The Self-Care
WORKBOOK
“Every one of us needs to show how much we care for
each other and, in the process, care for ourselves.”
SIMMI CREATIONS
Self Care
Workbook
This ultimate workbook is designed to help you
understand self-care better.
Simmi Creations
www.bigdream.com
Introduction
Adulthood is overrated. A lot of people make this
claim out of frustration, and it`s not surprising.
Being an adult sometimes comes with
overwhelming responsibilities. The only way to
be at peace with yourself is to accept multiple
responsibilities and take the time to focus on the
essentials. Including personal care.
In this book, you'll learn about self-care, its
importance, and how to practice self-care in your
life.
Best regards,
Chidi Eze
www.bigdream.com
01
Get to Know
About Self-care
A massive open online course is an online course
aimed at unlimited participation and open access
via the Web. In addition to traditional course
materials, such as filmed lectures, readings, and
problem sets, many MOOCs and they provide
interactive courses with user forums.
www.bigdream.com
Get to Know
About Self-care
Taking care of yourself does not mean
being selfish or indulging yourself. Self-
care means taking care of yourself so
you can live a healthy, fulfilling life, do
your job, help others, and accomplish all
that you want to accomplish in a day.
You can take care of yourself by doing
things you enjoy so you can remain
physically, mentally, and emotionally
healthy for the rest of your life. It's
beneficial in many ways, including better
health and well-being.
Achieving self-care involves your own
physical well-being, such as nutrition,
hygiene, and seeking medical attention
when necessary. This involves all the
steps you can take to manage stress in
your life and take care of your own
health.
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Are you loving yourself?
Do you show love to yourself?
Even when you think you do, the reality could surprise you.
When was the last time you gave yourself a compliment?
When was the last time you criticized yourself?
Take the test on the next page to determine your starting point. The score
will give you a good idea of what you need to work on for more self-love.
After a few weeks, take the test again and see how much progress you have
made.
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How is your relationship
with yourself right now?
1 is not true at all 5 is very true
12 34 5
1.I love myself
2. I am worthy of love
3. Most of the time I speak kindly to myself
4. I deserve to have a good life
5. My body is worthy of my love
6. I like who I am
7. I have many good qualities
8. I respect my body
9. I am a good person
10. I believe the compliments I receive
11. When I feel stressed I use healthy habits to deal with it
12. I forgive myself easily
13. When I receive criticism I don't take it personally
14. I enjoy my own company
15. I can set clear boundaries for myself
16. I am a loveable person
17. Self-care is important and I practice it daily
Count how many times you scored 1,2,3,4 or 5, see the results on the next page
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Results
I scored mostly:
You are killing it already! What an awesome score.
5 You really show yourself love. But even when you score this
good. There is ALWAYS room for improvement. Make sure
you keep this up and improve where needed.
4 You scored really well. You love yourself most of the time.
But you do feel there is room for a lot of improvement. Look at the
questions where you scored under a 4 and work on those.
3 You scored mostly 3's. This means you are not "bad" at loving
yourself, but it is also something you need to work on. Make sure the
goals you create for yourself include the topics on which you scored a
3 or less.
2 You know what the great thing is about scoring a little low? You have
so much room for growth. This workbook will help you so much. Make
sure to take the test again in a few weeks. I am sure you will score
higher if you really implement self-love in your daily life
First. Let me tell you that you are worthy of love, so so much. And I am
1 sorry to see how you don't feel the same. But it is okay, you can
change the way you treat yourself. That is why you got this workbook.
I got you. Let's work on this.
www.bigdream.com
02
Practicing
Self-care
A massive open online course is an online course
aimed at unlimited participation and open access
via the Web. In addition to traditional course
materials, such as filmed lectures, readings, and
problem sets, many MOOCs and they provide
interactive courses with user forums.
www.bigdream.com
Practicing Self-care
Self-care is anything you do to take care of
yourself so you can stay physically, mentally,
and emotionally well. Its benefits are better
physical, mental, and emotional health and
well-being.
Self-care can take many forms, but it always
promotes you and your health. Remaining on
track with your sleeping schedule, eating
healthily, spending time outdoors,
participating in a hobby you enjoy, and
expressing gratitude are all examples.
Start by choosing one self-care practice per week
to weave into your daily routine. Observe any
positive changes and add in more when you feel
ready.
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Ways to practice
Self-Care for the Mind
Anything you do that makes you feel good is a self care activity. Obviously these things
are going to different for every individual.
Have a look at the list below and tick the activities that you would enjoy.
Unplug for an hour. Switch
everything to airplane mode and free
yourself from the constant bings of
social media and email.
Punctuate your day with a mini-
meditation with one minute of
awareness of your thoughts, feelings,
and sensations; one minute of focused
attention on breathing; and one minute
of awareness of the body as a whole.
Cut Out Negative People. Edit your
social media feeds, and take out any
negative people. You can just “mute”
them; you don’t have to delete them.
Have a good laugh. Read a couple of
comic strips that you enjoy. (For
inspiration, try Calvin and Hobbes,
Dilbert, or xkcd.)
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Ways to practice
Self care for the mind
Go cloud-watching. Lie
on your back, relax,
and watch the sky.
Pay complete attention to
something you usually do on
autopilot, perhaps brushing your
teeth, driving, eating, or performing
your morning routine.
Fix a small annoyance at home
that’s been nagging you—a
button lost, a drawer that’s
stuck, a light bulb that’s gone.
Help someone. Carry a bag, open
a door, or pick up an extra carton
of milk for a neighbor.
“It makes no sense to worry about things you have no control over
because there’s nothing you can do about them, and why worry about
things you do control? The activity of worrying keeps you immobilized.”
Self-care Quiz
There are no right or wrong answers; simply respond as you see fit and see what you
discover about yourself.
Score 2 points for each 'Yes', 1 point for each 'S /
Sometimes' and 0 point for 'No'.
Yes s No
I am up-to-date with my health check-ups
I am happy with my physical fitness
I eat well nutritionally most of the time
I have plenty of sleep and feel well-rested
I take regular breaks from my work
I say "No" to others when I need to
I have forgiven my past mistakes
I know what I am passionate about
I have things to look forward to in my life
Your total score
What did you learn about yourself?
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03
mental
wellbeing
Having good mental health is more
than the absence of illness. Rather,
it's a state of holistic well-being.
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What is Mental Health?
Is it a state of mind?
Mental health is a state of well-being that encompasses the
emotional, psychological, and social aspects of our lives. If
you have positive mental health, you’re able to realize your
own potential, work productively, manage the normal
stresses of life, have healthy relationships, and make a
contribution to your community.
Conversely, if you
experience mental health
problems, it could impact
how you think, feel, and act,
and this could adversely
impact other areas of your
life.
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More Than a
State of Mind
Having good mental health is more
than the absence of illness. Rather, it's a state of holistic well-
being.
Some experts have tried coming up
As a result, others have tried
with different terms to explain the
to explain the difference by
difference between mental health
talking about a continuum
and mental health conditions.
where mental health is at
Phrases such as good mental health,
one end of the spectrum –
positive mental health, mental
represented by feeling good
wellbeing, subjective wellbeing, and
and functioning well – while
even happiness have been
mental health conditions (or
proposed by various people to
mental illness) are at the
emphasize that mental health is
other – represented by
about wellness rather than illness.
symptoms that affect
While some say this has been
people’s thoughts, feelings
helpful, others argue that using
or behavior.
more words to describe the same
thing just adds to the confusion.
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How Do I Maintain Positive Mental Health?
Here's The Practical Tips and Advice
Talk about
2 Be active
1 your feelings
3 Eat well 4 Drink sensibly
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5 Keep in touch 6 Ask for help
7 Take a break Do something
8 you're good at
Accept who 10 Care for others
9 you are
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Self care for your mental wellbeing
(on bad days)
If you feel overwhelmed, lost or anxious, ask yourself the 3
questions below to instantly calm your emotions and take
action where needed.
How do I feel at this moment?
1 (write between 1-5 emotions)
2 What do I need right now?
2 (eg: entertainment, relaxation, food. Write 1-5 things that will
make you feel MUCH better)
3 What specific actions can I do to make me feel better right now?
(eg: order sushi, go shopping, meditate, staying away from my phone.
Write 1-5 actions which help control your emotions + reduce overwhelm)
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Your Mental Wellness
Think about your mental health and describe how you feel
about each area of your mental health.
My stress level
My self esteem
My anxiety level
My overall feeling about mental wellness
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Your Mental Wellness
Think about the thing that you could improve the
mental health
My stress level
My self esteem
My anxiety level
My overall feeling about mental wellness
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Emotional Self-Care
It's important to have healthy coping skills to deal with
uncomfortable emotions, like anger, stress, anxiety, and
sadness. Emotional self-care may include activities that help
you acknowledge and express your feelings regularly and
safely.
Whether you talk to a partner or close friend about how you
feel, or you set aside time for leisure activities that help you
process your emotions, it's important to incorporate emotional
self-care into your life.6
When assessing your emotional self-care strategies, consider these
questions:
Do you have healthy ways to process your emotions?
Do you incorporate activities into your life that help you feel
recharged?
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managing Stress
A quick reference guide
1 Identify the sources of your stress
This space is where you elaborate on your tips and tricks
on how to manage stress. Explain to the readers why it is
important to properly manage stress and identify its
advantages.
2 Make time for fun and relaxation
This space is where you elaborate on your tips and tricks
on how to manage stress. Explain to the readers why it is
important to properly manage stress and identify its
advantages.
3 Maintain a healthy lifestyle
This space is where you elaborate on your tips and tricks on
how to manage stress. Explain to the readers why it is
important to properly manage stress and identify its
advantages.
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Tóxic People
Most of us spend a lot of time putting up with toxic people. These
people make us feel bad about ourselves and the zap our energy.
They might increase anxiety levels and lower our self esteem.
Why do we put up with these people? Well, they might be a family
member and we don't want to cause a rift in the wider family. They
might be a boss and we don't feel that we can tell them how they
are making us feel. They might be a friend that we have had for
years and we don't know how to stop them behaving in the way
they have
always done.
You have three options for dealing with toxic people but it takes
courage on your part.
1. Tell them how they are making you feel and if you can't tell
them to their face, send them a letter explaining it fully.
2. Change your attitude towards them and accept that they
are toxic and ignore what they say to you.
3. Walk away from them and don't look back.
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My Toxic People Plan
Describe how the person is toxic to you.
Describe what you could say to the person to
stop them.
Describe what actions you can take to avoid them
What is preventing you from dealing with this person
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Dealing With Tóxic People
1. Identify a person in your life who makes you feel bad
2. How do they make you feel about yourself?
3. What can you do to stop them from effecting you?
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04
Body Self Care
When we are living lives filled with activity, noise,
and hurry, it is incredibly difficult to feel healthy
and rested. When that is our overall experience
with life, the result is that we become stressed and
burned out.
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Self-care practice for
the body
While many of us have a lot going on, it’s
imperative that we take time out every day
for ourselves, even if minimally. Another
great thing about self-care is that it does
not have to cost a thing. And you can even
accomplish it in the convenience of your
own home.
Life is dynamic, and so are our
dimensions of wellness. During
challenging times, we may rely on
our strong points to help carry us
through. When too many
dimensions are compromised, we
may find ourselves struggling and
find it difficult to handle things we
easily could have in the past.
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Here are some ideas for self-care:
1. Simplify your schedule.
Are you over-committed? Are there things that you need to let go? Ask
yourself which activities and relationships are truly adding value to
your life, and intentionally make space for those things.
2. Do something that energizes your body.
Stretch, swim, run, do yoga, or whatever physical activity you enjoy.
Exercise is a key part of self-care.
3. Take a long, warm bath.
While you're at it, light a candle, read a magazine, listen to soothing
music.
4. Create a Gratitude List.
Write down all the things that you're thankful for.
5. Meet with a counselor.
This could be a psychologist, therapist, or spiritual mentor.
6. Unplug for a day.
Go on a media and technology fast, and turn off any unnecessary
electronic devices.
7. Stretch.
Find the kinks and tension spots in you body, and stretch them out.
8. Do something new.
Have you been considering learning a new skill or trying a new hobby?
Go for it.
9. Practice mini-meditation.
Begin or end your day with a minute of deep breathing, and focused
awareness of your body, thoughts, and feelings.
10. Dance it out.
Put on your favorite dance music, and shake your body.
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11. Write or journal your thoughts.
Take 10 minutes, and jot down whatever is on your mind. Mentally
release those things as you write.
12. Get quality time with a quality person.
Hang out with someone who you love. If they're far away, give
them a phone call.
13. Be still.
Find a quiet place outside, and embrace the stillness.
14. Practice a full day of Sabbath rest.
Take a full day to rest and rejuvenate.
15. De-clutter.
Choose a place -- your email inbox, your desk, a closet -- and get
rid of the excess and junk.
16. Do an activity mindfully and slowly.
Savor the moment, and experience your activity with
attentiveness.
17. Take a walk.
Explore your area at a leisurely pace.
18. Reflect on your personal mission statement.
If you don't have a personal mission statement, create one.
19. Enjoy a piece of chocolate or a glass of wine.
Better yet, enjoy both together.
20. Sleep.
Take a nap, go to bed earlier, give your body some extra rest.
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The most beautiful
things in the world
cannot be seen or even
touched. They must be
felt with the heart.
HELEN KELLER
www.bigdream.com
Self-care Planner
On the next page, you will find your own self-love planner.
Write down the goals/tasks you want to do weekly.
By keeping track of your goals/tasks you will be more
motivated to complete them.
The art of paying
attention to
you and your needs
www.bigdream.com
Self-care Plan
Goals for my mind Mind
Mental health
Mindfulness and self
knowledge
Soul
Stimulation and
fulfillment
Goals for my body Body
Self-care
Basic hygiene and
body care
Improvement
Exercise, sleep and
healthy food
Good rules &
habits i want to
live by
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Self-Care Practices
Physical self-care emotional self-care
spiritual self-care intellectual self-care
social self-care financial self-care
Self-care notes
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Week: Self Care
Days Self Care Activities
Monday
Tuesday Things I'm Grateful For
Wednesday 6.
Thursday 7.
Friday 8.
Saturday 9.
Sunday 10.
1. Week review
2.
3.
4.
5.
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Self-care Goals
Today's affirmation:
What is the purpose behind my self-care goals?
What motivates me to achieve them?
How can I achieve them?
Habits to Start: Habits to Stop:
1. 1.
2. 2.
3. 3.
4. 4.
5. 5.
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Thought Reflection
What keeps me grounded?
Who gives me comfort?
Where do I feel safest?
When am I at my best?
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Self-care Planner
For April 2022
My Schedule My Top Priorities
Note To Self
Daily Nutrition
Breakfast
Lunch
Dinner
Snack
Self Care Planner
Date: smtwtfs
Priorities for Today Personal Reminder
Things I Need to do for My Body and Mind
Note Taking care of
yourself is a proof of
loving your own
body and mind
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Self Assessment
How do I feel at this moment?
What am I putting off?
Overall Well-being
1 2 3 4 5 6 7 8 9 10
I get enough sleep I spend time to recharge
12345 12345
I have a healthy eating habit I keep my space clean
12345 12345
I exercise my body regularly I take care of my hygiene
12345 12345
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Your Next Steps
Now you have incorporated some self-care strategies into your
daily routine, you can learn how to make self-care top priority
in your life with The Self-Care Workshop.
With this online workshop we will be sharing tried-and-tested techniques and tools to
make self-care an important and essential part of your daily routine. We will help you step
back from your busy life and find some time for yourself. Our workshop will show you how
you are important and deserve time for care and attention. With inspiring and practical
advice, The Self-Care Workshop will help you identify exactly what it is you need to relax
and find calm in your hectic day-to-day life. The workshop is designed to inspire you and
give you new ideas and choices. We want it to be the inspiration for seeing all the
possibilities and opportunities in your life.
CLICK HERE TO JOIN the
self-care workshop
The Self-Care Workshop
Now you have incorporated some self-care strategies into your
daily routine, you can learn how to make self-care top priority
in your life with The Self-Care Workshop.
With this online workshop we will be sharing tried-and-tested techniques and tools to
make self-care an important and essential part of your daily routine. We will help you
step back from your busy life and find some time for yourself. Our workshop will show
you how you are important and deserve time for care and attention. With inspiring and
practical advice, The Self-Care Workshop will help you identify exactly what it is you
need to relax and find calm in your hectic day-to-day life. The workshop is designed to
inspire you and give you new ideas and choices. We want it to be the inspiration for
seeing all the possibilities and opportunities in your life.
CLICK HERE TO JOIN the
self-care workshop
The Self-Care Workshop
Now you have incorporated some self-care strategies into your
daily routine, you can learn how to make self-care top priority in
your life with The Self-Care Workshop.
self-care explained
With this online workshop we will be
sharing tried-and-tested techniques
and tools to make self-care an
important and essential part of your
daily routine. We will help you step
back from your busy life and find
some time for yourself. Our
workshop will show you how you are
important and deserve time for care
and attention. With inspiring and
practical advice, The Self-Care
Workshop will help you identify
exactly what it is you need to relax
and find calm in your hectic day-to-
day life. The workshop is designed to
inspire you and give you new ideas
and choices. We want it to be the
inspiration for seeing all the
possibilities and opportunities in your
life.
CLICK HERE TO
JOIN the self-care
workshop
www.bigdream.com
Thank You
Simmi
AUTHOR EDUCATOR BUSINESS OWNER