YOUR SELF-CARE ASSESSMENT

Self Care activities are things you do to maintain good health & improve well being. You will find that many of these activities are things you already do as part of your normal routine. In this assessment, you will think about how frequently/ or how well you are performing different self care activities. The goal of this assessment is to help you learn about your self-care needs by spotting patterns and recognizing areas of your life that need more attention. This list is not comprehensive, but serves as a starting point for thinking about your self care needs.
YOUR SELF-CARE ASSESSMENT
Name

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Email address
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Phone Number
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Rate the following areas according to how well you think you are doing, please evaluate honestly!

0. I never do this. 1. I barely do this. 2. I do this OK. 3. I do this so well

Physical Self Care

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Eat nutritious and balanced meals regularly
Consciously make healthy eating choices
Engage in physical exercises
Participate in enjoyable physical activities
Receive massages to relax and rejuvenate
Allow yourself time off to rest and recover when sick
Prioritize getting enough sleep to recharge your body and mind
Wear clothing that makes you feel comfortable and confident
Take vacations to rest, recharge, and experience new things
Attend regular medical check-ups for preventive care
Seek medical care when needed
Make time to enjoy a hobby or get creative
Make time for sexual activities

Mental Self Care

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Prioritize self-reflection
Set aside time away from phones, email, and the internet
Take day trips or mini-vacations to break up your routine
Pay attention to your inner experience
Write in a journal to process your thoughts and emotions
Read literature for pleasure, unrelated to work
Engage in an activity in which you are not an expert or in charge
Minimize stress in your life as much as possible
Expand your knowledge and curiosity by attending events
Embrace curiosity as a mindset for learning and exploration
Engage in personal talk-therapy if needed
Take self care days off your busy schedules

Emotional Self Care

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Spend time with people whose company you enjoy
Stay in touch with important people in your life
Practice self-affirmation and self-praise
Cultivate self-love
Revisit favorite books or movies for comfort
Seek out activities, objects, people, or places that bring comfort
Seek out sources of laughter and joy
Identify your emotional triggers
Implement a practice of gratitude

Spiritual Self Care

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Make time for self-reflection
Spend time in nature to connect with the environment
Cultivate a spiritual connection that aligns with your beliefs
Remain open to inspiration from various sources
Nurture your optimism and hope for the future
Identify what's meaningful to you & prioritize its place in your life
Practice meditation to promote inner calm and focus
Engage in prayer as a form of spiritual practice
Sing to express yourself creatively and emotionally
Seek out experiences that evoke feelings of awe and wonder
Contribute to causes that align with your values and beliefs
Read inspirational literature or listen to uplifting talks, music etc.

Relationship Self Care

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Schedule regular dates with your partner/spouse
Schedule regular activities with your children
Prioritize spending time with friends
Stay in touch with and check on your relatives
Spend time with your companion animals
Keep in touch with faraway friends
Make time to reply to personal emails and letters
Allow others to help when needed
Expand your social circle
Practice asking for help
Share with someone you trust

Professional Self Care

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Take breaks during the workday
Chat with co-workers to foster social connections
Set aside quiet time to complete tasks
Identify exciting and rewarding projects or tasks
Set limits with clients and colleagues
Balance your caseload to avoid feeling overwhelmed
Create a comfortable and productive workspace
Get regular supervision or consultation for support and feedback
Advocate for your needs
Join a peer support group
Develop a non-trauma area of professional interest (if relevant)

Overall Balance

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Strive for balance within your work-life and workday to avoid overworking and burnout
Strive for balance among work, family, relationships, play, and rest to promote overall well-being and happiness

Book a Free Coaching Call

Pick a day of your choice (except weekends) for a 30minutes free coaching call to discuss this assessment & help you start your self care journey
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Rate the following areas according to how well you think you are doing, please evaluate honestly!