The Self Care Wheel is an invaluable tool that can assist in the evaluation and planning of personal, emotional, spiritual and professional self-care. Each element must be nurtured for maximum wellbeing.
The self care wheel organizes aspects of well-being into six domains: psychological, emotional, spiritual, personal and professional. Like feeding all parts of a pizza pie to keep yourself healthy.
Using the Self Care Wheel to Plan Your Self-Care
Emotional
Emotional self-care activities may include meditation, journaling, mindfulness practices or simply finding healthy ways to express your emotions. Being aware of how your feelings make you feel can lead to better decisions and actions that contribute to more positive behaviors.
Education was another crucial component of emotional self care for participants. It allowed them to gain an improved understanding of their condition from various angles and built confidence when confronting disease symptoms.
Furthermore, some noted how education engendered gratitude in them which allowed them to participate more positively in emotional self care activities.
Spiritual
Spiritual self care activities that can benefit our soul include meditation, practicing gratitude, spending time in nature, and discovering one’s purpose.
Spirituality can also be known as one’s “belief system.” Depending on who is speaking, this may involve religious practice or not, volunteering within your community, or connecting to something greater than yourself.
A strong belief system can provide individuals with meaning in their lives as well as hope during difficult times; practices such as prayer and journaling can foster its development.
Social
Maintaining strong social connections is essential to living an enriching and meaningful life, so we reached out to FFDA followers, our clinical advisory board members, volunteers, staff, interns and friends for suggestions for social self-care that could fit into daily routines.
From phone calls or emails to dinner dates with friends – being around positive people can bring extra lightness during tough times; showing your gratitude can also serve as a great way to show appreciation of support systems – check out some of these below!
Intellectual
Intellectual self care involves nurturing your mind and growing as a person, whether that means reading books, watching documentaries or learning new skills; conversing with different people; discussing topics; or finding creative outlets – like painting. Intellectual self care can improve intelligence, empathy, memory and problem-solving abilities while increasing brain activity to encourage an active lifestyle.
Intellectual self care also has physical benefits such as helping reduce depression anxiety or stress levels while increasing personal awareness about opinions and beliefs that you hold within.
How to Use the Self-Care Wheel for Personal Assessment and Planning
Self-Care Assessment Worksheet
The first step in utilizing the Self-Care Wheel for personal assessment and planning is to complete the Self-Care Assessment Worksheet.
This worksheet, derived from “Transforming the Pain: A Workbook on Vicarious Traumatization” by Laurie Anne Pearlman and Karen W. Saakvitne, consists of a series of questions about your current self-care practices across six dimensions: physical, psychological, emotional, spiritual, personal, and professional self-care.
Planning
Once you have completed the assessment, the next step is to use the Self-Care Wheel to identify areas where you are either failing, surviving, or thriving. This process helps you pinpoint the dimensions that require more attention and focus in your self-care activities.
It is crucial to make the wheel personal by tailoring it to your specific needs and documenting follow-up actions that address any negative impacts on your overall well-being.
Execution
The final step is to ensure the execution of your self-care plan. While planning is relatively straightforward, putting your plan into action can be challenging.
To facilitate this process, consider a few strategies. Self-care fundamentally involves making time for yourself and prioritizing your needs. It is essential to schedule self-care activities, establish boundaries, and remain committed to your plan.
What Are Some Examples of Self-Care Activities for Each Dimension of the Self-Care Wheel
Physical self-care:
- Engage in regular exercise
- Prioritize quality sleep
- Take breaks from technology
- Maintain a healthy diet
- Nurture your sexual well-being
- Schedule routine medical checkups
Psychological self-care:
- Practice mindfulness or meditation
- Engage in journaling
- Seek therapy or counseling when needed
- Read a book or watch a movie for relaxation
Emotional self-care:
- Cultivate gratitude through daily practices
- Connect with loved ones regularly
- Practice forgiveness and let go of negative emotions
- Engage in hobbies or activities that bring you joy
Spiritual self-care:
- Meditate or engage in reflective practices
- Participate in religious services or develop your spirituality in a way that resonates with you
- Spend time in nature and appreciate its beauty
- Practice yoga or engage in activities that nourish your spiritual well-being
Personal self-care:
- Set and communicate clear boundaries
- Learn to say no when necessary
- Allocate time for yourself and engage in activities you enjoy
- Pursue personal goals that align with your values and passions
Professional self-care:
- Take regular breaks during work hours
- Set realistic goals and deadlines
- Seek professional development opportunities to enhance your skills and knowledge
- Practice effective time management to avoid burnout
How Can the Self-Care Wheel Be Adapted for Different Individuals or Cultures
The Self-Care Wheel can be adapted to fit different individuals or cultures by personalizing the activities and dimensions to meet their specific needs and cultural contexts.
While the wheel provides a helpful starting point and ongoing focus for self-care activities, it is crucial to customize it according to individual preferences and cultural considerations.
By tailoring the Self-Care Wheel to fit different cultures and individuals, it can effectively promote health, wellness, and overall well-being.
