UNF Housing Finals Self-Care Guide

SELF-CARE & ME A SELF-CARE AND WELLNESS GUIDEBOOK.

E T A M I T UL W-TO HO SSUE I 20+

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UNF HOUSING & RESIDENCE LIFE

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SPRING 2021 |

VOL 1 ISSUE 1

DEFINE

WHAT IS SELFCARE REALLY?

by RLC Sheresa Divens If you take a quick scroll through Instagram or Google "self-care tips" you'll find lots of suggestions ranging from face masks and spa days to healthy diet and exercise.

But, what if we told you that selfcare is more significant than the "Treat Yo' Self" mentality the pop culture and consumerism wants you to believe. Think about it.

We know that the body will suffer without food or water. But what about when you lack a sense of connection or belonging to others?

How about when you struggle with self-esteem or motivation? Does the body suffer then?! Absolutely!

Despite what the infamous Parks and Recreation clip may lead you to believe to treat yourself, you've got to look deeper than a mani-pedi or bubble bath.

that before you can feel the highest level of esteem- love and belongingyou must first experience safety, security, comfort, and physical wellbeing. Plus as our lives change and evolve, so does our place on the hierarchy of being and our ability to satisfy our own needs hence the reason to practice self-care.

Maslow broke this down into two categories. At the basic level are the things we know we must do because without them we suffer. Without food we are hungry, without shelter we feel unsafe, without love we lack intimacy, and so on. Then, at the higher levels we can be motivated to achieve our highest potential and purpose only but once our basic needs are met.

Being able to tell the difference between "surviving" or "thriving" is what allows us to find meaning in our lives, experience fulfillment, and be content in moments like deep love for another, helping in your community, or gaining leadership in a career. But it is difficult to make it to those moments if we first don't focus our energy on basic self-care and nurturing our basic and psychological needs.

Self-care, then, is more than just being kind to yourself. It is more than taking a day off work or going on a social media cleanse. It is an ongoing process of identifying what your needs are, recognizing when those areas need attention, and working to meet those needs so that you can experience true happiness and fullness in your life.

Most people aren't strangers to the concept of Maslow's Hierarchy of Needs, which emphasizes the building blocks to self-actualization or "full humanness"; but, you may not have take the time to consider

CONNECT. LEARN. GROW.

Self-care is giving the world the best of you, instead of what's left of you.

KATIE REED

CONNECT. LEARN. GROW.

PLAN

When it comes to self-care plans, there is no one-size-fits-all option. We all have different needs, strengths, and limitations.

STEP 1: EVALUATE YOUR COPING SKILLS

Reflect on your own habits is the first, most important step, to building a successful self-care plan. You need to recognize when and how your body experiences stress and anxiety to know how to respond to life's demands. How do you typically respond to stressors? Can you identify when you need to take a self-care break?

When faced with challenges, we can use either positive or negative coping strategies. Below are a few examples of each. Which strategies do you tend to use?

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POSITIVE Deep breathing stretching Meditation Listening to music Exercising Reading Going for a walk Taking a bath Socializing Sitting outside Engaging in a hobby

STEPS TO BUILD A SELF-CARE PLAN

NEGATIVE Yelling Acting aggressively Overeating Binge drinking Smoking Pacing Biting your fingernails Taking drugs Skipping meals Withdrawing from relationships Reckless behavior

Be honest with yourself when evaluating your behaviors. If you find yourself practicing a less beneficial coping strategy, take a deep breath and refocus your energy then spend some time reevaluating your go-to coping strategies.

CONNECT. LEARN. GROW.

STEP 2: IDENTIFY YOUR SELF-CARE NEEDS

We all experience unique challenges, stressors, and triggers, and no two people have the same self-care needs.

Take a few moments to reflect on what you value and need in your day-to-day life. What are your basic needs? What are your psychological needs? What are your self-fulfillment needs? Do your values change in the event of a personal crisis? Remember that self-care extends far beyond your basic most physical needs. Consider your psychological, emotional, spiritual, social, financial, and workplace well-being.

DAILY SELF-CARE

What are you doing to support your overall well-being on a day-to-day basis? Do you engage in self-care practices now? Are you more active in some areas of self-care than others? You can use the table below to help you determine which areas may need more support.

AREAS OF SELF-CARE

CURRENT PRACTICES

PRACTICES TO TRY

Physical (e.g.- eat regularly and healthy meals, good sleep habits, regular exercise, medical check-ups, etc.)

Emotional (e.g.- engage in positive activities, acknowledge your accomplishments, express emotions healthily, etc.

Spiritual (e.g. - read inspirational literature, self-reflection, spend time in nature, meditate, explore spiritual connections, etc.)

Social (e.g. - healthy relationships, make time for family/friends, schedule dates wit partner, ask for support, etc.)

Financial (e.g. - understand how finances impact your quality of life, create a budget or financial plan, pay off debt, etc)

Psychological (e.g. - take time for yourself, disconnect from devices, journal, pursue new interests, learn new skills, access counseling, etc.)

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CONNECT. LEARN. GROW.

STEP 3: ADDRESS BARRIERS AND AREAS OF IMPROVEMENT

Reflect.

Examine.

Replace.

Reflect on your existing coping strategies and self-care tools. What is working? What isn't?

Keep what is helpful and stop what isn't.

Examine what barriers exist to maintaining your self-care. Address what you can and make steps towards incorporating new strategies for your own benefit.

Replace negative coping techniques with healthier ones. If you find yourself using a strategy that isn't beneficial, then begin by choosing one action you can replace it with.

Then repeat..

CONNECT. LEARN. GROWN.

SELF-CARE STRATEGIES

Eat a healthy meal Exercise Stretch Read for pleasure Write in a journal Volunteer for a cause Make a gratitude list Take a fresh air break Meditate or listen to guided visualization Cuddle with pets Treat yourself to a nice meal Take a nap Listen to music Practice yoga Lay in the grass Go for a nature walk

Photography Connect with your support group Set clear boundaries Sing Write a blog Try a new hobby Have an adventure day Get a massage Buy yourself flowers Turn off electronic devices Have a movie marathon Play a game Dance Browse a music store or bookstore Join a support group Get creative Have a game night with friends

MY NOTES:

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STEP 4: IMPLEMENT A PLAN.

Once you've determined your personal needs and strategies, get it on paper. Your self-care plan can be simple or as specific as you need it to be. We suggest posting the plan in a place you will see daily and carry a simplified version in your phone for easy access. Here is an example of what a self-care plan might look like:

MY DAILY SELF-CARE PLAN LIST YOUR FAVORITE PRACTICES FOR EACH CATEGORY.

BODY

MIND

SPIRIT

EMOTIONS

RELATIONSHIPS

MY TOP THREE POSITIVE COPING STRATEGIES RECORD 3 STRATEGIES YOU WANT TO GET IN THE HABIT OF USING. SEE PAGE 8 FOR IDEAS.

MY EMERGENCY SELF-CARE PLAN HELPFUL (TO DO) LIST YOUR TOP 5 EMERGENCY SELF-CARE PRACTICES.

HARMFUL (TO AVOID)

LIST 5 PRACTICES, PEOPLE. PLACES, OR THINGS TO AVOID DURING TIMES OF CRISIS OR HIGH STRESS.

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CONNECT. LEARN. GROW.

www.unf.edu/counseling-center The purpose of the Counseling Center is to provide mental health services to the university community, including: assessment and referral, individual, group counseling and crisis intervention to currently enrolled UNF students Programs & Services Offered: Online Mental Health Screenings, Group Therapy, Individual Therapy, Psychiatric Services, Eating Concerns, Art Therapy Services, Relaxation Room, Services for Distance Learners

ASK FOR HELP

Building 2, Room 2300

TALK IT OUT

COUNSELING CENTER

LEND-A-WING PANTRY UNF Lend-A-Wing Pantry Hicks Hall, Building 53, Room 1202 www.unf.edu/lendawing Lend-A-Wing Pantry is a Student Government Executive Agency designed to combat food insecurity on campus.

We strive to create and safe and comfortable environment where students feel welcome, and we are dedicated to selfless service.

Programs & Services Offered: Free Groceries for UNF students in need, volunteer opportunities

DEPARTMENT OF RECREATION & WELLNESS Student Wellness Complex Building 61 www.unf.edu/RecWell The Department of Recreation and Wellness provides tools and resources that promote a healthy lifestyle through programs and services. This ranges from physical wellness to nutrition and even mental health.

One program to highlight is the UNF RISE Above resilience program is a 24/7 online toolkit that provides UNF students with the resources to normalize failure and adapt to challenging situations to improve their wellness and success. https://www.unf.edu/recwell/riseabove

DEPARTMENT OF DIVERSITY INITIATIVES www.unf.edu/ddi DDI cultivates a welcoming and supportive environment that empowers students to be their authentic selves, embrace their intersectional identities and expand their cultural horizons. Through cultural and gender enriching programs and services, DDI serves as a resource for students to celebrate diversity and promote inclusion.

LGBT RESOURCE CENTER www.unf.edu/LGBTRC TThe LGBT Resource Center's mission is to provide valuable education and resources for the entire campus community with a commitment to advocacy, equality, respect, and support for lesbian, gay, bisexual, transgender, queer, questioning and allied students, faculty, and staff.

CITATIONS & RESOURCES Corona Virus Anxiety Workbook [PDF]. (n.d.). The Wellness Society. Retrieved on November 24th, 2020, from https://www.bc.edu/content/dam/bc1/offices/StudentAffairs/counseling/PDF/Coro navirus-Anxiety-Workbook.pdf McClure, B. (2019). Practicing Self-Care: What Are Your D-Needs and B-Needs?. Psych Central. Retrieved on November 5, 2020, from https://psychcentral.com/blog/practicing-self-care-what-are-your-d-needs-and-bneeds/ National Center on Safe Supportive Learning Environments. (n.d.). Safe Place: TraumaSensitive Practice for Health Care Centers for Higher Education Students. Retrieved November 24, 2020, from https://safesupportivelearning.ed.gov/Trauma-SensitiveCampus-Health-Centers Self-Care Starter Kit [PDF]. (n.d.). Homewood Health. Retrieved on November 24th, 2020, from https://employees.viu.ca/sites/default/files/homewood-self-care-starter-kit.pdf