Do something nice just for you—like a relaxing bath or spending time with a book
you love.
103
Hey You,
right for you.
Day 12
Look ahead emotionally

What emotional goals do I want to work towards in the next few months?
Activity: Think about how you want to feel and set small goals to get there. Break them
down into steps that make it doable.
104
Hey You,
right for you.
Day 13
See the positive side

How can I find the good in tough situations?
Activity: Write down the silver linings in challenging moments. See how you can change
your perspective.
105
Hey You,
right for you.
Day 14
Reflect on your journey

What have I learned from these two weeks of focusing on my emotions?
Activity: Write about these past two weeks. Celebrate your progress and think about
how you'll keep up the awesome work in taking care of your emotional
well-being.
106
Hey You,
Continuation...
right for you.
107
Emotional
SELF-CARE PRACTICES
Engaging in hobbies and activities that bring joy

Engaging in hobbies and activities that bring joy is an important aspect of self-care. Here are
some tips and examples of hobbies that can bring joy and fulfillment:
1. Pursue Activities You Enjoy: Focus on activities that genuinely bring you joy and
happiness.
2. Experiment with New Interests: Explore various hobbies until you discover one that
resonates with you and brings satisfaction.
3. Experience Achievement and Growth: Hobbies offer opportunities for personal
growth and a sense of accomplishment.
4. Boost Happiness Hormones: Engaging in hobbies can trigger the release of happiness
hormones, leading to improved mood and an enhanced sense of well-being and
pleasure.
5. Examples of Joyful Hobbies: Consider activities like gardening, playing games, reading,
photography, cooking, painting or drawing, knitting, and meditation to bring happiness
into your life.
6. Enhanced Work Performance: Hobbies can also positively impact your work life,
contributing to increased happiness and focus.
7. Balanced and Grateful Living: Cultivating hobbies contributes to a more balanced life
and fosters feelings of gratitude and fulfillment.
By incorporating these joyful hobbies and activities into your daily routine, or even weekly
routine, you can enhance your mental health and overall well-being. Take the time to
explore different interests until you discover those that bring you satisfaction and
happiness. With dedication and effort, you can ensure that each day is filled with the things
that truly make you happy.
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Engaging in Hobbies
AND ACTIVITIES THAT BRING JOY
Photography: Learn how to take great photos and capture memories.
Volunteering: Give back to your community and make a difference.
Yoga: Focus on bringing harmony between mind and body.
Rock climbing: Challenge yourself physically and mentally.
Dancing: Get your body moving and express yourself creatively.
Tai chi: Practice an exercise that can improve balance and flexibility.
Somatic Movements: Focus on your inner experience as you move

and expand your internal awareness.
Adventure traveling: Explore new places and try new things.
Hiking: Enjoy the outdoors while taking in beautiful views.
Painting: Express yourself creatively and create beautiful works of art.
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MENTAL
SELF-CARE
APPROACHES
"Nourishing yourself in a way that helps you blossom in the direction you want to go is attainable, and you are
worth the effort." - Deborah Day
Tasha Ina Church

& Self-Defense.
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Mental
SELF-CARE PRACTICES
Mindfulness meditation
Mindfulness meditation is potent for nurturing one's mental well-being, alleviating stress,
anxiety, and depression, and ultimately improving overall life quality. Here are some
suggestions for incorporating mindfulness meditation into your self-care regimen:
1. Maintain your regular daily meditation routine.

2. Allow yourself a break from the constant influx of news and social media for a few days.
3. Explore guided meditations tailored for self-care purposes.
4. Participate in mindfulness meditation, encouraging complete immersion in the present
moment by focusing intensely on various daily tasks.
5. Preserve your sleep, employ breathing exercises, and turn everyday activities into
mindful practices.
Remember that self-care involves asking yourself “What You Need Right Now” and giving
yourself that. Self-care can be as straightforward as going to bed earlier on work nights or
as complex as critically examining your established habits and their long-term
consequences. Mindfulness meditation serves as a valuable tool in your self-care toolkit.
There exist various mindfulness meditation techniques for you to explore. Here are some
methods you can employ to initiate your mindfulness meditation practice:
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Mental
SELF-CARE PRACTICES
Mindfulness meditation
1. Basic mindfulness meditation: Find a comfortable sitting position, close your eyes, and
center your focus on your breath. Pay attention to the sensations of your breath
entering and leaving your body. When your mind drifts, gently guide it back to your
breath.
2. Body scan meditation: Either sit or lie down in a relaxed position. Direct your awareness
to different parts of your body, starting from your toes and progressing up to the crown
of your head. Notice any sensations or feelings in each area.
3. Loving-kindness meditation: Sit comfortably and concentrate on extending love and
kindness to yourself and others. Begin by directing love towards yourself, then towards
someone dear to you, followed by someone you feel neutral about, then someone you
find challenging, and finally to all living beings.
4. Walking meditation: Walk deliberately and with mindfulness, paying close attention to
the feeling of your feet touching the ground. Be aware of the sights, sounds, and scents
around you.
5. Mindful breathing: Zero in on your breath, counting each inhalation and exhalation up to
ten, then start anew. If your thoughts wander, gently guide your focus back to your
breath.
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Mental
SELF-CARE PRACTICES
Bear in mind that mindfulness meditation is a skill that requires practice, along with
patience and time for development. Experiment with various techniques to discover what
resonates best with you.
Here are some of the advantages associated with mindfulness

meditation for mental well-being:
1. Alleviates stress, anxiety, and depression.

2. Enhances overall well-being, including the ability to savor life's pleasures, engage fully in
activities, and better cope with challenging circumstances.
3. Augments self-awareness, moral discernment, intuitive faculties, and the regulation of
fear.
4. Improves attention span and working memory.
5. Mitigates symptoms of stress-related conditions such as irritable bowel syndrome (IBS),
post-traumatic stress disorder (PTSD), and fibromyalgia.
6. Heightens memory retention and mental clarity.
7. Aids in sustaining focus for extended periods.
8. Reduces blood pressure and promotes better sleep.
9. Elevates quality of life and alleviates symptoms of mental health issues associated with
chronic illnesses.
10. Shows effectiveness in treating conditions including depression, substance abuse, eating
disorders, couples' conflicts, anxiety disorders, and obsessive-compulsive disorder.
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Mental
SELF-CARE PRACTICES
Here are eight steps you can try for mindful meditation:
LOCATE A SPOT
That is serene enough
MIND IN WANDER
& comfortable for your Gently guide back to
seating. your breath, refraining
from judgment.
SET A TIMER ACKNOWLEDGE

For your chosen day
Arising thoughts, emotions,
duration, such as 5 or
or physical sensations,
10 minutes.
observing them without
entanglement.
BE COMFORTABLE REPEATEDLY
Opt to close your eyes Reorient focus to the
or maintain a slight present instant whenever
openness. the mind drifts.
CORRECT BREATHING CHECK FEELINGS

Put attention to your Upon the timer's conclusion,
breath, considering the take a moment to gauge
sensation of each your feelings before
inhalation & exhalation. gradually opening your eyes.
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Mental
SELF-CARE PRACTICES
Reading, learning, and stimulating the mind
Engaging in reading, learning, and activities that stimulate the mind constitutes excellent
strategies for mental self-care. Below are some insights and advantages of adopting these
practices:
Reading: Immersing yourself in a book is a powerful method to invigorate your mind and
bolster your mental well-being. It can alleviate stress, enhance mental clarity, and support
mental health conditions. Additionally, delving into fiction novels can contribute to
developing the 'Theory of Mind', aiding in understanding others' desires and beliefs. The
practice of bibliotherapy, which employs books as a therapeutic tool, has also shown
promise in assisting individuals dealing with mental health challenges.
Learning: Engaging in activities that challenge your intellect, like acquiring new skills, can
significantly enhance mental clarity and contribute to overall well-being. The process of
acquiring new knowledge can also play a role in improving memory and mental sharpness.
Mind Stimulation: Activities such as solving puzzles, playing games, and participating in
endeavors that provoke mental engagement are effective in reducing stress, enhancing
mental acuity, and promoting overall well-being.
It's important to remember that mental self-care entails actively safeguarding your well-
being, pursuing happiness, and possessing the tools and resources necessary to navigate
periods of stress, preventing them from culminating in a health crisis. Engaging in reading,
learning, and activities that stimulate the mind are invaluable practices in mental self-care.
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Mental
SELF-CARE PRACTICES
Reading, learning, and stimulating the mind
Establishing a self-care regimen encompassing reading and learning can significantly

enhance your mental health and overall well-being. Here are some recommendations for
crafting a self-care routine that incorporates tasks:
1. Set a Clear Goal: Reflect on your current emotional state and coping mechanisms.
Identify stressors and any potentially harmful approaches you may be using. On your
self-care planning sheet, articulate a goal you aspire to achieve through self-care. Try to
encompass your physical, mental, and emotional needs. Consider what holds the
highest value in your day-to-day life as you formulate this objective.
2. Develop a Strategy: With a defined goal in mind, create a concrete plan to reach it. It
might involve allocating specific time slots dedicated to reading and learning each day or
week. Tailor your plan to align with your preferences and existing schedule.
3. Discover Your Preferences: Recognize that reading and learning can manifest in
various formats. Identify what resonates best with you. It could encompass reading
fiction or non-fiction, listening to audiobooks or podcasts, enrolling in online courses, or
participating in workshops and classes.
4. Integrate Into Routine: After devising a plan, weave reading and learning into your
daily or weekly routine. It may involve allocating dedicated time slots or seamlessly
incorporating these activities into your morning or evening rituals.
Remember, self-care encompasses actively safeguarding your well-being, seeking

happiness, and possessing the tools and resources to navigate stressful periods, preventing
them from causing imbalance or escalating into a health crisis. Establishing a self-care
routine that embraces reading and learning is a potent method for practicing mental self-
care.
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Social
SELF-CARE ACTIVITIES
Connecting with friends and loved ones
Prioritizing connections with friends and loved ones is vital to practicing social self-care.
Below, you'll find a variety of suggested activities that can enhance your social well-being:
1. Reach out to a friend or loved one for a meaningful conversation.

2. Organize a family potluck gathering.
3. Arrange a meet-up with a friend for a refreshing walk and talk session.
4. Participate in an online support group.
5. Host a lively kitchen dance party.
6. Foster and nurture strong relationships.
7. Take on a self-care challenge alongside your friends.
8. Join a yoga or somatic movements class with your social circle.
9. Explore a museum or attend an art exhibit together.
10. Enjoy a game of chess, cards or solve a puzzle with friends.
11. Witness a sunset or sunrise with companions.
12. Host a game night with your social circle.
13. Plan a particular date with your partner.
14. Share the experience of listening to inspirational music with friends.
Remember that integrating social self-care into your overall self-care regimen can support
your overall wellbeing. Allocating time for friends and loved ones and participating in
activities that foster social bonds and well-being is important. Consider incorporating social
self-care practices into your daily routine to enhance your mental health and overall
wellness.
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Social
If you're seeking to kickstart a conversation with a cherished individual you've lost touch
with, here are some conversation openers at your disposal:
1. "Aloha! It's been some time since our last chat. How have things been?"
2. "I've had you on my mind lately and thought it would be great to catch up. What's
new in your world?"
3. "Hey! You've been missed! Let's plan a get-together soon."
4. "I came across [shared interest or hobby] recently, and it instantly reminded me of
you. How have you been?"
5. "Hello _____. The time apart has been far too long! How about we arrange a coffee,
tea or lunch date to reconnect?"
6. "I heard the news about [mention recent news or event in their life].
Congratulations! How have you been handling everything?"
7. "As I was flipping through old photos, it brought back memories of you. How have
you been these days?"
8. "You've been on my mind, and I wanted to reach out and see how you've been
doing."
Remember, initiating a conversation with a loved one you haven't spoken to in a while may
seem daunting, but taking that initial step can foster new relationships. Try using these
conversation starters as a starting point, and always aim for authenticity and sincerity in
your communication. People feel that.
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Social

Reaching out to a loved one you haven't been in touch with for a while is a valuable act of
social self-care. Here are some suggestions for initiating a conversation :
1. Express genuine interest by asking questions about their life. Inquire about how
they've been, what they've been up to, and any recent developments.
2. Acknowledge the gap in communication in your greeting. You might say something
like, "Hey! It's been a while since we've talked. How have you been?"
3. Use shared memories to rekindle the connection. Referencing activities or
experiences you both have in common can be a great way to bridge the gap. You
might say, "Remember when we used to [insert activity]? I was reminiscing about
that and thought of catching up with you."
4. Opt for a phone call. A conversation over the phone can provide an excellent
opportunity to catch up on each other's lives and have meaningful discussions.
5. Arrange an in-person meeting if possible. Meeting face-to-face can be a fantastic
way to reconnect. Choose a location conducive to private conversation, such as
meeting for coffee at one of your homes or walking.
Remember that initiating a conversation with a long-lost loved one may feel intimidating,
but taking that initial step can kickstart a beautiful new direction to that relationship.
Engaging in social self-care entails actively safeguarding your well-being by connecting with
others.
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Social
Seeking professional support
Recognizing the appropriate moment to seek professional assistance for self-care can be
vital for preserving one's well-being. Here are indications that it might be necessary to
consider professional support for self-care:
1. Persistent and distressing symptoms endure for two weeks or more, such as
alterations in sleep patterns, appetite, and physical issues like headaches and
stomachaches.
2. A sense of isolation, pervasive negativity, and diminishing motivation.
3. Engagement in self-injurious behaviors, like self-cutting.
4. Experiencing thoughts of suicide or engaging in suicidal behaviors.
5. Neglecting self-care routines, such as personal hygiene, household
maintenance, or medical appointments.
6. Observable alterations in performance at school or work.
7. Excessive and unmanageable worry or anxiety.
8. Unusual levels of fearfulness and clinginess.
9. Frequent occurrences of nightmares.
10. Overwhelming levels of stress.
11. Debilitating anxiety.
12. A sense of constant depression.
13. An overall feeling that something is amiss but uncertainty about where to seek
help.
If any of these signs resonate with your experience, it may be advisable to explore
professional support options for self-care. Seeking professional assistance can encompass
engaging in professional development opportunities and conferences, affiliating with a
professional organization, utilizing informational resources such as books and articles, and
seeking the guidance of a therapist or counselor with expertise in aiding individuals in their
journey toward self-care.
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Social
Seeking professional support
Engaging in professional support for self-care can lead to various enhancements in your
overall well-being, which encompass:
1. No longer grappling with challenges in isolation.

2. Cultivating more meaningful and fulfilling relationships.
3. Reducing the likelihood of developing additional mental health issues.
4. Enhancing your ability to navigate complex circumstances with heightened
awareness.
5. Acquiring effective strategies to address challenges that impact your well-being
and mental resilience.
6. Excelling in your performance, even when faced with high-pressure situations.
7. Strengthening existing relationships and forming new connections.
8. Developing adaptive coping skills for daily challenges while discovering
personalized solutions.
9. Gaining valuable insights and the ability to view yourself from a fresh
perspective fosters self-awareness.
10. Acquiring the tools to make informed decisions, solve problems effectively, and
initiate positive behavioral changes.
11. Establishing healthier connections with friends and family.
12. Elevating job satisfaction levels.
In summary, seeking professional support for self-care can enhance your mental and
physical health, nurture healthier relationships, and achieve personal and professional
success. It can also empower you to confront challenging situations with greater
mindfulness and diminish the risk of developing additional mental health concerns.
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VI. WORK-LIFE
BALANCE FOR
COACHES
"Your mental health is more important than the work itself. Take time for yourself and don't feel guilty."
- Karen A. Baquiran
Tasha Ina Church

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Designing
A FLEXIBLE SCHEDULE
Allotting time for self-care activities
Allotting time for self-care activities is an essential aspect of designing a flexible schedule for
work-life balance for coaches. Here are some tips and strategies:
1. Develop a weekly schedule that delineates specific time slots for various activities,
including self-care practices.
2. Employ organizational tools such as calendars, planners, or digital platforms like
Google Calendar to efficiently manage your tasks, appointments, and deadlines.
Ensure you allocate time for self-care activities within these tools.
3. Collaborate with a time management coach who can furnish you with valuable tools
and guidance to help you strike a balance and prioritize self-care.
4. Identify the self-care activities that hold the utmost significance for you, and firmly
schedule them into your calendar as non-negotiable appointments.
5. Utilize the Urgent-Important Matrix to assess and prioritize self-care activities based
on their urgency and significance.
6. Establish clear boundaries with your clients and colleagues to safeguard dedicated
time for self-care.
7. Explore options such as part-time employment, fully remote team setups, work-
from-anywhere arrangements, and compressed workweeks to create more space in
your schedule for self-care activities.
8. Take regular work breaks to ask yourself what you need (water, food, the bathroom,
a walk, a stretch, etc.
In summation, coaches can allocate time for self-care activities by crafting a structured
weekly schedule, leveraging organizational tools, seeking support from time management
coaches, pinpointing vital self-care routines, prioritizing them, enforcing boundaries, and
considering adaptable work arrangements. By adopting these measures, coaches can
uphold a healthy work-life equilibrium and enhance their overall well-being.
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Designing
A FLEXIBLE SCHEDULE
Here are several self-care practices that coaches can integrate into
their weekly routine:
1. Engaging in physical self-care activities like exercise, taking brisk walks, participating
in fitness classes, or embracing yoga sessions.
2. Journaling and conversing with health coaches, life coaches, therapists, spiritual
mentors, or counselors will nurture emotional well-being.
3. Promoting self-positivity, deep breathing exercises, and moments of reflection.
4. Embracing a clean and nourishing diet.
5. Incorporating playfulness into their lives and setting aside time for solitude.
6. Prioritizing adequate sleep and restorative rest.
7. Fostering mindfulness and introspection.
8. Reconnecting with nature by spending time outdoors.
9. Engaging in outdoor adventures by joining clubs or groups.
10. Educating children about the significance of self-care.
11. Exploring physical contemplative practices such as yoga, tai chi, or qigong.
12. Utilizing self-care worksheets and ideas to bolster this essential life skill.
Coaches can diversify their weekly schedules with a range of self-care activities, promoting
a balanced work-life equilibrium and enhancing their overall well-being. The key is to
prioritize these self-care practices and allocate dedicated time for them in their schedules.
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Designing a Flexible Schedule
ALLOTTING TIME FOR SELF-CARE ACTIVITIES
Coaches can take care of themselves even when they're very busy.
Here's how:
Say what you need and set limits with clients and colleagues but also
family & friends. Learn to say no to things that aren't really important to
you. List down all the things you can think of that needed limits.
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Figure out the self-care activities that matter most to you and make sure
they're in your schedule as things you won't change. Take at least 5 lists
you can try.
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Get ready for your self-care times by getting rid of things that might get
in the way and including things that help you relax.
List them down below. :)
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Choose self-care things that don't take too much time, like taking
deep breaths, being positive, and thinking about things. Brainstorm
and write it down.
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Keep specific times just for yourself in your schedule, like every week
or every two weeks. Decide that taking care of yourself is really
important and pick 1-3 days each week just for you.
w i s e l y !
Ch o o s e
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CREATING DEDICATED RELAXATION PERIODS
MORNING: Sleep in or wake up without an alarm clock

DAY 1
AFTERNOON: Engage in a leisurely activity you enjoy (e.g., reading, painting, gardening)
EVENING: Practice mindfulness or meditation for 20-30 minutes
MORNING: Start the day with a calming yoga or stretching session

DAY 2
AFTERNOON: Take a short break for a mindful breathing exercise
EVENING: Enjoy a warm bath or shower to relax your muscles
MORNING: Begin with a brief meditation session

DAY 3
AFTERNOON: Go for a peaceful walk in nature (if possible)
EVENING: Listen to calming music or nature sounds before bed
MORNING: Practice deep breathing exercises for relaxation

DAY 4
AFTERNOON: Engage in a creative activity, such as drawing or writing
EVENING: Spend time with loved ones, engaging in a low-key, enjoyable activity
MORNING: Start with a mindful morning routine, focusing on each task

DAY 5
AFTERNOON: Take a break to stretch and release tension in your body
EVENING: Read a book or watch a calming show before bedtime
MORNING: Dedicate time to a hobby or interest that brings you joy

DAY 6
AFTERNOON: Enjoy a healthy, home-cooked meal with mindful eating
EVENING: Practice progressive muscle relaxation for a restful sleep
MORNING: Engage in a favorite physical activity or exercise routine

DAY 7
AFTERNOON: Take a break to do some gentle stretching or yoga
EVENING: Reflect on the week and plan for upcoming self-care activities
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Avoiding Overworking
AND SETTING REALISTIC GOALS
Attaining work-life balance as a coach requires avoiding excessive work and establishing
attainable objectives for yourself and your clients. Below are some pointers:
1. Aid individuals in establishing practical and actionable goals: Coaches can

guide clients in setting objectives that resonate with their values and ambitions. This
helps clients stay calm at work.
2. Steer clear of overworking: Excessive work can lead to burnout and harm work-
life equilibrium. Coaches should establish clear boundaries for themselves and their
clients to avoid overexertion.
3. Effectively manage stress: Coping with the pressures of coaching can be daunting.
Coaches can benefit from stress management techniques like mindfulness and
exercise to nurture well-being and avert burnout.
4. Acknowledge the significance of work-life balance: Recognizing the importance
of work-life balance is vital for coaches, both for themselves and their clients. This
may involve taking breaks to reconnect with oneself and setting boundaries to
prevent overwork.
5. Advocate for practical objectives: Unrealistic expectations can lead to feelings of
being overwhelmed and overworked. Coaches should encourage clients to set
achievable goals and harmonize with their core values.
6. Foster accountability: Coaches can aid their clients in staying committed to their
actions and pledges, both to themselves and their goals. This includes establishing
milestones and monitoring progress toward cultivating a healthier work-life
equilibrium.
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As a coach, it's important to recognize the signs of overworking and burnout in yourself and
your clients. Here are some signs to watch out:
Signs of overworking:
1. Consistently working extended hours.
2. A sensation of an overwhelming workload.
3. Working more hours than colleagues in similar roles.
4. Feeling unable to take time off.
5. Perceiving an inability to decline work requests.
6. Persistently feeling "switched on" and unable to disconnect from work.
Signs of burnout:
1. Experiencing profound fatigue and depletion.
2. Cultivating a cynical or pessimistic attitude toward work.
3. Sensing that your efforts are not making a meaningful impact.
4. Feeling undervalued or unappreciated.
5. Believing that your goals are unattainable.
6. Feeling stagnant in personal growth and development.
7. Sensation of a loss of control over your circumstances.
As a coach, it is crucial to remain vigilant for these signs and to motivate your clients to
incorporate breaks and establish boundaries as preventive measures against overwork
and burnout.
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Recognizing the diminishing returns of excessive work
Dear Coaches: It's crucial for you to be aware that excessive work can bring about
unfavorable outcomes, which can profoundly affect your coaching effectiveness. Here are
some of the challenging repercussions linked to overworking:
1. Reduced Productivity: Overworking tends to diminish productivity, rendering you less

efficient and impactful in your coaching role.
2. Physical Well-being Concerns: Overworking can pave the way for physical health
issues like heart disease, high blood pressure, and stroke. It may also usher in
unhealthy habits like leading a sedentary lifestyle, indulging in unhealthy snacks or
turning to alcohol for relaxation.
3. Mental Health Challenges: The toll of overworking extends to mental health,
potentially leading to conditions such as depression and anxiety. Notably, the World
Health Organization recognizes depression as the leading cause of global disability.
4. Burnout: Prolonged overworking can lead to burnout, characterized by emotional,
physical, and mental exhaustion due to sustained and excessive stress. Burnout can
translate into decreased job satisfaction, increased absenteeism, and diminished
coaching effectiveness.
5. Accidents and Mistakes: Overworking elevates the risk of fatigue-induced errors and
accidents within your coaching responsibilities, particularly concerning manual labor
workers.
6. Quality of Life Decline: Overworking can have a detrimental impact on your overall
well-being, encompassing your physical health, personal relationships, and general
standard of life. It often leaves little room to attend to other crucial facets of your life.
By recognizing these adverse effects of overworking, as coaches, it's imperative to

proactively take measures to prevent burnout and amplify your overall well-being. This may
involve establishing clear boundaries, prioritizing self-care, and embedding regular breaks
into your coaching routines. Your well-being is paramount to your effectiveness as a coach
and ability to support others effectively.
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Prioritizing self-care within the coaching journey
Placing self-care at the forefront of the coaching journey is of utmost importance for various
compelling reasons. Here are some rationales for giving priority to self-care:
1. Enhanced Physical Well-being: Prioritizing self-care holds the potential to boost

physical health by diminishing the likelihood of chronic illnesses and fostering overall
wellness.
2. Improved Emotional Health: Self-care practices are instrumental in regulating
emotions and effectively managing feelings of anxiety and depression.
3. Amplified Productivity: Engaging in self-care routines can lead to heightened
productivity by alleviating stress and enhancing concentration.
4. Mitigated Burnout Risk: Giving precedence to self-care can significantly lower the risk
of burnout, a condition that can have detrimental effects on both performance and
well-being.
5. Attainment of Work-Life Balance: Self-care strategies empower coaches to attain a
harmonious work-life equilibrium by establishing boundaries and valuing personal
time.
By making self-care a priority, coaches can experience enhancements in their physical and
emotional well-being, increased productivity, a reduced risk of burnout, and the attainment
of a balanced work-life dynamic. It's worth emphasizing that self-care approaches should be
tailored to each individual's unique needs and preferences. Coaches may consider
collaborating with a fellow coach to develop a personalized self-care plan that aligns with
their specific requirements.
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VII. PROFESSIONAL
DEVELOPMENT
AND GROWTH
"Investing in yourself is the best investment you will ever make. It will not only improve your life, it will
improve the lives of all those around you." - Robin Sharma
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Continuous Learning
AS SELF-CARE
Perpetual learning is a pivotal self-care element for nurturing professional development and
expansion. Here are insights into the advantages and strategies associated with continuous
learning:
Benefits of Continuous Learning:
1. Augmented Knowledge and Skills: Continuous learning enables individuals to

cultivate fresh skills and knowledge while reinforcing their expertise.
2. Enhanced Job Performance: Integrating continuous learning practices within the
workplace has demonstrated the potential to elevate employee engagement, job
contentment, and knowledge retention.
3. Career Advancement: Continuous learning allows individuals to reach career
development objectives, secure or refresh professional licenses and
certifications, and uphold a marketable professional skill set.
4. Personal and Professional Advancement: Continuous learning fosters personal
and professional growth by encouraging individuals to explore new avenues of
challenge, accumulate diverse experiences, and deepen their knowledge.
5. Competitive Edge: Embracing continuous learning equips individuals with the
tools to remain competitive, advance their careers, and realize long-term
professional aspirations.
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Continuous Learning
AS SELF-CARE
Exploring new coaching methodologies
Exploration of fresh coaching methodologies can foster personal growth among coaches in
numerous ways. Here are several benefits of delving into new coaching approaches for
personal development:
1. Facilitates Safe Self-Reflection and Exploration: Coaching creates a secure and

supportive environment conducive to self-reflection and exploration. This process
allows coaches to gain fresh insights into their behaviors, thoughts, and emotions.
2. Promotes Continuous Learning: The exploration of novel coaching methodologies
catalyzes coaches to engage in continuous learning. This commitment to ongoing
education is instrumental in supporting personal growth and development.
3. Facilitates Skill Development: Delving into uncharted coaching methodologies
empowers coaches to acquire new skills and techniques. This skill development
enhances their coaching effectiveness and contributes to personal growth.
4. Aids in Personal Goal-Setting: Coaching allows coaches to set and pursue personal
goals. Through coaching, they can develop strategies for attaining these objectives,
thus furthering their personal growth and development.
5. Creates Networking Opportunities: Exploring innovative coaching methodologies
opens doors to networking with fellow coaches and professionals.
By exploring new coaching methodologies, coaches can access a nurturing environment for
self-reflection, embark on a continuous learning journey, cultivate essential skills, set and
achieve personal goals, and expand their professional network. Coaches can select a
methodology that aligns with their coaching objectives and client requirements, assessing
its impact on their personal growth and development.
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Continuous Learning
AS SELF-CARE
Attending workshops and training
Participating in professional development workshops offers coaches various avenues to

remain current with industry trends:
1. Access to Cutting-Edge Trends and Best Practices: Workshops and training

sessions expose coaches to their field's most recent trends, research findings, and
best practices. This includes staying informed about the latest coaching techniques,
tools, and strategies and enhancing their coaching skills.
2. Opportunities for Networking: Conferences, workshops, and seminars serve as
platforms for coaches to establish connections with fellow professionals in their
domain. This networking enables the exchange of ideas, the sharing of experiences,
and the creation of collaborative relationships, all of which contribute to staying
abreast of industry trends.
3. Exposure to Diverse Perspectives and Ideas: Professional development workshops
expose coaches to various perspectives and ideas, enriching their understanding of
the challenges and opportunities within their industry. This broader viewpoint aids in
adapting to evolving trends and changes within the field.
4. Stay Informed About Industry Advancements: Through these workshops, coaches
can stay informed about the latest developments in the coaching industry. This
encompasses advancements like emerging coaching technologies, such as artificial
intelligence coaches.
In summary, active participation in professional development workshops empowers

coaches to remain attuned to industry trends by allowing them to learn about
contemporary practices, connect with peers, gain exposure to diverse viewpoints, and stay
updated on industry advancements.
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Networking
AND PEER SUPPORT
Networking and peer support play a vital role in the development of coaches, facilitating
the establishment of trust, bolstering their reputation, and creating opportunities.
1. Coaches benefit significantly from peer support, which aids in enhancing their
coaching quality, self-assurance, innovation, networking, and overall well-being.
2. Peer-to-peer coaching fosters trust and rapport among participants. Through mutual
support, shared challenges, and feedback, profound learning experiences emerge
that would otherwise remain inaccessible.
3. Moreover, through transparent goal-sharing, action planning, and consistent check-
ins, fellow group members can hold coaches accountable for their progress.
4. Peer coaching is a potent avenue for learning and growth, enabling individuals to
acquire new skills, expedite their learning curve, and fortify their leadership and
interpersonal abilities.
As for practical strategies for coaches to network within their industry:
1. Attending industry-specific events, conferences, and meetups provides opportunities

to connect with fellow professionals in their domain.
2. Joining professional associations is a great way to engage with peers in their field, stay
informed about industry developments, and keep abreast of current trends.
3.Social media platforms like LinkedIn enable coaches to connect with like- minded
professionals, participate in relevant group discussions, and share their insights and
experiences.
4.Demonstrating value in networking interactions, whether by sharing their expertise,
facilitating introductions to other professionals or simply being an attentive listener,
can enhance their networking efforts.
5. Volunteering for industry-related events or organizations allows coaches
to meet industry peers and give back to the community.
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Networking
AND PEER SUPPORT
Building connections with fellow coaches
Fostering connections with fellow coaches is imperative for coaches' personal and
professional growth through mutual learning. Here are some guidelines and strategies for
establishing bonds with other coaches:
1.Cultivate Generosity and Curiosity: Fostering trust, rapport, and mutual value among
coaches requires a generous and curious spirit, involving sharing knowledge willingly
and seeking insights through questions.
2. Familiarize Yourself with Your Team: Coaches should build strong bonds with
everyone on the team, from fellow coaches to assistant coaches, support staff,
program administrators, officials, and athletes' families, as it can improve trust and
communication by knowing their strengths and weaknesses.
3. Practice Respect: Respect is fundamental in nurturing relationships with other

coaches. Display respect for their viewpoints, ideas, and diverse experiences.
4. Master Effective Communication: Effective communication is the cornerstone of

building relationships with other coaches: clear and concise communication and a
willingness to listen foster productive connections actively.
5. Participate in Coaching Conferences and Workshops: Coaching conferences and

workshops offer an excellent avenue to meet fellow coaches and gain insights from
their experiences.
6. Join Coaching Organizations: Enrolling in coaching organizations provides valuable

opportunities to network with peers and glean knowledge from shared experiences.
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Networking
AND PEER SUPPORT
Sharing experiences and advice
Networking and peer support offer valuable opportunities for coaches to gain insights from
diverse perspectives, receive social encouragement, and ensure mutual accountability. Here
are some guidelines and effective strategies for establishing and leveraging peer support
networks:
1. Demonstrate empathy: As a coach, conveying your genuine concern for helping clients
achieve their goals is crucial. This fosters trust and rapport with your peers.
2. Share experiences thoughtfully: Share your personal experiences to create a welcoming and
inclusive atmosphere, not to draw attention to yourself. This promotes a safe and supportive
environment.
3. Explore existing groups: Search for pre-existing peer support groups or programs within
your local or online coaching associations, organizations, or networks.
4. Cultivate your own network: Develop a peer-to-peer coaching network by identifying a

small, trusted group of individuals who mutually support each other. This exchange of
encouragement, ideas, alternative perspectives, and social accountability can drive positive
change.
5. Embrace accountability: Openly discuss your goals and action plans while maintaining
regular check-ins with group members who will hold you accountable. This practice aids in
staying focused and achieving objectives.
6. Keep information confidential: When you are listening to someone who is opening up to
you, it doesn’t matter if they are a client, friend, or colleague, they are trusting you. Regardless
of the connection later, unless that knowledge brings you to the understanding that someone
may harm themselves or other, confidentiality is so important and builds trust with others.
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VIII. REFLECTIVE
PRACTICES FOR
SELF-CARE
"Your career growth is directly proportional to your self-development." - Anuj Somany
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Reflective Practices
FOR SELF- CARE
Reflective practices are essential for self-care as they provide a means for individuals
to pause, assess their thoughts and emotions, and make intentional choices to
support their well-being. Here are some reflective practices that can be beneficial for
self-care:
Journaling: Keeping a journal can be a powerful way to reflect on your

thoughts, feelings, and experiences. Write about your daily
experiences, your emotions, and any challenges you're facing.
Journaling helps you gain insight into your mental and emotional state.
Meditation: Meditation is a mindfulness practice that allows you to

focus on the present moment. Regular meditation can help reduce
stress, improve concentration, and promote emotional well-being.
Gratitude Journal: Write down things you're grateful for daily. This
practice can shift your focus from what's lacking to what you have,
fostering a more positive outlook on life.
Self-Compassion: Treat yourself with kindness and understanding.

When reflecting on your actions and experiences, avoid self-criticism
and practice self-compassion instead. Be as kind to yourself as you
would be to a friend.
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FOR SELF- CARE
Mindfulness: Mindfulness involves paying full attention to the present

moment without judgment. Engage in activities mindfully, whether eating,
walking, or simply breathing. This practice can help reduce stress and increase
self-awareness.
Emotional Awareness: Regularly check in with your emotions. Understand

what you're feeling and why you might be feeling that way. This self-awareness
is crucial for managing your emotional well-being.
Setting Boundaries: Reflect on your boundaries and assert them when

necessary. Knowing your limits and communicating them to others is a crucial
aspect of self-care.
Goal Setting: Reflect on your short-term and long-term goals. Setting and
achieving goals can provide a sense of purpose and accomplishment, which is
essential for self-care.
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FOR SELF- CARE
Self-Reflection Questions: Ask yourself questions like, "What went well

today?" and "What could I have done better?" These questions can help you
assess your daily experiences and learn from them.
Digital Detox: Reflect on your technology use and consider taking periodic
breaks from screens and social media. A digital detox can help you reclaim
your time and reduce stress.
Creative Expression: Engage in creative activities like art, writing, or music.

Creative expression can be a therapeutic way to reflect on your emotions and
experiences.
Seeking Support: Reflect on your support system and reach out to friends,
family, or a therapist when needed. Sometimes, talking to someone can
provide valuable insights and emotional relief.
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FOR SELF- CARE
Physical Self-Care: Reflect on your physical health and engage in activities that
promote it, such as exercise, a balanced diet, and adequate sleep.
Review Your Accomplishments: Periodically review and celebrate your

accomplishments, no matter how small they may seem. This practice can boost
your self-esteem and motivation.
Prioritization: Reflect on your priorities and ensure your daily actions align with
your values and goals.
Remember that self-care is an ongoing process, and it's essential to make time for
these reflective practices regularly. By doing so, you can better understand yourself,
manage stress, and make informed decisions that promote your overall well-being.
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JOURNALING
AND SELF-
REFLECTION
"Nourishing yourself in a way that helps you blossom in the direction you want to go is attainable, and
you are worth the effort." - Deborah Day
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Weekly
SELF-CARE SCHEDULE
Creating a weekly self-care schedule can help you prioritize and incorporate self-care
practices into your routine.
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Hey You,
Self-reflection Journal
What are you grateful for today?
right for you.
SUNDAY
What challenges did you face today?
149
Hey You,
What are your short-term goals?
right for you.
MONDAY
What are your long- term goals?
150
Hey You,
How are you feeling right now?
right for you.
TUESDAY
What did you learn today?
151
Hey You,
What are your strengths?
right for you.
WEDNESDAY
What are your weaknesses?
152
Hey You,
What were your accomplishments this week?
right for you.
THURSDAY
Describe the predominant emotions you experienced this week
153
Hey You,
In what ways do you feel you've grown or changed this week?
right for you.
FRIDAY
What steps can you take to continue your personal growth

journey?
154
Hey You,
What did you learn about yourself this week?
right for you.
SATURDAY
What are your goals for the upcoming week?
155
PROCESSING
EMOTIONS AND
EXPERIENCES
"Taking care of yourself doesn't mean me first; it means me too." - L.R. Knost
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Self-Reflection
AND PERSONAL GROWTH
Processing emotions and experiences is an essential aspect of self-reflection and personal

growth. It allows you to understand and navigate your feelings and learn from your
experiences. Here are steps to effectively process emotions and experiences:
acknowledge your emotions
The first step in processing emotions is acknowledging them. Please identify what you
are feeling: happiness, sadness, anger, fear, or any other emotion. Be honest with
yourself about your emotional state.
create a safe space
Find a quiet, comfortable space to be alone with your thoughts and emotions. This can
help you focus on your feelings without distractions.
journaling
Write about your emotions and experiences in a journal. Describe what happened and
how it made you feel. Journaling can be a cathartic way to process and express your
emotions.
mindfulness meditation
Practice mindfulness meditation to bring your attention to the present moment.

Observe your emotions without judgment. This can help you detach from intense
emotions and gain a more objective perspective.
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Self-Reflection
AND PERSONAL GROWTH
let go of what you can’t control
Recognize that some things are beyond your control. In such cases, it's important to
acknowledge your feelings but also accept that you can't change certain situations.
talk to someone
Sharing your feelings and experiences with a trusted friend, family member, or
therapist can be incredibly helpful. They can provide support, guidance, and a different
perspective.
ask yourself questions
Pose questions to yourself about your emotions and experiences. For example, ask
why you feel a certain way or what you've learned from a particular experience.
self- compassion
Be kind to yourself. Understand that it's normal to have a range of emotions, including
negative ones. Treat yourself with the same compassion you'd offer to a friend in a
similar situation.
identify triggers
Try to identify what triggered your emotions or the specific experience. Understanding
the root causes can help you address them more effectively.
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Gaining Insights
INTO PERSONAL GROWTH
Gaining insights into personal growth involves a deep and thoughtful self-examination
process. Here are some steps and strategies to help you gain insights into your personal
growth:
set clear goals
Define specific and measurable goals for personal growth. Having clear objectives will
give you a sense of direction and purpose. These goals could relate to your career,
relationships, health, or any area of your life you want to improve.
track progress
Keep a record of your progress toward your goals. This could be in the form of a
journal, a tracking app, or simply a list of milestones. Tracking your progress helps you
stay motivated and assess your growth.
embrace challenges
Personal growth often involves facing challenges and overcoming obstacles. Embrace
these challenges as opportunities to learn and develop resilience.
learn from mistakes
Don't fear making mistakes; see them as valuable learning experiences. Reflect on what
you saw as errors and consider what you can do differently in the future.
practice self- compassion
Be kind to yourself during your growth journey. Understand that growth is a gradual
process, and setbacks are a natural part of it. Practice self-compassion to maintain
motivation and self-esteem.
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Gaining Insights
AND PERSONAL GROWTH
seek feedbacks
Ask for feedback from friends, family, mentors, or colleagues. Others may offer insights
into your strengths and areas for improvement that you might not see in yourself.
read and learn
Continuously seek knowledge and new perspectives. Reading books, taking courses,
and exploring different subjects can expand your horizons and contribute to your
personal growth.
meditation and mindfulness
These practices can help you become more aware of your thoughts and emotions.
Mindfulness can also help you make better decisions and manage stress, which is
essential for personal growth.
surround yourself with positive influences
Build a support network of people who encourage and inspire you. Being around
positive and supportive individuals can greatly impact your personal growth.
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CELEBRATING
SUCCESS AND
MILESTONES
"You can't pour from an empty cup. Take care of yourself first." - Eleanor Brownn
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Acknowledging Achievements
IN COACHING PRACTICE
Acknowledging achievements in coaching practice is a vital aspect of the coaching process.

Celebrating and recognizing the accomplishments of your clients helps motivate and inspire
them to continue their personal and professional development. Here are some strategies to
effectively acknowledge achievements in coaching:
set clear goals
From the very beginning of the coaching relationship, work with your client to set clear,
measurable goals. These goals provide a framework for identifying and celebrating
achievements.
regular check- ins
Schedule regular check-in sessions to assess progress and celebrate milestones. These
could be weekly, monthly, or based on the timeline established with the client.
positive reinforcements
Use positive reinforcement to acknowledge achievements. Express genuine

praise and appreciation for the client's efforts and accomplishments.
reflect on progress
Encourage the client to reflect on their journey and acknowledge their own
achievements. Help them see how far they've come and what they've
learned.
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Acknowledging Achievements
IN COACHING PRACTICE
celebrate small wins
Recognize and celebrate even the small victories. These can be stepping stones to
more significant accomplishments and boost the client's confidence.
tailored recognition
Acknowledge achievements in a way that is meaningful to the client. Different

individuals appreciate recognition in various forms, so take their preferences
into account.
encourage self- celebration
Teach clients to celebrate their achievements independently. Help them develop a

practice of acknowledging their own successes.
share success stories
Share stories of other clients (with their consent) who have achieved similar goals. This
can inspire and reassure the current client about the potential for success.
encourage gratitude
Suggest that clients practice gratitude by acknowledging and appreciating the

achievements and the support they've received from others.
foster a growth mindset
Promote a growth mindset, where challenges and setbacks are seen as opportunities
for learning and growth. This mindset can help clients approach achievements with
resilience.
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Boosting Self-Esteem
AND MILESTONE
Boosting self-esteem and motivation is crucial for personal growth and achieving your goals.
Here are some strategies to help you enhance both self-esteem and motivation:
BOOSTING SELF - ESTEEM
practice self- compassion
Treat yourself with the same kindness and understanding that you would
offer to a friend. Be forgiving of your perceive mistakes and shortcomings.
challenge negative self- talk
Pay attention to your inner dialogue and challenge negative thoughts.

Replace self-criticism with self-encouragement and positive affirmations.
celebrate achievements
Acknowledge and celebrate your accomplishments, no matter how small they

may seem. This reinforces your sense of competence and self-worth.
set realistic goals
Establish achievable, incremental goals that allow you to experience success.

Each small achievement can boost your self-esteem.
engage in self- care
Prioritize self-care activities that nurture your physical, emotional, and mental
well-being. Taking care of yourself demonstrates self-worth.
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AND MILESTONE
celebrate small wins
Recognize and celebrate even the small victories. These can be stepping stones to
more significant accomplishments and boost the client's confidence.
tailored recognition
Acknowledge achievements in a way that is meaningful to the client. Different

individuals appreciate recognition in various forms, so take their preferences into
account.
encourage self- celebration
Teach clients to celebrate their achievements independently. Help them develop a

practice of acknowledging their own successes.
share success stories
Share stories of other clients (with their consent) who have achieved similar goals. This
can inspire and reassure the current client about the potential for success.
encourage gratitude
Suggest that clients practice gratitude by acknowledging and appreciating the

achievements and the support they've received from others.
foster a growth mindset
Promote a growth mindset, where challenges and setbacks are seen as opportunities
for learning and growth. This mindset can help clients approach achievements with
resilience.
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AND MILESTONE
Boosting self-esteem and motivation is crucial for personal growth and achieving your goals.
Here are some strategies to help you enhance both self-esteem and motivation:
BOOSTING MOTIVATION
SET CLEAR GOALS
Define specific, measurable, and achievable goals. Having a clear target to aim for
increases motivation.
BREAK GOALS INTO SMALLER STEPS
Divide larger goals into smaller, manageable tasks. This makes your goals less daunting
and allows you to track progress.
VISUALIZE SUCCESS
Create a mental image of your success. Visualization can increase your motivation and
make your goals feel more attainable.
FIND INTRINSIC MOTIVATION
Identify the intrinsic reasons why you want to achieve your goals. Understanding your
deep-seated motivations can fuel your drive.
MAINTAIN A GROWTH MINDSET
Embrace challenges as opportunities for growth and learning. A growth mindset allows
you to view setbacks as stepping stones to success.
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AND MILESTONE
ACCOUNTABILITY PARTNER
Find someone to hold you accountable for your goals. Sharing your progress and
challenges with a trusted friend or coach can boost motivation.
REWARD YOURSELF
Set up a reward system for achieving milestones. Treat yourself when you reach
certain checkpoints along your journey.
ELIMINATE DISTRACTIONS
Identify and minimize distractions that hinder your progress. Creating a focused work
environment can boost motivation.
SET DEADLINES
Establish reasonable deadlines for your tasks and goals. Having a sense of urgency can
increase motivation.
stay positive
Maintain a positive attitude even in the face of challenges. A positive mindset can help
you stay motivated and overcome obstacles.
STAY INSPIRED
Continuously seek inspiration from books, mentors, role models, or motivational

resources that align with your goals.
track progress
Keep a record of your progress, whether through a journal, a to-do list, or a visual
chart. Seeing your accomplishments can reinforce your motivation.
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Final hurrah!
ON COMPLETING THE WORKBOOK
Congratulations! We applaud your dedication and hard work throughout this learning
journey. Your commitment to self-improvement is truly commendable. Take a moment to
celebrate your accomplishments. You've acquired valuable skills and knowledge that can
propel you towards your goals. This is a significant milestone, and you should be proud of
yourself!
Stay Connected and Keep Learning!

Use your new skills in practical, real-world scenarios to deepen your understanding. Explore
Further Learning Opportunities, check out our platform for a variety of courses to further
enhance your skills. There's always more to learn.
Consistency is key. Keep applying what you've learned

to reinforce your skills. Engage with like-minded
learners on forums or social media platforms to share
experiences and insights. Connect with us!
Keep Soaring High

Remember, learning is a lifelong journey. Keep challenging yourself, stay curious, and never
stop growing. We wish you all the best in your future endeavors and self-care lifelong
journey!
Tasha Ina Church

168

& Self-Defense.
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SELF-CARE FOR

By: Tasha Ina Church

Follow @ElleLiveAction for more on Empowerment, Self-Care,

By: Tasha Ina Church

Follow @ElleLiveAction for more on Empowerment, Self-Care,

2023 TASHA INA CHURCH. All rights reserved

For permission or inquiries, don’t hesitate to get in touch with us at

Tasha Ina Church

Tasha Ina Church

II. understanding the foundations of self-care 6

III. THE CONNECTION BETWEEN SELF-CARE AND COACHING EFFECTIVENESS 28

IV. DESIGNING A PERSONALIZED SELF-CARE PLAN FOR COACHES 32

evaluating current self-care practices 39

SETTING GOALS: DEFINING SPECIFIC SELF-CARE GOALS 50

Tasha Ina Church

ENSURING GOALS ARE REALISTIC AND ACHIEVABLE 64

CREATE YOUR SELF-CARE ROUTINE 67

DEVELOPING A WEEKLY SELF-CARE SCHEDULE 75

INCORPORATING DIVERSE SELF-CARE ACTIVITIES 85

v. PRACTICAL SELF-CARE STRATEGIES FOR COACHES 90

EMOTIONAL SELF-CARE REFLECTION 92

Tasha Ina Church

EMOTIONAL SELF-CARE PRACTICE 108

MENTAL SELF-CARE APPROACHES 110

VI. WORK-LIFE BALANCE FOR COACHES 122

vII. PROFESSIONAL DEVELOPMENT AND GROWTH 135

VIII. REFLECTIVE PRACTICES FOR SELF-CARE 142

JOURNALING AND SELF-REFLECTION 147

PROCESSING EMOTIONS AND EXPERIENCES 156

CELEBRATING SUCCESS AND MILESTONES 161

Tasha Ina Church

Tasha Ina Church

The significance of self-care cannot be overstated, and several compelling reasons

Physical Health: Self-care includes regular exercise, maintaining a balanced diet,

Tasha Ina Church

Follow @ElleLiveAction for more on Empowerment, Self-Care,

Burnout Prevention: Particularly in high-stress professions or demanding lifestyles, self-

In summary, self-care represents a holistic approach to well-being that encompasses

Tasha Ina Church

Follow @ElleLiveAction for more on Empowerment, Self-Care,

1.Handling Challenging Clients: Coaches frequently engage with individuals grappling

2. Establishing Credibility: Building credibility and authority as a coach can prove

3. Defining Professional Boundaries: Coaches must maintain a professional client-coach

5. Conflict Resolution: Coaches might encounter conflicts during coaching, whether

Tasha Ina Church

Follow @ElleLiveAction for more on Empowerment, Self-Care,

4. Absence of a Comprehensive Business Plan: Coaches require a well-structured business

5. Adaptation to Evolving Technologies: As technology evolves, coaches may face

Tasha Ina Church

Follow @ElleLiveAction for more on Empowerment, Self-Care,

Tasha Ina Church

Acknowledge Your Emotions:

Dedicate time to identify and acknowledge your emotions.

Express Your Emotions:

Explore constructive avenues for expressing your emotions.

Comprehend and Embrace Your Emotions:

Refrain from assigning blame or self-criticism for your emotional state.

Tasha Ina Church