Mental Health & Work Recovery · Strategies · Resources
My Self-care Plan
Name: ________________________________
"I make the rest of my life – the best of my life” ~Louise L. Hay~
My Self-Care Plan By Mandi Buckner Designed by Huong Lu Š Sheridan College 2015
Published by Sheridan College 4180 Duke of York Blvd Mississauga, Ontario L5B 0G5 905-845-9430 All rights reserved. No part of this material may be reproduced or duplicated without written permission.
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Table of Contents Introduction
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Emotional Dimension
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Occupational Dimension
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Financial Dimension
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Social Dimension
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Spiritual Dimension
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Physical Dimension
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Intellectual Dimension
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Environmental Dimension
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Notes
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References and Credits
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Introduction This mental health and wellness self-care plan is designed for you to develop and work on achievable goals at your own pace. It will support you in identifying activities and practices that support your well-being and help you to sustain positive self-care in the long-term. It is meant to be a dynamic workbook that is continually modified and updated as your goals change and evolve. Wellness is a guiding principle that can be used in many ways to help us organize, understand, and balance our own human growth and development. “Everything we do, every decision we make, every thought we think, and every attitude and belief we hold fits into this framework made up of Eight Dimensions of Wellness” (SAMHSA, 2014). Wellness is…
a direction in which by its nature, moves us toward a more proactive, responsible and healthier existence.
the integration of the body, mind and spirit.
the loving acceptance of ourselves today and the exciting free search for who we choose to become tomorrow.
living by choice; a completion of the daily decisions we make that lead us to that person we choose to become. (Wayne State University Counseling and Psychological Services)
What is a self-care plan? A recovery self-care plan incorporates all areas of our lives. This self-care plan is designed to guide and support you through your experience with mental health and your return to work. You are the person in charge of this plan.
Why are you creating a self-care plan? Most times, mental health challenges make it seem difficult to set a goal. It might feel almost impossible to think about the things that you hope for or care about. But, goal-setting is an important part of wellness, no matter where you are on your path to recovery. Work on what you can, when you can.
How do you create a self-care plan? Your plan is to be holistic and comprehensive; however, you have the freedom to design your self-care plan as you see fit. A goal-setting template for each dimension is provided in which you can modify.
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Some Considerations
It helps to start small and work up to larger goals. You might want to begin by setting one small goal for yourself at the beginning of each day. As you become more confident, look at the different areas of your life and think about your short and long term goals.
Expect to take risks and make mistakes. Both courage and humility are essential to success.
You may use some of the following questions to determine your goals and implement your self-care plan:
What am I doing now that is working for me and that I want to continue?
What might I be doing that is not working for me and would like to change?
What do I care about, or what did I care about before my experience with mental health or diagnosis?
Where do I want my life to go?
What brings me joy?
What are my dreams and hopes?
Examples Short term goals
Be out of bed by __:00 a.m.
Finish one chore or task.
Join a yoga class/ local gym.
Long term goals
Run a 10 km marathon.
Get more training in your profession.
Build a relationship with friends or family.
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EMOTIONAL DIMENSION Coping effectively with life and creating satisfying relationships (SAMHSA, 2014). This dimension is having the ability to acknowledge and accept a wide range of feelings in oneself, as well as in others. It is being able to freely express and manage one’s own feelings to develop positive selfesteem in order to arrive at personal decisions based upon the integration of one’s attitudes and behaviours (Wayne State University Counseling and Psychological Services). When setting and working on EACH GOAL, write brief reflections about your progress by considering the following questions: Purpose: Why do I want to achieve this goal? Resources: What do I need to accomplish this goal? Results: What are the benefits of making this change?
Goal(s)
Type of Goal (Eg. 1-time goal, ongoing, short-term, long-term goals, etc.)
Your resources: _______________________________________________________________________________________ ____________________________________________________________________________________________________ ____________________________________________________________________________________________________ ____________________________________________________________________________________________________
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OCCUPATIONAL DIMENSION Personal satisfaction and enrichment derived from one’s work – being productive, achieving personal and organizational goals (SAMHSA, 2014). A critical part of the returning to work process is a development of a workplace plan. Consider developing mental health and wellness goals for your return to work and in the workplace.
When setting and working on EACH GOAL, write brief reflections about your progress by considering the following questions: Purpose: Why do I want to achieve this goal? Resources: What do I need to accomplish this goal? Results: What are the benefits of making this change? Goal(s)
Type of Goal (Eg. 1-time goal, ongoing, short-term, long-term goals, etc.)
Your resources: _______________________________________________________________________________________ ____________________________________________________________________________________________________ ____________________________________________________________________________________________________ ____________________________________________________________________________________________________
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FINANCIAL DIMENSION Satisfaction with current and future financial situations. (SAMHSA, 2014). This dimension deals with the intricate balance of the mental, spiritual and physical aspects of money. This unique combination is an ideal way to examine and create a financial plan. Financial wellness is having an understanding of your financial situation and taking care of it in such a way that you are prepared for financial changes (Definition of Wellness.com, 2013). When setting and working on EACH GOAL, write brief reflections about your progress by considering the following questions: Purpose: Why do I want to achieve this goal? Resources: What do I need to accomplish this goal? Results: What are the benefits of making this change? Goal(s)
Type of Goal (Eg. 1-time goal, ongoing, short-term, long-term goals, etc.)
Your resources: _______________________________________________________________________________________ ____________________________________________________________________________________________________ ____________________________________________________________________________________________________ ____________________________________________________________________________________________________
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SOCIAL DIMENSION Developing a sense of connection, belonging, and a well-developed support system (SAMHSA, 2014). This dimension involves developing friendships, relationships, the ability to interact comfortable with others and generally works for harmony in personal and community environments (Wayne State University Counseling and Psychological Services).
When setting and working on EACH GOAL, write brief reflections about your progress by considering the following questions: Purpose: Why do I want to achieve this goal? Resources: What do I need to accomplish this goal? Results: What are the benefits of making this change? Goal(s)
Type of Goal (Eg. 1-time goal, ongoing, short-term, long-term goals, etc.)
Your resources: _______________________________________________________________________________________ ____________________________________________________________________________________________________ ____________________________________________________________________________________________________ ____________________________________________________________________________________________________
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SPIRITUAL DIMENSION Expanding our sense of purpose and meaning in life (SAMHSA, 2014). This dimension emphasizes the willingness to seek meaning and purpose in human existence and being open to diverse multi-cultural beliefs and backgrounds. Being spiritually sound enables one to seek out the perfect harmony between that, which lies within one’s own spirit as well as with outside forces that coexist (Wayne State University Counseling and Psychological Services).
When setting and working on EACH GOAL, write brief reflections about your progress by considering the following questions: Purpose: Why do I want to achieve this goal? Resources: What do I need to accomplish this goal? Results: What are the benefits of making this change? Goal(s)
Type of Goal (Eg. 1-time goal, ongoing, short-term, long-term goals, etc.)
Your resources: _______________________________________________________________________________________ ____________________________________________________________________________________________________ ____________________________________________________________________________________________________ ____________________________________________________________________________________________________
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PHYSICAL DIMENSION Recognizing the need for physical activity, diet, sleep, and nutrition (SAMHSA, 2014). This dimensions aims to maintain a healthy quality of life that allows us to get through our daily activities without undue fatigue or physical stress. It also highlights the ability to recognize that our behaviours have a significant impact on our wellness and adopting healthful lifestyles (University of California, 2014).
When setting and working on EACH GOAL, write brief reflections about your progress by considering the following questions: Purpose: Why do I want to achieve this goal? Resources: What do I need to accomplish this goal? Results: What are the benefits of making this change?
Goal(s)
Type of Goal (Eg. 1-time goal, ongoing, short-term, long-term goals, etc.)
Your resources: _______________________________________________________________________________________ ____________________________________________________________________________________________________ ____________________________________________________________________________________________________ ____________________________________________________________________________________________________
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INTELLECTUAL DIMENSION Recognizing creative abilities and finding ways to expand knowledge and skills (SAMHSA, 2014). This dimension focuses on the strong desire to learn from challenges and experiences. It encourages ongoing intellectual growth, and creative yet stimulating mental activities which provide the foundation to discover, process, and evaluate information (Wayne State University Counseling and Psychological Services).
When setting and working on EACH GOAL, write brief reflections about your progress by considering the following questions: Purpose: Why do I want to achieve this goal? Resources: What do I need to accomplish this goal? Results: What are the benefits of making this change?
Goal(s)
Type of Goal (Eg. 1-time goal, ongoing, short-term, long-term goals, etc.)
Your resources: _______________________________________________________________________________________ ____________________________________________________________________________________________________ ____________________________________________________________________________________________________ ____________________________________________________________________________________________________
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ENVIRONMENTAL DIMENSION Good health by creating and surrounding yourself with positive, stimulating environments that support well-being (SAMHSA, 2014). This dimension focuses on our need for an environment that contributes to our sense of harmony and well-being. Environmental wellness also includes spending time in nature as part of an overall wellness plan (University of California, 2014). When setting and working on EACH GOAL, write brief reflections about your progress by considering the following questions: Purpose: Why do I want to achieve this goal? Resources: What do I need to accomplish this goal? Results: What are the benefits of making this change?
Goal(s)
Type of Goal (Eg. 1-time goal, ongoing, short-term, long-term goals, etc.)
Your resources: _______________________________________________________________________________________ ____________________________________________________________________________________________________ ____________________________________________________________________________________________________ ____________________________________________________________________________________________________
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Notes
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References 1.
DefinitionofWellness.com (2013). Dimensions of wellness: Financial wellness. Retrieved from http:// definitionofwellness.com/dimensions-of-wellness/financial-wellness/
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Substance Abuse and Mental Health Services Association (SAMHSA). (2014). Eight Dimensions of Wellness. Retrieved from http://www.promoteacceptance.samhsa.gov/10by10/dimensions.aspx
3.
University of California. (2014). Wellness – Seven dimensions of wellness. Retrieved from https:// wellness.ucr.edu/seven_dimensions.html
4.
Wayne State University Counseling and Psychological Services. Six Areas of Wellness. Retrieved from http://definitionofwellness.com/wellness-handouts/six-areas-of-wellness.pdf
Credits All images are courtesy of Flickr Creative Commons.
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