Good self care is so important in any person's life, but especially someone going through a crisis or trying to recover from trauma or addiction. I've compiled a list of self care ideas and separated them (loosely) into Mental/Emotional, Physical, and Spiritual categories. There is lots of overlap between these, but it's a starting point.
Self
Care Ideas
Ideas
taken from Your
Sexually Addicted Spouse, How Partners can Cope and Heal
by Barbara Steffens and Marsha Means and from
http://www.lifecoachbynature.com/wellness-resources/resources-for-living/healthy-spirit/262-feed-your-spirit-self-care-ideas.html
and http://www.lawc.on.ca/ResourceSelfCare.htm
and
http://www.balancedweightmanagement.com/Bob's%20Ideas%20for%20Self-Nurturing.pdf
Mental/Emotional
|
Physical
|
Spiritual
|
Give
yourself time-outs for the stress
|
Pamper
yourself
|
Develop
meditation and other spiritual exercises
|
Say
“no” when you need or want to
|
Do
soothing, relaxing activities regularly
|
Read
books or writings that provide wisdom and comfort
|
Continue
a routine as much as you are able
|
Move
your body in ways that feel good to you
|
Listen
to music that comforts your mind and soul
|
Spend
some time with people who love you
|
Get
enough sleep; nothing can deteriorate you faster than lack of
sleep.
|
Watch
movies that show how others have faced difficult circumstances
|
Talk
about your feelings with safe people
|
Undertake
some exercise daily, both to care for yourself and as a release
valve for the stress created by the trauma
|
Consider
adding spiritual practices with other people for the benefit that
“fellowship” can build into your life
|
Don’t
take responsibility for the other partner’s behavior, no matter
what that partner says
|
Get
a massage to calm and soothe yourself
|
Attend
a church service
|
Don’t
make major life decisions in the midst of the emotional upheaval
|
Eat
a healthy diet by avoiding junk food, alcohol and caffeine
|
Visit
a nursing home or shut-in
|
Care
for yourself the way you would care for a friend who had been
deeply hurt.
|
Play
calming music while visualizing a peaceful nature scene
|
|
Read
about sexual addiction so that you understand it enough to make
wise decisions
|
Dance
|
Spend
time with people/children/animals
|
Do
things that season your life with “fun”, even if they don’t
feel as good as they normally do.
|
Participate
in group sports
|
Spend
time in nature
|
Organize
your closets, kitchen, photos, etc
|
Go
biking
|
Spend
time with people who are affirming, optimistic and nurturing.
|
Journal
|
Take
a bubble bath
|
Take
at least thirty minutes alone time per day.
|
Do
deep breathing exercises.
|
Go
swimming
|
Image
and visualize - concentrate on a comforting scene.
|
Get
a therapeutic massage.
|
Go
hiking
|
Keep
a gratitude journal
|
Treat
yourself to a new body cream/lotion.
|
Clean
|
Find
a special, quiet place and make it your own.
|
Wear
your favorite, comfortable clothing.
|
Cook
or bake
|
Notice
your strengths.
|
Do
an activity with friends
|
Exercise.
|
Realize
that wherever you are today is the place to start.
|
Watch
an uplifting movie
|
Soak
feet in special foot soap (Johnson's, Scholl's).
|
Share
happiness with someone else.
|
Attend
a play
|
Join
a yoga or stretching class weekly.
|
Nurture
a loving atmosphere in your home.
|
Play
or learn to play
a musical instrument
|
Take
a nap.
|
Just
sit and listen to music that makes you feel good.
|
Read
especially uplifting books or magazines
|
Take
a long walk.
|
Plant
a garden, pick fresh flowers or buy a small bouquet.
|
Save
notes and letters that are complementary. Read them often.
|
Play/work
outdoors (skiing, rollerblading, walking, barbecueing).
|
Take
the time to write in a journal.
|
Rent
a comedy video.
|
Learn
new skills.
|
Enjoy
time with children.
|
Light
candles; buy fragrant candles.
|
Engage
in a new hobby.
|
Tell someone you care about
them
|
Puzzles,
clay or silly putty.
|
Write
down self-positive adjectives.
|
Look
at the stars
|
Plan
a vacation - call a travel agent.
|
Notice
and appreciate humor.
|
Help
out a stranger
|
Bring
comforting photos to work (loved ones, vacations).
|
Order
a pizza.
|
Forgive
yourself
|
Plan
ahead - schedule medical and dental appointments.
|
Take
a break.
|
Encourage
someone
|
Sit
under the glow of a warm fireplace.
|
Eat
healthy snacks, watch nutrition; take vitamins.
|
Reflect
on your successes, finish the sentence “I can. . .”
|
Allow
yourself to discover new things about "you.
|
Nourish
your body with healthful warming soups.
|
Forgive
a wrong
|
Add
new elements that you
want to include in your life
|
Dance
all by yourself to really loud, fun music.
|
Tell
yourself the loving words you want to hear from others
|
Be
creative....sing, dance, paint or write.
|
Prepare
yourself a good home-cooked meal.
|
Close
your eyes and listen
|
Do
something you've never done before.
|
Do
a crossword.
|
Be
in the present moment
|
Draw,
paint or just color in a child's coloring
book.
|
Spend
an afternoon at the library or bookstore and read for free.
|
Create
a collage representing your authentic self
|
Talk
on the phone to friends or not answering the phone at all.
|
Enjoy
a manicure or pedicure - share the experience with a friend.
|
Relax,
watch the clouds
|
Laugh
from the belly.
|
Do
something adventurous
|
Watch
the sunrise or sunset
|
Put a
positive word on your water bottle
|
Sing
in the shower
|
Reflect
on what you value most
|
Contact
an old friend
|
Go
feed ducks or birds
|
Visualize
yourself achieving your goals
|
Discard
something you don’t like
|
Collect
wildflowers and make a bouquet
|
Share
a compliment
|
Return
something borrowed
|
Drink
plenty of water
|
Practice
feeling awe for life
|
Visit
a museum or art gallery
|
Sip
a cup of herbal tea
|
Write
a thank you note to someone
|
Work
out with weights
|
||
Go
horseback riding
|
||
Add
your own ideas :
|
||
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