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7 PRACTICE SELF-CARE
REFLECTION
What do we do to relax at the end of our work day? Do we take the time to rest, exercise,
meditate, read, sing, dance, socialize with friends, go to church, or enjoy any other activity that is not
related to work?
A. Self-Care means taking an active role in protecting our own well-being and happiness, especially
during periods of stress. Law enforcement is a stressful occupation, so we must make a conscious
effort to practice self-care regularly.
We should be aware of the need to balance the six (6) main areas of our life that factor into our
mental health: physical, psychological, emotional, spiritual, personal and professional, as
illustrated in the Mental Health Self-Care Wheel from Columbia Rivers Mental Health Service.
The Wheel shows some suggested activities to undertake in order to recharge and refresh
ourselves.
When the cares of my heart are many, your consolations cheer my soul.
(Psalm 94:19)
Physical- Regular medical care, eat healthy, regular sleep, exercise, get a massage, enjoy
physical intimacy like hugs and holding hands
Psychological- Take time for self -reflection, therapy or counselling, meditation, keep a
journal, be creative, join a support group
Emotional- Explore a hobby, cuddle with your pet, community engagement, practice self
-love, cry, laugh
Personal- Plan and set goals, spend time with family, learn a new skill, read a book,
make time for friends, reflect on who you are & what makes you special
Professional- Take your full lunch break, learn work at work, take mental health
holidays, learn to say NO, use your vacation time, set boundaries
B. Take care of our bodies because God created us in His own image. We are also encouraged to be
strong in spirit in the same way that we are healthy in our physical bodies.
Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given
to you by God? You do not belong to yourself, for God bought you with a high price. So you
must honor God with your body.
(1Corinthians 6:19-20)
Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in
spirit. (3 John 1:2)
C. Spend some “me time” alone to pray and meditate, relax and rejuvenate. Reward ourselves with a
trip to the gym, park, mall, salon or spa after giving our best at work all week.
Very early in the morning, while it was still dark, Jesus got up, left the house and went off to the
solitary place, where he prayed. (Mark 1:35)
CHALLENGE:
What is our most significant learning today? How will we apply it to our own life?
REFLEKSIYON
Ano ang ginagawa natin upang makapagpahinga sa pagtatapos ng araw ng ating trabaho?
Naglalaan ba tayo ng oras upang magpahinga, mag-ehersisyo, magnilay, magbasa, kumanta,
sumayaw, makihalubilo sa mga kaibigan, magsisimba, o masiyahan sa anumang iba pang
aktibidad na hindi nauugnay sa trabaho?
Kapag ang pag-aalala ng aking puso ay marami, ang iyong mga aliw ay nagpapasaya sa aking
kaluluwa.
(Awit 94:19)
MENTAL HEALTH SELF CARE WHEEL:
Personal- Magplano at magtakda ng mga layunin, gumugol ng oras kasama ang pamilya, matuto
ng isang bagong kasanayan, magbasa ng isang libro, gumawa ng oras para sa mga kaibigan,
pagnilayan kung sino ka at kung ano ang nagpapasikat sa iyo
Propesyonal- Dalhin ang iyong buong pahinga sa tanghalian, alamin ang trabaho sa trabaho,
kumuha ng mga pista opisyal sa kalusugan ng isip, alamin na sabihin HINDI, gamitin ang iyong
oras sa bakasyon, magtakda ng mga hangganan
B. Alagaan ang ating mga katawan sapagkat nilikha tayo ng Diyos sa Kanyang sariling larawan.
Hinihimok din tayo na maging malakas ang espiritu sa katulad na paraan na malusog tayo sa
ating pisikal na katawan.
Hindi mo ba napagtanto na ang iyong katawan ay templo ng Banal na Espiritu, na nakatira sa iyo
at ibinigay sa iyo ng Diyos? Hindi ka nabibilang sa iyong sarili, sapagkat binili ka ng Diyos ng
isang mataas na presyo. Kaya dapat mong igalang ang Diyos sa iyong katawan.
(1 Corinto 6: 19-20)
Mahal na kaibigan, sana ay maayos ang lahat sa iyo at ikaw ay malusog sa katawan tulad ng
iyong malakas na espiritu. (3 Juan 1: 2)
C. Gumugol ng ilang “oras sa akin” na mag-isa upang manalangin at magnilay, magpahinga at
magpabago ng loob. Gantimpalaan ang aming sarili ng isang paglalakbay sa gym, park, mall,
salon o spa pagkatapos ibigay ang aming makakaya sa trabaho sa buong linggo.
Umagang-umaga pa, habang madilim pa, bumangon si Jesus, umalis sa bahay at nagtungo sa
lugar na nag-iisa, kung saan siya nagdarasal. (Marcos 1:35)
HAMON:
Ano ang pinakamahalaga nating pag-aaral ngayon? Paano natin ito mailalapat sa ating sariling
buhay?