On Making Self-Care Easy to Prioritize
When working with clients, I often try to help build a new understanding of what self care can look like. I find that there are plenty of assumptions of what self care is or what it should be. I cannot sit through another “Preventing burnout through self-care” with general information that I could find in a simple Google search. The reality of self-care is that it is innately flexible and should be catered to what your needs are. While you might be drawn to journaling or deep breathing, I encourage you to explore the wider range of self-care that might work for you.
As a therapist my preference is to not assign homework to clients but there are occasions where I feel it can actually be helpful. One assignment I like to invite clients to complete is creating a list of self-care activities meeting a set of criteria. The goal is to help folks break the narrative that they do not have enough time for self-care or that it takes financial resources that they don’t have. Follow the steps below to help build a tangible list of self-care activities you can reference frequently. All you will need is a piece of paper and a pen or your notes app on your phone.
how to create an accessible self-care regimen
Step 1: Start by listing the following time frames down on your paper: 5 minutes, 15 minutes, 30 minutes, 1 hour, half a day, and a full day.
Step 2: List out 3-5 self-care items that you can complete in each of the provided time frames. Take into account travel time and set up or clean up needed to engage in an activity. Try to create a list of self-care items with diversity in setting (indoor/outdoor), restorating and energizing, movement forward, or something embracing stillness, social and individual activities.
Step 3: Reference this list daily or at a frequency that works best for you. Remember that you have autonomy in what you do every step of the way and that shaming yourself into doing something isn't the most supportive way to help you feel cared for. The goal here is not to take all of the stress, grief, sadness, or overwhelm away but just to try and make it 1% better.
Check out an example of my personal list below!
SELF CARE ACTIVITIES:
5 Minutes
Play two of my favorite songs on headphones while singing along
Make an intentional coffee, tea, or electrolyte drink to help me stay hydrated
Walk outside and bird watch
Put on a guided deep-breathing video
15 Minutes
Paint my nails
Change into a comfier outfit
Stretch or use a foam roller
Call my best friend or a supportive person
30 Minutes
Go on a bike ride
Take a nap
Clean something
1 hour
Watch an episode of a comfort show
Get a pedicure
Take a bath
Get or make an intentional and yummy snack
Half day
Go fishing at the beach
Go for a hike
Go to a few craft stores and get unnecessary (but necessary) things for my hobbies
Host a movie night with my friends
Go indoor rock climbing
Full day
Beach bonfire day with friends or my partner
Craft all day!
Ask a friend to take you somewhere
I hope you find this tool helpful and will start to make a list of your own easy-to-access self care activities! If you’re finding self-care to be too hard to make space and time for, help from a therapist might be a support. Contact us for a free info session today!
Dani Marrufo is Latinx, lesbian woman who is passionate about supporting Latinx, BIPOC, and LGBTQIA+ folks. She is constantly navigating the intersections of my queer identity & religion/spirituality and very excited about helping poly and queer-identified partners to feel more secure in their relationships, communicate effectively and compassionately, and bridge any relevant cultural differences to have increased curiosity and enjoyment in their partnership.
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