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CHANGE THE MOMENT TO CHANGE THE WORLD

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Self-Care
Workbook
CO N ST RUCT A LIFE TH AT S U PPORTS YOU R WE L L-B E IN G,
SO YOU CAN S USTAIN ABLY S UP PORT TH E H E A LTH A N D WE L L-B E IN G OF OT H ER S .
 Self-Care Workbook

‘WELLNESS WHEEL’
Wellness involves different aspects of health and life circumstances. Feeling challenged in even
one area of wellness makes it difficult for the wheel to ‘turn smoothly’.

Fill in the ‘wheel’ below to visualize how satisfied and secure you are with each aspect of your
well-being right now:

Emo

S o
tiona

c ia
l
Fin
l

a nci
al
Envi
ronm
enta
l
o na l
p at i
Occu
l u a
ir i t
al

Sp
ctu

al
elle

ic
Int

Phys

© 2018-2020 Rebecca Zelis | Contact [email protected]

 Self-Care Workbook

• ASSES S MEN T

•
This section will give you an idea of where you are at right now.

P LANNIN G

•
This section will help you create a personalized wellness plan.

COM MUN IT Y
This section will help define and build a supportive community.

WHY SELF-CARE?

CREATIVE REACTIVE
Constructing the Reacting to Events
Life You Want

Recovery/
Energy
Restoration of
Loss
Energy
Precipitating
Event

Outcomes:
Wisdom Outcomes:
Intended Interdependence Habits
Consequences Initiative/Vigor Alienation/Withdrawing Unintended
Self-Mastery Exhaustion/Depletion Consequences
Responsibility Self-indulgence
Blaming

Results:
Fear, Pain, Anxiety,
Anger, Distress
Implement
Self Care Plan No Self - Care

© 2018-2020 Rebecca Zelis | Contact [email protected]

 Assessment

Being responsible for your own well-being, your family’s, and working effectively with and for others,
can be demanding at times. These questions will help you consider your areas of strength as well as
where you need some support.
I MAY NEED SUPP ORT I’M IM PROV ING I’M C OM FORTABLE I’M V E RY C ONFI DE NT
Confident in my job

Confident in my role at
home

My ability to have fun

My ability to relax

Being independent

Maintaining healthy
boundaries

Managing my time

Relationships with others

Enjoying my social life

My relationships at work/
school

Missing friends and/or

family

Being aware of others’

needs

Having something to do
when not at work

Sleeping 6-8 hours each

night

Having enough money for

my needs

Being physically active

Managing my stress level

Meeting my health care

needs

Managing my emotions/
moods

How I feel about myself

(self-esteem)

Other:
NOT ES

© 2018-2020 Rebecca Zelis | Contact [email protected]

 Assessment

Self-care through healthy choices is an essential part of supporting others. Everyone benefits when
you bring your best self to a group, relationship, or circumstance. Use the graph below to consider
where you might make changes to your lifestyle that can support your well-being.
I MAY NEED SUPP ORT I’M IM PROV ING I’M C OM FORTABLE I’M V E RY C ONFI DE NT
Plan each day ahead

Use days off to relax/rejuvenate

Get preventative medical care

Get healthy exercise/physical

activity

Eat food that is good for my body

Get enough sleep

Rest when I am sick

Create a safe and pleasant home/

living space

Work towards my goals

Do work that is fulfilling

Manage my finances sensibly

Spend time with friends

Take breaks when I need to

Have fun

Ask for help when I need it

Live according to my values

Spend time outdoors

Prioritize my needs

Try new things

Other

NOT ES

© 2018-2020 Rebecca Zelis | Contact [email protected]

 Assessment

WHERE I AM NOW
“Health” and “Wellness” are personal definitions. “Health” may mean physical stamina, addiction
recovery, setting relationship boundaries, or managing a chronic illness. Defining what “health” means
to you helps you make choices that support your overall well-being, allowing you to bring your best self
into each situation.

What does ‘wellness’ or ‘well-being’ mean to you?

What are your priorities for your own health and well-being now?

How are you prioritizing these in your life?

1
2
3

What aspects of health and wellness do you find challenging?

How can you address these challenges during the next few months?
1
2
3

© 2018-2020 Rebecca Zelis | Contact [email protected]

 Planning
Stress can be beneficial, and a way of preparing your body and mind for challenges. Often it is not stress
itself, but the way people choose to manage stress that leads to problems. Stress that isn’t managed in a
healthy way can interfere with sleep, cause health problems, and make decision making more difficult.

• M E N TA L
Negative thinking, worrying, making

• •
assumptions, uninteresting work
SI TUATIO N AL TIM E
Stress that is caused by your immediate Too much to do, not delegating or saying,

•
environment

•
“no.”
P HYSI CAL R E L ATION A L
Illness, injury, choices that may poorly Relationship difficulties (work, family,
affect your body friends, romantic partners, community)

Examples of Situational Stress in my life Something I can do to address this:

Examples of Physical Stress in my life Something I can do to address this:

Examples of Mental Stress in my life Something I can do to address this:

Examples of Time Stress in my life Something I can do to address this:

Examples of Relational Stress in my life Something I can do to address this:

© 2018-2020 Rebecca Zelis | Contact [email protected]

 Planning

It is harder to make a plan when you are feeling overwhelmed or in crisis. Planning for challenges before
they happen gives you insight into what are the best, and most sustainable, options for you to recover and
restore your energy. Also, proactively taking care of yourself in small ways every day helps you be more
prepared for unexpected challenges or circumstances.

THI NG S I CAN D O E AC H DAY T H AT W ILL M AK E M E FE E L W H AT I S H O U L D SAY TO M YS E L F W H E N I AM HAVI NG A

G O OD ABOU T M YS E LF D I FFI CU LT TI M E

W HAT I SHOUL D AVOID DOIN G W H E N I AM H AV I N G A W H AT I CA N D O (TH AT I S G O O D FO R M E ) WHEN I FEEL

H ARD DAY OV E RW H E L M E D O R U P S E T

Things I will do that will leave me feeling restored, Resources I need to do these:
and healthy:

© 2018-2020 Rebecca Zelis | Contact [email protected]

 Planning
Effective stress management can be incorporated into your daily and weekly routines. Research has shown
the following can affect your health and well-being: Relaxation Skills, Food Choices, Physical Activity,
and Spirituality/Connection. Write down some options that seem right for you, your values, priorities,
resources, and lifestyle.
Relaxation Practices (ex. Mindfulness, breathing What makes this difficult for me:
exercises, journaling, hobbies)

Food Choices (ex. Drinking enough water, avoiding What makes this difficult for me:
too much sugar, eating for health)

Physical Activity (ex. walking, yoga, hiking, weight What makes this difficult for me:
lifting, team sports)

Connection/Spirituality (ex. prayer, volunteering, What makes this difficult for me:
mindfulness practice, strengthening relationships)

© 2018-2020 Rebecca Zelis | Contact [email protected]

 Planning

When you need support it is helpful to know who you can count on. Different people will be
helpful in different situations. Some people are skilled in guiding you through challenging
personal situations. Others are more helpful with logistics or work issues, or for getting you to
smile and have fun.

Use the circles below to write down the names and contact info of people you know you can ask for
support or help.
Examples of who might Examples of who might fit in Examples of who might fit in
fit in the Outer Circle: the Middle Circle: the Inner Circle:
Professionals, Acquaintances, Friends and Extended Family, Close and Trusted Friends,
Helpful Colleagues Trusted Mentors/Leaders Supportive Family Members

© 2018-2020 Rebecca Zelis | Contact [email protected]

 Planning

Imagine it is six months from now. What do you want to feel about your yourself? What do
you personally value that would make your experience positive? How have you been able to
contribute to your community?

List some intentions for the next six months. These do not have to be formal achievements; it may be
being compassionate with difficult coworkers, helping someone every day, practicing consistent
self-care, or remaining positive when things get challenging. What you write depends entirely on
your own values, aspirations, experiences, and preferences.

My intentions and goals for the next six months:

Personal strengths that will help me with these intentions:

People who will support me in these commitments:

Things that will make it difficult to keep these intentions:

How I will feel if I do not follow through on these intentions:

© 2018-2020 Rebecca Zelis | Contact [email protected]

 Planning

Self-care is often presented as an ‘escape’ from daily life and challenges. We propose something different
– that good self-care is a sincere commitment to what you value. Sometimes a spa day, your favorite junk
food, or a late night drinking with friends is the right way to rejuvenate yourself. Other times, renewing
your commitment to what you care deeply about is the way to ensure you feel well, and positive about
your life.

Areas I feel are priorities

Why these are important

Activities and experiences that are meaningful to me

What might make these difficult to do

Things I want to do, but might put on hold for now

Why putting these off might be hard

© 2018-2020 Rebecca Zelis | Contact [email protected]

 Community

Practicing sustainable self-care is essential to being part of a community. How you handle personal
conflicts, balance work and relationships, and manage expectations, will be a big impact on the health of
your community and on your personal experience.

What are my expectations as a part of my family and community?

What are the unique strengths I can offer?

What is my personal commitment to inclusivity? How, specifically, will I show this in my actions?

What interactions make me feel frustrated with another person?

What are important boundaries to me?

YOU CANN OT CHAN GE T HE WO R L D, B U T YOU CA N C H A N GE TH E M OM E N T.

THE P OWE R O F OUR COLLECT IV E M OM E N TS WIL L TH E N C H A N GE TH E WO R L D.

© 2018-2020 Rebecca Zelis | Contact [email protected]

 Community

It is our individual responsibility as a part of any community – whether a school, family unit,
personal relationship, business, neighborhood, or country – to practice self-care to the best of
our ability.

This workbook is designed to help you make personal self-care choices with wisdom, understanding
that these decisions can improve your own health and well-being, and the well-being of your family,
workplace, and community.

The choices we make collectively allow us to take care of each other. As a community we can help
people feel safe, able to contribute the unique strengths they have to offer, and understand that not
all of us will be performing at our best at all times. That’s why we need each other.

My personal commitment to myself, and thereby to my community:

WO R K O F CA R E PR I N CI P LES:

1 .TO CA R E FOR A ND ABOUT OTHERS WE MUST BE AWARE O F

T H E I R NE E DS , A ND HAVE THE RESOURC ES TO ACT IN THEIR
B EST I NTE R EST.

2 . S E LF- CA R E I S ES S ENTIAL FOR INDIVIDUALS TO

S U STA I NA BLY PRACTICE CARING FOR OTHERS.

3 . M OD E R N LI FE , OUR SOC IETY, WORKPLAC ES, AND

I N STI TUTI ONS , G E NERALLY DO NOT SUPPORT AN
I N D I V I DUA L’S WE LL- BEING. THIS MAKES US L ESS ABLE,
AS COM M UNI TI ES M ADE UP OF INDIVIDUALS, TO CARE FOR
E ACH OTHE R .

4 . W E CA N CR E ATE CHANGE IN THIS WORL D, BY

CO LLECTI V E LY LE A R NING SKIL L S TO CARE FOR OURSELVES ,
W I TH THE G OA L OF EF F ECTIVELY AND SUSTAINABLY CARIN G
FOR OTHE R S .

WORK OF CARE HELPS PEOPLE CONSTRUCT A LIFE THAT SUPPOR TS THEIR WELL-BEING,
SO IN TURN THEY CAN SUPPOR T THE HEALTH AND WELL-BEING OF OTHERS.

© 2018-2020 Rebecca Zelis | Contact [email protected]

 Community

WHAT IS A COMMUNITY?
ON E WAY OF TH IN K IN G:

LO CAT IO N
WORKP LAC E/ SC HO O L
NEIGHB O R HO O D
G ROUP O F PEO PLE
AN OT H E R WAY OF TH IN K IN G:

T HE RESULT OF OUR CO LLECT IV E EFFORTS ,

INCLUDIN G COOP ERAT IO N, CO M M IT M E N T,
RESPECT, G EN ER O SIT Y, KIND NESS,
AND PRACTIC ING SELF- CA R E AS A
R ESPON SIB ILIT Y TO OT HER S.

REMEMBER, WE ARE ON A

A ND N E E D E VE RYONE TO BE R E ADY
TO CONT RI BUTE THE I R PA RT

© 2018-2020 Rebecca Zelis | Contact [email protected]