Self-Care A-Z: An ARC for Self-Care—Appreciate, Recognize, and Construct
by Erlene Grise-Owens, EdD, LCSW, MSW, MRE, lead co-editor of The A-to-Z Self-Care Handbook for Social Workers and Other Helping Professionals, and Allison Berkowitz, DSW, MSW, BSW
Some people think self-care is a fun destination one “arrives to” one day. But self-care isn’t always fun. In fact, it can be a struggle, and one that requires ongoing attention, development, and adjustment through different seasons.
This post began as an online conversation during which we realized we’ve each used a similar pattern to make small, positive changes in our lives. As a self-care approach, it gives a structure that can be replicated. We named the pattern ARC and share it here with you.
What’s ARC?
ARC involves three steps that build a bridge toward better self-care—not perfect, but better.
- Appreciate what’s working well in your life. Do not skip this step. It’s important because it puts you in a more positive and solution-focused space. And, gratitude, in itself, is an exponentially impactful aspect of self-care.
- Recognize changes that are needed. This step takes intentionality and needs to be as specific as possible. Don’t make an entire inventory of all that needs to change. Focus on an immediate aspect that’s affecting your quality of life.
- Construct a way forward that takes into account the realities of what’s working, what needs improvement, and what resources you have available. Sometimes the way forward involves accessing or developing certain resources. Consider how this way forward can be integrated into your life.
Key ARC Strategies
In implementing this approach, we’ve found two key strategies that help make it more effective.
First, start small. We often have BIG plans for what we want to change in our lives. However, we can’t always achieve these goals (at least not quickly)—which can lead to feelings of perceived failure. Instead of changing your entire life, what’s the smallest step you can take to make your life a little better today? Maybe take a 5-minute nap? Or, have lunch with that friend? Instead of resolving to run five miles a day, can you walk for five minutes? And if not daily, what about weekly?
Second, say no. We often think self-care is adding something. Actually, self-care is as much (or maybe more) about what we do NOT do, as it is about what we do. Consider small areas of your life in which you can cut something out that’s not serving you right now. For example, limit answering those phone calls from someone who drains you (when the calls aren’t urgent or essential). Take a pause from taking on new responsibilities. Say YES to self-care by saying NO to something.
ARC Examples
Here are two examples from our lives.
Allison
- (A) Recently, I marked ten years since I left my hometown, and I often reflect on all the wonderful things in my life since then.
- (R) I realized, though, that because I’ve moved a lot since then, I have some big self-care deficits when it comes to friendship, with my best friends being scattered across the country.
- (C) One of those best friends—Rachel, who lives in Boston—and I got matching crochet-kits and started weekly, virtual craft dates. We get on FaceTime, catch up, laugh, and craft. It’s quickly become one of the best parts of my week, making my heart feel fuller and more joyful.
Erlene
- (A) After an unexpected career change, I adapted to working primarily from home. I’m grateful for freedom to dedicate much of my work-time to writing. I love writing so much. It’s actually part of my self-care!
- (R) However, for months, I had difficulty structuring my time. Sharing an office with my partner who also works from home a lot was a particular barrier.
- (C) We decided to turn a guest room into a dedicated office space for me. It can still be used as a guest space (pull-out love seat), but I decorated it exactly as I like for my office vibe. I enjoy being in it and—although I still struggle—I’m much better at sequestering myself for concentrated writing time.
Self-care struggles are real! It’s necessary and helpful to acknowledge these struggles. And, we also need to share our successes and strategies. ARC is one self-care approach that we find beneficial. Give it a try, and let us know what you think.
Erlene Grise-Owens, EdD, LCSW, MSW, MRE, is a Partner in The Wellness Group, ETC. This LLC provides evaluation, training, and consultation for organizational wellness and practitioner well-being. Dr. Grise-Owens is lead editor of The A-to-Z Self-Care Handbook for Social Workers and Other Helping Professionals. As a former faculty member and graduate program director, she and a small (but mighty!) group of colleagues implemented an initiative to promote self-care as part of the social work education curriculum. Previously, she served in clinical and administrative roles. She has experience with navigating toxicity and dysfunction, up-close and personal! Likewise, as an educator, she saw students enter the field and quickly burn out. As a dedicated social worker, she believes the well-being of practitioners is a matter of social justice and human rights. Thus, she is on a mission to promote self-care and wellness!
Allison Berkowitz, DSW, MSW, BSW, is an assistant professor of social work at the University of North Alabama. Her teaching and research focus on political social work and social worker self-care.