Jermaine Kenner, MSEd

What comes to mind when you hear the words self-care?

Today we will learn four considerations in physical self-care.

Today we will learn four considerations in emotional self-care.

PHYSICAL AND EMOTIONAL SELF-CARE

Providing for one’s own needs

Preventing harm to self

Positive Negative

WHAT IS SELF-CARE?

NUTRITION

It is a proven fact that people who have healthy diets show lower rates of relapse. Those who consumed higher amounts

of junk food show to have an increased rate of relapse.

• Balanced Diet• Nutrients• Fluids

NUTRITION

• Shelter• Clothing• Protection from the elements

ENVIRONMENT

• Vital for the protection from disease and parasites

HYGIENE

• Keep as regular a schedule as practical• Avoid caffeine for several hours before sleep• Avoid vigorous aerobic exercise for 2 to 3 hours before sleep• Avoid long mid-day sleep periods (cat naps don’t count)• Only eat mild foods before going to bed• Arrange for a quiet period to collect thoughts-write in a

journal, read, meditate• Keep paper and pen near bed to write down trouble thoughts• Screen out distractions-use ear plugs and sleep mask in

necessary• Create a “sleep routine” to prepare for bed

SLEEP

• Set up a routine. Make it part of your everyday lifestyle• Find a partner to help keep you motivated. Group classes

are awesome for this• Do 20-30mins of some aerobic exercise 3 to 5 times per

week.• Frequency is more important then length or intensity. • Avoid over-strenuous exercises (too long and too hard)• Use the right equipment• Stretch, warm up, and cool down• Back off at signs of pain or discomfort• Allow time for muscles to rest and recover• Be mindful of the sun, heat, cold, and dehydration

EXERCISE

• Avoid high risk situations- such as unsafe friends and abusive relationships

• Use protective equipment, such as pads, helmet, condoms, sunscreen, plenty of water and gloves

• Warm up and stretch• Don’t do risky activities alone- rock climbing, hiking,

running new trails • Stop if the pain can lead to injury• When hurt get medical attention- follow up • Take medication as prescribed and be mindful of side

effects

INJURIES

• Stay strong by having a healthy diet, plenty of rest, and stress management

• Avoid needless exposure and disease-promoting actions- such as smoking or pulling all nighters

• Wash hands often and proper clothing for he elements• Get check ups regularly• FOLLOW THE DOCTOR’S INSTRUCTIONS

ILLNESS

• Feeling of being loved, accepted, and valued• Feeling of having some ability to control events around us• Feeling of competence and that our activities are

worthwhile. • Feeling of emotional safety

EMOTIONAL SELF-CARE

• Emotional abuse or neglect by others or self• Isolation• Depression, anxiety, stress• Burnout at work or other situations• Distorted thinking

EMOTIONAL SELF-CARE

MEDITATION EXERCISE