Use this worksheet to assess your self-care. Answer the questions below and give as much detail as possible to really understand what s making you feel stressed, to know what you re making a priority and to acknowledge what habits you ve developed (or not developed). How would you describe your current levels of self-care? What would you like to change in your life? Think about what you would like to do more of and what you would like to do less of. What is causing you stress right now and is there anything which you can do to reduce this stress?
What does your average morning routine look like? Think about what habits you ve developed and what your energy levels are like in the morning. What is holding you back from being the person you wish to be or living the life you wish to live? Are you feeling overwhelmed and or are you lacking energy? What do you think is causing this and what can you do to feel more alive and happier? Next, we are going to dive in a little deeper by looking at the five dimensions of self-care. Read each statement below and make a mark next to the items which relate to you.
Physical self-care is simply anything related to your body. Such as exercising regularly, getting enough sleep and eating nourishing and healthy food. Listen to what your body is telling your, how do your muscles feel, do you need to stretch or have a massage? I get 8 hours of sleep every night I keep hydrated and drink at least 7 glasses of water a day I stay healthy and eat 5 portions of fruit and veg every day I keep active by moving my body daily (at least 30 minutes of exercise a day) I feel confident, comfortable and happy every day in the outfit which I choose to wear I brush my teeth for at least 2.5 minutes every morning and evening and floss regularly I skip breakfast because I m either not hungry in the morning or I m too busy to eat I eat processed foods daily I find myself constantly overeating to a point where I feel bloated or even sick I tend to drink alcohol every day I don't visit my doctor, instead I wait for the issue or pain to pass I have trouble falling asleep and or waking up in the morning
Emotional self-care is being aware of and nurturing your feelings. Think about how your schedule looks and see if you re taking on too much work. Do you remember the last time you done something you love? I make time every day to do the things which I enjoy Make time for self-reflection, such as journaling I m grateful for the people in my life and for the things in my life I feel self-motivated and passionate I laugh and smile everyday I repeat positive, motivating and encouraging affirmations to myself daily I feel pressured to do or say certain things because other people think I should I find it difficult to ask for help I often find myself saying yes to things which I don't have time for or which don't make me happy I find it hard to forgive others and to forgive myself I always compare myself to others and believe the grass is greener on the other side I am overly critical and harsh to myself and the things which I say to myself I would never say to my best friend
Mental self-care is finding something which encourages intellectual and creative stimulation. The activities resemble those which we did as children, such as drawing, writing and designing. How much do you use your imagination? Are you depriving your inner child from such activities? I take at least four breaks from my desk/work to stretch and to refresh my mind I keep my mind stimulated with activities such as reading, writing, gardening, puzzles I make time every day to unwind and let my mind relax I feel excited when I come up with new ideas and when new opportunities arise I am a creative person and I love to express my unique self through my creativity I enjoy writing a bucket list or a to do list do keep my mind motivated I am very indecisive and I m not clear on what I want most of the time I blame other people for my status and my problems I can get so overwhelmed that I end up feeling stressed and or not taking action I feel bored in my daily routine and I feel stuck in my life I rarely teach myself anything new or attend classes to learn something different I hardly ever read or keep my mind stimulated with metal activities
Social self-care is your engagement with other people. Everyone needs social interaction, no matter how much of an introvert you are. It s about finding the amount of connection which is right for you. Do you feel bad for not seeing your friends more often? Do you crave some quality time with a relative? I stay in contact with the most important people in my life, no matter how far away they are from me I shield myself from negativity, in the real world and online by unfriending negative influences on social media I have close friends and or family who I can share things with I tell the people who I love, that I love them I spend quality time with those who are important to me (partner, parents, grandparents, best friends etc.) I feel balanced in my personal and social life by making time for myself and time to see those I love I feel alone in many areas of my life and I feel like I m searching for people who I can relate to. I often put other people's needs before my own I don't tend to compliment others who tell them what I appreciate about them I need to have a catch up with my tribe, whether it s a night in or a night out, I don't mind I just need a social catch up I usually find myself too busy to visit my family or hang out with my friends I miss spending time with (insert name) I should really pick up the phone and arrange a date to hang out
Spiritual self-care is your relationship and recognition with something much bigger than yourself. Generally, it s thought to be the same as religious and spiritual beliefs yet this is just one way of practicing and expressing spiritual self-care. I practice mindfulness by doing yoga, meditation, gardening, or any other activity which allows me to feel connected and find more meaning in life I have a purpose in life, whether that be big or small I listen to peaceful (or my favourite) music to relax and reset my mind I give to those less fortunate than me, whether that be my time or my money I feel a sense of belonging and have a connection to something greater than myself, be that a community, a sport, a career, a hobby or other people. I know what my values and beliefs are and I allow them to guide me through everyday life I often feel anxious and my mind is restless I find myself feeling lost and have no sense of belonging The whole finding your purpose thing leaves me feeling a little lost I hardly ever practice mindfulness and I often find myself in the past or in the future but rarely in the present moment I m unsure of what my true values are and I tend to find myself copying those around me I feel no connection to anything in life other than myself