1. Jermaine Kenner, MSEd

2. What comes to mind when you hear the words self-care?
Today we will learn four considerations in physical self-care.
Today we will learn four considerations in emotional self-care.
PHYSICAL AND EMOTIONAL
SELF-CARE

3. Providing for one’s own needs Preventing harm to self
Positive Negative
WHAT IS SELF-CARE?

4. NUTRITION
It is a proven fact that people who have healthy diets show lower rates of relapse.
Those who consumed higher amounts of junk food show to have an increased
rate of relapse.

5. • Balanced Diet
• Nutrients
• Fluids
NUTRITION

6. • Shelter
• Clothing
• Protection from the elements
ENVIRONMENT

7. • Vital for the protection from disease and parasites
HYGIENE

8. • Keep as regular a schedule as practical
• Avoid caffeine for several hours before sleep
• Avoid vigorous aerobic exercise for 2 to 3 hours before sleep
• Avoid long mid-day sleep periods (cat naps don’t count)
• Only eat mild foods before going to bed
• Arrange for a quiet period to collect thoughts-write in a journal, read,
meditate
• Keep paper and pen near bed to write down trouble thoughts
• Screen out distractions-use ear plugs and sleep mask in necessary
• Create a “sleep routine” to prepare for bed
SLEEP

9. • Set up a routine. Make it part of your everyday lifestyle
• Find a partner to help keep you motivated. Group classes are awesome for
this
• Do 20-30mins of some aerobic exercise 3 to 5 times per week.
• Frequency is more important then length or intensity.
• Avoid over-strenuous exercises (too long and too hard)
• Use the right equipment
• Stretch, warm up, and cool down
• Back off at signs of pain or discomfort
• Allow time for muscles to rest and recover
• Be mindful of the sun, heat, cold, and dehydration
EXERCISE

10. • Avoid high risk situations- such as unsafe friends and abusive relationships
• Use protective equipment, such as pads, helmet, condoms, sunscreen, plenty
of water and gloves
• Warm up and stretch
• Don’t do risky activities alone- rock climbing, hiking, running new trails
• Stop if the pain can lead to injury
• When hurt get medical attention- follow up
• Take medication as prescribed and be mindful of side effects
INJURIES

11. • Stay strong by having a healthy diet, plenty of rest, and stress management
• Avoid needless exposure and disease-promoting actions- such as smoking or
pulling all nighters
• Wash hands often and proper clothing for he elements
• Get check ups regularly
• FOLLOW THE DOCTOR’S INSTRUCTIONS
ILLNESS

12. • Feeling of being loved, accepted, and valued
• Feeling of having some ability to control events around us
• Feeling of competence and that our activities are worthwhile.
• Feeling of emotional safety
EMOTIONAL SELF-CARE

13. • Emotional abuse or neglect by others or self
• Isolation
• Depression, anxiety, stress
• Burnout at work or other situations
• Distorted thinking
EMOTIONAL SELF-CARE

14. MEDITATION EXERCISE