Self-care 101 (Group 6)

KMU1013 JUNE 2022

"LIVE THE LIFE YOU LOVE" HELPING RELATIONSHIP

GROUP 6

SELF-CARE 101

GROUP MEMBERS

Ain Hanisah binti Khairul Vaishnavi A/P
Nizam Manimaran
(77765) (81416)

Nurul Ain binti Azlan Cayreen Yolica
Hasni Ronney
(78456) (79020)

Mohamad Sharul bin
Mohamad Shazili
(80093)

CONTENTS

01 02 03

Foreword - Introduction Importance of
"A Note To Self-Care

Say"

04 05 06

Cont... Types of Examples of
Importance of Self-Care Self-Care

Self-Care 08 09

 07 Activity: References
Checklist of
"Quotes to
make you Self-Care

happy"

FOREWORD

A NOTE TO SAY

Assalamualaikum and Salam sejahtera,
First and foremost, we would like to express our
heartfelt gratitude to Madam, our Helping Relationship
course lecturer, for her exceptional guidance, lesson,
advise, and knowledge. Thank you also to Canva for the
free templates that assisted us in designing and creating
the online magazine. This project could not have been
accomplished without the participation and help of the
groupmates for the finest teamwork. Not to mention
the author of the magazine we read, who has become a
continuous source of encouragement and inspiration to
us. We hope that by publishing this magazine, we may
promote knowledge, open your thinking, and provide
essential information for your amusement. This
magazine took a lot of work, time, and innovation to
edit and create. All of the love and support from friends
and family is much appreciated. Thank you and enjoy.

1

INTRODUCTION

Self-care entails looking after
yourself so that you can be
healthy, well, do your work, help
and care for others, and do all of
the tasks you need and desire to
complete in a day. Self-care also
entails doing everything you can
to meet your physical and mental
health needs.

According to research, self-care
promotes favourable health
outcomes such as promoting
resilience, living longer, and
improving stress management
skills.

2

IMPORTANCE OF

1. Prevent illness SELF CARE

Taking care of your mind and body promotes in the prevention of diseases
such as heart disease, stroke, and cancer. Quitting smoking and limiting
alcohol intake are also two activities that can help to avoid heart problems.
A constant self-care practice also helps to maintain your general physical
wellness. Self-care is defined by the World Health Organization (WHO)
as "the ability of people, families, and communities to promote health,
prevent disease, and preserve health."
The more you do to ensure proper hygiene, diet, and an active lifestyle,
the more likely you are to avoid sickness and improve your immune
system.

2. Strengthens mental health and 3. Stress and anxiety management
well-being. Many of us deal with stress on a daily basis.
Making time for self-care activities that make While a moderate amount of stress can be
you happy and relieve stress is good for your beneficial in motivating you to complete a
mental health and well-being. task, excessive stress and anxiety can be
Activities like connecting with others and harmful to your mental and physical health.
engaging in regular activity look like simple When it comes to dealing with stress and
yet powerful approaches to preserve a sense anxiety, making a self-care strategy is
of well-being. Exercise causes the release of essential. It also makes it easier to cope with
molecules that increase your mood, such as depressive symptoms.
endorphins and serotonin. It also enhances When we adopt self-care, we stimulate the
your memory and allows you to think more parasympathetic nervous system. This allows
clearly. our thoughts and bodies to relax. Some of the
Mindfulness and learning a new language are best self-care techniques that offset the stress
two example of self-care activities that help reaction, according to Dr. Herbert Benson,
strengthen your mind. They also can assist head of the Benson-Henry Institute for Mind
you in developing your mental fitness, which and Body Medicine, are:
can help you improve your mental health
and minimise mental tiredness. · Abdominal breathing that is deep
· Yoga while listening to music
· Tai chi

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4. Boosts Productivity

In a world where individuals are expected to work long hours and pass on
vacation days, there is an underlying assumption that we must always be
productive while working which it eventually limits opportunities for self-
care. Productivity also frequently misunderstood with completing as many
tasks as possible. As a consequence, self-care is pushed aside to make place for
working more and doing more until you burn out, despite the reality that it
ultimately benefits everyone. Moreover, by taking some time off to participate
in self-care, you may be able to relieve the stresses of everyday life and reset
yourself to a healthy state where productivity is once again maximised.

Prioritizing self-care, on the other hand, is the key to increasing productivity
at home and at work. People who practise self-care, according to Dr. Russell
Thackeray, a licenced clinical psychologist, have improved cognitive
capacities, including better focus and concentration. As an outcome, they are
more likely to produce. Hence, it is more than simply maintain your mental
health. It's also about taking care of your physical self by eating well, getting
enough sleep, and exercising on a regular basis.

5. Encourage healthy relationships 4

One of the most popular misconceptions about self-care is
that it is an act of selfishness. Self-care does not imply
favouring yourself over a loved one. It simply means that
you are paying attention to your own needs in order to
better help people you care about. Making time to be kind
to yourself is not selfish at all because it will help you to
become a better friend, caregiver, co-worker, or love
partner by bringing your best self to others around you
and benefits them from your revitalized energy and
excitement. You will also gain benefit in terms of physical,
mental, and emotional health. It is practically hard to care
for others if you are unable to care for yourself. But, if you
are able to practice self-care, self-care will enable you to
develop a positive mindset, which translates into positive
feelings and emotions for others around you. It also will
improve your outlook on life and the perspective of others,
as well as create much lower unhealthy levels of stress.

TYPES OF SELF-
CARE

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1.Emotional self- 2.Physical self-care
Refers to any activities you
care deliberately engage in to enhance your

The actions we take to physical well-being.
connect with our


emotions and process
them in a healthy way.




3.Mental self-care 4.Social self-care

Encompasses anything you do specifically Any activities that nurture
to stimulate your mind and cultivate a our relationships with
healthy psyche.
others



5.Spiritual self- 6.Practical self-care
care your core
Any actions you take to fulfill a way to
Spiritual self-care needs and reduce stress. It is habits.
encompasses any
activities you engage in to create sustainable, healthy
connect with and nurture


your soul.

7.Professional self-care

Professional self-care is about the things you do that are related to
your work life. These are the activities and actions that support
feeling balanced and fulfilled in your career.



5

EXAMPLES OF
SELF-CARE

1.Emotional self-care 2.Physical self-care

♡Journaling ♡Getting a massage
♡Meditation ♡Eat a healthy meal

3.Mental self-care 4.social self-care

♡Listening to your favorite ♡Go camping with your friends
music ♡Spend time to call your mom
♡Trying new hobby
regularly

5.spiritual self-care 6.practical self-care

♡Spending time with nature ♡Tidying your living space
♡Engaging in prayer or ♡Meal prepping

attending a worship service

7.professional self-care

activities

♡Setting a calendar reminder to
♡ take lunch break

Setting your phone Do Not Disturb
at the end of your work day

6

QUOTES

“Rest and self-care are so "It's not selfish to
important. When you take time love yourself, take
to replenish your spirit, it care of yourself, and
allows you to serve from the
overflow. You cannot serve make your
from an empty vessel.” happiness a priority.


It's necessary”


― Eleanor Brown
― Mandy Hale







“Taking care of
yourself is the most “Caring for others
powerful way to begin is important, but
COVID-19 taught us
to take care of that sometimes, by
others.” caring for yourself,

you're caring for
others too.”
―Bryant McGill



― Becca Kaye






“If you have ability to “Self-care is how you take your
love, love yourself power back.”
first.”

―Lalah Delia

―Charles Bukwoski




7

Self care
Checklist

Take a bubble bath Read or listen to a
chapter of a book
Clean for 20 minutes Hour without
technology
Wear clothes that
make you feel good Get enough sleep
Take a walk outside
Spend quality time
Get food that fuels with friends or family
your body
Stretch or do yoga Take a mini vacation

Daily gratitude practice

Choose your favourite challenge and do
them again!

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REFERENCES

i. Health Coach Institute. (2022, May 19). 7 Types of Self-Care & Why You Need
Them. Holistic Health and Wellness Training | Health Coach Institute.Retrieved
from https://www.healthcoachinstitute.com/articles/7-types-of-self-care/
ii. Phillips, K. (2022, June 2). 25 positive quotes about self care. Country Living.
Retrieved from https://www.countryliving.com/life/inspirational-
stories/g32772382/self-care-quotes/
iii. Cahn, L. (2022, March 8). 16 self-care quotes that will inspire you to care for your
mind and body. The Healthy. Retrieved from https://www.thehealthy.com/mental-
health/self-care/self-care-quotes/
iv. Glowiak, Matthew. (2020, April 14). Why is Self-Care Important?Retrieved from
www.snhu.edu. https://www.snhu.edu/about-us/newsroom/health/what-is-self-care
v. Lawler, M., & MD, J. L. (2021, May 19). What Is Self-Care and Why Is It Critical for
Your Health? EverydayHealth.Com; Retrieved from www.everydayhealth.com.
https://www.everydayhealth.com/self-care/
vi. O’Callaghan, Orla. (2013, February 15). Why is Self-Care Important? | Lifestyle
Advice Hub | Thrive from Laya Healthcare.Retrieved from www.layahealthcare.ie.
vii. Eatough, E. (2021, October 6). Why You Need a Self-Care Plan (and 5 Ways
to Get Started). Retrieved from https://www.betterup.com/blog/self-care-plan

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