As educators, you dedicate yourselves to shaping the minds and futures of countless students. However, this meaningful work often comes at the expense of your own well-being. With the second semester approaching and a new year on the horizon, now is the perfect time to pause and reflect on how you can prioritize self-care.
This Self-Care Inventory is designed to help you assess your wellness. Consider the areas where you are thriving as strengths, and use the areas marked for improvement as a guide to focus your efforts. By identifying areas to work on, you can take intentional steps to enhance your well-being and maintain balance as you prepare for a fresh start.
Emotional Wellness
Emotional wellness includes your ability to manage stress, communicate effectively, and foster meaningful relationships. Strengthening this area can help you navigate challenges with resilience and create deeper connections with others.
| Things to Work On: | Things I’m Doing Well: |
|---|---|
| I struggle to communicate my needs in professional and/or personal situations that negatively impact my health. | I employ strong communication strategies that empower me to prioritize my health and well-being at all times. |
| I deal with stress in ways that negatively impact my wellness and ultimately escalates situations. Stress is a barrier to my success. | I deal with stress in relatively healthy ways. I have outlets to address its impact on my wellness. I have strategies and practices to address the challenges that cause stress. |
| I feel I do not spend enough time with those I care about and/or when I spend time with them, I am unable to be mentally present. | I am able to spend quality time with people I care about and be present with them. |
| I do not make time to do things that bring me joy. | When possible, I find time to do things I enjoy, and/or I have built things into my life and routines that bring me joy. |
Resources to Try: Journaling, mindfulness apps like Calm or Headspace, or setting boundaries for uninterrupted time with loved ones.
Mental Wellness
Mental wellness focuses on maintaining a healthy balance with technology, building positive habits, and fostering a growth mindset. Taking care of this area ensures that you stay mentally sharp and emotionally grounded.
| Things to Work On: | Things I’m Doing Well: |
|---|---|
| I spend a significant amount of time on technology devices, including things I am not required to do for my profession. | I have a healthy balance with technology, even setting aside time in the day to be device free. |
| I spend too much time engaging in social media, particularly in ways that do not positively impact my mental health. I struggle to step away from it for more than short periods. | I have a healthy relationship with social media, using it mainly in ways that improve my health (physical, mental, professional, or otherwise). I can step away from it when I see myself getting involved in it in unhealthy ways. |
| I do not have an outlet, strategies, or practices I use to support my mental health. | I have found ways to positively maintain my mental health that work for me (i.e., therapy, journaling, a support group of peers, meditation). |
| I am not comfortable receiving praise or compliments because I do not feel worthy, and/or expressing gratitude is not a part of my regular routine. | I have a healthy relationship with praise and compliments because I know the value of my work. I express gratitude regularly (to myself and others), as I understand its connection to joy. |
Resources to Try: Digital detox periods, gratitude exercises, therapy platforms, or meditation resources such as Insight Timer.
Physical Wellness
Physical wellness is about creating healthy routines for eating, sleeping, and staying active. These habits not only sustain your energy but also directly influence your emotional and mental health.
| Things to Work On: | Things I’m Doing Well: |
|---|---|
| I eat sporadically and whatever is available with no real monitoring of nutrition. | I eat regularly at times that meet my body’s needs as much as possible. I do my best to include healthy food to power my activities. |
| I do not exercise regularly OR I exercise too intensely or with unhealthy fixations (i.e., on weight loss only). | I exercise a moderate amount for my abilities, and I work in other elements of fitness where possible to constantly improve (i.e., taking the stairs, midday stretching). My exercise habits embrace many facets to maximize my overall health, including things like stretching, meditative exercises, and more. |
| I sleep irregularly. | I do my best to maintain as consistent of a sleep schedule as my life allows. I have found the right amount of sleep I need each day, and I do pretty well at getting that amount of sleep. |
| I push through illness, sickness, or pain until I approach collapse. | I give my body what it needs when it is not feeling well. |
Resources to Try: Meal planning apps, yoga classes (in-person or online), fitness trackers like Fitbit, or sleep hygiene guides.
Professional Wellness
Professional wellness ensures that your career is fulfilling and sustainable. Balancing work with personal life and finding ways to grow professionally are key to staying motivated and avoiding burnout.
| Things to Work On: | Things I’m Doing Well: |
|---|---|
| I do not balance my work and personal life well. | I am largely comfortable in my work–life balance. I know there are times where one may take priority over the other, but I have established a healthy harmony between the two. |
| I struggle with self-regulation, such as developing new habits, goal setting, and reflection. | I do a reasonable job with working toward self-improvement, including regular reflection practices. I keep my drive to improve myself in balance with acknowledging and admiring my existing strengths. |
| I do not delegate tasks or ask for professional support, preferring to do it all myself. | I am confident in my abilities and understand everyone benefits from appropriate delegation and support. Therefore, I use these strategies when appropriate. |
| I do not feel challenged or rewarded in my career and regularly feel like I am in a “rut.” | I am fulfilled by my career, and this pulls me through on harder days. I have found ways to challenge myself professionally, and I have found peers or mentors that help push me forward in ways I want. |
Resources to Try: Professional development courses, peer mentorship programs, goal-setting templates, or time management tools.
As the year draws to a close and you prepare for a well-deserved winter break, take this opportunity to recharge and reflect on your wellness. Use the Self-Care Inventory to regularly assess your emotional, mental, physical, and professional well-being. Whether you’re celebrating successes or identifying areas for growth, every step you take toward self-care benefits not only you but also your students and colleagues.
Start today by focusing on one or two areas, and embrace the fresh start that the new year brings. You’ve got this!
