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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THERAPY SERVICES AT KINDMAN & CO.

We are here for your diverse counseling needs. Our team of therapists provides lgbtqia+ affirmative therapy, couples therapy & premarital counseling, grief & loss counseling, group therapy, and more. We have specialists in trauma, women's issues, depression & anxiety, substance use, mindfulness & embodiment, and support for creatives. For therapists and practice owners, we also provide consultation and supervision services! We look forward to welcoming you for therapy in Highland Park and online.