Self-Care Workbook

An introduction to self-care: what is it?

Self-care is the intentional practice of maintaining health and preventing and coping with disease, illnesses, and disability. This can be through a therapist's support or one's own devices (World Health Organization, 2022).

These practices recognize personal needs and make choices that prioritize activities that make an individual happy. Self-careSelf-care ultimately works to cultivate a positive relationship and build resilience to life's many challenges.

Self-care can include reading, gardening, shopping, taking bubble baths, getting quality sleep, going to the gym, and increasing social connections.

The great thing about self-care is that it is entirely up to the individual. All it needs to do is make the person happy and content and contribute positively to their wellbeing. Check below for some more ideas on self-care!

The benefits of self-care on mental health

There are many benefits to self-care and its impact on psychological well-being. If you want a more detailed version of the benefits, you can check out this link to our Self-Care Plan.

• Stress reduction
• Improved mood
• Enhanced resilience
• Prevention of burnout
• Increased self-esteem
• Better mental clarity
• Healthy coping mechanisms
• Improved relationships
• Increased productivity
• Overall life satisfaction

Applying this care plan template can enhance your practice and client achievements. It guides clients in establishing actionable steps for their improvement.

How to use this Self-Care Workbook

Utilizing this workbook is simple! We've created a simple step-by-step instruction set for you to follow when using this with your clients. Check it out below:

Step one: Download the workbook

You can do this by following the link below. That will take you to a document you can download onto your device for online completion or a printable version for your clients to use at home. However you choose to use this workbook, Carepatron has got you covered.

Step two: Talk with your client

We recommend that you chat with your client before beginning this workbook. It's a good idea to walk through the workbook with your patients to understand how they perceive the work they will complete. You can talk about any ideas they might have, what they might engage with, and if they have any questions.

Step three: Decide how you are going to move forward

Having an open conversation about how the client should fill in this workbook will support you in building rapport. You know the client the best. If you think you should supervise what they fill out the form with, that's fine. The workbook will still be helpful if you decide this is a homework task supporting other mental health treatments.

Step four: Store the workbook

If you retain a copy of this workbook once completed, you can rely on Carepatron. Storing this paper confidentially with our secure OS system has never been more accessible. If you decide to do this workbook again in a few months, you can reflect on your progress!

When can mental health professionals use this resource?

The great thing about this self-care workbook is that it can be used to identify ways to cope through activities that make the individual happy. It can be used within the mental health field in several ways. Here are a few:

Therapeutic intervention

A therapist can use this worksheet as a therapeutic intervention during sessions. Those who are living with psychological issues impacting their mood can use this worksheet to develop a care plan that works alongside their current suggestions for psychological support.

Preventative care

Counselors can use this free care planner resource as a preventative care option for clients who may be at risk of psychological distress. This can help individuals maintain their psychological well-being before they reach a breaking point.

Support groups

You can also use these worksheets in group settings. This way, individuals may feel inclined to support each other on their journey and offer ideas on wellness. You can separate the worksheets into different sections to manage what you focus on weekly during sessions.

Workshops

Another way that this care planner may be significantly appreciated is by teachers of students who are going through a difficult time in their lives. During middle and high school, students can be urged to reflect on their awareness of their current self-care practices.

You may also urge these skills to individuals attending seminars about self-care. When discussing the importance of the self-care process, you can utilize this resource to walk through the critical information it can hold for personal use.

Examples of self-care activities

There are a range of self-care activities that you can suggest to your clients or even explore with them during your sessions together. Here are a few examples:

Exercise

Exercise is an essential form of self-care. This activity benefits an individual's physical well-being and mental and emotional aspects.

According to the Mental Health Foundation (2023), physical activity can support an increase in energy levels and mental alertness and a shift towards a positive mindset. They also suggest that even 10 minutes alone will do wonders for an individual.

Exercise can consist of running and walking, which most people typically engage in. However, it can also include mindful stretching, yoga, and other low-impact exercises supporting blood flow.

Mindfulness meditation

Those choosing to be more in tune with their mental, emotional, and spiritual health can engage in mindfulness meditation. These interventions usually have various benefits, including cognitive, psychological, and physical well-being (Sawyer, 2023). Mindfulness interventions help prevent stress and burnout.

Mindfulness meditation may include self-compassion, gratitude, and other activities, such as reaching out to friends and family (Sawyer, 2023).

Reading

Reading is one of those things; you either love it or hate it. However, reading has many benefits that can support overall positive well-being. Whether you are reading a magazine, book, short story, or article, as long as it holds some personal interest, you are all set!

Reading allows individuals to escape the realities of what is going on in their personal lives (Reading as a Form of Self-Care: Getting Lost in a Story, n.d.). When reading, individuals can develop skills such as empathy and imagination, improve sleep, and decompress.

Especially when things might be difficult, reading supports being able to focus on something else. This can be helpful for those who find themselves living with upsetting psychological concerns such as depression and social anxiety.

Hobbies

Hobbies are often forgotten when it comes to practicing self-care. Dedicating time to activities you have passion for is a vital part of the self-care ritual you create. Hobbies are great when it comes to self-help. This is because they are personal. These activities are often really engaging, allowing individuals to decompress and find inspiration elsewhere in their lives.

Hobbies may include knitting, baking, gardening, being in nature, painting, gym, and reading. Creating something can also help individuals focus on something else and feel happy about the result.

Other ideas

It's important to remember that self-care looks different to everyone. What works for some students might not be helpful for your colleagues. It is about balancing the things you enjoy doing with your everyday requirements. They are a sustainable way to enhance your coping skills and create balance.

References

Mental Health Foundation. (2023). How to Look After Your Mental Health Using Exercise. Www.mentalhealth.org.uk. https://www.mentalhealth.org.uk/explore-mental-health/publications/how-look-after-your-mental-health-using-exercise#:~:text=Physical%20activity%20has%20a%20huge

Reading as a Form of Self-Care: Getting Lost in a Story. (n.d.). Frostbeard Studio. Retrieved February 1, 2024, from https://www.frostbeardstudio.com/blogs/news/reading-as-a-form-of-self-care-getting-lost-in-a-story#:~:text=Enjoying%20a%20book%20is%20a

Sawyer, H. (2023). Mindfulness: Strategies to implement targeted self-care. Journal of Interprofessional Education & Practice, 100614. https://doi.org/10.1016/j.xjep.2023.100614

World Health Organization. (2022). Self-care interventions for health. Www.who.int. https://www.who.int/health-topics/self-care#tab=tab_1