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Self-Care Plan
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This is your Self-Care Plan. There are no right or wrong answers. There is no “perfect” way to complete it—you can do so with words, pictures, links, or other creative ways. Be authentic and identify what is right for you at this time. Remember that you can always change your mind and adjust your plan! This document is evolving and flexible, a place to start. This is your contract with yourself to prioritize your health and well-being throughout your graduate school journey. Welcome!
How do you know when you are stressed and need to practice extra self-care? What are the signs?
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Take some time to think about your current self-care. What do you currently do?
| Mind
Current Practices: 1. 2. |
Body
Current Practices: 1. 2. |
| Social or Cultural
Current Practices: 1. 2. |
Spirit
Current Practices: 1. 2. |
Identify new, quick, and easy practices that you could consider trying for each area (examples are given below; you can use these examples if you wish, but come up with your own as well!)
| Mind
(e.g., watching a comedy on TV or reading a book) New Practices: 1. 2. 3. |
Body
(e.g., going for a short walk or dancing in the living room) New Practices: 1. 2. 3. |
| Social or Cultural
(e.g., game night with your kids or calling a friend) New Practices: 1. 2. 3. |
Spirit
(e.g., closing your eyes for 2 minutes and breathing deeply, or listening to your favorite music) New Practices: 1. 2. 3. |
Identify three people you can call or visit to talk about your thoughts and feelings:
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Identify three affirmative statements, inspirational quotes, images, or links to videos that remind you of your strengths: (e.g., “I know I am strong enough to accomplish this goal,” or listing your strengths from your VIA Survey of Character Strengths)
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Emergency Self-Care Contract
If I notice any of the following signs or symptoms of stress, I commit to find time to take my own good advice. I will avoid doing the following:
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Instead, I commit to taking care of myself and nurturing my well-being by engaging in the following activities, behaviors, or actions, keeping in mind that my mind, body, socio-cultural self, and spirit all need to be cared for (list at least three, but feel free to list as many as you like):
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I will contact one of the following people to talk to them about my feelings and thoughts:
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I will review the following to remind me of my strengths:
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If appropriate, I will reach out to one of the following available Walden resources if I find I am struggling in school because I am overwhelmed:
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