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้ ักตนเอง ครังที 2
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ศู นย์จัดการศึ กษาในต่ างประเทศและบริหารความรู ้ (ศกศ.)

สํานักงาน ก.พ.

BY M.I.S.S.CONSULT
 STRESS RELIEF
WORKBOOK

c o p yright© m i s s c o n s u l t . c o m
 Self-Care Assessment

Self-care activities are the things you do to maintain good health and improve well-being. You’ll
find that many of these activities are things you already do as part of your normal routine.

In this assessment you will think about how frequently, or how well, you are performing different
self-care activities. The goal of this assessment is to help you learn about your self-care needs
by spotting patterns and recognizing areas of your life that need more attention.

There are no right or wrong answers on this assessment. There may be activities that you have
no interest in, and other activities may not be included. This list is not comprehensive, but
serves as a starting point for thinking about your self-care needs.

1 I do this poorly I do this rarely or not at all

2 I do this OK I do this sometimes

3 I do this well I do this often

★ I would like to improve at this I would like to do this more frequently

Physical Self-Care

Eat healthy foods

Take care of personal hygiene

Exercise

Wear clothes that help me feel good about myself

Eat regularly

Participate in fun activities (e.g. walking, swimming, dancing, sports)

Get enough sleep

Go to preventative medical appointments (e.g. checkups, teeth cleanings)

Rest when sick

Overall physical self-care

© 2020 M.I.S.S.CONSULT.COM 1 By M.I.S.S.CONSULT

 Self-Care Assessment
Psychological / Emotional Self-Care

Take time off from work, school, and other obligations

Participate in hobbies

Get away from distractions (e.g. phone, email)

Learn new things, unrelated to work or school

Express my feelings in a healthy way (e.g. talking, creating art, journaling)

Recognize my own strengths and achievements

Go on vacations or day-trips

Do something comforting (e.g. re-watch a favorite movie, take a long bath)

Find reasons to laugh

Talk about my problems

Overall psychological and emotional self-care

Social Self-Care

Spend time with people who I like

Call or write to friends and family who are far away

Have stimulating conversations

Meet new people

Spend time alone with my romantic partner

Ask others for help, when needed

Do enjoyable activities with other people

Have intimate time with my romantic partner

Keep in touch with old friends

Overall social self-care

© 2020 M.I.S.S.CONSULT.COM 2 By M.I.S.S.CONSULT

 Self-Care Assessment

Spiritual Self-Care

Spend time in nature

Meditate

Pray

Recognize the things that give meaning to my life

Act in accordance with my morals and values

Set aside time for thought and reflection

Participate in a cause that is important to me

Appreciate art that is impactful to me (e.g. music, film, literature)

Overall spiritual self-care

Professional Self-Care

Improve my professional skills

Say “no” to excessive new responsibilities

Take on projects that are interesting or rewarding

Learn new things related to my profession

Make time to talk and build relationships with colleagues

Take breaks during work

Maintain balance between my professional and personal life

Keep a comfortable workspace that allows me to be successful

Advocate for fair pay, benefits, and other needs

Overall professional self-care

© 2020 M.I.S.S.CONSULT.COM 3 By M.I.S.S.CONSULT

Emotions

Primary emotion Secondary emotion Tertiary emotion

Affection Adoration, affection, love, fondness, liking, attraction, caring, tenderness, compassion, sentimentality

Love Lust Arousal, desire, lust, passion, infatuation

Longing Longing

Cheerfulness Amusement, bliss, cheerfulness, gaiety, glee, jolliness, joy, delight, enjoyment, gladness, happiness, jubilation, elation, satisfaction, ecstasy, euphoria

Zest Enthusiasm, zeal, zest, excitement, thrill, exhilaration

Contentment Contentment, pleasure

Joy Pride Pride, triumph

Optimism Eagerness, hope, optimism

Enthrallment Enthrallment, rapture

Relief Relief
Surprise Surprise Amazement, surprise, astonishment

Irritation Aggravation, irritation, agitation, annoyance, grouchiness, grumpiness

Exasperation Exasperation, frustration

Rage Anger, rage, outrage, fury, wrath, hostility, ferocity, bitterness, hate, loathing, scorn, spite, vengefulness, dislike, resentment
Anger Disgust Disgust, revulsion, contempt
Envy Envy, jealousy

Torment Torment

Suffering Agony, suffering, hurt, anguish

Sadness Depression, despair, hopelessness, gloom, glumness, sadness, unhappiness, grief, sorrow, woe, misery, melancholy

Disappointment Dismay, disappointment, displeasure

Sadness Shame Guilt, shame, regret, remorse
Neglect Alienation, isolation, neglect, loneliness, rejection, homesickness, defeat, dejection, insecurity, embarrassment, humiliation, insult

Sympathy Pity, sympathy

Horror Alarm, shock, fear, fright, horror, terror, panic, hysteria, mortification
Fear
Nervousness Anxiety, nervousness, tenseness, uneasiness, apprehension, worry, distress, dread
 Stress Exploration
Factors that Contribute to Stress
Describe your biggest stressors in each of the following categories and rate them on a scale of 1-10, where
1 is “a little stressful” and 10 is “extremely stressful.”

Daily Hassles
Common annoyances or strains of daily life.
Examples: traffic, chores, work problems, lack of sleep, homework, limited free time, argument with partner

rating
1

Major Life Changes

Important events, both positive and negative, that require significant adjustment.
Examples: birth of a child, separation or divorce, new job, death of a loved one, moving, major illness / injury

rating
1

Life Circumstances
Permanent or long-term circumstances that make life more difficult.
Examples: poverty or financial problems, disability, chronic illness, conflictual relationships, values that conflict
with culture, discrimination, job dissatification, living somewhere unsafe

rating
1

© 2021 M.I.S.S.CONSULT 1 Provided by M.I.S.S.CONSULT CO., LTD

 Stress Exploration
Factors that Protect Against Stress
Describe the things in your life that counteract stress.

Daily Uplifts
Positive experiences that make you happy.
Examples: eating a good meal, spending time with friends, leisure activities, spending time in nature

Healthy Coping Strategies

Positive actions that help to reduce or manage stress and other uncomfortable emotions.
Examples: exercise, talking about problems, self-care, journaling, relaxation techniques

Protective Factors
Individual characteristics or life circumstances that protect you from stress.
Examples: financial stability, good physical health, supportive family, motivation to succeed, education

© 2021 M.I.S.S.CONSULT 2 Provided by M.I.S.S.CONSULT CO., LTD

 Self-Esteem Journal

Something I did well today…

MON.

Today I had fun when…

I felt proud when…

Today I accomplished…
TUE.

I had a positive experience

with…

Something I did for someone…

I felt good about myself when…

WED.

I was proud of someone else…

Today was interesting

because…

I felt proud when…

THUR.

A positive thing I witnessed…

Today I accomplished…

Something I did well today…

I had a positive experience with

FRI.

(a person, place, or thing)…

I was proud of someone
when…

Today I had fun when…

SAT.

Something I did for someone…

I felt good about myself when…

A positive thing I witnessed…

SUN.

Today was interesting

because…

I felt proud when…

© 2021 M.I.S.S.CONSULT Provided by M.I.S.S.CONSULT CO.,LTD.