Updated January 21, 2019
Ok, so in the first 2 parts of this series, I discussed the anatomies of burnout and self-care. Now, let’s look at how to plan and execute a self-care plan. When it comes to self-care plans, there is no one-size-fits-all option. We all have different needs, strengths, and limitations.
The following six-step process will help you to build a plan that’s just right for you. Download my Self-care Starter Kit Basic to design your plan.
Step 1: Evaluate Your Coping Skills: Examining your own habits is an important first step in developing a self-care plan. Be honest when evaluating your current behaviors. Consider how you typically deal with life’s demands. When faced with challenges, do you resort to tobacco, alcohol, eating, exercise, meditating, or journaling to help you cope? Can you identify when you need to take a break? My Self-care Starter Kit Basic has a worksheet to help you explore other lifestyle behaviors that may be healthy or unhealthy coping strategies.
Step 2: Identify Your Self-Care Needs: Take a moment to consider what you value and need in your everyday life (daily self-care needs) versus what you value and need in the event of a crisis (emergency self-care needs). Look within yourself to be self-aware of your needs. Consider your physical, psychological, emotional, spiritual, social, financial, and workplace well-being.
Daily Self-Care. Think about what you are currently doing to support your overall well-being on a day-to-day basis? Are you engaging in self-care practices now? Use the list in my Starter Kit to help you determine which areas may need more support.
Emergency Self-Care. When you are faced with a crisis, you will cope better if you have developed an Emergency Self-Care plan in advance. Developing a plan helps to organize your thinking and resources before you are feeling overwhelmed. This is not to suggest that you will invariably face such a situation; the idea is to be prepared just in case. Consider what your unique self-care needs would be during times of distress. Is there someone who you could call for support? Can you calm yourself with self-talk? Is there an activity that can bring you back to center?
Step 3: Barriers and Areas for Improvement: All plans need contingency plans especially if barriers arise. Consider the barriers to maintaining your self-care. Examine how you can address them. Start taking steps toward incorporating new strategies and tools that will benefit your health and well-being. Additionally, work on reducing, and then eliminating, unhealthy coping strategies. If you find yourself using unhealthy strategies, then begin by choosing one action you feel is most harmful and identify a healthy strategy to replace it.
Step 4: Create Your Self-Care Plan: Once you’ve determined your personal needs and strategy, your goal should be S.M.A.R.T.:
S—Specific. Use the 6 W’s (who, what, when, where, which, why)
M—Measurable. What metrics are you going to use to determine if you meet the goal?
A—Attainable. Think about how to accomplish the goal and if you have the tools/skills needed. If you don’t currently possess those tools/skills, consider what it would take to attain them.
R—Relevant. Does it make sense to pursue the goal?
T—Time Bound. Be realistic about the time set to achieve the goal.
Step 5: Making a Commitment to Yourself: Your success in implementing your plan is ultimately based on the level of genuine commitment you make to your own self-care. This kind of commitment is only possible when you recognize that your own health and well-being are essential and you acknowledge the importance of honoring yourself and your needs. If you are encountering some internal resistance, explore your reservations. Do you feel it is selfish to focus on yourself? Well, the reality is that your self-care is not only essential to your well-being, but it is also a necessary for you to be effective and successful in honoring your commitment to your loved ones.
Step 6: Share Your Intentions: Sharing your self-care plan with others can enlist support and encouragement, help you be accountable for your goals, and it could also be an opportunity to can exchange ideas/strategies.
Call to Action: Are you ready for some personal growth? I suggest starting with simple goals. First, gain confidence in knowing that you are able to develop and maintain a good habit and then use that momentum to work on more complex goals later. If you ever feel discouraged, realize that self-care and personal growth is influenced by our choices and experiences we’ve had over time. Beginning at this moment, make the choices that nourishes every aspect of you.
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