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This ultimate workbook is designed to helpyou understand the true meaning of selfcare and how to better care for yourself.W O R K B O O KThe Guide toSelf-careTiffany RogersCrafted By

IntroductionSelf-care continues to be a popular buzzword.But while it persistently grabs headlines, it alsoremains a fuzzy concept.Though a relatively new phenomenon in theWest, self-care has a much older tradition inEastern cultures, reaching back to antiquity.Marked by a preventive rather than reactiveapproach to health, many Asian cultures seekto manage our energy economies before theybecome depleted.Self-care is a sustainable and holisticinvestment in our minds and bodies. It includestaking good care of our physical health, mostnotably by eating healthily, exercising, andsleeping well. But it also entails looking afterour minds and emotions, which can take theform of setting time aside for activities thatnourish our spirits and learning to understandhow we can best replenish our energies.Best regards,Tiffany

1.2.3.4.5.6.7.8.9.What did you learn about yourself?I am up-to-date with my health check-upsI am happy with my physical fitnessI eat well nutritionally most of the timeI have plenty of sleep and feel well-restedI take regular breaks from my workI say "No" to others when I need toI have forgiven my past mistakesI know what I am passionate aboutI have things to look forward to in my lifeYes S NoSelf-Care Quiz

Taking care of yourself does notmean being selfish or indulgingyourself. Self-care means takingcare of yourself so you can live ahealthy, fulfilling life, do your job,help others, and accomplish allthat you want to accomplish in aday.You can take care of yourself bydoing things you enjoy so youcan remain physically, mentally,and emotionally healthy for therest of your life. It's beneficial inmany ways, including betterhealth and well-being.Achieving self-care involves your own physical well-being,such as nutrition, hygiene, and seeking medical attention when necessary. This involves all the steps you can take to manage stressin your life and takecare of your own health.Self-care is taking steps to tend to your physical and emotional health needs to the best of your ability. Get to Know About Self-care

1. 2. 3. 4. 5. 6. 7. 8.9.Examples of DailySelf-Care Practicing balanced breathing for 10 minutes. All you need to do issit comfortably, with an upright spin and breathe out on yourcount of six. It is one of the most simple and powerful exercises Iknow for changing one's state.Standing with your feet in the shore, where the waves break andfoam, looking out to sea and filling your lungs deeply with saltyair.Remembering all the things you have to be grateful for.Watching cats practice self-care; they are the true masters of theart. All day long, they sleep, clean and groom themselves. Theyplay, seek the sun, stretch, purr and demand cuddles wheneverthey feel like it.Going for a run along the river and listening out for birdsong.Playing Canon in D major on the piano.Singing along at the top of your voice to songs you used to loveas a teenager.Watching movies that'll make you cry.Having coffee with a friend.

Nurturing Activities Include:Eating healthy, regular mealsEngaging in our hobbiesGetting enough sleepSpending quality time with friends Depleting Activities Include:Repetitive work-related tasksTaking care of othersDwelling on the pastReading the news

Nurturing Depleting1.2.3.Activity

Nurturing DepletingActivityTotal

How would you treat a friend?First, think about times when a close friend has felt really downand was struggling. How did you respond to your friend in thissituation? What do you typically tell them? How gentle was your tone?How kind were you to their struggle?Now think about times when you feel bad about yourself or arestruggling. How do you typically respond to YOURSELF inthese situations.How do you typically think to yourself? How gentle is yourtone? How kind are you to your own struggle?Did you notice a difference? If so, ask yourself WHY. Whatfactors or fears come into play that lead you to treat yourselfand others so differently?Think about how you things might change if you responded toyourself in the same way you typically respond to a lose friend.Why not try treating yourself like a good friendand see what happens?

Changing your critical self-talkThe First Step, is noticing when you are being self-critical. Itmay be that your critical voice is so common that you don'teven notice it's there. Whenever you're feeling bad aboutsomething, think about what you've just thought to yourself.What words do you actually use when you're self-critical? Arethere phrases that come up over and over again? Is your toneof voice harsh, cold, angry? Does the voice remind you ofsomeone in your past who was critical of you? You want tobecome aware of when your inner judge is active. For instance,if you've just eaten half a box of Oreo's, does your inner voicesay something like "you're so disgusting," "you make me sick,"and so on? Really try to get a clear sense of how you talk toyourself.1.

Changing your critical self-talk cont.Make an active effort to soften the self-critical voice, but do sowith compassion rather than elf-judgement (don't say "you'resuch a $itch" to your inner critic!). Instead, say something like "Iknow you're worried about me and feel unsafe, but you arecausing me unnecessary pain. Could you let my innercompassionate self say a few words now??"Reframe the observations made by your inner critic in a friendly,positive way. Imagine what a very compassionate friend wouldsay to you in your current situation. It might help to use a termof endearment. For instance, you can say something like"darling, I know you ate that bag of cookies because you'refeeling really sad right now and you thought it would cheer youup. But you feel even worse and are not feeling good in yourbody. I want you to be happy, so why don't you take a longwalk so you feel better?" Some times physical gestures can tapinto the caregiving system if you're having trouble calling upemotions of kindness. You can give yourself a hug, gentlystroke your arm or back of your hand. These gestures releaseoxytocin and will help change your bio-chemistry. The important thing is that you start actingkindly towards yourself. Feelings of truewarmth and caring will follow with continuedpractice.2. 3.

I PROMISE myself that.....When I'm feeling sad, I will remember:The next time I feel anxious, I will:When I feel lost or stressed, I will stop and remind myself:

I will strive my hardest to:If I find myself making excuses, I will:I choose to treat myself, always, with:Signature Date

Start by choosing one self-care practice per week to weave into your daily routine. Observe any positive changes and add in more when you feel ready.Self-care is anything you do totake care of yourself so you can stay physically, mentally, and emotionally well. Its benefits are better physical, mental, and emotional health and well-being.Self-care can take many forms,but it always promotes you and your health. Remaining on track with your sleeping schedule, eating healthily, spending time outdoors, participating in a hobby you enjoy, and expressing gratitude are all examples.PracticingSelf-care

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