Log in

Self-care

February 21, 2020 1:47 PM | Dr. Kristy Christopher-Holloway (Administrator)

Self-care

By Keshia Ross-Williams, LPC, LSATP, CAADC, CCS, CPCS

With February, the month of love, coming to a close, I can imagine many of you have spent countless days focusing on loved ones and may be overdue for some self-care. Self-care is something that I teach, preach, and live by daily.  Self-care is the foundational premise that governs my life. However, I have not always been as diligent about focusing on my well-being as I am now.  I am what many refer to as a “Type A” personality. Such a description has led to me staying busy every second of the day and avoiding down-time like the plague! Now, I long for down-time and not having anything to do but relax and have fun. Because, contrary to popular belief, doing “nothing” is critical to the way I approach much of the “somethings” in my life. 

The most important components of any self-care plan is making sure that we eat right (properly balanced meals throughout the day), exercise, and get adequate rest.  These three things are at the core of any good self-care plan, treatment plan, or medical health plan. Specific to counselor educators and students, self-compassion and mindfulness help to prevent burnout, vicarious trauma, and a lack of school-life balance (Dye, Burke, & Wolf, 2019; Nelson, Hall, Anderson, Birtles, & Hemming, 2018). Such practices follow the guidelines set forth by the American Counseling Associations’ (2014) and the National Board for Certified Counselors’ (2016) Code of Ethics.  If we do not manage our nutrition, sleep, and activity, many often find themselves in a disadvantaged state, which affects our overall mental health. A well-respected author Prockyk (2018), stated there is no separation from mind and body, for they are forever connected and affect one another, meaning not taking care of the mind affects the body and losing sight of the body will most certainly affect the mind. For many, self-care is the key to maintaining work-life and school-life schedules, and as counselors and counselor educators, self-care prepares us to present our best selves in the work we do.

When most people hear the term self-care, they may think of activities that cost money like getting a massage or going on vacation.  Though I like engaging in those types of activities as well, there are many no-cost activities that we all can do to practice self-care. In addition to those mentioned above, taking time to ourselves to self-reflect, engaging in a good book, making sure we take our breaks at work, and spending time with loved ones are just some of the ways to practice mindfulness and self-compassion.

During my search online for self-care inventories, I came across two good ones that helped me examine other aspects of my self-care that I generally do not consider.  The inventory published by the National Alliance of Mental Illness (NAMI; 2008) separated self-care into five different categories, including physical, psychological, emotional, spiritual, and workplace/ professional self-care categories. Using this tool may help you see how you are currently practicing healthy boundaries in various areas of your life. 

The second tool is a self-care assessment developed by Irvine (2016). The Self-Care Inventory by Irvine (2016) includes an additional component focusing on supporting relationships, which often play a role in how we perceive and engage in self-care. Moreover, this self-care tool includes a care plan to address deficits uncovered after taking the assessment. Completing this tool helped me to confirm some of the adjustments that I was putting in place to address insufficiencies in the area of supportive relationships and other deficits.

Overall, I would say that my self-care grade is a solid “A,” and I take pride in that now because before, I am convinced I was failing. I want to challenge you to evaluate your self-care score and take some time to make some adjustments. As helpers, counselors, supervisors, and educators, we must take care of ourselves to be effective and prepared to help our supervisees, clients, and students.  We must also lead by example and teach the importance of self-care so that we all can be around for a long time to witness the fruit of our labor.

References:

Dye, L., Burke, M. G., & Wolf, C. (2019). Teaching mindfulness for the self-care and well-being of counselors-in-training. Journal of Creativity in Mental Health, 1-14. doi:10.1080/15401383.2019.1642171

National Alliance of Mental Illness (NAMI). (2008). Self-care inventory. Retrieved from https://www.nami.org/getattachment/Extranet/Education,-Training-and-Outreach-Programs/Signature-Classes/NAMI-Homefront/HF-Additional-Resources/HF15AR6SelfCare.pdf

Nelson, J. R., Hall, B. S., Anderson, J. L., Birtles, C., & Hemming, L. (2018). Self–compassion as self-care: A simple and effective tool for counselor educators and counseling students. Journal of Creativity in Mental Health13(1), 121-133.

Prockyk, A. (2018). Nutritional treatment to improve mental health disorders: Non-Pharmaceutical interventions for depression, anxiety, bipolar & ADHD. Eau Claire, WI: PESI Publishing & Media.

Irvine, D. (2016). Self-Care inventory. Retrieved from https://www.davidirvine.com/wp-content/uploads/2016/06/selfcareassessment2016.pdf


Comments

  • January 05, 2021 1:15 PM | Natashuet56
    Perfect update of captchas solving package "XEvil 5.0":

    Captchas breaking of Google (ReCaptcha-2 and ReCaptcha-3), Facebook, BitFinex, Bing, Mail.Ru, SolveMedia, Hydra,
    and more than 12000 another size-types of captcha,
    with highest precision (80..100%) and highest speed (100 img per second).
    You can use XEvil 5.0 with any most popular SEO/SMM programms: iMacros, XRumer, SERP Parser, GSA SER, RankerX, ZennoPoster, Scrapebox, Senuke, FaucetCollector and more than 100 of other software.

    Interested? You can find a lot of introducing videos about XEvil in YouTube.

    FREE DEMO AVAILABLE!

    See you later ;)
    P.S. A Huge Discount -30% for XEvil full version until 15 Jan is AVAILABLE! :)


    XEvil.Net
    Link  •  Reply
  • January 05, 2021 5:59 PM | Natashuet69
    Perfect update of captcha solution package "XEvil 5.0":

    Captcha regignizing of Google (ReCaptcha-2 and ReCaptcha-3), Facebook, BitFinex, Hotmail, MailRu, SolveMedia, Hydra,
    and more than 12000 another size-types of captchas,
    with highest precision (80..100%) and highest speed (100 img per second).
    You can use XEvil 5.0 with any most popular SEO/SMM software: iMacros, XRumer, SERP Parser, GSA SER, RankerX, ZennoPoster, Scrapebox, Senuke, FaucetCollector and more than 100 of other software.

    Interested? You can find a lot of demo videos about XEvil in YouTube.

    FREE DEMO AVAILABLE!

    See you later ;)
    P.S. A Huge Discount -30% for XEvil full version until 15 Jan is AVAILABLE! :)


    XEvil.Net
    Link  •  Reply
  • January 06, 2021 9:33 AM | Natashuet69
    Perfect update of captchas regignizing software "XEvil 5.0":

    Captchas solution of Google (ReCaptcha-2 and ReCaptcha-3), Facebook, BitFinex, Microsoft, MailRu, SolveMedia, Hydra,
    and more than 12000 another types of captcha,
    with highest precision (80..100%) and highest speed (100 img per second).
    You can use XEvil 5.0 with any most popular SEO/SMM software: iMacros, XRumer, SERP Parser, GSA SER, RankerX, ZennoPoster, Scrapebox, Senuke, FaucetCollector and more than 100 of other software.

    Interested? There are a lot of demo videos about XEvil in YouTube.

    Free XEvil Demo available.

    Good luck ;)
    P.S. A Huge Discount -30% for XEvil full version until 15 Jan is AVAILABLE! :)


    XEvil.Net
    Link  •  Reply
  • February 11, 2021 5:25 PM | Spancerbic
    Tips nicely taken!.
    Link  •  Reply
  • February 11, 2021 6:24 PM | Alvenmayot
    Thank you. I enjoy it.
    Link  •  Reply
  • February 12, 2021 2:49 AM | Spancerbic
    Incredible a good deal of great facts!
    Link  •  Reply
  • February 12, 2021 3:04 AM | Alvenmayot
    Superb information. With thanks!
    Link  •  Reply
  • June 30, 2021 5:53 AM | Lolitedep1489
    XEvil - the best captcha solver tool with unlimited number of solutions, without thread number limits and highest precision!
    XEvil 5.0 support more than 12.000 types of image-captcha, included ReCaptcha, Google captcha, Yandex captcha, Microsoft captcha, Steam captcha, SolveMedia, ReCaptcha-2 and (YES!!!) ReCaptcha-3 too.

    1.) Flexibly: you can adjust logic for unstandard captchas
    2.) Easy: just start XEvil, press 1 button - and it's will automatically accept captchas from your application or script
    3.) Fast: 0,01 seconds for simple captchas, about 20..40 seconds for ReCaptcha-2, and about 5...8 seconds for ReCaptcha-3

    You can use XEvil with any SEO/SMM software, any parser of password-checker, any analytics application, or any custom script:
    XEvil support most of well-known anti-captcha services API: 2Captcha.com, RuCaptcha.Com, AntiGate.com (Anti-Captcha.com), DeathByCaptcha, etc.

    Interested? Just search in YouTube "XEvil" for more info
    You read this - then it works! ;))

    XEvil.Net

    Regards, Lolitadep4910
    Link  •  Reply

© 2020 Southern Association for Counselor Education and Supervision. All graphics, original photographs and text contained within the SACES website and connected pages displaying the SACES logotype are copyrighted and/or trademarked by SACES. Redistribution or commercial use is prohibited without express written permission. View our Privacy Policy.

Powered by Wild Apricot Membership Software