SELF-CARE THERAPY

A positive way to counter stress in self-care therapy. Nancy Apperson (2008)

of Northen Illinois University has provided steps for self-care.

1. Stop, breathe, and tell yourself: “ This is hard and I will get through this 1 step at
a time. “
2. Acknowledege to yourself, what you are feeling. All feelings are normal so
accept whatever you are feeling.
3. Find someone who listens and is accepting. You do not need advice. You need
to be heard.
4. Maintain your normal routine as much as possible.
5. Allow plenty of time for a task.
6. Take Good Care of Yourself.

REMEMBER TO:
 Get enough rest and sleep. Sleep at least 6 hours and not more than 9
hours.
 Eat regularly and make healthy choices.
 Know your limits and when you need to let go.
 Identify or create a nurturing place in your home.
 Escape for a while through meditation, a book, a movie. Or taking a short
trip.

SELF-COMPASSION THERAPY

Self-compassion is another way to counter stress. According to Kristin Neff,

Self-compassion entails being warm and understanding toward ourselves when we
suffer, fail, or feel inadequate, rather than flagellating ourselves with self-criticism.

SELF-COMPASSION PHRASES

When you’re feeling stress or emotional pain perhaps you are caught in a traffic jam,
are arguing with a loved ones, or are feeling inadequate in someway it is helpful to have
a set of phrases memorized to help you remember to be more compassionate to yourself
in the moment.

SELF-COMPASSION AND EMOTIONAL WELL BEING

A key feature of self-compassion is the lack of self-criticism, and self-criticism is
known to be an important predictor of anxiety and depression. Self-compassion still
offers protection against anxiety and depression when controlling self-criticism.

SELF-COMPASSION, MOTIVATION AND HEALTH

Research supports the idea that self-compassion enhances motivation rather than self
indulgence.

SELF-COMPASSION VS SELF ESTEEM

Research indicates that self-compassion is moderately associated with trait levels of

self-esteem (NEFF, 2012) as one would expect given that both represent positive
attidudes toward the self.

Healthy Self Image Self-image is important because how we think about

ourselves affects how we feel about ourselves and how we interact with others and
the world around us. A positive self-image can boost our physical, mental, social,
emotional, and spiritual well-being. 8 traits of people with healthy self-esteem:

1. They live with an attitude of humility

2. They speak the truth as they see it, without fear of rejection and with no intent to
harm others.

3. They know how to separate feelings from the message being delivered.

4. They recognize the role that emotions such as anger, fear, and guilt play in
people's lives.

5. They don't follow the followers.

6. They look for reasons to release others and believe in the ability of others to make
decisions.

7. They are accountable in word and deed for what they say and do.
8. They know the past is the past and the present is the present.

What is your self-concept?

It is the understanding and knowledge you have of your own existence and how you see
yourself in relation to others and to your surroundings.

In order to possess a positive or healthy self-concept you must:

 Know yourself
 Love yourself
 Be True to yourself

Today we live in an increasingly complex and multifaceted world. In order to meet the
challenges we now face, it is more important than ever to build a solid personal
foundation. A foundation consisting of self-knowledge, self-love and self-confidence.

a healthy self-concept is more than having high self-esteem. While high self-esteem is
important, the term itself can be misleading since self-esteem is largely based on your
'feelings' of self-worth and encompasses your 'beliefs' about being valuable and
capable. It consists of your self-image, either positive or negative, at an emotional level.

When based on emotion, self-esteem can be wavering and vulnerable to threats.

Likewise, if it's obtained mostly from external factors, such as an attractive physical
appearance, or being popular, you can feel on top of the world one day, and find
yourself disillusioned or disappointed on the next.

Therefore, a healthy self-concept must derive from within. Instead of being dependent
upon validation from external sources, or the wavering opinions of others, self-esteem
must result from self-reflection, self-analysis and self-acceptance

Your self-concept is how you view yourself. How you view yourself, determines how
you will experience life.

If you see yourself in a positive and healthy light, your life experiences will be positive
and healthy.

It doesn't mean, of course, that your life will be free of challenges and adversity, just
that you will have a healthier approach to dealing with them.

If your opinion of yourself is shaky and fragile, you will find life's challenges
overwhelming and at times, insurmountable.

What constitutes a healthy self-concept?

  The ability to know yourself; to be able to assess your strengths,
weaknesses, talents and potential.
 The ability to be honest with yourself and be true to who you are and
what you value.
 The ability to take responsibility for your choices and actions
 The ability to love and accept yourself as you are, knowing that you can
improve and develop any aspects of yourself that you choose.

When you posses a healthy self-concept, nothing can rattle you, or take you off
your stride. You are confident,poised, and assured because you know you are
equipped to handle whatever comes your way.