Self-Care Assessment

Infants & Toddlers Self & Cultural Understanding Lesson 3 Apply Self-Care Assessment Reflection	WWW.VIRTUALLABSCHOOL.ORG ACTIVITY ID: 14711 Name Certifier Date
This assessment tool provides examples of effective self-care strategies. Each person’s set of self-care strategies will be unique to them. After completing this assessment, choose one item from each area of self-care that you want to more actively incorporate into your plan for self-care. This self-assessment tool can also help identify potential areas of self-care you could strengthen (e.g., are all your self-care techniques in the “physical” or “emotional” sections?). Try to build a balance of self-care strategies across the five main areas. Using the scale below, rate the following areas in terms of frequency: Key: 1 = Never Occurred to Me 2 = Rarely 3 = Every Once in a While 4 = Often 5 = Routinely Physical Self-Care Eat regular meals 1 2 3 4 5 Eat healthfully 1 2 3 4 5 Exercise 1 2 3 4 5 Lift weights 1 2 3 4 5 Practice martial arts 1 2 3 4 5 Get regular medical care for prevention 1 2 3 4 5 Get medical care when needed 1 2 3 4 5 Take time off when you're sick 1 2 3 4 5 Get massages or other bodywork 1 2 3 4 5 Do physical activity that is fun for you 1 2 3 4 5 Get enough sleep 1 2 3 4 5 Wear clothes you like; that make you feel good 1 2 3 4 5 Take a day trip, or mini vacations 1 2 3 4 5 Get away from stressful technology such as e-mail and social media 1 2 3 4 5 Other: 1 2 3 4 5 Psychological Self-Care Make time for self-reflection 1 2 3 4 5 Go to see psychotherapist or counsellor for yourself 1 2 3 4 5 Write in a journal 1 2 3 4 5 Read literature unrelated to work 1 2 3 4 5 Try or do something new 1 2 3 4 5 Take a step to decrease stress in your life 1 2 3 4 5 Notice your inner experience-your dream, thoughts, imagery, feelings 1 2 3 4 5 Let others know different aspects of you 1 2 3 4 5 Engage your intelligence in a new area-go to an art museum, performance, sports event, exhibit, or other cultural event 1 2 3 4 5 Practice receiving from others 1 2 3 4 5 Be curious 1 2 3 4 5 Say no to extra responsibilities sometimes 1 2 3 4 5 Spend time outdoors 1 2 3 4 5 Other: 1 2 3 4 5 Emotional Self-Care Spend time with others whose company you enjoy 1 2 3 4 5 Stay in contact with important people in your life 1 2 3 4 5 Treat yourself kindly (supportive inner dialogue or self-talk) 1 2 3 4 5 Feel proud of yourself 1 2 3 4 5 Reread favorite books, rewatch favorite movies 1 2 3 4 5 Identify and seek out comforting activities, objects, people, relationships, and places 1 2 3 4 5 Allow yourself to cry 1 2 3 4 5 Find things that make you laugh 1 2 3 4 5 Express your anger and frustration in constructive ways 1 2 3 4 5 Other: 1 2 3 4 5 Workplace/Professional Self-Care Take time to eat lunch 1 2 3 4 5 Take time to chat with co-workers on breaks 1 2 3 4 5 Take time to relax at the end of the day 1 2 3 4 5 Identify projects that are exciting, growth-promoting, and rewarding for you and the children in your care. 1 2 3 4 5 Build relationships but also set appropriate limits with children, families and colleagues 1 2 3 4 5 Arrange your learning environment to be comfortable and comforting to you and the children 1 2 3 4 5 Get regular supervision or consultation 1 2 3 4 5 Negotiate for your needs 1 2 3 4 5 Have a peer support group 1 2 3 4 5 Network with other childhood and youth professionals 1 2 3 4 5 Other: 1 2 3 4 5 Spiritual Self-Care Make time for prayer, meditation, reflection 1 2 3 4 5 Spend time in nature 1 2 3 4 5 Participate in a spiritual gathering, community, or group 1 2 3 4 5 Be open to inspiration 1 2 3 4 5 Cherish your optimism and hope 1 2 3 4 5 Sing 1 2 3 4 5 Express gratitude 1 2 3 4 5 Celebrate milestones with rituals that are meaningful to you 1 2 3 4 5 Remember and memorialize loved ones who have died 1 2 3 4 5 Nurture others 1 2 3 4 5 Have inspiring experiences 1 2 3 4 5 Contribute to or participate in causes you believe in 1 2 3 4 5 Read inspirational literature 1 2 3 4 5 Listen to inspiring music 1 2 3 4 5 Other: 1 2 3 4 5 Adapted from the “Self Care Assessment” provided by the Australian Family and Community Services. There are more details and resources on the website on particular kinds of self-care such as mindfulness, breathing, and relaxation. You can even teach some of these self-care strategies to children and youth. You can find it here: Self-care for yourself and your family.

Reflection

WWW.VIRTUALLABSCHOOL.ORG

ACTIVITY ID: 14711

Name

Certifier

Date

This assessment tool provides examples of effective self-care strategies. Each person’s set of self-care strategies will be unique to them. After completing this assessment, choose one item from each area of self-care that you want to more actively incorporate into your plan for self-care. This self-assessment tool can also help identify potential areas of self-care you could strengthen (e.g., are all your self-care techniques in the “physical” or “emotional” sections?). Try to build a balance of self-care strategies across the five main areas. Using the scale below, rate the following areas in terms of frequency:

Key: 1 = Never Occurred to Me 2 = Rarely 3 = Every Once in a While 4 = Often 5 = Routinely

Physical Self-Care

Eat regular meals

1

2

3

4

5
Eat healthfully

1

2

3

4

5
Exercise

1

2

3

4

5
Lift weights

1

2

3

4

5
Practice martial arts

1

2

3

4

5
Get regular medical care for prevention

1

2

3

4

5
Get medical care when needed

1

2

3

4

5
Take time off when you're sick

1

2

3

4

5
Get massages or other bodywork

1

2

3

4

5
Do physical activity that is fun for you

1

2

3

4

5
Get enough sleep

1

2

3

4

5
Wear clothes you like; that make you feel good

1

2

3

4

5
Take a day trip, or mini vacations

1

2

3

4

5
Get away from stressful technology such as e-mail and social media

1

2

3

4

5
Other:

1

2

3

4

5

Psychological Self-Care

Make time for self-reflection

1

2

3

4

5
Go to see psychotherapist or counsellor for yourself

1

2

3

4

5
Write in a journal

1

2

3

4

5
Read literature unrelated to work

1

2

3

4

5
Try or do something new

1

2

3

4

5
Take a step to decrease stress in your life

1

2

3

4

5
Notice your inner experience-your dream, thoughts, imagery, feelings

1

2

3

4

5
Let others know different aspects of you

1

2

3

4

5
Engage your intelligence in a new area-go to an art museum, performance, sports event, exhibit, or other cultural event

1

2

3

4

5
Practice receiving from others

1

2

3

4

5
Be curious

1

2

3

4

5
Say no to extra responsibilities sometimes

1

2

3

4

5
Spend time outdoors

1

2

3

4

5
Other:

1

2

3

4

5

Emotional Self-Care

Spend time with others whose company you enjoy

1

2

3

4

5
Stay in contact with important people in your life

1

2

3

4

5
Treat yourself kindly (supportive inner dialogue or self-talk)

1

2

3

4

5
Feel proud of yourself

1

2

3

4

5
Reread favorite books, rewatch favorite movies

1

2

3

4

5
Identify and seek out comforting activities, objects, people, relationships, and places

1

2

3

4

5
Allow yourself to cry

1

2

3

4

5
Find things that make you laugh

1

2

3

4

5
Express your anger and frustration in constructive ways

1

2

3

4

5
Other:

1

2

3

4

5

Workplace/Professional Self-Care

Take time to eat lunch

1

2

3

4

5
Take time to chat with co-workers on breaks

1

2

3

4

5
Take time to relax at the end of the day

1

2

3

4

5
Identify projects that are exciting, growth-promoting, and rewarding for you and the children in your care.

1

2

3

4

5
Build relationships but also set appropriate limits with children, families and colleagues

1

2

3

4

5
Arrange your learning environment to be comfortable and comforting to you and the children

1

2

3

4

5
Get regular supervision or consultation

1

2

3

4

5
Negotiate for your needs

1

2

3

4

5
Have a peer support group

1

2

3

4

5
Network with other childhood and youth professionals

1

2

3

4

5
Other:

1

2

3

4

5

Spiritual Self-Care

Make time for prayer, meditation, reflection

1

2

3

4

5
Spend time in nature

1

2

3

4

5
Participate in a spiritual gathering, community, or group

1

2

3

4

5
Be open to inspiration

1

2

3

4

5
Cherish your optimism and hope

1

2

3

4

5
Sing

1

2

3

4

5
Express gratitude

1

2

3

4

5
Celebrate milestones with rituals that are meaningful to you

1

2

3

4

5
Remember and memorialize loved ones who have died

1

2

3

4

5
Nurture others

1

2

3

4

5
Have inspiring experiences

1

2

3

4

5
Contribute to or participate in causes you believe in

1

2

3

4

5
Read inspirational literature

1

2

3

4

5
Listen to inspiring music

1

2

3

4

5
Other:

1

2

3

4

5

Adapted from the “Self Care Assessment” provided by the Australian Family and Community Services. There are more details and resources on the website on particular kinds of self-care such as mindfulness, breathing, and relaxation. You can even teach some of these self-care strategies to children and youth. You can find it here: Self-care for yourself and your family.