instructions
Over the course of the program you have had an opportunity to develop your practice of self-care. The word “practice” is chosen deliberately, as your practice of self-care will be a lifelong endeavor. Incorporating a practice of self-care into your professional career as a social worker is a key aspect of your ability to be an effective agent of change in a demanding profession. However, the essential aspect of self-care is not to increase your productivity, but to preserve and enhance your own well-being. This assignment includes reflection on your self-care practices and development of a self-care plan that you will carry beyond graduation.
- Reflect on the self-care strategies that you have employed throughout your program. Identify any strategies that you plan to incorporate into your self-care plan moving forward. Try to identify practices in each of the following areas: mind, body, emotions, spirit, work, and relationships.
- Reflect on the barriers to self-care that you have encountered and describe how you will deal with these barriers moving forward.
- Finally, prepare an ‘Emergency Self-Care Plan’. Having a regular plan of self-care as you’ve developed in Step 1 above can reduce stress and do much to aid in your well-being. Dr. Elaine Rinfrette developed a tool to use when you experience extreme stress or emergencies (see Links to an external site.http://socialwork.buffalo.edu/content/dam/socialwork/home/self-care-kit/emergency-self-care-worksheet.pdf Links to an external site.). Preparing for a crisis can help you when you are overwhelmed. In developing an emergency self-care plan, Dr. Rinfrette suggests that you consider the following:
- Make a list of what you can do when you are upset that will be good for you.
- What will help me relax? For example, breathing, muscle relaxation, music, reading for fun, watching a movie, exercising, taking a walk
- What do I like to do when I’m in a good mood? List all the things you like to do so you remember what they are when you need to think of something to do.
- What can I do that will help me throughout the day? For example, avoid too much caffeine if feeling anxious, remember to breathe, watch my thoughts, stay in the moment
- Other: What else do YOU need to do that is specific to YOU?
- Make a list of people you can contact if you need support or distraction. For example, your best friend, other friends, sibling, parent, grandparent, other relative, therapist, priest/minister/rabbi/imam, etc. Then, divide the list of people into categories by asking yourself the following questions:
- Who can I call if I am feeling depressed or anxious?
- Who can I call if I am lonely?
- Who will come over to be with me if I need company?
- Who will listen?
- Who will encourage me to get out of the house and do something fun?
- Who will remind me to follow my self-care plan?
- Next, make a list of positive things to say to yourself when you are giving yourself a hard time. Example of negative self-talk:
- “I got a B- on the paper; that proves that I shouldn’t be in graduate school.” CHANGE to: “That is a good grade. I will work on getting a better one.”
- “I do not understand research methods; I am so dumb.” CHANGE to: “A lot of students are having a problem with this course. Maybe we should start a study group to help each other.”
- “I can’t get all this work done. I should just drop out.” CHANGE to: “I will develop a schedule so that I can get this all done.” “I can check with other students for ideas.” “I can get some feedback from the professors that might help me do the assignments.” Try to think about what you would say to a client with the same struggling and apply it to yourself.
- Next, make a list of who and what to avoid when you are having a hard time. Examples of people to avoid:
- Make a list of what you can do when you are upset that will be good for you.
- My partner broke up with me. I will not call my sister, as she always hated him. She’ll be happy he’s gone.
- I didn’t get my assignment in on time and I’m worried about my grade. I will not call my dad. He is a stickler for doing things in advance so that they are never late. He’ll just give me a hard time.
- I am discouraged about my grades. I won’t call my best friend because she’ll just tell me not to worry about it and to quit school if it’s such a hassle.
Not everyone can be supportive or helpful with every situation. Go to the ones who can be supportive about the specific issues you are dealing with. Examples of things to avoid:
- I should not stay in bed all day.
- I should not stay in the house all day.
- I should not sit in the dark during the day.
- I should not listen to sad music.
- I should not drink too much alcohol.
