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Writer's pictureDaniel Arteaga

Easy steps to follow for Self-care




As clinicians, we often stress the importance of self-care, yet it remains a topic that is not universally understood. To address this, let's delve into the concept of self-care, its definition, how to recognize it, and the scientific evidence supporting its benefits.


What is Self-Care?

Self-care is a term frequently used but not easily defined. Godfrey and colleagues (2011) reviewed the literature and found 139 different definitions of self-care. Posluns & Gall (2020) define self-care as “attending to one’s own holistic well-being.” Another action-oriented definition is “refilling and refueling oneself in healthy ways” (Gentry, 2002).

Self-care involves increasing behaviors that enhance well-being and reducing those that drain it (Williams et al., 2010). This practice is essential for maintaining mental, emotional, and physical health, a concept referred to as self-stewardship (Hossain & Clatty, 2021).


Benefits of Self-Care

Scientific literature highlights numerous benefits of self-care, including improved well-being, lower morbidity and mortality rates, and reduced healthcare costs (Riegel et al., 2021). Posluns & Gall (2020) identified six domains of self-care: awareness, balance, flexibility, physical health, social support, and spirituality. Below, we explore each domain in detail.


1. Awareness

Awareness involves noticing and reflecting on both internal and external experiences. This skill includes mindfulness, defined as “paying attention, on purpose, in the present-moment, non-judgmentally” (Kabat-Zin, n.d.). Mindful awareness can be practiced through guided meditations available on platforms like YouTube, Calm, or Headspace (Hossain & Clatty, 2021). Reflection, often cultivated through questioning and writing, helps us understand our needs and how to address them.


2. Balance

Balance refers to satisfaction in various domains of life without negative effects on others (Sirgy and Wu, 2009). It involves evaluating and taking action on imbalances, such as work versus leisure or self versus others. Strategies for achieving balance include setting realistic goals and maintaining boundaries (Grafanaki et al., 2005).


3. Flexibility

Flexibility is the ability to use coping skills and adapt to changing circumstances. This skill involves mindfulness, acceptance of difficult experiences, and actions that align with core values (Kashdan, 2010). Flexibility is linked to enhanced wellness and coping, making it a crucial component of self-care.


4. Physical Health

Physical health in self-care encompasses sleep, activity, and diet (Harrison & Westwood, 2009). Effective stress management significantly influences sleep quality, which in turn affects overall health (Åkerstedt et al., 2007). Understanding the barriers to healthy habits, such as lack of motivation or attachment to unhealthy behaviors, is crucial for forming new, beneficial habits (Riegel et al., 2021).


5. Social Support

Social support involves meaningful connections that help alleviate stress (Posluns & Gall, 2020). This support can come from personal relationships, professional interactions, or community structures. Enhancing social support may involve improving self-awareness, communication skills, and reducing isolation.


6. Spirituality

Spirituality is highly personal and involves beliefs that provide meaning and purpose. Actions related to spirituality include prayer, meditation, and spending time in nature (Posluns & Gall, 2020). Spirituality can offer comfort and help organize stressors into a meaningful narrative.


Putting it All Together

This guide aimed to deconstruct the broad concept of self-care into actionable domains. By recognizing and enhancing these areas, we can better attend to our holistic well-being. Reflecting on and celebrating our self-care efforts can help us maintain a balanced and healthy life.

Compiling this information has been beneficial for my own self-care practices. I encourage you to reflect on these domains and consider how you can enhance your self-care. Let's celebrate our efforts and continue to strive for balanced, holistic well-being. References


Åkerstedt, T., Kecklund, G., & Axelsson, J. (2007). Impaired sleep after bedtime stress and worries. Biological Psychology, 76, 170–173. https://doi.org/10.1016/j.biopsycho.2007.07.010

Gentry, J. E. (2002). Compassion fatigue: a crucible of transformation. Journal of Trauma Practice, 1(3/4), 37–61. https://doi.org/10.1300/J189v01n03_03.

Godfrey, C. M., Harrison, M. B., Lysaght, R., Lamb, M., Graham, I. D., Oakley, P., (2011). Care of self –care by other –care of other: the meaning of self-care from research, practice, policy and industry perspectives. International Journal of Evidence Based Healthcare, 9(1), 3–24. doi: 10.1111/j.1744-1609.2010.00196.x

Grafanaki, S., Pearson, D., Cini, F., Godula, D., McKenzie, B., Nason, S., & Anderegg, M. (2005). Sources of renewal: a qualitative study on the experience and role of leisure in the life of counselors and psychologists. Counselling Psychology Quarterly, 18, 31–40. https://doi.org/10.1080/09515070500099660.

Harrison, R. L., & Westwood, M. J. (2009). Preventing vicarious traumatization of mental health therapists: identifying protective practices. Psychotherapy: Theory, Research, Practice, Training, 46(2), 203–219. https://doi.org/10.1037/a0016081

Hossain, F., & Clatty, A. (2021). Self-care strategies in response to nurses’ moral injury during COVID-19 pandemic. Nursing ethics, 28(1), 23-32. https://doi.org/10.1177/0969733020961825

Kabat-Zin. n.d. [Quotation]. Unknown.

Kashdan, T. B. (2010). Psychological flexibility as a fundamental aspect of health. Clinical Psychology Review, 30(7), 865–878. https://doi.org/10.1016/j.cpr.2010.03.001.

Matarese, M., Lommi, M., De Marinis, M. G., Riegel, B., (2018). A systematic review and integration of concept analyses of self-care and related concepts. Journal of Nursing Scholarship, 50(3), 296–305. https://doi.org/10.1111/jnu.12385

Myers, S. B., Sweeney, A. C., Popick, V., Wesley, K., Bordfeld, A., & Fingerhut, R. (2012). Self-care practices and perceived stress levels among psychology graduate students. Training and Education in Professional Psychology, 6(1), 55–66. https://doi.org/10.1037/a0026534

Nurit, W., & Michal, A. (2003). Rest: a qualitative exploration of the phenomenon. Occupational Therapy International, 10(4), 227–238. https://doi.org/10.1002/oti.187

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Posluns, K., & Gall, T. L. (2020). Dear mental health practitioners, take care of yourselves: a literature review on self-care. International Journal for the Advancement of Counselling, 42(1), 1-20. doi: 10.1007/s10447-019-09382-w

[Quotation]. n.d. Unknown.

Riegel, B., Dunbar, S. B., Fitzsimons, D., Freedland, K. E., Lee, C. S., Middleton, S., Stromberg, A., Vellone, E., Webber, D. E., & Jaarsma, T. (2021). Self-care research: where are we now? Where are we going?. International Journal of Nursing Studies, 116, 103402. https://doi.org/10.1016/j.ijnurstu.2019.103402

Sirgy, J. M., & Wu, J. (2009). The pleasant life, the engaged life, and the meaningful life: what about the balanced life? Journal of Happiness Studies, 10(2), 183–196. https://doi.org/10.1007/s10902-007-9074-1.

Skovholt, T. M., Grier, T. L., & Hanson, M. R. (2001). Career counselling for longevity: self-care and burnout prevention strategies for counsellor resilience. Journal of Career Development, 27(3), 167–176. https://doi.org/10.1177/089484530102700303

Williams, I. A., Richardson, T. A., Moore, D. D., Gambrel, L. E., & Keeling, M. L. (2010). Perspectives on selfcare. Journal of Creativity in Mental Health, 5, 321–338. https://doi.org/10.1080/15401383.2010.507700.

Wityk, T. L. (2003). Burnout and the ethics of self-care for therapists. Alberta Counsellor, 28(1), 4–11.

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