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Looking After Yourself

Self Care Plan Example – Adult

Hi, I’m Sam, and I’m in my mid-30s. I’m co-parenting with my ex-partner and my new partner. Here’s my self-care plan that helps me stay a bit calmer and more in control.

My tips:​

  • Set reminders in phone with a nice tune 

  • Keep water at work desk, by bed and in the car

  • A 10 minute walk outside helps to lift my mood

​​​​MORNING

  • How you want the day to go? You might like to sit quietly while you do this or maybe while you make the bed. You could make a list to tick off or come up with ideas for if things don’t go to plan. This helps you to set a positive tone for the day and feel a bit more in control.​

  • Drink water - start the day with a glass of water, a simple thing to do which has lots of benefits. Drinking water helps your body to work properly and keeps you feeling good.

  • Get moving – exercise helps you to feel better and deal with things more easily.  Whatever you can do to be more active will be great, every little bit counts.​

  • Healthy eating – this can be hard when snacks and fast foods are cheap and easy.  Healthy food choices do help though, so try to find ways to eat some fruit and vegies every day.  If you need a hand with affordable groceries or healthy meals Foodbank is a good place to start.​

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EVENING​

  • Family time – the end of the day is good time to chat with your kids and other family members.  Making a point to stop what you’re doing and have a check in can help everyone to feel closer. This may makes good times that much happier and challenges easier to deal with.​

  • Disconnect and relax – put your devices away and do something nice to relax before bed. For some people this might be music, a shower or reading. For others getting organised for the next day can be relaxing. Whatever you like to do to get ready for a good sleep will likely help you to have a better day tomorrow.​

​​​​WEEKLY 

  • Personal time – finding time to do one nice thing for yourself each week can help with feeling better about things.  Maybe it’s the library for a new book, some gardening, walking at the beach or finding a new recipe to try.  Think about what you like to do and set aside some time to do it just for you.​

  • Connection time – Connecting with a social group, a person, or a pet can provide a refreshing break from your daily routine and give you a boost. Make it a point to engage with those who bring positivity into your life.

  • Mental wellbeing – think about the week just gone, what went well, what could have gone better.  Write down your thoughts and feelings to help clear your head and get you ready for a good week. 

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MONTHLY

The end of each month is a good time to get ready for the next month.  What is coming up that you can get organised for? Some ideas include:

  • Book appointments needed for the next month

  • Get ready for things that are coming up like school activities

  • Make a savings plan for something you want

  • Add in family or friend catch ups to the calendar so that they don’t get forgotten

  • Block out a morning or afternoon if you’re really busy or stressed so that you know you have time planned to re-group.

If you are in an emergency call 000

 

For 24 hour crisis support: Lifeline 13 11 14​​

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Call Anglicare WA – 1300 11 44 46

Follow on socials @anglicarewa

anglicarewa.org.au

Ngaala Kaaditj Noongar moort keyen kaadak nidja boodja.

We respectfully acknowledge the Whadjuk people of the Noongar Nation as the Traditional Custodians on this land on which we meet. We pay our respects to their strength, cultural resilience and the Elders past and present, and their continuing connection to the land on which we live, work and play. We welcome and support the proposal of the Voice and accept the invitation made to us though the Uluru Statement of the Heart.​

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Note: Engage Learning and Support does not replace receiving an Anglicare WA service. 

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