How To Create An Individualized Self-Care Plan (Page 5 of 7) in pdf

Carolyn Jeffries and Shari Tarver Behring

SUN Program

March 2015

One way to create an individualized self-care plan is to follow the assessment and evaluation steps below. Strive to replace as

many of your unhealthy strategies as you can with healthy ones reflecting your personal choices.

1. Put an E in front of the stressors that you can eliminate from your life. For each of these stressors state the method you will use to

remove it or remove yourself from it. If necessary, give yourself removal due-date goals.

2. Put LE next to the stressors to which you can limit your exposure. After each of these stressors state the method you will use to limit

your exposure. Brainstorm various ways to achieve your objective: perhaps rework your schedule so that you are not in the same

proximity as the stressor at certain times, avoid working on committees or in groups with stress-generating personalities, replace your

interaction time/task with another one that fulfills the same need or accomplishes the same task.

3. Put RF in front of the stressors that you can reframe (look at in a positive light) so that they are not as stressful. After each of these

stressors state how you will reframe your attitude toward it: perhaps as a short-term challenge? a necessary step on the path to

achieving a valued personal or career goal? a learning or growing experience? a way to support others?

4. Put SCS next to the stressors that you can indirectly address using self-care and stress-coping strategies. Identify and write in a self-

care or stress-coping strategy in the additional strategies column.

Some Specific Self-care Strategies and Activities

Break whatever work you have to do into smaller tasks and schedule your time as if it was money.

Periodically think of things that make parenting and teaching/managing fun and post a cartoon, funny picture,

or humorous story in your workspace.

Take a walk or do a short meditation during lunch, breaks, or before or after school/work.

Learn to politely say no when you are asked to do something that you believe is too much to handle (e.g.,

). Or, ask for collaboration and support to

complete it.

Pack a healthy snack for mid-day munchies: whole grain crackers, mini rice cakes, fresh fruit, baby carrots,

sliced cucumbers, string cheese, nuts, trail mix, or nutrition bar.

Department of Educational Psychology & Counseling

Michael D. Eisner College of Education, CSUN

How To Create An Individualized Self-Care Plan Page 5