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RK OF CAREWOOMRE N T M UTAEREMUN DIM UTAMWORK OF CARECHANGE THE MOMENT TO CHANGE THE WORLDSelf-CareWorkbookCO N ST RUCT A LIFE TH AT S U PPORTS YOU R WE L L-B E IN G,SO YOU CAN S USTAIN ABLY S UP PORT TH E H E A LTH A N D WE L L-B E IN G OF OT H ER S .
Self-Care Workbook‘WELLNESS WHEEL’Wellness involves different aspects of health and life circumstances. Feeling challenged in evenone area of wellness makes it difficult for the wheel to ‘turn smoothly’.Fill in the ‘wheel’ below to visualize how satisfied and secure you are with each aspect of yourwell-being right SpcturonmIntelleEnvilnaoitapOccu 2018-2020 Rebecca Zelis Contact rebecca@rebeccazelis.com
Self-Care Workbook ASSES S MEN TThis section will give you an idea of where you are at right now.P LANNIN GThis section will help you create a personalized wellness plan.COM MUN IT YThis section will help define and build a supportive community.WHY SELF-CARE?CREATIVEConstructing theLife You WantREACTIVEReacting to EventsRecovery/Restoration BlamingResults:Fear, Pain, Anxiety,Anger, DistressImplementSelf Care PlanNo Self - Care 2018-2020 Rebecca Zelis Contact rebecca@rebeccazelis.comUnintendedConsequences
AssessmentBeing responsible for your own well-being, your family’s, and working effectively with and for others,can be demanding at times. These questions will help you consider your areas of strength as well aswhere you need some support.I MAY NEED SUPP ORTI’M IM PROV INGI’M C OM FORTABLEConfident in my jobConfident in my role athomeMy ability to have funMy ability to relaxBeing independentMaintaining healthyboundariesManaging my timeRelationships with othersEnjoying my social lifeMy relationships at work/schoolMissing friends and/orfamilyBeing aware of others’needsHaving something to dowhen not at workSleeping 6-8 hours eachnightHaving enough money formy needsBeing physically activeManaging my stress levelMeeting my health careneedsManaging my emotions/moodsHow I feel about myself(self-esteem)NOT ESOther: 2018-2020 Rebecca Zelis Contact rebecca@rebeccazelis.comI’M V E RY C ONFI DE NT
AssessmentSelf-care through healthy choices is an essential part of supporting others. Everyone benefits whenyou bring your best self to a group, relationship, or circumstance. Use the graph below to considerwhere you might make changes to your lifestyle that can support your well-being.I MAY NEED SUPP ORTI’M IM PROV INGI’M C OM FORTABLEPlan each day aheadUse days off to relax/rejuvenateGet preventative medical careGet healthy exercise/physicalactivityEat food that is good for my bodyGet enough sleepRest when I am sickCreate a safe and pleasant home/living spaceWork towards my goalsDo work that is fulfillingManage my finances sensiblySpend time with friendsTake breaks when I need toHave funAsk for help when I need itLive according to my valuesSpend time outdoorsPrioritize my needsTry new thingsOtherNOT ES 2018-2020 Rebecca Zelis Contact rebecca@rebeccazelis.comI’M V E RY C ONFI DE NT
AssessmentWHERE I AM NOW“Health” and “Wellness” are personal definitions. “Health” may mean physical stamina, addictionrecovery, setting relationship boundaries, or managing a chronic illness. Defining what “health” meansto you helps you make choices that support your overall well-being, allowing you to bring your best selfinto each situation.What does ‘wellness’ or ‘well-being’ mean to you?What are your priorities for your own health and well-being now?How are you prioritizing these in your life?123What aspects of health and wellness do you find challenging?How can you address these challenges during the next few months?123 2018-2020 Rebecca Zelis Contact rebecca@rebeccazelis.com
PlanningStress can be beneficial, and a way of preparing your body and mind for challenges. Often it is not stressitself, but the way people choose to manage stress that leads to problems. Stress that isn’t managed in ahealthy way can interfere with sleep, cause health problems, and make decision making more difficult. SI TUATIO N ALStress that is caused by your immediateenvironmentP HYSI CALIllness, injury, choices that may poorlyaffect your body M E N TA LNegative thinking, worrying, makingassumptions, uninteresting workTIM EToo much to do, not delegating or saying,“no.”R E L ATION A LRelationship difficulties (work, family,friends, romantic partners, community)Examples of Situational Stress in my lifeSomething I can do to address this:Examples of Physical Stress in my lifeSomething I can do to address this:Examples of Mental Stress in my lifeSomething I can do to address this:Examples of Time Stress in my lifeSomething I can do to address this:Examples of Relational Stress in my lifeSomething I can do to address this: 2018-2020 Rebecca Zelis Contact rebecca@rebeccazelis.com
PlanningIt is harder to make a plan when you are feeling overwhelmed or in crisis. Planning for challenges beforethey happen gives you insight into what are the best, and most sustainable, options for you to recover andrestore your energy. Also, proactively taking care of yourself in small ways every day helps you be moreprepared for unexpected challenges or circumstances.THI NG S I CAN D O E AC H DAY T H AT W ILL M AK E M E FE E LG O OD ABOU T M YS E LFW H AT I S H O U L D SAY TO M YS E L F W H E N I AM HAVI NG AD I FFI CU LT TI M EW HAT I SHOUL D AVOID DOIN G W H E N I AM H AV I N G AH ARD DAYW H AT I CA N D O (TH AT I S G O O D FO R M E ) WHEN I FEELOV E RW H E L M E D O R U P S E TThings I will do that will leave me feeling restored,and healthy:Resources I need to do these: 2018-2020 Rebecca Zelis Contact rebecca@rebeccazelis.com
PlanningEffective stress management can be incorporated into your daily and weekly routines. Research has shownthe following can affect your health and well-being: Relaxation Skills, Food Choices, Physical Activity,and Spirituality/Connection. Write down some options that seem right for you, your values, priorities,resources, and lifestyle.Relaxation Practices (ex. Mindfulness, breathingWhat makes this difficult for me:Food Choices (ex. Drinking enough water, avoidingWhat makes this difficult for me:Physical Activity (ex. walking, yoga, hiking, weightWhat makes this difficult for me:Connection/Spirituality (ex. prayer, volunteering,mindfulness practice, strengthening relationships)What makes this difficult for me:exercises, journaling, hobbies)too much sugar, eating for health)lifting, team sports) 2018-2020 Rebecca Zelis Contact rebecca@rebeccazelis.com
PlanningWhen you need support it is helpful to know who you can count on. Different people will behelpful in different situations. Some people are skilled in guiding you through challengingpersonal situations. Others are more helpful with logistics or work issues, or for getting you tosmile and have fun.Use the circles below to write down the names and contact info of people you know you can ask forsupport or help.Examples of who mightfit in the Outer Circle:Professionals, Acquaintances,Helpful ColleaguesExamples of who might fit inthe Middle Circle:Friends and Extended Family,Trusted Mentors/LeadersExamples of who might fit inthe Inner Circle:Close and Trusted Friends,Supportive Family Members 2018-2020 Rebecca Zelis Contact rebecca@rebeccazelis.com
PlanningImagine it is six months from now. What do you want to feel about your yourself? What doyou personally value that would make your experience positive? How have you been able tocontribute to your community?List some intentions for the next six months. These do not have to be formal achievements; it may bebeing compassionate with difficult coworkers, helping someone every day, practicing consistentself-care, or remaining positive when things get challenging. What you write depends entirely onyour own values, aspirations, experiences, and preferences.My intentions and goals for the next six months:Personal strengths that will help me with these intentions:People who will support me in these commitments:Things that will make it difficult to keep these intentions:How I will feel if I do not follow through on these intentions: 2018-2020 Rebecca Zelis Contact rebecca@rebeccazelis.com
PlanningSelf-care is often presented as an ‘escape’ from daily life and challenges. We propose something different– that good self-care is a sincere commitment to what you value. Sometimes a spa day, your favorite junkfood, or a late night drinking with friends is the right way to rejuvenate yourself. Other times, renewingyour commitment to what you care deeply about is the way to ensure you feel well, and positive aboutyour life.Areas I feel are prioritiesWhy these are importantActivities and experiences that are meaningful to meWhat might make these difficult to doThings I want to do, but might put on hold for nowWhy putting these off might be hard 2018-2020 Rebecca Zelis Contact rebecca@rebeccazelis.com
CommunityPracticing sustainable self-care is essential to being part of a community. How you handle personalconflicts, balance work and relationships, and manage expectations, will be a big impact on the health ofyour community and on your personal experience.What are my expectations as a part of my family and community?What are the unique strengths I can offer?What is my personal commitment to inclusivity? How, specifically, will I show this in my actions?What interactions make me feel frustrated with another person?What are important boundaries to me?YOU CANN OT CHAN GE T HE WO R L D, B U T YOU CA N C H A N GE TH E M OM E N T.THE P OWE R O F OUR COLLECT IV E M OM E N TS WIL L TH E N C H A N GE TH E WO R L D. 2018-2020 Rebecca Zelis Contact rebecca@rebeccazelis.com
CommunityIt is our individual responsibility as a part of any community – whether a school, family unit,personal relationship, business, neighborhood, or country – to practice self-care to the best ofour ability.This workbook is designed to help you make personal self-care choices with wisdom, understandingthat these decisions can improve your own health and well-being, and the well-being of your family,workplace, and community.The choices we make collectively allow us to take care of each other. As a community we can helppeople feel safe, able to contribute the unique strengths they have to offer, and understand that notall of us will be performing at our best at all times. That’s why we need each other.My personal commitment to myself, and thereby to my community:WO R K O F CA R E PR I N CI P LES:1 .TO CA R E FOR A ND ABOUT OTHERS WE MUST BE AWARE O FT H E I R NE E DS , A ND HAVE THE RESOURC ES TO ACT IN THEIRB EST I NTE R EST.2 . S E LF- CA R E I S ES S ENTIAL FOR INDIVIDUALS TOS U STA I NA BLY PRACTICE CARING FOR OTHERS.3 . M OD E R N LI FE , OUR SOC IETY, WORKPLAC ES, ANDI N STI TUTI ONS , G E NERALLY DO NOT SUPPORT ANI N D I V I DUA L’S WE LL- BEING. THIS MAKES US L ESS ABLE,AS COM M UNI TI ES M ADE UP OF INDIVIDUALS, TO CARE FORE ACH OTHE R .4 . W E CA N CR E ATE CHANGE IN THIS WORL D, BYCO LLECTI V E LY LE A R NING SKIL L S TO CARE FOR OURSELVES ,W I TH THE G OA L OF EF F ECTIVELY AND SUSTAINABLY CARIN GFOR OTHE R S .WORK OF CARE HELPS PEOPLE CONSTRUCT A LIFE THAT SUPPOR TS THEIR WELL-BEING,SO IN TURN THEY CAN SUPPOR T THE HEALTH AND WELL-BEING OF OTHERS. 2018-2020 Rebecca Zelis Contact rebecca@rebeccazelis.com
CommunityWHAT IS A COMMUNITY?ON E WAY OF TH IN K IN G:LO CAT IO NWORKP LAC E/ SC HO O LNEIGHB O R HO O DG ROUP O F PEO PLEAN OT H E R WAY OF TH IN K IN G:T HE RESULT OF OUR CO LLECT IV E EFFORTS ,INCLUDIN G COOP ERAT IO N, CO M M IT M E N T,RESPECT, G EN ER O SIT Y, KIND NESS,AND PRACTIC ING SELF- CA R E AS AR ESPON SIB ILIT Y TO OT HER S.REMEMBER, WE ARE ON AA ND N E E D E VE RYONE TO BE R E ADYTO CONT RI BUTE THE I R PA RT 2018-2020 Rebecca Zelis Contact rebecca@rebeccazelis.com
This workbook is designed to help you make personal self-care choices with wisdom, understanding that these decisions can improve your own health and well-being, and the well-being of your family, workplace, and community. The choices we make collectively allow us to take care of each other. As a community we can help
