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We Fit/PTP Self-Care Assessment

Updated: 3 days ago

Self-Care Assessment

We Fit Health & Wellness_Pathway To Peace Self-Care Assessment 2024
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Adapted from Saakvitne, Pearlman, &Staff of TSI/CAAP (1996). Transforming the pain: A workbook on vicarious traumatization. Norton.

The following worksheet for assessing self-care is not exhaustive, merely suggestive. Feel free to add areas of self-care that are relevant for you and rate yourself on how often and

how well you are taking care of yourself these days.

When you are finished, look for patterns in your responses.

Are you more active in some areas of self-care but ignore


Are there items on the list that make you

think, "I would never do that"?

Listen to your inner responses, your internal dialogue about self-care and making yourself a priority. Take particular note of anything you would like to include more in your life.

Rate the following areas according to how well you think you are doing:

3 = I do this well (e.g., frequently)

2 = I do this Ok e.g., (occasionally)

1 = I barley or rather do this

0 = I never do this

? = This never occurred to me

Physical Self-Care

___ Eat regularly (e.g breakfast, lunch, and dinner)

___ Eat healthy

___ Exercise

___ Get regular medical care prevention

___ Get medical care when needed

___ Take time off when sick

___ Get massages

___ Dance, swim, walk, run, play, sports, sing, or do some other fun physical activity

___ Take time to be sexual - with myself, with a partner

___ Get enough sleep

___ Wear clothes I like

___ Take vacations

___ Other:

Physical Self-Care

Psychological Self-Care

Emotional Self-Care

Spiritual Self-Care

Relationship Self-Care

Workplace or Professional Self-Care

Overall, Balance

Other Areas of Self-Care that are Relevant to You

Psychological Self-Care

___ Take day trips

___ Make time away from telephones, emails, and Internet

___ Make time for self-reflection

___ Notice my inner experience - listen to my thoughts, beliefs, attitudes, feelings

___ Have my own personal psychotherapy

___ Write in a journal

___ Read literature that is unrelated to work

___ Do something at which I am not expert or in charge

___ Attend to minimizing stress in my life

___ Engage my intelligence in a new area, e.g, go to an art show, sports, event, theatre

___ Be curious

___ Say no to extra responsibilities sometimes

___ Other:

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Emotional Self-Care

___ Spend time with others whose company I enjoy

___ Stay in contact with important people in my life

___ Give myself affirmations, praise myself

___ Love myself

___ Re-read favorite books, re-view favorite movies

___ Identify comforting activities, objects, people, places, and seek them out

___ Allow myself to cry

___ Find things that make laugh ___ Express my outrage in social action, letters, donations, marches, protest,

___ Other:

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Spiritual Self-Care

___ Make time for reflection

___ Spend time in nature

___ Find a spiritual connection or community

___ Be open to inspiration

___ Cherish my optimism and hope

___ Be aware of non-material aspects of life

___ Identify what is meaningful to me and notice its place in my life

___ Meditate

___ Pray

___ Sing

___ Have experiences of awe

___ Contribute to causes in which I believe

___ Read inspirational literature or listen to inspirational talks, podcast, music etc.

___ Other:

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Relationship Self-Care

___ Schedule regular dates with my partner or spouse

___ Schedule regular activities with my children

___ Make time to see friends

___ Call, check on, or see my relatives

___ Spend time with my companion animals

___ Stay in contact with faraway friends

___ Make time to reply to personal emails and letters; send holiday cards

___ Allow others to do things for me

___ Enlarge my social circle

___ Ask for help when I need it

___ Share a fear, hope, or secret, with someone I trust

___ Other:

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Workplace or Professional Self-Care

___ Take a break during the workday (e.g, lunch)

___ Take time to chat with co-workers

___ Make quiet time to complete task

___ Identify projects or task that are exciting and rewarding

___ Set limits with clients and colleagues

___ Balance my caseload so it is comfortable and comforting

___ Arrange work space it is comfortable and comforting

___ Get regular supervision or consultation

___ Negotiate for my needs (benefits, pay raise)

___ Have a peer support group

___ (If relevant) Develop a non-trauma area of professional interest

___ Other:

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Overall Balance

___ Strive for balance within my work-life and work day

___ Strive for balance among work, family, relationships, play, and rest

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Other Areas of Self-Care that are Relevant to You


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