Overcome: an interactive self-care zine

This journal belongs to:
If found, please return me!

Self -care
is giving e world

e best of you,
instead of wvhat’s

left of you.

Mood Tracker

Happy Anxious Calm Sad
Excited Stressed Content Angry
Productive Nervous Relaxed Overwhelmed

Sleep Tracker

1 2 3 4 5 6 7 8 9 10 11 12 Sleep Score

1 HOURS
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

Poor (1-3 hours) Good (4-6 hours) Ideal (7-9 hours)

Building Habits

3 self-love habits I would like to have

Habit #1 123456
Why? 7 8 9 10 11 12 13
14 15 16 17 18 19 20
Habit #2 21 22 23 24 25 26 27
Why? 28 29 30 31

Habit #3 123456
Why? 7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31

123456
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31

Gratitude Jar

Affirmations

1.
2.
3.
4.
5.
6.
7.

Self-Care Recipe

a sprinkle of
kindness

a spoonful of a sprig or two of
creativity support

an ounce of a dollop of
fresh air self-love

MIX WELL
& CONSUME OFTEN

Buid-Your-Own Bingo

self - care edition

Journal Warm Yoga Social
shower Media
Break

Treat Sweet Nap Read
Yourself Tea Books

Meditate Call a Compliment Exercise
Friend Myself

Watch Shopping Go on a Laughed
Movie Walk

Doodle whatever that
makes you happy

30 Minutes Self-Care

I NEED. . .

R ES T / R E L A XAT IO N E X P R ES S I IO N COMPANIONSHIP

- Listen to music - Gardening - Call a friend
- Take a time-out - Draw / Paint - Write a letter
- Bath / Shower - Free write - Meet for coffee
- Take a Nap - Sing / Dance
- Watch favorite - Scrapbooking
- Baking
movie
- Read a book /

magazine

H E A LTH / S PI RI TU A LI TY - Make a healthy snack
- Do Yoga / Meditate
- Go for a walk / jog
- Affirmations

Understanding the
Anxiety Cycle

ANXIETY
TRIGGERS

Anxiety GROWS Constantly
SCANNING
into something for danger

LONG TERM To break the cycle,

you need to understand the cycle.

SHORT TERM AVOIDANCE of
RELEASE places

of anxiety and things

Calm your Mind

INHALE HOLD for a count of 5

HOLD for a count of 5 EXHALE

Dear self,
it’s
okay

if today
did not go
as planned.

Make yourself a priority.







MINDFULNESS
MINDFULNESS
MINDFULNESS
MINDFULNESS

be gentle to
your soul





NOTES

NOTES