Self-Care Wheel Worksheet

Based on the results of your Self-Care Assessment, please list specific self-care behaviors in each of the six categories you feel are going well and specific behaviors you would like to improve.

 

 

 

 

 

 

 

 

Physical

• Areas that are going well:
• eat regular
• get regular medical care for prevention
• get medical care when needed
• take time to be sexual-with yourself, with a partner
• wear clothes you like
• take day trips or mini trips
• make time away from telephone
• take time off when needed
• get enough sleep
• take vacations

 

 

 

 

 

• Areas to improve:
• eat healthy
• get massages
• dance, swim, walk, run, play sports, sing, or do some other physical activity that is fun
• excercise

 

 

 

Psychological

• Areas that are going well:
• read literature
• so something at you are not the expert in or in charge
• notice your inner experience-listen to your thought, judgments, beliefs, attitudes, feelings
• let others know different aspects of you

 

 

 

• Areas to improve:
• make time for self reflection
• have your own personal psychotherapy
• write in a journal
• decrease stress in your lie
• engage your intelligence in a new area, e.g. go to an art museum, history exhibit, sport event, auction, theater performance
• practicing receiving from others
• be curious
• say ‘no’ to extra responsibilities sometimes

Emotional

• Areas that are going well:
• Give your self affirmations, praise yourself
• love yourself
• re-read favorite books, re-view favorite movies
• identify comforting activities, objects, people, relationships, places and seek them out
• allow yourself to cry
• find things to make you laugh
• paly with children

 

 

 

• Areas to improve:
• Spend time with others whose company you enjoy
• Stay in contact with important people your life
• Express your outrage in social action, letters, and donations marches, protest

 

 

 

 

Spiritual

• Areas that are going well:
• Spend time with nature
• Find a spiritual connection or community
• Be open to inspiration
• Cherish your optimism and hope
• Be aware of non material aspects of life
• Try in times not to be in charge or the expert
• Be open to not knowing
• Identify what is meaningful to you and know its place in your life
• Pray
• Sing
• Spend time with children
• Have experiences of awe
• Contribute to caused in which you believe
• Read inspirational literature (talks, music, etc.)

 

 

 

 

• Areas to improve:
• Make time for reflection
• meditate

 

 

 

Personal

• Areas that are going well:
• Learn who you are
• Figure out what you want in life
• Plan short and long-term goals
• Make a vision board
• Go on dates
• Spend time with family

 

 

 

 

• Areas to improve:
• Foster friendships
• Get coffee with a friend
• Get out of debt
• Just relax

 

Professional

• Areas that are going well:
• Take a break during the workday (e.g. lunch)
• Take time to chat with co-workers
• Make quite time to complete tasks
• Identify projects or tasks that are exciting ad rewarding
• Set limits with your clients and colleagues
• Balance your caseload so that no one day or part of a day is “too much”
• Arrange your workspace so it is comfortable and comforting
• Get regular supervision or consultation
• Develop a non-trauma area of professional interest

 

 

 

 

 

• Areas to improve:
• Negotiate for your needs (benefits, pay raise)
• Have a peer support group