Summary Resilience Module 6: Self-Care Planning

Resilience 6: Self-Care Planning

This is a summary of the module Resilience 6: Self-Care Planning for your reference

This module covers self-care - how you can take care of yourself to further build your resilience. You’ll create a Self-Care Plan that addresses all aspects of your health - some you’ve likely considered and others that may be new to you.

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One way to think about your complete health is to include the following dimensions. Each of them may contribute to your well-being:

  • Physical 

  • Emotional 

  • Intellectual  

  • Spiritual 

  • Occupational 

  • Environmental 

  • Financial 

  • Community

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Here are some examples of the way each dimension might be included in a self-care plan:

  • Physical - Doing push-ups every day to improve strength

  • Emotional - Going to a therapist for anxiety management

  • Intellectual - Reading 20-30 minutes a day

  • Spiritual - Praying or meditating

  • Occupational - Creating a work-life balance

  • Environmental - Using a water filter

  • Financial - Using a spreadsheet or app to budget

  • Community - Volunteering with a local group

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You can think of the parts of your health like a wheel. This wheel has 8 dimensions of wellness. If you only focus on a few aspects of your health, it isn’t well-balanced.

The wheel is numbered 1-10. These numbers are used in the Wellness Wheel exercise found in your Resilience Workbook. You will rank each area of health as 1 (very unsatisfied) to 10 (very satisfied). This practice can help you visualize areas of your life that you excel in, and others that might require more attention.

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The better your dimensions of health are balanced, the smoother the wheel “rolls.” You likely will not have a completely balanced wheel to start, but the focus should be to find some balance in your wheel.

Remember, the goal is not to rank all your areas of health as 10’s, but to find as much balance as possible in your wheel.

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To get a better idea, let's return to our friend, Sally.

This wheel represents Sally’s current health. She is very satisfied with her physical health–she improved her cholesterol and blood sugar levels through nutrition, exercise, and other lifestyle changes. However, she feels somewhat unsatisfied with her emotional and occupational health, making her wheel less circular and smooth. 

Ideally, her wheel would look more like this picture. With all areas of her health more balanced and less jagged. 

After reviewing all 8 dimensions of her health, Sally realizes she has been so focused on exercise and nutrition, that she has not worked on her emotional and occupational health. She has been staying late at work with few breaks because she wants to impress her boss. Her attempts to find favor with her boss have also made her anxious. 

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What could Sally do to improve her occupational and emotional health?

Some of the ways she can improve her emotional and occupational health are to:

Take 10-minute breaks and listen to her favorite music - taking breaks are a great way to decompress when you are feeling overwhelmed.

Have a better work-life balance, like leaving no later than 5:30 pm - having a work-life balance is helpful for both stress management as well as improving job satisfaction.

Practice mindfulness before work- starting the day off with a calming practice like mindfulness can make any stressful situations more manageable.

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Now it’s your turn! Go to your Resilience Workbook and complete your Wellness Wheel.

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What do you notice about your wheel? Which areas are you more or less satisfied with? Is your wheel jagged or smooth?

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You can now start on your Self-Care Plan. 

You will write down activities for each area of your health. The goal is to create a more  balanced wheel. For full instructions, go to the Self-Care Plan exercise in your Resilience Workbook.

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Use your Self-Care Plan as a way to work towards balance in all areas of your health.

As your wheel shifts throughout your life, adjust the Self-Care Plan and continue to add activities that balance your well-being.