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How to Create a Self-Care Plan

Now you can practice creating your own self-care plan! This can serve as a reminder when you are going through difficult situations and feeling stressed that you have techniques that you can use to take care of yourself.
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We’ve learned so much about how stress affects our bodies, ways that we can support ourselves and support the community around us during difficult and uncertain times. And also some really clear strategies, that we can use when we’re feeling overwhelmed. And also we can teach these strategies to our friends and our family, and even our children.
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So now we’re going to wrap everything up and we’re going to ask you to do a great exercise, that is taking all these different components and creating yourself care toolbox. So I want you to think of it as a tool box that you can use anytime you need it. Things that you know in your body make you feel better during times of stress. So maybe that’s going for a mindful walk. Maybe it’s practicing the problem solving technique “Stop, Think, Go” or it could be doing a seated meditation, going out to the garden, going for a swim, whatever works for you. We talked a lot about how everyone is different and what works for me might not necessarily work for Leslie.
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So we’re going to create a self care plan that is unique to us and something that we can always go back to and have on our wall. Have by our desk. And it will be little techniques and tricks that we can use to stay well. Ashley, thank you so much. I actually already started working on myself care plan and I’m very excited. I picked a few things that I want to integrate into my self care practice that I’m not so good at, but I want to work on. And then I picked a few things that I’m already good at that already make me feel good and calm. Thank you both so much for walking us through all of this.
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You’ve given us really tangible tips and techniques for how we can manage stress in our lives.

It’s important to take care of yourself before supporting others. When you do take care of yourself, you are a more patient mother, father, caregiver, teacher and community member.

Creating Your Own Self-Care Plan

Now you can practice creating your own self-care plan! This can serve as a reminder when you are going through difficult situations and feeling stressed that you have techniques that you can use to take care of yourself.

When you build something or fix a leaky sink, you often have to use multiple tools. Think of your self-care plan as your own personal toolbox. When you are going through a difficult or stressful time, you will need to use multiple “tools” to take care of yourself. It’s also important to practice the self-care activities even when you aren’t feeling stressed as a way to proactively take care of your mind and body.

Self-Care Toolbox

You can use the self-care toolbox below to design your own self-care plan. Draw or write the self-care activities that you like to engage in the toolbox or simply use a blank piece of paper!

For inspiration, you can review the 50 Ways to Take a Break that provide some great examples of self-care activites or use some of the examples below:

  • Listen to music
  • Call a friend
  • Go to the park
  • Listen to a guided meditation
  • Watch the clouds
  • Write a letter to a friend or loved one
  • Go for a walk
  • Let out a sigh
  • Eat a healthy meal
  • Write three things you ar grateful for
  • Praying

Developing Your Self-Care Plan

As you develop your self-care plan, remember to be realistic. Are there any barriers that would prevent you from engaging in these activities? If you can’t remove these barriers, you might want to rethink placing that activity in your toolbox. It is important to develop a self-care plan that is individual to you. Everyone’s plan is going to look different. Your plan might even change over time.

Using Your Self-Care Plan

Now that you have created your self-care plan, you can put it somewhere where you can see it everyday. Keeping it visible will help you to think about and commit to the strategies in your plan. After one month, review your self-care plan and make any adjustments if needed. You may want to add things or remove some activities.

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