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:
- Physical
- Psychological
- Emotional
- Spiritual
- Personal
- Professional
Here are all the nitty gritty details below that touch on the recommended life skills to help balance you and your life.
PHYSICAL
- 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
PSYCHOLOGICAL
- 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
EMOTIONAL
- 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
SPIRITUAL
- 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
PERSONAL
- 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
PROFESSIONAL
- 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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Great post. Definitely working on the Professional aspect for myself. Saying no and setting boundaries.
Yes, this is great feedback. I want to people please and then I soon become someone else’s dirty doormat. Thank you for this reminder. š