Self-Care Checklist
Self-care is an important aspect of our wellbeing and mental health that is particularly important after experiencing events that
increase stress and affect our ability to cope. Self-care is an ongoing practice that takes intention and patience to integrate into our
daily lives.
The following worksheet can be used for assessing your current self-care routine or as a list to help you attend to yourself during
these difficult times. Feel free to add areas relevant for you and rate yourself on how often and how well you are taking care of
yourself these days. When you are finished, look for patterns in your responses. Are you more active in some areas of self-care? Do
you tend to ignore others? Are there items on the list that hadn’t even occurred to you? Listen to your internal responses and
dialogue about self-care, and take note of anything you would like to prioritize moving forward.
Rate the following areas according to how well you think you are doing…
3 = I do this well (e.g., frequently)
2 = I do this OK (e.g., occasionally)
1 = I barely or rarely do this
0 = I never do this
? = This never occurred to me
Physical Self-Care
____ Eat regularly (breakfast, lunch, and dinner) ____ Exercise
____ Get regular medical care for prevention ____ Eat healthily
____ Get medical care when needed ____ Receive/Give physical affection
____ Take time off when sick ____ Move mindfully
____ Yoga, Stretch, Tai Chi, Dance ____Get enough sleep
____ Do some fun physical activity ____ Get fresh air/get outside regularly
____ Think positive thoughts about my body ____ (Other) __________________
Psychological Self-Care
____ Take breaks from the news and social media ____ Make time for self-reflection
____ Have my own personal psychotherapy ____ Make space for downtime
____ Take technology breaks ____ Attend to minimizing life stress
____ Read something unrelated to school/work ____ Be curious
____ Notice my thoughts, beliefs, attitudes, feelings ____ Say no to extra responsibilities
____ Engage my intelligence in a new way or area ____ Work toward life balance
____ Try new things ____ (Other) ___________________
Emotional Self-Care
____ Spend time with people who affirm my whole self ____ Love myself
____ Stay in contact with important people in my life ____ Allow myself to cry
____ Re-read favorite books, re-view favorite movies ____ Give myself affirmation/praise
____ Identify and seek out safe activities/places ____ Find things that make me laugh
____ Practice receiving care from others unapologetically ____ Share your feelings without shame
____ Express myself creatively (art/music/writing) ____ Listen to/play favorite music
____ Find ways to healthily express my anger/outrage ____ (Other) ___________________
Counseling and Psychological Services
Spiritual (or that which inspires, elicits passion/awe/perspective) Self-Care
____ Make time for reflection ____ Spend time with elders/wise people
____ Find a spiritual or awe inspiring connection or community ____ Be open to inspiration
____ Be aware of non-material aspects of life ____ Cherish my optimism and hope
____ Try at times not to be in charge or the expert ____ Invite new/bigger perspectives
____ Identify what is meaningful to me ____ Meditate/Practice mindfulness
____ Seek out reenergizing or nourishing experiences ____ Find time for prayer or praise
____ Contribute to causes in which I believe ____ Have experiences of awe
____ Read or listen to something inspirational ____ (Other) ___________________
Relationship Self-Care
____ Schedule regular dates with my partner/friends ____ Make time to be with friends
____ Call, check on, or see my relatives ____ Ask for help when I need it
____ Share a fear or hope with someone I trust ____ Communicate with my family
____ Stay in contact with faraway friends ____ Make meaningful connections
____ Make time for personal correspondence ____ Spend time with animals
____ Practice healthy boundaries ____ Practice honesty/vulnerability
____ Show and receive care/love ____ (Other) ___________________
School or Professional Self-Care
____ Take time to chat with classmates/coworkers ____ Make quiet time to work
____ Engage in classes/projects you are passionate about ____ Take a break during the day
____ Balance my load so that nothing is “way too much” ____ Set limits with my peers/boss
____ Arrange work space to be comfortable ____ Have a support group
____ Get regular mentoring/guidance/supervision ____ Identify strengths/rewarding tasks
____ Negotiate/advocate for my needs ____ (Other) ___________________
Overall Balance
____ Strive for balance in all areas of my life on a daily and long-term basis
____ Strive for balance among my family, friends, and relationships
____ Strive for balance between play and rest
____ Strive for balance between work/service and personal time
____ Strive for balance in looking forward and acknowledging the moment
Areas of Self-Care that are Relevant to You
____ (Other) ___________________________________________________________________
____ (Other) ___________________________________________________________________
____ (Other) ___________________________________________________________________
Adapted: Saakvitne, Pearlman, & Staff of TSI/CAAP (1996). Transforming the Pain: A Workbook on Vicarious Traumatization. Norton. Adapted by Lisa D. Butler, PhD.
Sonoma State University CAPS | 17A, behind Salazar Hall | 707.664.2153 | https://web.sonoma.edu/counselingctr
