SELF-CARE

Jane April M. Calanao, RSW

 Definition of Terms

What is Self-Care?

 Self-care is “the ability of individuals,

families, and communities to promote health,
prevent disease, maintain health, and cope
with illness and disability with or without the
support of a health worker. (World Health
Organization)
 Self-care includes everything related to
staying physically healthy — including
hygiene, nutrition, and seeking medical care
when needed. It’s all the steps an individual
can take to manage stressors in his or her life
and take care of his or her own health and
well-being.

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 Definition of Terms

What is Self-Care?

 Self-care is defined as the ability to refill and

refuel oneself in healthy ways, including
engagement in behaviors that maintain and
promote physical and emotional well-being
(Posluns & Gall, 2019).

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What is Physical Health?

 Physical health is defined as body’s

ability to adequately change its
functional indicators and maintain
optimality in different conditions
(Koipysheva et al., 2018).

 According to Utah State University

Counseling and Psychological Services,
“Physical self-care involves activities that
improve physical health, including diet and
exercise, being active, consuming foods
with high nutritional value, and getting
plenty of sleep” (2010).
 What is Mental Health?

 Mental health is defined as a state of well-being in

which the individual realizes his or her own abilities,
can cope with the normal stresses of life, can work
productively and fruitfully, and is able to make a
contribution to his or her community (WHO, 2018).

 Mental health includes our emotional, psychological,

and social well-being. It affects how we think, feel, and
act. It also helps determine how we handle stress, relate
to others, and make healthy choices.
What is Stress?
 Stress is the body’s normal response to any
demand, an outgrowth of the “fightb or
flight” response. Everyone experiences
stress, but reacts differently to it.

 Under stress, the body releases hormones,

adrenaline and hydrocortisone, which help
turn off some functions, including our
immune system, and turn on short term
energy reserves. After the stress is gone, the
body returns to normal.

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 Impacts of Stress on
Mental Health
Insomnia
• Stress (including job related stress) has increased over the years for
many individuals. There is a positive correlation between work
stress and levels of insomnia (Yang, 2018).

Compassion Fatigue
• Compassion fatigue may cause the feeling of fear or dread when
caring for patients. This will dimish provider–patient relationships
which then decreases the quality of care (Ruiz-Fernández, 2020).

Lack of Focus
Burnout in physicians and other healthcare providers increased their
inability to focus resulting in lower patient satisfaction and impaired
quality of care (De Hert, 2020).
Anxiety
• Study found that 44.6% of healthcare workers in China experienced
anxiety during the COVID-19 pandemic (Neziha, 2021).
Depression
• 1 out of every 6 adults will have depression at some time in their
life. Depression affects about 16 million American adults every
year (CDC, 2021).
Emotional Exhaustion
• Work Stress causes negative impacts on your emotional health
which causes emotional exhaustion (Zhao, 2021).

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 Impacts of Stress on
Physical Health
Low Energy / Physical Exhaustion
• Chronic fatigue and decreased energy levels can also be caused by
prolonged stress which can affect the quality of life (Link, 2018).
Upset Stomach/ Intestinal Issues
• Stress can be associated with many inflammatory diseases such as Crohn's
disease and other ulcerative-based diseases that can affect the GI tract
(Yaribeygi, 2017).
Headaches
• 71% of adults reported at least one symptom of stress, such as a headache
or feeling overwhelmed or anxious (CDC, 2019).
Body Aches and Pains
• Bodily aches and pains are common complaints resulting from increased
levels of stress (Link, 2018).
Cardiovascular Issues
• Stress, whether acute or chronic, has a deleterious effect on the function of
the cardiovascular system. Stress on the cardiovascular system is not only
stimulatory, it is also inhibitory in nature (Yaribeygi, 2017).
Type I & Type II Diabetes
• It was found through research that one in every five people was affected
by workplace stress which has contributed to the onset of diabetes
(Awasthi, 2017).

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 What is Burnout?

 Burnout is defined as a state of emotional, physical,

and mental exhaustion caused by excessive and
prolonged stress (Queen & Harding, 2020).
 If constant stress has you feeling helpless,
disillusioned, and completely exhausted, you may be
on the road to burnout.
 It occurs when you feel overwhelmed, emotionally
drained, and unable to meet constant demands. As the
stress continues, you begin to lose the interest and
motivation that led you to take on a certain role in the
first place.
 Burnout reduces productivity and saps your energy,
leaving you feeling increasingly helpless, hopeless,
cynical, and resentful. Eventually, you may feel like
you have nothing more to give.
 You may be on the road to
burnout if:

 Every day is a bad day.

 Caring about your work or home life seems like a
total waste of energy.
 You’re exhausted all the time.
 The majority of your day is spent on tasks you find
either mind-numbingly dull or overwhelming.
 You feel like nothing you do makes a difference or is
appreciated.
 PhysicalBurnout
Physical signs and symptoms of burnout

•Feeling tired and drained most of the time.

•Lowered immunity, frequent illnesses.
•Frequent headaches or muscle pain.
•Change in appetite or sleep habits.

Physical
EmotionalBurnout
signs and symptoms of
burnout

 Sense of failure and self-doubt.

 Feeling helpless, trapped, and defeated.
 Detachment, feeling alone in the world.
 Loss of motivation. Increasingly cynical and
negative outlook.
 Decreased satisfaction and sense of
accomplishment.
 Physical Burnout
Behavioral signs and symptoms of burnout

•Withdrawing from responsibilities.

•Isolating from others.
•Procrastinating, taking longer to get things done.
•Using food, drugs, or alcohol to cope.
•Taking frustrations out on others.
•Skipping work or coming in late and leaving early.
What is Compassion Fatigue?

 Compassion fatigue is a term that describes the

physical, emotional, and psychological impact of
helping others — often through experiences of
stress or trauma. Compassion fatigue is often
mistaken for burnout, which is a cumulative sense
of fatigue or dissatisfaction.
 it’s the feeling that you have no more empathy left
to give.
What is Compassion Fatigue?

 Compassion fatigue is a one-way street in which

individuals are giving out a great deal of energy
and compassion to others over a period of time,
yet aren’t able to get enough personal support to
reassure themselves that the world is a hopeful
place.
 It’s this constant outputting of compassion and
caring over time that can lead to these feelings of
total exhaustion (Figley, 1995; Friedman, 2002).
 8 Dimensions of
Wellness
What is wellness?
Wellness is a process through which people not only strive for health,
but living life fully, and is a necessity for those in the helping
professions (Stoewen, 2017).

Wellness exists across eight dimensions:

•Social: Contributing to and maintaining healthy relationships with

those in your
community
•Emotional: Understanding your feelings, values, and attitudes, as
well as those of others
•Physical: Caring for your body through making healthy choices
regarding physical activity and nutrition
•Intellectual: Expanding knowledge and skills through lifelong
learning and other
intellectual challenges
•Spiritual: Finding meaning and purpose in life, and involving
yourself in community activities that align with these values
•Vocational: Participating in meaningful and rewarding work that
provides your life with personal satisfaction and enrichment
•Financial: Being in a state where you have control over your
finances, and can withstand
any needs or emergencies that could arise
•Environmental: The interaction between the natural and built
environment, and the influence they have on individual health
and well-being
(Stoewen, 2017)
Why self-care is important?

 College can be a busy and stressful time with lots

of demands and responsibilities In order for you to
meet these demands and succeed, you need to take
care of yourself first!

 Self-care is an important part of living a healthy

and happy lifestyle. Looking after yourself both
mentally and physically is crucial to taking control
of your health.
Why self-care is important?

 We lead increasingly busy lives and it can be easy to

forget to put yourself first, especially if you have
multiple responsibilities and other people to care for.
But looking after yourself will make you feel better,
and the better you feel, the better you will be in all
areas of your life - from work to relationships.
 Self-care doesn't have to involve a huge time
commitment and it doesn't have to cost the earth. It
could be taking a bath, relaxing with a good book,
taking a walk outside or eating your favourite food.
It's about making a commitment to putting yourself
first, even just for a while.
 Benefits of Self-Care

 Self-care can improve

your physical health

 Self-care protects
 Self-care can reduce
your mental health
stress and anxiety

 Self-care can lead to

 Self-care can boost
better relationships
your self-esteem
 Different Kinds of Self-Care

Emotional Self-Care
Mental Self-Care
Physical Self-Care
Social Self-Care
Spiritual Self-Care
 EMOTIONAL SELF-CARE
Emotional self-care is complex. It
Different Kinds involves giving space to emotions
of Self-Care that we often label as “negative”
and allowing ourselves to feel
overwhelmed, stressed, angry,
upset, and frustrated. We must
allow ourselves the time to feel the
vast range of emotions that exist,
and yet at the same time practice
strategies so that those emotions
don’t completely engulf our lives.
When we practice emotional self-
care, we are able to acknowledge
the complexity and intensity of
what we are feeling, label it, and
manage it. Below are some ideas
from a variety of sources to help
you engage in emotional self-care.
 Ideas for Emotional Self-Care

Allow yourself to
feel and express all
of your feelings (in a
safe and appropriate
environment). Ask three good
For example, if you are friends to give your
angry, find a healthy positive feedback.
outlet (like writing What do they love
about your anger) about you?
rather than taking it out
on your friends or
family.
 Ideas for Emotional Self-Care

Learn breathing
techniques to
Dedicate a week to regulate stress and
saying only positive anxiety
things on your
favorite social media
channel. Do one thing today
because it makes you
happy.
 Ideas for Emotional Self-Care

Have a good, long,

Finish this sentence cathartic cry.
every day after you Try some mindful
wake up: “I love exercises to help
myself because I .....” bring you into the
present moment.
 Ideas for Emotional Self-Care

Try some adult

Keep a running list coloring as a form of
anxiety and/or stress
of great things people
release. This can also
say about you. Read
serve to help you
it when you feel
focus, be more
down.
mindful and perhaps
spark some creativity
 Ideas for Emotional Self-Care

Look at yourself in
the mirror and Recite some self-love
imagine that you’re affirmations.
your best friend. Read some feel-good
What would you tell poetry or book
you right now?
 Ideas for Emotional Self-Care

Write a list of the

various things in life
you're grateful for. Revisit happier times
Then post it by reading old
somewhere you can emails, letters, or
see it often to help postcards from
refocus your friends and family.
emotions when you
feel down
 Ideas for Emotional Self-Care

Give. Do it Set photos of your

unconditionally, and loved ones as the
with no strings wallpaper of your
attached. See how phone or laptop so
good it feels to help you can look at them
others without when you need
reciprocation. inspiration
 Ideas for Emotional Self-Care

Unfollow or mute
Take a moment to toxic “friends” in
name your emotions your social media
without judging them feeds
Learn to recognize Tap into your
your inner critic. creative side. Use
Write yourself a painting or another
letter of forgiveness creative art to release
for anything you are your fear, anxiety,
feeling guilty about. anger, and frustration
on paper.
 Ideas for Emotional Self-Care

Use 15 minutes to
Clean up your work
write out your
area or living space.
thoughts about
(Many people find a
anything bothering
clean and neat work
you. Then burn or
area to be cathartic.)
throw away the paper
 MENTAL SELF-CARE
Different Kinds Our brains are complicated
of Self-Care muscles that need exercise
and rest – just like our
physical bodies! In our
everyday lives, we are often
overwhelmed by schoolwork,
jobs, remembering important
calendar dates and
memorizing our to-do list.
This can be taxing on one of
our most important muscles!
Mental self-care involves
giving our brain the necessary
break or stimulation in needs
to keep it in tip top shape.
 Ideas for Mental Self-Care

Allow yourself to say

"no" to tasks you do
not have time for. Take a nap without
Take “should” out of an alarm clock.
your vocabulary. Learn more about
Stop feeling you your local history
“should” be doing
things.
 Ideas for Mental Self-Care

Challenge a negative Take another route to

thought with an work, or do a routine
opposite, positive differently. Develop
thought. new neural pathways
and keep your brain
Learn how to make a healthy by mixing up
budget and keep your routine in small
track of your money. ways.
 Ideas for Mental Self-Care

Sew, quilt, or crochet Find a new hobby, or

something. Engage revisit an old one.
your hands.
Intentionally
Reward yourself for schedule “me time”
completing small on your calendar or
tasks. planner.
 Ideas for Mental Self-Care

Discover your stress

indicators, such as If you are going
mood swings, through something,
shortening temper, or be it an illness or
feeling drained, major life change,
overwhelmed, or educate yourself by
angry. Use these learning about what
“warning signs” to you’re facing, what
let you know you to expect, and where
need “me time” and you can get support.
some self-care.
 Ideas for Mental Self-Care

If you’re feeling

Start a journal to
overwhelmed, create
a plan by listing out record your thoughts
your three most and experiences.
important tasks and If you play an
tackling them first instrument, try
Unplug from email learning a song from
and social media for a genre or artist you
an hour or full day. don’t usually listen
to.
 PHYSICAL SELF-CARE
Just like our brains, our
Different Kinds physical bodies need both
of Self-Care exercise and relaxation.
There is a lot to be said for
the mind-body connection:
our physical and mental
health are inextricably
intertwined. The healthier
we are on the outside
directly impacts how we
feel on the inside, and vice
versa! Physical self-care
involves moving our bodies
on a daily basis, fostering a
healthy relationship with
food, and resting when we
need it.
 Ideas for Physical Self-Care

Go for a quick walk

around the block, or
Do some stretching
a longer stroll
exercises.
through your
Find a new exercise neighborhood
style that you enjoy
Do some quick, deep
Drink a glass of
breathing exercises.
water every hour on
the hour
 Ideas for Physical Self-Care

Get a massage
Go hiking, camping,
Go out and spend 10 or backpacking and
minutes under the spend some time in
sun (with sunscreen!) nature.
Go for a bike ride to
nowhere in
Go swim for fun.
particular.
 Ideas for Physical Self-Care

Scream, pound
Go to bed early. Aim pillows, tear up
to get at least 8 hours paper, or shake your
of sleep body to move the
If possible, don't energy out.
order fast food for a Allow yourself to
week. sleep in on
Cook a dinner at weekends. Life can
home with a family be hectic.
member or friend Slow dance for 30
minutes.
 Ideas for Physical Self-Care

Walk the dog.

Take a long shower,
dry your hair, and put
on clothes that make Visit the beach and
you feel good. breathe in the fresh
air.
 SOCIAL SELF-CARE

Different Kinds Relationships play a huge role

of Self-Care in our overall well-being. Some
relationships can fill us up and
bring happiness into our lives,
and others can have a
detrimental effect on our mood
and can be very unhealthy for
us. Social self-care involves
knowing yourself, your
boundaries, when you need time
for yourself, and when you need
to reach out to others for
positive socialization. It is about
maintaining healthy
relationships and authentically
connecting with other human
beings.
 Ideas for Social Self-Care

Accompany a friend Ask friends and

or family member family to remind you
while they run that things will be
errands or attend OK, and that what
events. you’re feeling is
temporary.
Call a friend or
Ask for help when
family member you
you need a little extra care about, just to say
support. hi.
 Ideas for Social Self-Care

Call a trusted friend

or family member
Go out in public and
and talk things out.
people-watch in a
Choose who you
park or city block.
spend your time with
today. Tell someone near
you what you
Spend time with
appreciate or like
people who are
about them.
enthusiastic and
positive.
 Ideas for Social Self-Care

Join a support group

Have a picnic with for people who are
family or friends. going through what
Intentionally you’re going
reconnect with through.
someone you’ve lost Share and listen.
touch with or have Leave a funny
unresolved conflict voicemail for
with. someone you care
about.
 Ideas for Social Self-Care

Schedule a regular
date night with your Send a letter or a
significant other. postcard to someone
Seek out models of far away.
inspiration and read Share a kind smile
their stories. with strangers on
Send a surprise care your way to and from
package to someone school or work
you love.
 Ideas for Social Self-Care

Sit down and start a

genuine conversation Treat a family
with a trusted friend member out to a meal
or family member out.
about things that are
Allow yourself to say
going well, things
you’re having a hard "No" to plans and
time with, or things stay home.
you are grateful for.
 Ideas for Social Self-Care

Sit down and start a

genuine conversation Treat a family
with a trusted friend member out to a meal
or family member out.
about things that are
Allow yourself to say
going well, things
you’re having a hard "No" to plans and
time with, or things stay home.
you are grateful for.
 SPIRITUAL SELF-CARE
Different Kinds
of Self-Care Spiritual self-care involves
connecting our internal selves
with the outside world, and
opening our minds to a
greater perspective.
Remember, self-care looks
different for everyone, and
spiritual self-care is no
different. Everyone has
different views and values to
act on. Here are some general
ideas that can enhance your
spiritual self-care, no matter
what you believe in.
 Ideas for Spiritual Self-Care

Make time for

meditation in your
Do something nice
day
for someone in
Try a thought secret.
awareness Open a door, carry a
meditations
bag, or feed
throughout the day to
someone's parking
check in with your
meter.
feelings and
emotions.
 Ideas for Spiritual Self-Care

Intentionally find Take a break from

five unexpected social media by
beautiful things on deleting or
your way to school or deactivating it.
work. Soften your
Pay mindful expectations of you
attention to the things and others.
you do during your Acknowledge a
morning and evening difficult situation a
routine. person might be in.
 Ideas for Spiritual Self-Care

Empathize. Try to
understand why
Express your others think, feel, and
thoughts by free react differently. Put
writing in a journal.. yourself in their
Try random acts of shoes and identify
kindness. feelings you might
have if you were in a
similar situation
 Ideas for Spiritual Self-Care

What are you good

at? Find an
Spend time quality
opportunity to use
that strength today. time with God
through your quiet
Have you found your
time
purpose? Find it
again
 Stress Management
Tips Continued
Know Your Breaking Point
• Find time to think about what specifically overworks you
• Set boundaries to maintain a work-life balance (Wei, 2020)

Change Your Environment

• Add plants to boost mood, decrease stress, and eliminate
airpolution
• Add motivational pictures
• Add lamps for better lighting or work near a window
• Move to a different room or work outside (Davis, 2008)

Make Positive Connections in the

Workplace
• Having professional relationships provides a sense of
community (Zenga, 2020).
Start Your Day with Joy
• Do something that makes you happy (Dunn, 2018)
• Eat a good breakfast
• Call a loved one
• Cuddle your pet
• Water your plants

Find a Hobby
• A hobby allows you to clear your mind while still challenging
it to learn and study your new enjoyable hobby
• Reading or journaling
• Listening to music
• Painting or Coloring
• Puzzles

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Developing Support System

Social support system refers to a network of

people – friends, family, and peers – that we
can turn to for emotional and practical support.
At school, fellow students, supportive staff,
and faculty may provide assistance, and as we
move into our professional careers, our
colleagues may also be sources of
support. Browse through the sections below to
learn more about building and sustaining your
support system.
Benefits of a Social Support
System

• Research has shown that there are

tremendous benefits in having a network
of supportive relationships: those with
robust social support networks have
better health, longer lives, and report
higher well-being. Friends and loved
ones can make you more resilient in
times of stress, setback, or loss and they
can also make the good times even
better.
Benefits of a Social Support
System

• In addition to buffering stress, some

friends can even help you identify when
you are stressed or distressed — in some
cases they may notice it before you do
Benefits of a Social Support
System

• There are many practical benefits to

having supportive relationships,
such as knowing people who can
provide you with information,
advice, guidance, and also tangible
support, such as assistance in times
of uncertainty. This feature of social
support can be comforting and
enhance your feelings of security.
 Benefits of a Social Support
System

• Supportive relationships can also bolster

you emotionally when you’re feeling
down or overwhelmed. Friends and loved
ones will listen to your fears, hopes, and
dreams, and make you feel seen and
understood. They can help you think
through alternatives and solve problems,
and they can distract from your worries
when that is what’s really needed. In
doing all this they provide
encouragement and lower your stress and
feelings of loneliness.
 Benefits of a Social Support
System

• Supportive relationships can also bolster

you emotionally when you’re feeling
down or overwhelmed. Friends and loved
ones will listen to your fears, hopes, and
dreams, and make you feel seen and
understood. They can help you think
through alternatives and solve problems,
and they can distract from your worries
when that is what’s really needed. In
doing all this they provide
encouragement and lower your stress and
feelings of loneliness.
 Sustaining Your Current
Relationships

Successful relationships require give-and-

take. A good rule of thumb is to treat your
friends as you want to be treated. In other
words, be the friend you want to have.
Many factors contribute to healthy, happy
relationships.  
 Tips to Deal with Guilt When
Practicing Self-Care

Create a space where you can utilize your aspect of mindfulness.

• Improvements in mindfulness are associated with “increases in empathy,
emotional stability, perspective taking, self-confidence in one’s competence and
conscientiousness” (Rokach, 2020).

Have to prioritize yourself.

• Self-care is essential and non-negotiable for your health (Tartakovsky, 2013).
• Looking out for yourself is not selfish. It is healthy (Matskevich, 2021).

Repeat a mantra or write in a journal.

• Every day in your "self-gratitude" journal, write down three things you did to
further your goals and support others (Greenberg, 2017).

Learn to let things go.

• We must let go of the guilt and understand that we all deserve some form of self-
care each and every day (Cueva, 2019).
Be patient with yourself.
• It is okay to wake up on some days and just breathe. Relax and take your time
when it comes to self care (Cueva, 2019).
How to put yourself first [Video].
• INFJ Life Coach | HOW TO PUT YOURSELF FIRST (Without Feeling Guilty) 22
minutes https://youtu.be/z8honY18y5M

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 Self-Care Checklist
*THIS CHECKLIST CAN BE USED FOR PARENTS AND PROVIDERS*

Create a to-do List for

Move your body
the day

Put down your phone

Organize your spaces
30 minutes before bed

Practice mindfulness
Drink lots of water and meditation (words
of affirmation)

Eat well (Don't skip Take frequent 10

breakfast, eat clean minute breaks
foods) throughout the day

Go to sleep early
Unplug when the
(maintatin a consistent
workday is over
sleep schedule)

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 Do whatever brings you
peace!

Thank you and God bless

you more!