The first part of the assignment is to reflect upon the importance of self-care for social workers and your current self-care practices. To complete this p

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Part 1

The first part of the assignment is to reflect upon the importance of self-care for social workers and your current self-care practices.

To complete this part of the assignment, please review and complete the Self-Care Assessment Worksheet [DOCX] Download Self-Care Assessment Worksheet [DOCX]. You do not need to share your specific ratings on this assessment but rather consider the overall findings of the assessment and share the insights you gained from completing this assessment (for example, you noticed that you have room for improvement in the area of physical self-care, or you did not consider some of the items listed on the assessment as self-care, etc.)

Part 2

For part two of the assignment, you will work on developing a self-care plan. This plan will allow you the opportunity to practice writing SMART goals.

SMART goals are:

  • Specific.
  • Measurable.
  • Achievable.
  • Relevant.
  • Time-Sensitive.

Please write your goals in bullet form (each goal is one sentence; they should not be written in paragraph form).

You may wish to review the reading from your study: Week 6: SMART GoalsLinks to an external site..

Write a 1–2 page self-care plan including self-care reflections with three goals.

  1. Describe why self-care is important for social workers.
  2. Reflect upon your completed self-care assessment and share three insights you had as a result of this exercise.
  3. Write 3 SMART goals, based on your self-care assessment, for yourself related to self-care.

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Self-Care Assessment Worksheet

This assessment tool provides an overview of effective strategies to maintain self-care. After completing the full assessment, you can move on to developing a full self-care plan.

Using the scale below, rate the following areas in terms of frequency:

5 = Frequently 4 = Occasionally 3 = Rarely 2 = Never 1 = It never occurred to me

Physical Self-Care

___ Eat regularly (e.g. breakfast, lunch and dinner)

___ Eat healthy

___ Exercise

___ Get regular medical care for prevention

___ Get medical care when needed

___ Take time off when needed

___ Get massages

___ Dance, swim, walk, run, play sports, sing, or do some other physical activity that is fun

___ Take time to be sexual—with yourself, with a partner

___ Get enough sleep

___ Wear clothes you like

___ Take day trips or mini-vacations

___ Other:

Psychological Self-Care

___ Make time for self-reflection

___ Have your own personal psychotherapy

___ Write in a journal

___ Read literature that is unrelated to school

___ Let others know different aspects of you

___ Notice your inner experience—listen to your thoughts, judgments, beliefs, attitudes, and feelings

___ Engage your intelligence in a new area, e.g. go to an art museum, history exhibit, sports event, theater performance

___ Practice receiving from others

___ Be curious

___ Say “no” to extra responsibilities sometimes

___ Other:

Emotional Self-Care

___ Spend time with others whose company you enjoy

___ Stay in contact with important people in your life

___ Give yourself affirmations, praise yourself

___ Love yourself

___ Re-read favorite books, re-view favorite movies

___ Identify comforting activities, objects, people, relationships, places and seek them out

___ Allow yourself to cry

___ Find things that make you laugh

___ Express your outrage in social action, letters and donations, marches, protests

___ Play with children

___ Other:

Spiritual Self-Care

___ Make time for reflection

___ Spend time with nature

___ Find a spiritual connection or community

___ Be open to inspiration

___ Cherish your optimism and hope

___ Be aware of nonmaterial aspects of life

___ Try at times not to be in charge or the expert

___ Be open to not knowing

___ Identify what is meaningful to you and notice its place in your life

___ Have experiences of awe

___ Read inspirational literature (talks, music, etc.)

___ Other:

Adapted by BWell Health Promotion from: Transforming the Pain: A Workbook on Vicarious Traumatization. Saakvitne, Pearlman & Staff of TSI/CAAP (Norton, 1996)

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