24 Questions
What is one of the benefits of practicing self-care?
Increased self-knowledge
What is sensory self-care primarily focused on?
Calmness of the mind
Why is it important to engage with your emotions?
To fully experience and accept them
What is a benefit of being compassionate to oneself?
You become more compassionate to others
What is an example of sensory self-care?
Watching the flames of a candle
What is the result of not engaging with your emotions?
Increased stress
What is the goal of emotional self-care?
To fully experience and accept emotions
What is a benefit of practicing sensory self-care?
Reduced anxiety
What is an effective way to minimize excessive stress?
Finding ways to work more efficiently through time management
What is a benefit of social support in relation to stress?
It can improve health outcomes
What is positive reappraisal?
Re-construing stressful events as benign, valuable or beneficial
What is a coping technique that involves leisure activity and is linked to stress reduction?
Engagement in leisurely pursuits
What can caffeine do to the brain?
Inhibit receptors for adenosine
What is a behavioral sign of stress?
Eating more or less
What is a possible short-term effect of drinking alcohol?
Positive feelings and relaxation
What is a benefit of effective time management?
Individuals being complacent to do all the tasks expected of them
What is a suggested spiritual self-care idea to help you get in touch with your values?
Attending a service, whether it is religious or humanistic
What is a physical self-care idea that can help you let off steam?
Joining a class and learning a new sport
What is a suggested emotional self-care idea to help you process your emotions?
Letting yourself cry when you need to
What is a physical self-care idea that can help you relax?
Napping when you need to
What is a suggested emotional self-care idea to help you connect with others?
Making time to be with a friend or family member who truly understands you
What is a spiritual self-care idea that can help you cultivate gratitude?
Making a daily list of 5-10 things that make you feel grateful
What is a physical self-care idea that can help you release endorphins?
Dancing to your favorite songs
What is a suggested emotional self-care idea to help you reappraise your emotions?
Deliberately encouraging yourself to laugh with old memories or funny videos
Study Notes
Types of Self-Care
- There are several types of self-care, including emotional, spiritual, physical, and sensory self-care.
Emotional Self-Care
- Keep a daily journal to express feelings honestly.
- Attend therapy sessions for personal development.
- Expand emotional vocabulary by writing "feeling words".
- Spend time with friends or family who understand you.
- Allow yourself to cry when needed.
- Watch funny videos or laugh with old memories.
- Sing along to songs that express current emotions.
Spiritual Self-Care
- Practice daily meditation or mindfulness.
- Attend religious or humanistic services.
- Read poetry.
- Walk in nature and reflect on its beauty.
- Make a daily list of things you're grateful for.
- Engage in creative activities like art, music, or writing.
- List things that make you feel alive and incorporate them into your life.
- Use affirmations to ground your sense of self and purpose.
- Take a photography trip to capture inspiring things.
Physical Self-Care
- Engage in physical activities like dancing, yoga, learning a new sport, running, cycling, or walking.
- Remember that physical self-care is about what you don't do, like napping when needed.
Benefits of Self-Care
- Increases self-knowledge through understanding what you love to do.
- Gives you the resources to be compassionate to others.
Sensory Self-Care
- Cuddle up with a soft blanket.
- Focus on the smell of the countryside air.
- Watch candle flames or a fire.
- Feel the water on your skin during a hot bath or shower.
- Focus on your breathing.
- Listen to music with your eyes closed.
- Sit in the heat of the afternoon sun.
- Enjoy delicious chocolate.
- Walk barefoot in the grass.
- Get a massage with essential oils.
- Hold a pet in your arms.
Adaptive Ways of Coping with Stress
- Practice effective time management to work efficiently.
- Seek social support to minimize stress and improve health.
- Use positive reappraisal to re-construe stressful events as beneficial.
- Engage in leisure activities to reduce stress.
- Avoid relying on caffeine, alcohol, and nicotine as coping mechanisms.
Discover the advantages of practicing self-care, including increased self-knowledge, more energy to give to others, and a reduction in negative self-talk.
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