Video: Self Care Action Plan for Leaders

Learners will create an action plan for steps to take to improve self-care in their own lives.

Click here to download Resource 1: Self Care Matters Handout

Click here to download Resource 3: Self Care Matters (Ideas and Resources)

Resource 1: Self Care Matters Part 2 Handout

Click here to download this resource to Word. 

Resource 1. Self-Care Matters Part 2: Handout

Self-Care Brainstorm

Area

Already do

Would like to do

Body

 

 

 

 

 

 

 

Mind

 

 

 

 

 

 

 

Emotions

 

 

 

 

 

 

 

Relationships

 

 

 

 

 

 

 

Spirit

 

 

 

 

 

 

 

Work

 

 

 

 

 

 

 

 

Self-Care Action Plan

Choose 3-5 things; Commit to doing them in the next month. What are they? When will you do them?

 

 

 

 

 

Pause video, put them in your phone, calendar, planner now.

 

 

 

Resource 2: Self Care Advice

Resource 3: Self Care Matters (Ideas and Resources)

Click here to download this resource to Word. 

Resource 3. Self-Care Matters: Ideas and Resources

Self Care Links/ Resources

Self Care Strategies by Domain

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.

 

Self Care Strategies by Time Required

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.