Self-Care, A-to-Z: Sealed with a KISS - Keeping It Simple Self-Care

by Erlene Grise-Owens, Ed.D., LCSW, LMFT, MSW, MRE, lead co-editor of The A-to-Z Self-Care Handbook for Social Workers and Other Helping Professionals 

     September, 2017 marks the Self-Care A-to-Z blog’s one-year anniversary. In celebration, let’s KISS, i.e., Keep it Simple Self-Care!

     Especially in the current cultural climate, our profession can be overwhelming. Bad news: Self-care is challenging! Good news: it CAN be simple!

     I asked social workers about one simple thing they do regularly for self-care. About 30 folks, in varied practice arenas and life circumstances, responded with these Keep it Simple Self-Care strategies—i.e., takes 15 minutes or less!

Spiritual

• Set a daily intention, such as how will I contribute to one person’s well-being, be a good partner and parent, care for myself? At the end of the day, assess, celebrate, and recommit.
• Reflect, pray, meditate. Toya begins her day sitting on the porch, watching nature.
• Write in a Gratitude Journal, e.g., list three things each day.
• Read affirmations.
• Breathe, mindfully.
• Keep inspirational books handy for a quick recharge.
• Have rituals. For example, to wind down, mindfully walk around the house, lowering lights and turning off devices.

Physical

• Drink a glass of lemon water first thing—rehydrates and awakens.
• Practice progressive muscle relaxation.
• Do simple exercises. Angela does morning push-ups, sit-ups, and jumping jacks. To offset sedentary lifestyles, do daily squats and stretches.
• Take vitamins.
• Make medical appointments.
• Use fitbit, or apps, to encourage movement.
• Integrate activity: take the stairs, intersperse brief walks.

Psychological

• Make the bed. It starts the day with a feeling of success and order.
• Self-talk—be intentional about internal messages.
• Music: listen, sing, play an instrument.
• Listen to uplifting podcasts.
• Laugh!
• Play—Tara engages with her son through play, which strengthens their relationship, boosts her creativity, and lessens her stress.
• Practice Reverie—While mindfulness is emphasized for well-being, letting our minds wander and daydream is important, too.

Social

• Hugs! Brittany walks around her office, dispensing hugs. She said, “I get hugs AND steps!” 
• Text self-care accountability group members for support and encouragement.
• Take 15 minutes daily to connect with loved ones.
• Vent with colleagues.
• Seek help. Ask a loved one to do a chore or your supervisor for support.
• Write a thank-you note.
• Schedule time with loved ones, which makes it more likely to happen and anticipation gives an energy boost.

     Self-care must be a lifestyle! However, it’s hard to think of what to do when overwhelmed. In The A-to-Z Self-Care Handbook for Social Workers and Other Helping Professionals, Kaniktra Steadmon and Andrea Russell discuss emergency self-care. Kaniktra carries an “Emergency Self-Care” card in her wallet, which lists one strategy from each of these KISS categories. When overwhelmed, Kaniktra follows her emergency plan. This strategy helps her recalibrate and maintain basic self-care.

     Consider using the above KISS ideas to design YOUR Emergency Self-Care Card! Comment below: How do you Keep it Simple Self-Care? Give yourself a KISS. And, encourage others to share the self-care love!

Peace, Love, and Self-Care,

Erlene

Dr. Erlene Grise-Owens, Ed.D., LCSW, LMFT, 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!