The Wheel of Self-Care was inspired and adapted from “Self -Care Assessment Worksheet” from Transforming the Pain: A Workbook on Vicarious Traumatization by Saakvitne, Pearlman & Staff of TSI/CAAP (Norton, 1996) and created by Olga Phoenix Project: Healing for Social Change (2013). This is dedicated to all trauma survivors worldwide.

There are 6 main pieces of the Self-Care Wheel as follows:

  1. Physical
  2. Psychological
  3. Emotional
  4. Spiritual
  5. Personal
  6. Professional

Here are all the nitty gritty details below that touch on the recommended life skills to help balance you and your life.


  • Safe housing
  • Regular medical care
  • Eat healthy
  • Exercise
  • Be sexual
  • Get enough sleep
  • Take vacations
  • Take time off
  • Massages
  • Acupuncture
  • Bubblebaths
  • Kiss
  • Ask for nuture
  • Take a walk
  • Turn off cell phone
  • Get “me” time
mind your head signage
Photo by Arthur Brognoli on


  • Self-reflection
  • Therapy
  • Journal
  • Self-awareness
  • Sensory ebgagement
  • Aromatherapy
  • Draw
  • Paint
  • Go to symphony or ballet
  • Relax in the sun
  • Garden
  • Read a self-help book
  • Join a support group
  • Think about your positive qualities
  • Practice asking and receiving help
stacked of stones outdoors
Photo by Pixabay on


  • Affirmations
  • Self-love
  • Self-compassion
  • Cry
  • Social justice engagement
  • Laugh
  • Say “I Love You”
  • Watch a funny movie
  • Find a hobby
  • Flirt
  • Buy yourself a present
  • Cuddle with your pet
  • Tell yourself “You Are Gorgeous!”
  • Practice Forgiveness
backlit beach clouds dark
Photo by Pixabay on


  • Self-reflection
  • Go into nature
  • Find spiritual community
  • Self-cherish
  • Meditate
  • Sing
  • Dance
  • Play
  • Be inspired
  • Take yoga
  • Play with children
  • Bathe in the ocean
  • Watch sunsets
  • Pray
  • Find spiritual mentor
  • Volunteer for a cause
  • Foster self-forgiveness
woman pampering herself in bathtub
Photo by RODNAE Productions on


  • Learn who you are
  • Figure out what you want in life
  • Plan Short and Long-Term Goals
  • Make a Vision Board
  • Foster friendship
  • Go on dates
  • Get coffee with a friend
  • Get out of debt
  • Just relax
  • Write a poem or a book
  • Spend time with your family
  • Cook out
  • Learn to play guitar
photo of man holding a book
Photo by Andrea Piacquadio on


  • Take time for lunch
  • Set boundaries
  • Do not work overtime
  • Leave work at work
  • Do not work during your time off
  • Get regular supervision
  • Get support of colleagues
  • Take mental health days
  • Learn to say NO
  • Plan your next career move
  • Take a class
  • Take all vacation and sick days

Which section of the wheel are you working on today?

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