Self-Care Wheel Worksheet

Self-Care Wheel Worksheet
Based on the results of your Self-Care Assessment, please list specific self-care behaviors in each of the six categories you feel are going well and specific behaviors you would like to improve.

Physical
• Areas that are going well:
 eat regular
 get regular medical care for prevention
 get medical care when needed
 take time to be sexual-with yourself, with a partner
 wear clothes you like
 take day trips or mini trips
 make time away from telephone
 take time off when needed
 get enough sleep
 take vacations

• Areas to improve:
 eat healthy
 get massages
 dance, swim, walk, run, play sports, sing, or do some other physical activity that is fun
 excercise

Psychological
• Areas that are going well:
 read literature
 so something at you are not the expert in or in charge
 notice your inner experience-listen to your thought, judgments, beliefs, attitudes, feelings
 let others know different aspects of you

• Areas to improve:
 make time for self reflection
 have your own personal psychotherapy
 write in a journal
 decrease stress in your lie
 engage your intelligence in a new area, e.g. go to an art museum, history exhibit, sport event, auction, theater performance
 practicing receiving from others
 be curious
 say ‘no’ to extra responsibilities sometimes
Emotional
• Areas that are going well:
 Give your self affirmations, praise yourself
 love yourself
 re-read favorite books, re-view favorite movies
 identify comforting activities, objects, people, relationships, places and seek them out
 allow yourself to cry
 find things to make you laugh
 paly with children

• Areas to improve:
 Spend time with others whose company you enjoy
 Stay in contact with important people your life
 Express your outrage in social action, letters, and donations marches, protest

Spiritual
• Areas that are going well:
 Spend time with nature
 Find a spiritual connection or community
 Be open to inspiration
 Cherish your optimism and hope
 Be aware of non material aspects of life
 Try in times not to be in charge or the expert
 Be open to not knowing
 Identify what is meaningful to you and know its place in your life
 Pray
 Sing
 Spend time with children
 Have experiences of awe
 Contribute to caused in which you believe
 Read inspirational literature (talks, music, etc.)

• Areas to improve:
 Make time for reflection
 meditate

Personal
• Areas that are going well:
 Learn who you are
 Figure out what you want in life
 Plan short and long-term goals
 Make a vision board
 Go on dates
 Spend time with family

• Areas to improve:
 Foster friendships
 Get coffee with a friend
 Get out of debt
 Just relax

Professional
• Areas that are going well:
 Take a break during the workday (e.g. lunch)
 Take time to chat with co-workers
 Make quite time to complete tasks
 Identify projects or tasks that are exciting ad rewarding
 Set limits with your clients and colleagues
 Balance your caseload so that no one day or part of a day is “too much”
 Arrange your workspace so it is comfortable and comforting
 Get regular supervision or consultation
 Develop a non-trauma area of professional interest

• Areas to improve:
• Negotiate for your needs (benefits, pay raise)
• Have a peer support group

Please see attachment for the self-care assessment I had taken and use it in the reflection

Practicing self-care decreases the likelihood that counselors will experience burn-out. However, how we take care of ourselves before becoming counselors might look different than after.
Please write a 3 page paper reflecting on how you would like to improve your self-care over the next couple of years. Develop a concrete plan that you can implement. Please include each of the sections below:
I. Assessment Reflection
Reflect on the results of your self-care assessment. What areas or items did you score the lowest in? Why do you think these were your lowest areas? Please see attachment for the self-care assessment I had taken and use it in the reflection

II. Current Self-Care
What self-care practices do you currently engage in? How do you feel after you practice these self-care practices?

III. Self-Care Goals
How would you like to improve your self-care? What would you like your future self-care to be like?

IV. Steps to Self-Care
What steps do you need to take to meet your self-care goals? Please list and discuss concrete ways to practice and improve your self-care

V. Summary
Please summarize what you have learned by doing this self-care assignment, including both the assessment and plan.
There is no need to provide references for this reflection paper.