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    Dominic Paguio
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    This document discusses self-care during a pandemic. It defines self-care and outlines its benefits such as increased effectiveness, satisfaction, and positive workplace culture. It describes dimensions of self-care including psychological, emotional, physical, social and spiritual well-being. While social distancing is important, social isolation should be avoided through virtual connections with others. Effective self-care involves regulating emotions, mindfulness, stress management, physical activity, nutrition, leisure and setting boundaries. Simple self-care techniques like square breathing and relaxation can be done in short bursts. Making self-care a daily routine is important for well-being during uncertain times. The document recommends several free mobile apps to aid with meditation, mindfulness, habits, health and gratitude

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    This document discusses self-care during a pandemic. It defines self-care and outlines its benefits such as increased effectiveness, satisfaction, and positive workplace culture. It describes dimensions of self-care including psychological, emotional, physical, social and spiritual well-being. While social distancing is important, social isolation should be avoided through virtual connections with others. Effective self-care involves regulating emotions, mindfulness, stress management, physical activity, nutrition, leisure and setting boundaries. Simple self-care techniques like square breathing and relaxation can be done in short bursts. Making self-care a daily routine is important for well-being during uncertain times. The document recommends several free mobile apps to aid with meditation, mindfulness, habits, health and gratitude

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    © All Rights Reserved
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    13 views12 pages

    Self-Care Day 2

    Uploaded by

    Dominic Paguio
    This document discusses self-care during a pandemic. It defines self-care and outlines its benefits such as increased effectiveness, satisfaction, and positive workplace culture. It describes dimensions of self-care including psychological, emotional, physical, social and spiritual well-being. While social distancing is important, social isolation should be avoided through virtual connections with others. Effective self-care involves regulating emotions, mindfulness, stress management, physical activity, nutrition, leisure and setting boundaries. Simple self-care techniques like square breathing and relaxation can be done in short bursts. Making self-care a daily routine is important for well-being during uncertain times. The document recommends several free mobile apps to aid with meditation, mindfulness, habits, health and gratitude

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 12

    SELF-CARE DURING A Dominic Paguio, PhD

    PANDEMIC
    Defined as, “providing adequate attention to one’s own
    physical and psychological wellness (Beauchamp &
    Childress, 2001)

    Benefits of self-care
    SELF-CARE o Increases worker effectiveness (Lee & Miller, 2013)
    o Increased job satisfaction (Horstmann, 2018)
    o Changes the culture of work (Lee & Miller, 2013)
    DIMENSIONS
    OF SELF-CARE
    Psychological
    Emotional
    Physical
    Social
    Spiritual
    SOCIAL DISTANCING, NOT SOCIAL
    ISOLATION
    While physical/social distancing can inevitably lead to less physical
    contact with friends, family and cherished relationships, it does not
    mean that you have to socially isolate yourself.

    Ways to stay connected:

    Take walks together! The Tell others how grateful or


    Use apps or programs, such Eat meals together, either with outdoors is not banned, and thankful you are for them.
    as FaceTime or Zoom, to the people you are staying at can be a great way to Find creative ways to do this,
    interact with friends and home with, or through online interact with others. Just make ways in which you (and
    family from afar means sure you observe the 6ft rule others) can feel loved and
    appreciated
    Emotion regulation
    • Give attention to things that are in your control

    Effective behavioral choices


    • Set clear boundaries for your time and energy

    Recognizing strength
    PSYCHOLO • Positive self-talk/ affirmations

    GICAL AND Stress management


    • Deep breathing

    EMOTIONAL Mindfulness
    • Progressive Muscle relaxation
    • Guided imagery
    • Journaling
    Awareness of what creates stress

    Problem-solving
    PHYSICAL ACTIVITY
    • What can you do to help you move?
    Physical activity • Be realistic and consistent

    Adequate sleep • Sleep hygiene

    Healthy nutrition
    Prevention of illness
    Intimacy
    General bodily
    health
    Meditatio Prayer
    n

    SPIRITUAL
    Reflection Time in
    nature
    LEISURE
    During this uncertain time, it’s important to make sure that you are doing things that re-
    charge or energize you

    Find enjoyable activities that promote rest and relaxation and encourage creativity

    Reading Knitting Crafts Time with a


    pet

    Take time to find or rediscover hobbies that you enjoy


    SET BOUNDARIES
    Set boundaries with your time Set boundaries with your space

    • You are not obligated to give your • When we work from home, it can be
    time limitlessly to those around you difficult to differentiate between
    • Read your inner cues, and know that it work and home
    is okay to set boundaries with others • Find a specific work space, separate
    in order to protect your emotional from your leisure spaces, and work
    well-being there
    • Surround yourself with positivity and • Once you are done with work, do
    affirmations something to clearly mark the end of
    the day (i.e. close the door to your
    work space, change your clothes, go
    for a walk, etc.)
    BUT, SELF-CARE TAKES TOO MUCH
    TIME...

    Square breathing takes Progressive muscle


    Prioritize Self-Care and about 1 minute to do, relaxation takes about
    make it part of your and can be done in- two minutes, and can
    daily routine between other tasks and also be done in-between
    activities other tasks and activities
    MOBILE APPS FOR SELF-CARE
    Calm Headspace Strides MyFitnessPal Grateful

    Meditation Mindfulness Habit Tracker Health Gratitude


    Journal

    Free Free Free Free Free

    Apple and Apple and Apple Apple and Apple and


    Android Android Android Android

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