*** Two-Minute Self-Care Survey

Crossing Bridges & Associates

Definition of Self-Care: Self-care is the act of taking time to support your physical, mental, emotional and spiritual health.

Two Minute Self-Care Survey

By Jo Anne Bishop, PhD, MPA

Disclaimer: This is a self-assessment survey and is not intended as a scientific psychological test. It does not assess intelligence, psychological mind set, and/or emotional or physical state of being. Assessments such as these must be conducted by a licensed healthcare professional. This survey is to evaluate what activities you pursue to bring the skill of self-care into your life.

1. Do you feel you get enough sleep? Y N

2. Can you name three things in a couple of seconds that will fill your soul with joy? Y N

3. Are you able to put yourself first with?

Family Y N

Friends Y N

Work Y N

4. Is taking a vacation a mandate in your life and not an option? Y N

5. Is self-care something you practice every date? Y N

6. Are you able to easily process your feelings? Y N

7. Is exercise a part of your everyday routine? Y N

8. Is there time in your week to pursue pleasurable
activity (reading, relaxing, friends)? Y N

9. Do you feel appreciated in your work? Y N

10. If you could, would you change your life? Y N

Count the number of yes and no answers that you have answered in the questionnaire and put that number here _____/_____.

If your yes score is 8 - 10, you have a good start of making self-care a priority in your life.

If your yes score is 5 - 7, you may need to self-reflect on your commitment to your health and well-being.

If your yes score is 3 - 4, you must consider an action plan that will start you on the road to prevention and wellness.

If your yes score is 1 - 2, you may seek out a coach, therapist or support group to explore the reasons that stop you from making a commitment to yourself.

Self-care is a way of preventing stress from taking over your life. Many times, when the everyday stress of life does not have an outlet, combined with sleep deprivation and lack of proper nutrition, the situation may create reactions instead of responses to life’s challenges. These reactions can create additional situations leading to a vicious cycle of overwhelm, frustration and feelings of powerlessness which repeats the cycle. Sometimes we are forced to stop the stress cycle in various ways giving us time to reevaluate our lives and the decisions we make that lead us to an out-of-control feeling in our lives.

Five minutes each day can start you on a different pathway. Start small and increase the skill of self-care through practice and consistency.

If you have any questions about self-care please feel free to email me at crossingbridges@hawaii.rr.com.