Deborah Mitchell Counselling

A practical tool to help you manage your wellbeing. It’s personal to you, so what works for one person might not work for another. The best approach is to create a checklist that resonates with your needs and preferences.

Your Personal Self Care Checklist

Why this is important to you: Think about why this is important to you and what motivation means to you. Is it to maintain balance, to reduce stress and burnout, to prioritize your well-being, to ensure you’re nurturing all aspects of yourself.

Physical Wellbeing

Sleep: think about how much or little sleep you need. The quality of your sleep. A regular bedtime routine.

Nutrition: there are so many rules around what constitutes a healthy diet. Think about your nutritional requirements and preferences. Do you have issues around food?

Movement: what regular exercise or physical activity do you enjoy? Making it fun means you’re more likely to keep doing it. Get outdoors often, research shows that being in green spaces, gardens/countryside/woodland and coast, reduces anxiety and improves mood.

Physical Hygiene: take the opportunity to relax in a warm bath, wear comfortable clothing or practice a regular routine of personal care.

Health: listen to your body when it needs rest or attention. Attend regular medical check-ups and take prescribed medications as directed.

Emotional Wellbeing

Self-Reflection & Awareness:  throughout the day, check in with yourself emotionally How am I feeling right now? How’s my body feeling right now? What do I need in this moment? Perhaps journal your thoughts and feelings. Practice mindfulness mediation. Acknowledge your accomplishments, big or small, notice any negative self talk (inner critic)

Expression & Processing:

Allow yourself to feel emotions without judgment, just notice belief patterns, feeling patterns. Express your feelings in a healthy way (e.g., talking, writing, creativity).

Find things that make you laugh. Listen to or play your favourite music.

Get creative, (e.g., art, music, writing, crafting).

Coping Strategies:

Use breathing practices to regulate your emotion.

Have a list of “comfort activities” for tough days.

Identify and avoid triggers where possible or have a plan for them.

Social Wellbeing

Connection: both with others and/or an activity that is meaningful to you.

Connect with supportive friends or family.

Reach out to someone you care about and trust.

Ask for help when you need it.

Spend time with a pet/animals.

Boundaries:

Practice healthy boundaries in relationships (see ‘Boundaries’ in Resources)

Say “no” to commitments that overwhelm you.

Limit time with people who drain your energy.

Community:

Engage in meaningful conversations.

Volunteer or contribute to a cause you believe in.

Learning & Curiosity:

Read something enjoyable (unrelated to work/stress).

Learn a new skill or try a new hobby.

Engage your thinking in a new way (e.g., puzzles, documentaries).

Downtime & Breaks:

Take breaks from news and social media.

Schedule dedicated “downtime” or quiet time.

Take technology breaks.

Declutter you physical or digital space.

Planning & Organization:

Set realistic goals and priorities.

Organize your day/tasks to reduce overwhelm.

Focus on one task at a time.

Avoid multitasking when possible.

Spiritual Wellbeing/Meaning and Purpose

Reflection:

Make time for quiet reflection or meditation.

Spend time in nature and appreciate its beauty.

Identify what is meaningful to you.

Nurture optimism and hope.

Connection to Purpose:

Explore your spiritual beliefs or practices (if applicable).

Contribute to causes in which you believe.

Professional/Work Self Care

Boundaries:

Set clear boundaries between work and personal life.

Avoid checking work emails/messages outside of work hours.

Take your designated lunch and rest breaks.

Environment:

Arrange your workspace to be comfortable and organised.

Take short breaks from your screen.

How to Use Your Checklist:

Personalise it: Go through these categories and add or remove items that fit your life and your needs. Be specific.

Prioritize: You don’t have to do everything every day. Choose a few key items from each category that you’ll aim for daily, weekly, or monthly.

Be Flexible: Life happens. Some days you’ll practice it, other days you won’t. The goal isn’t perfection, but consistent effort and awareness.

Regular Check-ins: Review your checklist regularly (e.g., weekly, monthly) and adjust it as your needs change.

Listen to Yourself: Pay attention to what truly recharges you and what feels draining.

Keep it Visible: Put it somewhere you’ll see it, like on your fridge, mirror, or as a reminder on your phone.

This checklist should give you a great starting point for building a robust self-care routine!

If you are struggling to implement self care into your daily life and would like to access support, I’m here to help. Please contact me……