my self care plan essay

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What Is Self-Care and Why Is It Important?

4 Ways to Practice Self-Care

What Is Self-Care?

• Building a Self-Care Plan

Self-care is the practice of taking care of physical, mental, emotional, and spiritual aspects of your life to promote health and wellness.

While many people may view self-care as a form of selfish indulgence, the act of caring for oneself is an important part of a person's overall well-being.

Many people do not fully understand what self-care means. Read on to find out more about what self-care is, examples of practicing self-care, and why it’s important for your mental and physical health.

Maskot / Getty Images

According to the World Health Organization (WHO), self-care is being able to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a healthcare provider.

The WHO also mentions that self-care is a broad term and many facets of a person’s life come into play, including:

• Hygiene (general and personal)
• Lifestyle factors such as exercise level and leisure activities
• Environmental factors such as a person’s living conditions or social habits
• Socioeconomic factors such as a person’s income level or cultural beliefs
• Self-medication and following treatment plans for current illnesses

The main goal of self-care is to prevent or control disease and preserve overall well-being through consistently taking care of various aspects of your health.

For a person to practice true self-care, they must use personal responsibility and self-reliance in a way that positively impacts their health in the current moment and the future.

Overindulgence in spending

Binge-eating your favorite but unhealthy foods

Participating in activities that provide instant gratification

Going on expensive and lavish vacations

Perfecting oneself by any means necessary

Numbing bad feelings using alcohol or illicit substances

Binge-watching television

Prioritizing one's physical and mental health

Adopting healthy lifestyle habits that can be maintained long-term

Eating a healthy diet

Finding exercise activities that you enjoy and participating in them regularly

Getting an adequate amount of good-quality sleep

Following treatment plans for existing conditions accordingly

Taking time out for yourself to participate in healthy activities you enjoy

What Types of Self-Care Are There?

Various forms of self-care involve different activities or actions. Each form is as important as the other and drives optimal health and well-being.

Physical Health

Taking care of your physical health is a form of self-care that helps improve quality of life and prevent or manage chronic conditions.

Physical self-care will be different for each person, but ways you can practice physical self-care include:

• Getting the proper amount of exercise
• Eating regular, well-balanced meals that are mostly whole foods and staying hydrated
• Engaging in relaxing activities that can help manage stress
• Getting enough sleep
• Getting regular medical and dental care

Mental Health

Mental self-care is designed to drive a healthy mind by practicing brain-stimulating activities and healthy mental behaviors. Mental self-care can help you manage stress, lower your risk of illness, and increase your energy.

While no two people are the same, these strategies can help you manage stress and stimulate your mind:

• Use relaxation programs or apps regularly to incorporate meditation, yoga, muscle relaxation, or breathing exercises. 
• Practice gratitude by reminding yourself daily of things you are grateful for. Write them down at night or replay them in your mind.
• Participate in creative activities you enjoy.
• Read a book or do a puzzle.
• Play games such as Scrabble, crossword puzzles, or other brain teasers.
• Try a new hobby.
• Engage in exercise.
• Take adult education classes.
• Seek help from a professional as needed.

Relationships

Having healthy relationships is a form of social self-care all its own. Research has shown that different forms of relationships, whether they be romantic, platonic, or familial, can all benefit overall health and well-being.

On the flip side, not having healthy relationships can be detrimental to health. When people lack platonic relationships, they are more likely to be subject to psychological distress and engage in unhealthy behaviors.  

Ways to foster relationships include:

• Regularly scheduling get-togethers (coffee, a walk, a meal, going to the movies, or just hanging out) with friends or family members
• Connecting with community or faith-based groups
• Volunteering for a local organization
• Joining a local group, such as a hiking club, knitting group, or other interest group

Not everyone has a spiritual or religious need. However, for some people nurturing their spirit allows them to connect on a deeper level with themselves and to think beyond themselves.

Spiritual self-care practices might include:

• Hiking or spending time in nature
• Listening to inspirational music
• Going to church or attending virtual spiritual activities or groups
• Talking with a spiritual advisor

Why Is Self-Care Important?

Practicing self-care regularly can bring about both short- and long-term benefits that lead to improved well-being and an improved health status.

In the short term, people who practice self-care can see positive changes such as:

• Reduced stress levels : Putting your health and needs first along with giving yourself a bit of rest can significantly reduce stress levels.
• Increasing self-worth : The more you take care of yourself, the better you will feel about who you are as a person. This is because more of your core needs will be met on a regular basis.
• Feelings of belonging : A short-term benefit of spending time with others will provide feelings of belonging and love, which is good for your overall mental health.

While the short-term benefits of self-care are good, the long-term benefits are what self-care is more focused on. Some long-term benefits include:

• Managing chronic conditions: By practicing physical and mental self-care strategies, conditions such as depression, diabetes, and heart disease can be more effectively managed.
• Disease prevention: Implementing self-care practices, such as regular exercise, healthy eating, and stress management techniques, reduces the risk of heart attack , stroke , and obesity in the future.
• Stress reduction: Stress affects all systems in the body. Chronic stress can lead to chronic health conditions. Practicing self-care that reduces chronic stress can help lower the risk of developing health conditions, such as heart disease, high blood pressure, gastrointestinal disorders, and more.
• Healthier relationships: When taking better care of our personal needs, we are better able to engage in healthy relationships partially due to increased self-esteem and self-worth.
• Improved job satisfaction: A study of nurses found those who implemented intentional self-care practices had significantly higher job satisfaction. The authors suggest implementing self-care practices could improve job satisfaction and teamwork while reducing burnout.
• Reduced burnout: Authors of a review of multiple studies concluded the solution for burnout is complex, but self-care strategies are one of several components that could be effective.
• Improved quality of life: When self-care practices help to better manage health conditions, reduce stress, or create a greater sense of belonging, overall well-being and quality of life improve.

How to Practice Self-Care

Building your perfect self-care plan will depend on your personal health and lifestyle. To create a plan to encourage better health and well-being:

• Determine your overall level of health: Once you know your starting point health-wise, you can begin adding or subtracting certain activities or stressors in your life to focus on improving your health.
• Identify your stressors: Make a list of things that cause you stress in all aspects of your life. The next step is to do your best to avoid certain stressors. If they are unavoidable, teach yourself coping techniques that can help lessen your stress reaction to certain situations.
• Identify your coping strategies: Everyone develops strategies to cope with health issues, stress, and other life problems. Make a list of your coping strategies and see which ones are healthy and which ones aren’t. The unhealthy ones that don't serve you well can be swapped out for healthier coping mechanisms.

After completing these three steps, you can begin to formulate a plan that you can commit to.

Self-Care Strategies for People With Chronic Disease

If you have a chronic disease, your self-care plan may look a little different than that of someone who does not. This is only because you will have to incorporate certain activities that will benefit you. For example, if you have diabetes , ensure that coping strategies and activities you utilize as self-care help you manage your condition while you follow your treatment plan.

Self-care is the practice of taking care of the physical, mental, emotional, and spiritual aspects of your life to promote health and wellness. It is a lifestyle that enables you to set aside time for your health to ensure your overall well-being now and for years to come.

If you do adopt the right techniques to care for yourself, you will be able to reap the benefits, such as better physical and mental health, the prevention or better management of disease, and better personal and workplace relationships.

World Health Organization. What do we mean by self-care?

National Institute of Mental Health. Caring for your mental health .

Holt-Lunstad J. Loneliness and Social Isolation as Risk Factors: The Power of Social Connection in Prevention . Am J Lifestyle Med. 2021 May 6;15(5):567-573. doi: 10.1177/15598276211009454

Kiecolt-Glaser JK, Wilson SJ. Lovesick: How Couples' Relationships Influence Health. Annu Rev Clin Psychol. 2017 May 8;13:421-443. doi:10.1146/annurev-clinpsy-032816-045111

David D, Dalton J, Magny-Normilus C, Brain MM, Linster T, Lee SJ. The Quality of Family Relationships, Diabetes Self-Care, and Health Outcomes in Older Adults. Diabetes Spectr. 2019 May;32(2):132-138. doi:10.2337/ds18-0039

Amati V, Meggiolaro S, Rivellini G, Zaccarin S. Social relations and life satisfaction: the role of friends. Genus. 2018;74(1):7. doi:10.1186/s41118-018-0032-z

Riegel B, Moser DK, Buck HG, et al. American Heart Association Council on Cardiovascular and Stroke Nursing; Council on Peripheral Vascular Disease; and Council on Quality of Care and Outcomes Research. Self-Care for the Prevention and Management of Cardiovascular Disease and Stroke: A Scientific Statement for Healthcare Professionals From the American Heart Association. J Am Heart Assoc. 2017 Aug 31;6(9):e006997. doi:10.1161/JAHA.117.006997

American Psychological Association. Stress effects on the body .

Monroe C, Loresto F, Horton-Deutsch S, et al. The value of intentional self-care practices: The effects of mindfulness on improving job satisfaction, teamwork, and workplace environments . Arch Psychiatr Nurs. 2021 Apr;35(2):189-194. doi: 10.1016/j.apnu.2020.10.003

Adnan NBB, Dafny HA, Baldwin C, Jakimowitz S, et al. What are the solutions for well-being and burn-out for healthcare professionals? An umbrella realist review of learnings of individual-focused interventions for critical care . BMJ Open. 2022 Sep 8;12(9):e060973. doi: 10.1136/bmjopen-2022-060973

California State University Department of Educational Psychology and Counseling. How to Create an Individualized Self-Care Plan.

By Angelica Bottaro Bottaro has a Bachelor of Science in Psychology and an Advanced Diploma in Journalism. She is based in Canada.

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Why you need a self-care plan (and 5 ways to get started)

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What is a self-care plan?

5 reasons you need a self-care plan

The key aspects of self-care

​​5 steps to create a self-care plan

How to stick to your self-care plan

How much me-time did you take today? 

The answer is, most often, not enough. 

The pressure and uncertainty of everyday life can make it difficult to develop a consistent self-care plan. A recent survey by Birchbox revealed that 1 in 3 people feel guilty for taking time for themselves , but the majority wished that they did. 

Some people believe that self-care is a selfish act. In reality, the opposite is true. Both you and the people in your life benefit greatly when you take time to look after your physical , emotional well-being , and mental fitness . 

Let’s learn why self-care is vital to your well-being and how to create your own, personalized self-care plan.

What is a self-care plan? 

Does self-care bring to mind a pampering massage, a shopping trip, or even a trending Twitter hashtag? That’s because the true meaning of caring for yourself is often misunderstood. 

A self-care plan is a set of daily activities we deliberately take part in to improve our inner and outer well-being . Self-care isn’t just about pampering or grooming yourself, although that can be part of it. 

By following a self-care plan, we take care of our holistic wellness — our mental , emotional and physical health. Taking time out of each day to nourish every part of ourselves helps us live healthier, happier, and more fulfilling lives. 

Self-care plans are a lifelong journey , and they look different from one person to the next. That’s because everyone has a unique set of physical and emotional needs they need to fulfill. You may feel energized after an intense workout , while someone else may prefer to meditate instead. Self-care strategies that work for you may not work for someone else. 

Self-care plans also prevent you from falling into bad habits and equip you with coping skills that help you manage stressful situations and challenging life events.

5 reasons you need a self-care plan 

A well-curated self-care plan enhances your overall well-being. Here are five reasons why everyone needs one: 

1. Improves mental health and well-being 

Finding time for self-care activities that bring you joy and relieve stress is beneficial to your mental health and well-being . 

Activities like connecting with others or daily exercise are simple but effective ways to maintain a state of well-being. Regular exercise releases chemicals like endorphins and serotonin that improve your mood . It also helps you think more clearly and improves your memory. 

Some self-care activities can train your mind, like mindfulness or learning a new language. They can help you build your mental fitness , which can strengthen your mental health and help you avoid mental exhaustion .

2. Manages stress and anxiety 

Stress is a universal feeling experienced daily by many of us. Continued stress increases the risk of developing:

• Depression 
• Workplace burnout  

Creating a self-care plan is critical when it comes to managing stress and anxiety. It also helps you to cope with feelings of depression more easily. 

When we practice self-care, the parasympathetic nervous system is activated. This allows us to relax our minds and bodies. According to Dr. Herbert Benson , director of the Benson-Henry Institute for Mind and Body Medicine, some of the best self-care practices that counter the stress response include: 

• Deep abdominal breathing
• Visualization
• Tai chi 

3. Prevents illness

Taking care of your mind and body helps prevent health conditions like heart disease, stroke , or cancer. Activities that prevent heart problems include not smoking or drinking less alcohol. 

A consistent self-care plan also preserves your overall physical health. The World Health Organization (WHO) defines self-care as “The ability of individuals, families and communities to promote health, prevent disease, and maintain health.”

The more you engage in activities that promote good hygiene, nutrition , and an active lifestyle, the more likely you are to keep illness at bay and strengthen your immune system. 

4. Maximizes productivity 

Productivity often gets confused with getting as much done as you can. As a result, caring for yourself is pushed to the side to make room for working more and doing more until you eventually burn out. 

However, prioritizing self-care is the key to becoming more productive at home and in the workplace. Dr. Russell Thackeray, a licensed clinical psychologist, explains that people who practice self-care have better cognitive abilities , including better focus and concentration. As a result, they tend to produce more. 

When you give yourself exactly what you need to function at your highest potential, your work performance will naturally improve . 

5. Enhances personal relationships

One of the most common misconceptions about self-care is that it’s a selfish act. It’s no wonder Americans neglect me-time because it makes them feel guilty. According to Birchbox, two-thirds of Americans put caring for others and social responsibilities ahead of their well-being. 

But how can you fill others’ cups when yours is empty? Finding time to show yourself kindness isn’t selfish at all. It makes you a better friend, caregiver, work colleague, or romantic partner. Bringing your best self to a relationship strengthens your connection with those around you. 

You can also include your loved ones in your self-care plan. Going for a daily walk with your friend, for example, is a great opportunity to bond and practice self-care together. 

The key aspects of self-care 

Self-care nourishes your mind, body, and soul. Let’s explore some of the most important dimensions of wellness and how we can implement them in our self-care plan. 

1. Physical 

The physical aspect of self-care involves making lifestyle choices that help you stay fit, healthy, and energized. Here’s how to look after your physical well-being: 

• Exercise daily 
• Go on nature walks 
• Have regular checkups with your health care providers 
• Eat a well-balanced diet rich in nutrients 
• Maintain a healthy circadian rhythm by having a good sleep hygiene
• Quit smoking 
• Drink in moderation 
• Get enough sleep 

Physical self-care is all about forming healthy habits that enhance your well-being and ditching unhealthy ones. 

2. Mental 

This dimension of self-care is all about looking after your mental well-being. In other words, it’s about taking good care of your thoughts and feelings. Your inner dialog and the way you speak to yourself play a big role in how you perceive yourself and the rest of the world.

Mental self-care also involves training your mind. Just as you train your body to keep it fit, you also need to keep your mind sharp . A sharp mind makes you more capable of dealing with stress and navigating big life changes.

These mental self-care habits can help you keep your mind healthy and sharp: 

• Spend quality time with loved ones 
• Set professional goals
• Learn something new  
• Engage in a hobby you love 
• Take a break from your phone  
• Practice positive self-talk 

3. Emotional 

Emotional well-being focuses on bringing awareness to our emotional needs by becoming conscious of our feelings. This awareness allows us to process our feelings in a healthy way — focusing on the positive emotions and managing the negative ones. 

Let’s take a look at some powerful ways to improve your emotional health:

• Start journaling
• Practice self-compassion
• Observe your thoughts without judging
• Practice gratitude  
• Use breathwork to regulate emotions
• Do acts of kindness 

Emotional self-care helps you respond rather than react to life’s challenges. Responding means you’re measured and thoughtful when you approach a situation. Reacting, on the other hand, is an immediate emotional response that usually results in a negative outcome. 

4. Professional

Professional self-care is any activity that helps you thrive in the workplace while maintaining a healthy work-life balance . 

Engaging in activities that help you develop professionally and bring you a sense of fulfillment, like doing Inner Work™ or applying for a promotion , are just some examples of self-care in the workplace. 

Here are a few other occupational self-care practices: 

• Use your vacation days
• Take time for yourself before meetings 
• Learn a new soft skill
• Work for a company that prioritizes employee wellness  
• Become a mentor  

5 steps to create a self-care plan 

The right self-care plan for you is the one that meets your individual needs. Start your personalized self-care plan today by taking the following steps:

1. Take a look at your current habits 

Before you create your self-care plan, observe where you are now. What strategies do you use to deal with life’s demands? 

Do you go on a walk to relieve stress or tend to withdraw from your friends and family? Do you have a few too many glasses of wine after a tough day at work or take a long bath to relieve tension?

Write down an honest inventory of positive and negative coping strategies you’ve developed throughout the years. This step helps you identify your harmful habits as well as your existing self-care practices. 

2. Identify your self-care needs

Think about what you value most in your day-to-day life. Make a list of all your physical, mental, emotional, and professional needs. A good example of a self-care plan is one that considers all areas of well-being.

Writing down your needs can be a real eye-opener. You may discover you’re already meeting your physical needs, but you’re neglecting your emotional needs. 

3. Write down practices that support your needs 

Now it’s time to decide what self-care activities will help you meet your needs. Consider asking yourself questions like: 

• What activities bring me joy? 
• What helps me feel energized?
• When do I feel at peace? 
• What makes me feel fulfilled? 
• What’s helped me cope with difficult moments in my life?

Write down the self-care practices that you plan to do daily and those you’ll only do once in a while. For instance, you’ll want to eat healthy every day, but you may only schedule dinner with a friend once a week. 

4. Fit them into your schedule

Here comes the tough part. You need to find pockets of time throughout your busy day to do these practices. Remember, self-care isn’t selfish. It’s an act of kindness to yourself. 

Instead of jamming all sorts of activities into your day, start small. Making a drastic change may feel overwhelming, causing you to give up on your plan. Instead, add one to two activities into your routine each week. 

Start with the ones you need and value most and work your way down. Your priorities will also change from time to time. If you’re battling a cold, for example, your physical needs take precedence over professional self-care. 

Evaluate how these self-care practices are helping you improve yourself and add more to your plan as you go along. 

5. Remove any barriers 

Remember the negative habits you identified earlier? It’s time to let them go. These self-destructive coping mechanisms are getting in the way of your self-care plan. 

Begin by reducing and then removing harmful coping habits. Pick the most detrimental one and replace it with a self-care practice instead. 

Don’t be afraid to ask your friends or family members for help. Sharing your self-care plan with a network of supportive people can help you overcome obstacles more easily. 

How to stick to your self-care plan 

A self-care plan takes time and consistency to work. 

Keep your plan simple and choose the self-care activities you love. Doing things that bring you joy is the key to sticking to your routine. 

Your self-care plan can also be as flexible as you need it to be. You’ll have your good days and your bad days. Don’t be too hard on yourself when things don’t go as planned. You can always have a fresh start. 

Give yourself the kindness you deserve and build your own self-care plan today. A BetterUp coach can offer you a customized coaching session to help you get started on your well-being journey. 

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Elizabeth Perry, ACC

Elizabeth Perry is a Coach Community Manager at BetterUp. She uses strategic engagement strategies to cultivate a learning community across a global network of Coaches through in-person and virtual experiences, technology-enabled platforms, and strategic coaching industry partnerships. With over 3 years of coaching experience and a certification in transformative leadership and life coaching from Sofia University, Elizabeth leverages transpersonal psychology expertise to help coaches and clients gain awareness of their behavioral and thought patterns, discover their purpose and passions, and elevate their potential. She is a lifelong student of psychology, personal growth, and human potential as well as an ICF-certified ACC transpersonal life and leadership Coach.

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• How to Create a Self-Care Plan (+examples & worksheets)
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How to Create a Self-Care Plan (+ examples & worksheets)

Create Your Own Self-Care Plan “Before anything else, preparation is the key to success.” – Alexander Graham Bell

Do you feel like self-care should be a priority, but you just don’t take time for yourself (or not enough time for yourself)?

If so, you need a self-care plan!

The best way to ensure that you practice self-care regularly is to have a plan.

A self-care plan is a preventative tool that will help you cope with life’s inevitable adversities .

Because you’re not exactly in the best position to be making calm, rational decisions once you’re already in the middle of a crisis. And self-care can easily fall by the wayside when life gets chaotic.

Having a plan in place ahead of time will help you to be resilient and maintain control over your health during stressful times.

Self-Care Worksheets- Printable 28-page PDF Checklist, Assessment, Ideas & more

Self-Care is Crucial for Your Health

Self-care is crucial for all aspects of your health: physical, mental, and spiritual. That’s why it’s good to take a holistic approach when creating your self-care plan – one that will take all these aspects into account.

The relationship you have with yourself must be protected and nurtured --when you make self-care a habit, your body, mind, and soul will thank you!

You are the only person that will be with you for your entire life. And you know yourself better than anyone else.

So, it’s really up to you to decide what types of self-care will help you in what situations and what changes need to be made in order to ensure that you get the self-care that you need.

For example, if you are an introvert, HSP, and/or empath , you have to be especially protective of your mental health and make sure you don’t get drained from others’ energies, traumas, etc.

Why is it So Hard to Practice Self-Care?

We all know that self-care is important … so then, why is it so hard to practice?!

I can think of at least three reasons:

1. False Assumptions About Self-Care

Many people feel guilty about taking time for themselves and may even believe that self-care is selfish (which couldn’t be further from the truth!) False assumptions/beliefs about self-care also include:

-self-care is expensive -it takes too much time -self-care must be earned -it’s only for women -self-care is basically just pampering

Debunking these self-care myths is key to overcoming the self-care hurdle. The truth is:

-the best things in life are free and so are many types of self-care -taking care of yourself doesn’t have to be time consuming – in fact, some forms of self-care only take a few minutes, and some don’t require any extra time at all! - self-care is an inherent need we all have as human beings, not a reward to be earned -self-care knows no gender, color, ethnicity, age, etc. – again, it is an inherent need we all have as human beings -those who consistently practice self-care are more productive, less stressed, more confident, and more resilient

2. Lack of Self-Care Examples

Another reason why self-care is so hard to practice is that it can be confusing to understand what self-care actually is . Self-care is not just bubble baths and a skin care routine --- it also encompasses other things you do to enhance your physical, mental, and spiritual well-being.

Some examples of self-care ideas include:

-drinking enough water, eating healthy -social media detox -meditation/breathing exercises -yoga/exercise -limiting interaction with negative people -spending time in nature -taking an aromatherapy bath -taking time for your hobbies - expressing gratitude -sleeping -volunteering/fulfilling your purpose -self-compassion -setting boundaries/ saying “no”

*Here’s a list of 33 self-care ideas for physical self-care, mental self-care, and spiritual self-care.

3.Bad Habits/Lack of Good Habits

The third reason it’s so hard to practice self-care is bad habits -- or lack of good ones.

Throughout our journey, we develop coping mechanisms to deal with stress, loss, sorrow, anger, abandonment, betrayal, and all of life’s trials and tribulations.

But some of these coping mechanisms are not healthy. So, the first step to establishing a self-care routine is often replacing hurtful habits with healing habits .

For example, instead of drinking alcohol to relax, drink herbal tea. Cut out negative self-talk and repeat positive affirmations instead. When you’re angry, don’t react immediately– breathe, do yoga, and give yourself time to calm down.

As with establishing any new habit, the more consistent you are in your practice, the more “second nature” it will become.

That’s why you need a self-care plan that you will stick to through thick and thin.

Things That Can Interfere with Your Self-Care  (but don’t let them!)

It’s essential to have self-care habits in place so you’ll be ready for whatever life throws at you.

How will you deal with an unexpected stressful event? Do you have measures in place to help you stay on track with your self-care?

You cannot afford to neglect yourself during difficult or busy times; in fact, it's during these times that self-care is the most important!

Some major life events that can interfere with your self-care routine include:

1. Getting Married/Planning a Wedding

Getting married is one of life’s most momentous, transformative occasions. 

Major life events like this, although happy and exciting, can also be stressful.

A 2020 study found that 72% of soon-to-be newlyweds use the terms “very” and “extremely” to describe wedding planning stress.

Certainly, there are many stressors associated with planning a wedding … just to name a few:

-Having a safe event in light of COVID-19 -Trying to stay within a budget -Managing RSVP’s -Choosing a menu -Whittling down the guest list -Coming up with contingency plans (what if it rains?!) -Dealing with family members -Organizing vendors -Having to postpone

During this time, it is important to recognize what is in and what is out of your control.

And it is also important to remember that this is supposed to be a joyous time. So, pamper yourself in the time leading up to the big day!

Self-care for the bride-to-be is crucial – make time to just relax and be mindful. You deserve a slot on that busy schedule of yours.

Having a self-care plan that you stick to in the midst of all the wedding planning will help you to keep calm, stay healthy, and mindfully enjoy the process.

For those of you looking for the perfect stress relief gift for the bride-to-be, check out our spa box on Etsy:

Bride to Be Stress Relief Gift , Self-Care by 3D Success on Etsy

2. Coping with Loss/Grief

Those who are grieving the loss of a loved one often forget to take care of themselves.

Although everyone experiences and deals with loss differently, grief can disrupt major components of physical and mental health - sleep, appetite, hygiene, energy levels, etc.

And for some, the emotional toll of any type of loss (loss of a loved one, a job, a beloved pet, a relationship, a medical diagnosis) can become all-consuming.

While it’s natural to take the time you need to grieve in a way that’s healing for you, you must also be sure to continue practicing self-care during any time of loss or crisis.

These are the times when having a self-care plan (that you'll stick to!) will really benefit you. You won’t have to think about what to do when you’re in distress – you will already have a plan in place, an established routine that works for you. 

Coping with losing a loved one is never easy and it can be difficult to know how to support a friend/family member during this time.

If you’d like to express your condolences while encouraging them to practice self-care, consider these care packages or our sorry for your loss gift set on Etsy:

Sympathy Care Package , Self-Care by 3D Success on Etsy

3. Having a Baby

Many new moms let their self-care fall by the wayside after they give birth.

It seems impossible to find time for self-care with all the responsibilities that come with a new baby.

Some new mothers may even struggle with guilt when they attempt to take time for themselves.

However, this is where a self-care plan comes in handy!

During the postpartum period, it is especially critical to:

-support your body as it recovers and rebuilds, and -support your mind as it adjusts and refocuses.

Keep in mind the old adage, “you can’t pour from an empty cup.” In order to take care of others, you must take care of yourself. And  doing so allows you to be better at everything else you do.

Don’t wait until your cup is empty to practice self-care – make sure it stays filled.

Stick to your self-care plan!

Obviously, changes can be made to an existing self-care plan for many reasons including having a baby. The important thing is to regularly engage in the self-care habits that help you to stay happy and healthy.

Know a new mama who needs some pampering? Try our organic essential oil-based relaxation kit on Etsy:

Take Some Time for Yourself Care Package , Self-Care by 3D Success on Etsy

Creating Your Self-Care Plan

Now, it’s time to create your very own self-care plan!

This personalized plan will help you to maintain your overall health & well-being on an everyday basis as well as during high-stress situations.

So, if you’re committed to making self-care a priority, let’s get started.

Determine Your Current Stress Level

This can be a real eye-opener.

Often, we don’t even realize how stressed we really are or what is actually causing the stress.

So, the first step in creating a self-care plan is to assess your current stress level and identify your major stressors.

Once you’ve identified your stressors, you can determine how to lessen or eliminate them.

*There is a Stress Assessment and Quiz in the Freebie Library to help you with this.

Stress and anxiety manifests differently for everyone, but common warning signs of overwhelm/too much stress include:

-insomnia -irritability -fatigue -isolating yourself -feeling overwhelmed -indecisiveness -weakened immune system -eye twitches -labored breathing -tight/sore muscles -headaches -lack of concentration -low libido -upset stomach -memory problems -mood swings -angry outbursts

And stressors often have to do with:

-health -finances -relationships -work -housing/moving -school -traumatic events -safety/security -overextending ourselves -mental health issues

How Do You Currently Deal with Those Stressors?

Now that you’ve identified your stressors, it’s time to reflect on how you are currently dealing with them.

Are you coping in a healthy way? Or do your coping mechanisms actually make things worse?

Examples of unhealthy coping mechanisms include:

-smoking cigarettes -drinking alcohol/drug abuse -sleeping too much -overspending -avoidance -catastrophizing -ruminating -over/under eating -overworking -not prioritizing things that matter the most

And examples of healthy coping mechanisms include:

-exercising (releases endorphins and serotonin, natural stress-relievers) -meditating -practicing yoga -breathing exercises -aromatherapy with essential oils -affirmations -journaling -expressing gratitude (Gratitude worksheets available in the Freebie Library) -creating/hobbies -doing a brain dump (Brain Dump worksheets available in the Freebie Library) -setting boundaries/saying no -social media detox -spending time in nature -treating yourself to a luxury spa box

Connect Those Stressors to the Self-Care Activities that Help You

First, consider if there are any stressors that you can:

-eliminate -avoid or limit your exposure to, and/or -reframe your mindset regarding

For example: toxic relationships, clutter, negative thoughts, complaining, unreasonable expectations, unhealthy diet, sedentary lifestyle, multitasking, procrastinating, etc.

Remaining unavoidable stressors must be connected to healthy coping mechanisms.

Notice what forms of self-care help you to remain calm during stressful situations. 

For example, you may find that it helps to mindfully color while drinking tea when you’re feeling overwhelmed. Or that it helps to do yoga when you’re angry. Or that you feel happier and more energized when you eat plenty of fruits and veggies. 

Whatever self-care activities work for you, make note of them.

Be Specific & Write it Down

Which brings us to the last tip I’d like to give you for creating your self-care plan...

As with any goal, your chances of success increase if you are specific and you write it down.

When you’re feeling stressed out, what will you do? What will you avoid?

Give yourself a visible reminder of your commitment to making self-care a priority. This could be in the form of your self-care plan, a quote, anything that reminds you to take care of yourself.

When practicing self-care, note what works in certain situations and what doesn’t. It may help to think of it in terms of stressors and their self-care antidotes .

For example, the Stressor might be an upcoming exam and the self-care antidote is a candlelit bath.

The Stressor might be an overpacked schedule and the self-care antidote is cancelling plans and enjoying a cozy night of TV at home by yourself.

Or the stressor might be that you’re feeling overwhelmed, and the self-care activities/antidotes are doing a brain dump and decluttering your physical environment.  

Keep track of your progress and make note of any changes you want to make. If one type of self-care activity didn’t work as well as another, that’s something to pay attention to!

Review your progress periodically to make sure your needs are being met and make any necessary adjustments to your self-care plan along the way.

Self-Care Plan Worksheets

Don't forget to download these self-care worksheets I made to help you create your self-care plan! You can get them in my  Etsy shop -- available in printer-friendly black and white. 

Stress Tracker, Stressors & Self-Care Activities Diary

Self-Care Tracker, Monthly Goals

Healthy & Unhealthy Self-Care Habits, Warning Signs of Too Much Stress

Self-Care Reminders – Quotes & Positive Affirmations, Things I Am Grateful For

I hope this post helped you to create your own self-care plan. I wish you all the best in creating it and sticking to it!

Please share in the comments … what’s your “go-to” self-care activity?

*Related post:  How to Create a Personal Development Plan  (ultimate guide with examples of personal development goals)

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Self Care by 3D Success & Curated List of Posts

How to Express Gratitude (+ Journal Prompts & Activities)

Self Care by 3D Success Launch is Finally Here!

Healing Through Gratitude: The Complete Guide

Home — Essay Samples — Nursing & Health — Health Care Policy — The Importance of Self-Care: A Personal Reflection

The Importance of Self-care: a Personal Reflection

• Categories: Health Care Policy Health Education Mental Health

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Self-Care as a Crucial Aspect of a Personal Health Essay

Introduction, physical self-care, psychological self-care, spiritual self-care, social self-care, professional self-care.

Many people tend to ignore self-care throughout the whole life path, which may negatively affect their life at some stage. Nowadays, this issue becomes even more actual due to the high possibility of burning out. However, the most important factor of self-caring success is a proper and permanent account of the health-improvement performance (Grise-Owens, 2016). While analyzing the individual’s health, it is crucial to use multi-side self-caring because the overall well-being depends on many aspects, such as physical, psychological, spiritual, and professional health.

First and foremost, physical health is one of the most important visual characteristics of a person. Some of the advice contains eating healthy and drinking as much water as possible daily (Grise-Owens, 2016). After that, according to the plan, I should set a daily routine of physical exercise due to its usefulness for body development. Moreover, enough sleep is one of the most crucial parts of physical life, as well as turning off the phone before sleeping. To keep tracking the efficiency of my physical health progress, I can set a certain diet and daily exercise plan, make records in the journal of productivity, and set some alarm reminders for the most common tasks.

Second, the psychological aspect plays a pivotal role in a person’s performance and spiritual health during the day. To start with, I should begin by keeping a journal of self-awareness, where I can write the whole physical portrait at a certain point and track the notes regularly (Grise-Owens, 2016). However, I consider asking for and receiving help as a more active behavior in improving psychological health. Finally, I should think about my positive qualities and write them to improve my self-estimation. To keep track of it, I should start monitoring my behavior, communicating with others, and downloading an app for breathing exercises to improve mental health.

Third, spiritual health is one of the most important aspects of our life, which affects our mood daily. It begins with meditation and playing with children to relieve the anxiety and become more serene. However, a person should also sing and dance in the meantime, even alone, which is helpful for shy people. In addition, self-cherish is also a crucial facet of overall spiritual health (Grise-Owens, 2016). It is enough for me to start breathing, visiting family members, and setting alarm reminders for the most important tasks to start monitoring.

On the one hand, social life may also affect all aspects of the individual’s health. Personally, it is important to spend more time with family and visit its members daily if they do not live nearby (Grise-Owens, 2016). On the other hand, self-caring, tracking the visits to family members, the number of friendly gatherings, and communicating with others will help me improve accountability in this aspect of self-care.

Finally, professional life sometimes takes the biggest part of our day, so people should care about it constantly. To begin with, I should settle on a list of weekly assignments. After that, I can start visiting a life advisor at least once a month during the semester. Nonetheless, the most significant part of improving professional life involves 2 hours of daily allocation for accomplishing all the assignments (Grise-Owens, 2016). The best way to monitor it is to make a concrete event calendar, find a professional life advisor, and download an alarm app that reminds the start of two hours of assignment preparation.

In conclusion, it is important to provide a complete health estimation to improve self-caring, consisting of five aspects of a person’s well-being — physical, psychological, spiritual, and professional. Physical health mainly depends on a healthy diet and daily exercise. Psychological well-being hangs on starting a journal of self-awareness and thinking about positive personal qualities. Furthermore, meditation and playing with children are determined by the spiritual aspect, while social life care consists of regularly spending time with family and friends. Finally, professional-life care starts from settling the plan of assignments, visiting a life advisor, and leaving the time for home assignments.

Grise-Owens, E., Miller, J., & Eaves, M. (2016). The A-to-Z self-care handbook for social workers and other helping professionals . The New Social Worker Press.

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IvyPanda. (2022, July 19). Self-Care as a Crucial Aspect of a Personal Health. https://ivypanda.com/essays/self-care-as-a-crucial-aspect-of-a-personal-health/

"Self-Care as a Crucial Aspect of a Personal Health." IvyPanda , 19 July 2022, ivypanda.com/essays/self-care-as-a-crucial-aspect-of-a-personal-health/.

IvyPanda . (2022) 'Self-Care as a Crucial Aspect of a Personal Health'. 19 July.

IvyPanda . 2022. "Self-Care as a Crucial Aspect of a Personal Health." July 19, 2022. https://ivypanda.com/essays/self-care-as-a-crucial-aspect-of-a-personal-health/.

1. IvyPanda . "Self-Care as a Crucial Aspect of a Personal Health." July 19, 2022. https://ivypanda.com/essays/self-care-as-a-crucial-aspect-of-a-personal-health/.

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