Self-Care Wheel Worksheet
\nBased on the results of your Self-Care Assessment, please list specific self-care behaviors in each of the six categories you feel are going well and specific behaviors you would like to improve.<\/p>\n
Physical
\n\u2022\tAreas that are going well:
\n\uf0a7\teat regular
\n\uf0a7\tget regular medical care for prevention
\n\uf0a7\tget medical care when needed
\n\uf0a7\ttake time to be sexual-with yourself, with a partner
\n\uf0a7\twear clothes you like
\n\uf0a7\ttake day trips or mini trips
\n\uf0a7\tmake time away from telephone
\n\uf0a7\ttake time off when needed
\n\uf0a7\tget enough sleep
\n\uf0a7\ttake vacations<\/p>\n
\u2022\tAreas to improve:
\n\uf0a7\teat healthy
\n\uf0a7\tget massages
\n\uf0a7\tdance, swim, walk, run, play sports, sing, or do some other physical activity that is fun
\n\uf0a7\texcercise<\/p>\n
Psychological
\n\u2022\tAreas that are going well:
\n\uf0a7\tread literature
\n\uf0a7\tso something at you are not the expert in or in charge
\n\uf0a7\tnotice your inner experience-listen to your thought, judgments, beliefs, attitudes, feelings
\n\uf0a7\tlet others know different aspects of you<\/p>\n
\u2022\tAreas to improve:
\n\uf0a7\tmake time for self reflection
\n\uf0a7\thave your own personal psychotherapy
\n\uf0a7\twrite in a journal
\n\uf0a7\tdecrease stress in your lie
\n\uf0a7\tengage your intelligence in a new area, e.g. go to an art museum, history exhibit, sport event, auction, theater performance
\n\uf0a7\tpracticing receiving from others
\n\uf0a7\tbe curious
\n\uf0a7\tsay \u2018no\u2019 to extra responsibilities sometimes
\nEmotional
\n\u2022\tAreas that are going well:
\n\uf0a7\tGive your self affirmations, praise yourself
\n\uf0a7\tlove yourself
\n\uf0a7\tre-read favorite books, re-view favorite movies
\n\uf0a7\tidentify comforting activities, objects, people, relationships, places and seek them out
\n\uf0a7\tallow yourself to cry
\n\uf0a7\tfind things to make you laugh
\n\uf0a7\tpaly with children<\/p>\n
\u2022\tAreas to improve:
\n\uf0a7\tSpend time with others whose company you enjoy
\n\uf0a7\tStay in contact with important people your life
\n\uf0a7\tExpress your outrage in social action, letters, and donations marches, protest<\/p>\n
Spiritual
\n\u2022\tAreas that are going well:
\n\uf0a7\tSpend time with nature
\n\uf0a7\tFind a spiritual connection or community
\n\uf0a7\tBe open to inspiration
\n\uf0a7\tCherish your optimism and hope
\n\uf0a7\tBe aware of non material aspects of life
\n\uf0a7\tTry in times not to be in charge or the expert
\n\uf0a7\tBe open to not knowing
\n\uf0a7\tIdentify what is meaningful to you and know its place in your life
\n\uf0a7\tPray
\n\uf0a7\tSing
\n\uf0a7\tSpend time with children
\n\uf0a7\tHave experiences of awe
\n\uf0a7\tContribute to caused in which you believe
\n\uf0a7\tRead inspirational literature (talks, music, etc.)<\/p>\n
\u2022\tAreas to improve:
\n\uf0a7\tMake time for reflection
\n\uf0a7\tmeditate<\/p>\n
Personal
\n\u2022\tAreas that are going well:
\n\uf0a7\tLearn who you are
\n\uf0a7\tFigure out what you want in life
\n\uf0a7\tPlan short and long-term goals
\n\uf0a7\tMake a vision board
\n\uf0a7\tGo on dates
\n\uf0a7\tSpend time with family<\/p>\n
\u2022\tAreas to improve:
\n\uf0a7\tFoster friendships
\n\uf0a7\tGet coffee with a friend
\n\uf0a7\tGet out of debt
\n\uf0a7\tJust relax<\/p>\n
Professional
\n\u2022\tAreas that are going well:
\n\uf0a7\tTake a break during the workday (e.g. lunch)
\n\uf0a7\tTake time to chat with co-workers
\n\uf0a7\tMake quite time to complete tasks
\n\uf0a7\tIdentify projects or tasks that are exciting ad rewarding
\n\uf0a7\tSet limits with your clients and colleagues
\n\uf0a7\tBalance your caseload so that no one day or part of a day is \u201ctoo much\u201d
\n\uf0a7\tArrange your workspace so it is comfortable and comforting
\n\uf0a7\tGet regular supervision or consultation
\n\uf0a7\tDevelop a non-trauma area of professional interest<\/p>\n
\u2022\tAreas to improve:
\n\u2022\tNegotiate for your needs (benefits, pay raise)
\n\u2022\tHave a peer support group<\/p>\n
Please see attachment for the self-care assessment I had taken and use it in the reflection<\/p>\n
Practicing self-care decreases the likelihood that counselors will experience burn-out. However, how we take care of ourselves before becoming counselors might look different than after.
\nPlease write a 3 page paper reflecting on how you would like to improve your self-care over the next couple of years. Develop a concrete plan that you can implement. Please include each of the sections below:
\nI. Assessment Reflection
\nReflect on the results of your self-care assessment. What areas or items did you score the lowest in? Why do you think these were your lowest areas? Please see attachment for the self-care assessment I had taken and use it in the reflection<\/p>\n
II. Current Self-Care
\nWhat self-care practices do you currently engage in? How do you feel after you practice these self-care practices?<\/p>\n
III. Self-Care Goals
\nHow would you like to improve your self-care? What would you like your future self-care to be like?<\/p>\n
IV. Steps to Self-Care
\nWhat steps do you need to take to meet your self-care goals? Please list and discuss concrete ways to practice and improve your self-care<\/p>\n
V. Summary
\nPlease summarize what you have learned by doing this self-care assignment, including both the assessment and plan.
\nThere is no need to provide references for this reflection paper.<\/p>\n","protected":false},"excerpt":{"rendered":"
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