Self Care Action Plan for Leaders

Area

Already do

Would like to do

Body

Mind

Emotions

Relationships

Spirit

Work

Physical

• Mindful breathing
  • reduces stress
  • improves immune function
  • increases focus and attention
• Meditation
• Taking walks
• Yoga
• Exercise
• Eating a healthy lunch
• Hydration

Psychological

• Focus on positivity
  • Intentionally take in the good
• Recognize inner strengths
• Strengthen resiliency
• Remain a life-long learner
• Healthy routines
  • consistent bedtime
  • reduction of screen time

Emotional

• Control the stress response
• Recognize the difference in good stress vs. chronic stress
• Identify major stressors
• Practice patience
• Incorporate activities that help process emotions

Relationship

• Mentor teachers
  • 81% of those who participated in a mentoring program said the program was helpful or very helpful to their professional work

• Put time and effort into relationships
• Positive relational “bank accounts”

Spiritual

• Spiritual self-care fosters a sense of connection to a higher power and helps one find meaning and importance in life
• There are many different spiritual paths; this is a very personal self-practice
  • Prayer and/or meditation
  • Spend time in nature
  • Journaling
  • Reading
  • Connecting to a community

Work place self care

• Set short and long-term goals
• Focus on positivity
• Take breaks and find quiet time and reflect
• Set boundaries
• Turn off notifications outside of work hours
• Avoid email during the weekends
• Play relaxing music even during class
• Keep your space organized and tidy
• Communicate with your coworkers, supervisors, and employees about job stress.
• Talk openly about how the pandemic is affecting your work.
• Identify factors that cause stress and work together to identify solutions.
• Ask about how to access mental health resources in your workplace.
• Remind yourself that everyone is in an unusual situation with limited resources.
• Identify and accept those things which you do not have control over.

5 minutes

• Make a cup of tea/ coffee/ warm cider
• Light a candle
• Listen to an upbeat song
• Drink a glass of water
• Give yourself a foot massage
• Step outside into the fresh air
• Text someone you love a compliment
• 5 minutes of deep/ focused breathing
• Write down what you are grateful for
• Dance!
• Buy or pick flowers

15 minutes

• Take a shower
• Use a face mask
• Go for a walk
• Make a smoothie
• Strectch
• Take a short nap
• Call someone you love
• Do a short meditation
• Journal
• Watch a funny video clip
• Write down positive affirmations

An hour or more

• Watch a funny show
• Spend time with friends who lift you up
• Create a vision board
• Do a workout
• Read a book
• Listen to a podcast
• GO on a hike
• Unplug from technology
• Cook a meal
• Paint a picture
• Go to a movie

Real Self Care

Fake Self Care

• Fueling your body with food that gives you energy and helps you improve mentally and physically.
• Drinking water.
• Being kind to yourself.
• Setting boundaries.
• Spending time with people that enrich your life.
• Moving your body because you can.

• Negative self-talk to try to “motivate” yourself.
• Saying yes to everyone because you are a “nice person.”
• Socializing because of fear of missing out.
• Buying anything that promises to make you love yourself more.