勛圖厙

Reflection
Reflection

Self-Care Assessment

勛圖厙 Preschool Self & Cultural Understanding Lesson 3 Apply Self-Care Assessment
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This assessment tool provides examples of effective self-care strategies. Each persons 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

  1. Eat regular meals
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  2. Eat healthfully
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  3. Exercise
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  4. Lift weights
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  5. Practice martial arts
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  6. Get regular medical care for prevention
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  7. Get medical care when needed
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  8. Take time off when you're sick
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  9. Get massages or other bodywork
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  10. Do physical activity that is fun for you
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  11. Get enough sleep
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  12. Wear clothes you like; that make you feel good
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  13. Take a day trip, or mini vacations
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  14. Get away from stressful technology such as e-mail and social media
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  15. Other:
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Psychological Self-Care

  1. Make time for self-reflection
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  2. Go to see psychotherapist or counsellor for yourself
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  3. Write in a journal
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  4. Read literature unrelated to work
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  5. Try or do something new
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  6. Take a step to decrease stress in your life
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  7. Notice your inner experience-your dream, thoughts, imagery, feelings
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  8. Let others know different aspects of you
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  9. Engage your intelligence in a new area-go to an art museum, performance, sports event, exhibit, or other cultural event
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  10. Practice receiving from others
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  11. Be curious
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  12. Say no to extra responsibilities sometimes
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  13. Spend time outdoors
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  14. Other:
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Emotional Self-Care

  1. Spend time with others whose company you enjoy
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  2. Stay in contact with important people in your life
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  3. Treat yourself kindly (supportive inner dialogue or self-talk)
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  4. Feel proud of yourself
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  5. Reread favorite books, rewatch favorite movies
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  6. Identify and seek out comforting activities, objects, people, relationships, and places
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  7. Allow yourself to cry
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  8. Find things that make you laugh
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  9. Express your anger and frustration in constructive ways
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  10. Other:
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Workplace/Professional Self-Care

  1. Take time to eat lunch 
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  2. Take time to chat with co-workers on breaks
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  3. Take time to relax at the end of the day
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  4. Identify projects that are exciting, growth-promoting, and rewarding for you and the children in your care.
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  5. Build relationships but also set appropriate limits with children, families and colleagues
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  6. Arrange your learning environment to be comfortable and comforting to you and the children
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  7. Get regular supervision or consultation
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  8. Negotiate for your needs
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  9. Have a peer support group
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  10. Network with other childhood and youth professionals
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  11. Other:
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Spiritual Self-Care

  1. Make time for prayer, meditation, reflection
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  2. Spend time in nature
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  3. Participate in a spiritual gathering, community, or group
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  4. Be open to inspiration
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  5. Cherish your optimism and hope
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  6. Sing
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  7. Express gratitude
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  8. Celebrate milestones with rituals that are meaningful to you
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  9. Remember and memorialize loved ones who have died
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  10. Nurture others
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  11. Have inspiring experiences
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  12. Contribute to or participate in causes you believe in
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  13. Read inspirational literature
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  14. Listen to inspiring music
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  15. Other:
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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: