Self-Care Assessment

Self-Care AssessmentAdapted from Saakvitne, Pearlman, & Staff of TSI/CAAP (1996). Transforming the pain: Aworkbook on vicarious traumatization. Norton.The following worksheet for assessing self-care is not exhaustive, merely suggestive. Feelfree to add areas of self-care that are relevant for you and rate yourself on how often andhow well you are taking care of yourself these days.When you are finished, look for patterns in your responses. Are you more active in someareas of self-care but ignore others? Are there items on the list that make you think, "Iwould never do that"? Listen to your inner responses, your internal dialogue about self-careand making yourself a priority. Take particular note of anything you would like to includemore in your life.Rate the following areas according to how well you think you are doing:3 = I do this well (e.g., frequently)2 = I do this OK (e.g., occasionally)1 = I barely or rarely do this0 = I never do this? = This never occurred to mePhysical Self-Care____ Eat regularly (e.g. breakfast, lunch, and dinner)____ Eat healthily____ Exercise____ Get regular medical care for prevention____ Get medical care when needed____ Take time off when sick____ Get massages____ Dance, swim, walk, run, play sports, sing, or do some other fun physical activity____ Take time to be sexual - with myself, with a partner____ Get enough sleep____ Wear clothes I like____ Take vacations____ Other:Psychological Self-Care____ Take day trips or mini-vacations____ Make time away from telephones, email, and the Internet____ Make time for self-reflection____ Notice my inner experience - listen to my thoughts, beliefs, attitudes, feelings____ Have my own personal psychotherapy____ Write in a journal____ Read literature that is unrelated to work____ Do something at which I am not expert or in charge____ Attend to minimizing stress in my life____ Engage my intelligence in a new area, e.g., go to an art show, sports event, theatre____ Be curious

____ Say no to extra responsibilities sometimes____ Other:Emotional Self-Care____ Spend time with others whose company I enjoy____ Stay in contact with important people in my life____ Give myself affirmations, praise myself____ Love myself____ Re-read favorite books, re-view favorite movies____ Identify comforting activities, objects, people, places and seek them out____ Allow myself to cry____ Find things that make me laugh____ Express my outrage in social action, letters, donations, marches, protests____ Other:Spiritual Self-Care____ Make time for reflection____ Spend time in nature____ Find a spiritual connection or community____ Be open to inspiration____ Cherish my optimism and hope____ Be aware of non-material aspects of life____ Try at times not to be in charge or the expert____ Be open to not knowing____ Identify what is meaningful to me and notice its place in my life____ Meditate____ Pray____ Sing____ Have experiences of awe____ Contribute to causes in which I believe____ Read inspirational literature or listen to inspirational talks, music____ Other:Relationship Self-Care____ Schedule regular dates with my partner or spouse____ Schedule regular activities with my children____ Make time to see friends____ Call, check on, or see my relatives____ Spend time with my companion animals____ Stay in contact with faraway friends____ Make time to reply to personal emails and letters; send holiday cards____ Allow others to do things for me____ Enlarge my social circle____ Ask for help when I need it____ Share a fear, hope, or secret with someone I trust____ Other:

Workplace or Professional Self-Care____ Take a break during the workday (e.g., lunch)____ Take time to chat with co-workers____ Make quiet time to complete tasks____ Identify projects or tasks that are exciting and rewarding____ Set limits with clients and colleagues____ Balance my caseload so that no one day or part of a day is “too much”____ Arrange work space so it is comfortable and comforting____ Get regular supervision or consultation____ Negotiate for my needs (benefits, pay raise)____ Have a peer support group____ (If relevant) Develop a non-trauma area of professional interestOverall Balance____ Strive for balance within my work-life and work day____ Strive for balance among work, family, relationships, play, and restOther Areas of Self-Care that are Relevant to You____________(Retrieved 8/6/2010 fromhttp://www.ballarat.edu.au/aasp/student/sds/self_care_assess.shtml and adapted by Lisa D.Butler, Ph.D.)