Self care 101

Learn about self care

1. Taking an active and pro-active role in one’s own overall health and wellness A framework for managing stress, life challenges, professional burnout and compassion fatigue An empowerment process that creates balance and equilibrium across our personal, social and work lives Any activity that we do deliberately in order to take care of our physical, mental, emotional and spiritual health and well-being Self- Care:

2. Fatigue Burnout Dissatisfaction Your Stressful Life Self-Sacrifice Poor Self-Care Good Self-Care Satisfaction Resilience Importance of Self-Care

3. Disengagement and withdrawal responses Results from chronic neglect, self-sacrifice Emotional exhaustion Depersonalisation (reduced empathy) Reduced sense of accomplishment Losing your passion, vision and purpose Burnout

4. Five Core Components of Wellness

5. Ways to improve sleep can include : Creating a regular sleep schedule Limiting caffeine and sugar Utilizing relaxation practices to encourage sleep Minimizing light or noise in your bedroom Getting proper nutrition Limiting activities prior to sleep, especially cell phones, social media, etc. Practice: Breath Awareness Sleep

6. Diaphragmatic Breathing

7. Physical activity for 20-30 minutes each day helps in reducing your body’s physical reaction to stress by relaxing tension. It also helps in releasing negative thoughts, reducing anxiety and boosting your self-esteem. Practices that support getting regular exercise include: Going to a gym or taking fitness classes Taking up yoga or tai chi Walking or hiking Taking a dance class Biking or swimming Martial arts Practice: Yoga/Stretching Exercise

8. Nourishing body, mind, emotions and spirit with is a key to long-term recovery and wellness. Practices that support eating well: A healthy eating plan that is right for you Replacing fast-food with whole foods and grains Becoming aware of food sensitivities e.g. gluten, dairy, soy, etc. Eating lots of fruits and vegetables Drinking plenty of water Not skipping meals or going longer than 3 - 4 hours without eating or snacking Practice: Drinking Water Nutrition

9. Relaxation replenishes mental resources and allows the body to recover. Making time to relax is essential for recovery and wellness.  The are many ways to practice relaxation: Spending time in nature - walking, hiking Breathing exercises Meditation & Mindfulness Yoga Reading Journaling Listening to music Practice: Music Relaxation

10. There are many practices that cultivate a sense of connection: Spiritual practices such as prayer, meditation, or contemplation Participating in community Spending time with family and friends Accessing peer support or mentorship Connecting with self through meditation, journaling, and self-reflection Spending time in nature Quiet Time Having fun! Practice: Connecting with Nature Connection

11. Questions to Check in with Yourself and Boost Your Well-Being… What can I let go of that’s getting in the way of my health and well-being, that’s no longer serving or supporting me? Have I been letting myself feel my feelings? What can I learn from a mistake or not-so-great decision I made this week? What am I feeling right now? What’s one way I can play today or this week?

12. How can I soothe myself without falling into the rabbit hole of substances like alcohol? What inspires me? What can I forgive myself for? What can I thank myself for? What am I tired of? What can I do about it?

13. What can I create that I need or want or dream of? How can I make my space a bit cozier? Am I following anyone on social media who makes me feel terrible about myself? What’s a beautiful sight, scent, taste or sound that I’ve experienced lately? Or what sight, scent, taste or sound do I want to experience? And how can I experience it more often? What empowers me?

14. What am I doing right now that I don’t enjoy or maybe even makes me miserable? Can I delegate it, ask for help or simply forget it? Where am I hurting? Where am I healing? Who can I reach out to who might need my support, who might need someone to listen? How can I be kinder to myself right now?

15. The most important part of self-care… Do what positively works for you.

16. What if none of this is working? Therapy Medication Reach Out

17. Help! Crisis Text Line Text HOME to 741-741 (Text only) National Suicide Prevention Lifeline 800-273-TALK (8255) Samaritans 877-870-4673 (Call or Text) The Trevor Lifeline 866-488-7386 Trans Lifeline 877-565-8860 I’m not okay. I didn’t know where else to turn. You did the right thing by reaching out. I’m here for you. Can you tell me more about what’s going on?