Psy 120 self care reflection and care plan. Goal:
To reflect on what you are doing for self-care and design a weekly self-care plan.

OVERVIEW:
Self-care is defined as “actions an individual might take in order to reach optimal physical and mental health” (GoodTherapy, 2019). Engaging in activities that you view as self-care should make you feel relaxed, rejuvenated or energized, rather than depleted, depressed, angry, or defeated. Self-care might seem selfish, however several studies show that individuals who engage in practices of self-care are more resilient and better able to cope with everyday challenges. Sometimes it is hard to find the motivation to engage in self-care, even with all of these positive benefits. Therefore, it is especially important to have a self-care plan when we are in the midst of a global pandemic, economic crisis, and renewed interest in dismantling systemic oppression.

INSTRUCTIONS
Growing up, how was self-care viewed within your family? Reflect on how your parents practiced or discussed self-care and describe how it influenced your own perception of self-care.
Describe a self-care routine that you engage in on a weekly basis. Explain the specific activities you do to take care of yourself physically and mentally. If you do not currently have a self-care routine, discuss the challenges you face in establishing one.
Explain the concept of self-care and its importance in maintaining optimal physical and mental well-being. Provide examples of two self-care activities that align with your own personal goals and explain why you believe they will contribute to your overall well-being.
Compare and contrast intrinsic and extrinsic motivation and analyze how they relate to your perspective on practicing self-care.
Develop a personalized plan to motivate yourself to engage in self-care consistently. Discuss two to three strategies that you will employ to enhance your motivation moving forward.
Comment on a classmates recommendations for #4 above.
SELF-CARE RESOURCES:
https://www.psychologytoday.com/us/blog/skinny-revisited/201805/self-care-101Links to an external site.

https://www.verywellmind.com/self-care-strategies-overall-stress-reduction-3144729Links to an external site.

https://www.psychologytoday.com/us/blog/shyness-is-nice/201403/seven-types-self-care-activities-coping-stressLinks to an external site.

SUBMISSION
Please use the provided text box to submit your answers.

GRADING
You will be graded using the rubric provided. Here are some instructions for how to view the rubric in a discussion.

EXAMPLE RESPONSE THAT RECEIVED CREDIT:
I do not recall seeing my Dad practice self-care at all while growing up. He was always working, even when he was at home. I remember my Mom going to breakfast with her friends every Friday morning, attending a ceramics class every Thursday evening, and every Wednesday night she would have a group of foster mother’s over for a night of visiting. As for talking to me or my siblings about self-care, my parents never did talk to us about it until we were well into our adult lives.
I am an active member of a 12 step program, so I attend one in-person meeting every Wednesday after going to dinner with my sponsor and a friend of mine. I also attend a virtual meeting every night of the week. Usually, I will put my phone down and dismiss all house chores on one of my weekend days so that my family can simply enjoy each other’s company.
I would like to practice mindfulness by meditation. I have always struggled with meditation because I was told that I had to clear my mind and, that was an impossible task for me to accomplish! I have recently learned that it’s not necessarily about quieting one’s mind, but more about choosing to allow thoughts to come and go as they will. I also want to eat healthier. I have recently quit smoking and feel that another way to improve my mind and body is to try to eat healthier.
Intrinsic- I practice self-care because it helps me to feel better about myself. I am more clear minded when I am mentally fit or, healthy. For example- I quit smoking because I wanted to be healthier and free of my one last addiction. I wanted to breathe better. I wanted to live longer. I’ve been successful, so far, because I am doing it for me. My desire to achieve this goal is not tied to anything outside of myself, besides saving a little extra money! Extrinsic- I practice self-care to receive a reward, or acknowledgment for my accomplishments. For example, I quit smoking. I have stopped smoking several times in the last few years, but I was never successful at quitting because I wanted to fit in with the crowd, or be able to hang out and be social. I often wanted to quit to make my children proud, but never felt that they were proud of me. I would start again because everything I was seeking was fully dependent on someone or something outside of myself.
I will be aware of how I feel when I have a clear mind after meditation and use that awareness as motivation to continue to practice this skill. Also, I will be more aware of how I am feeling when I eat healthy. Do I have more energy? Am I sleeping better? Am I craving less unhealthy food? Am I more capable of eating less healthy food items in moderation while I am eating healthy? I think awareness would be a key factor in my motivation to continue practicing self care.

The Importance of Self-Care for Optimal Physical and Mental Well-being

Self-care is a fundamental aspect of maintaining optimal physical and mental health. Engaging in self-care activities can help individuals feel relaxed, rejuvenated, and energized, contributing to their overall well-being. In this article, we will explore the concept of self-care, its significance in maintaining optimal physical and mental health, and provide examples of self-care activities aligned with personal goals.
Understanding Self-Care:
Self-care encompasses a range of actions that individuals undertake to promote their physical and mental well-being. It involves taking deliberate steps to prioritize one’s needs, whether they are physical, emotional, or psychological. Self-care practices can vary widely, from engaging in hobbies and leisure activities to practicing mindfulness and maintaining a healthy lifestyle.
The Importance of Self-Care:
Research has consistently shown that engaging in self-care practices is associated with numerous benefits for physical and mental health. A study by Sirois and Kitner (2015) found that individuals who engaged in self-care activities experienced lower levels of stress, improved mood, and enhanced overall well-being. Moreover, self-care has been linked to increased resilience, enabling individuals to better cope with everyday challenges (GoodTherapy, 2019).
Examples of Self-Care Activities:
Self-care activities can be tailored to individual preferences and goals. Here are two examples of self-care activities that align with personal goals:
Mindfulness Meditation:
Mindfulness meditation involves focusing one’s attention on the present moment, without judgment. This practice has been shown to reduce stress, improve emotional well-being, and enhance overall mental health (Keng et al., 2011). By incorporating mindfulness meditation into a self-care routine, individuals can cultivate a sense of calm and clarity, promoting their overall well-being.
Physical Exercise:
Engaging in regular physical exercise is not only beneficial for physical health but also has positive effects on mental well-being. Exercise has been shown to reduce symptoms of anxiety and depression, improve mood, and enhance cognitive function (Craft and Perna, 2004). Incorporating physical exercise into a self-care routine can contribute to improved physical fitness and mental well-being.
Motivation and Self-Care:
Motivation plays a crucial role in consistently practicing self-care. Intrinsic motivation, which stems from internal factors such as personal values and enjoyment, tends to be more sustainable than extrinsic motivation, which relies on external rewards or recognition (Ryan and Deci, 2000). By aligning self-care activities with personal values and focusing on the inherent benefits they provide, individuals can enhance their intrinsic motivation to engage in self-care consistently.
Conclusion:
Prioritizing self-care is essential for maintaining optimal physical and mental well-being. Engaging in self-care activities can reduce stress, improve mood, and enhance overall well-being. By incorporating activities such as mindfulness meditation and physical exercise into a self-care routine, individuals can reap the benefits of improved mental and physical health. Cultivating intrinsic motivation and aligning self-care activities with personal values can enhance the consistency and effectiveness of self-care practices.
References:
Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. Primary Care Companion to The Journal of Clinical Psychiatry, 6(3), 104–111.
GoodTherapy. (2019). Self-Care. Retrieved from https://www.goodtherapy.org/learn-about-therapy/issues/self-care essay writing service.
Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041–1056.
Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68–78.

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