According to Dale (2008), "'Students studying social work need to develop an understanding of their own physical, psychological, and nutritional needs and be prepared for the realities of the workplace,' said Lopez. 'Additionally, social workers now in the field need to develop skills to use in the moment - not just look to holidays or vacations as time to practice self care'" (from the article The Profession Must Prioritize Self-Care, by M. Dale, 2008, retrieved from NASW News, NASW.org).
During my undergrad years, I didn't think I deserved self-care, although admittedly, it was not stressed as being important in my major (psychology). I'm not entirely sure if I really even was aware that the phrase "self-care" existed then... and if I did, I probably didn't care.
During the two intermediate years -- time after graduating with my Bachelor's in psychology but prior to enrolling to get my Master's -- I didn't really think a whole lot about self-care. I was doing it, but not really consciously.
However, over the past three years of being in grad school, it's come to take on a new meaning for me -- especially since last fall, when I started interning with an actual social work agency. (My foundation internship, done in the second year of my grad program, was less demanding by far, and I was also shadowing a RN, not a LSW.) Now, to me, self-care is not just coming home and changing from my "professional clothes" to sweats and a t-shirt -- it also incorporates special activities such as making myself a chocolate peanut butter mug cake, cuddling with my furbaby, and having a regular sleep regimen.
But self-care isn't just done at home on the off days, when I'm not out in the field or in the classroom. It's also done during classes (why do you think I spent an extra dollar to get a special chai rather than just drinking water?) -- and it's done in the field. Stressful day? Spend some time joking with my field instructor. Stop for to grab something for lunch, even if I have an Ensure Plus stashed away in my purse, because sometimes a hot lunch is just what I need when it's been a day full of fairly intense therapy sessions.
I know I've written a lot about food being self-care -- for me, it can be. I'm not a comfort eater, but food can provide comfort -- if that makes sense? I don't overeat, even on holidays -- not because I'm "too good for that" or any such nonsense, but because I know that being overly full makes me anxious. If I can eat enough to be healthy but not so much that I inordinately cause myself to become anxious, then that's where I prefer to be.
However, I know food can pose problems to many people, and indeed, in the past, it would have for me as well. This is where the importance of having non-food-related self-care skills comes in.
Some of the self-care that I do that is not related to food may seem simple to some people.
As aforementioned, I have a regular sleep schedule, and I stick to it 99% of the time. Generally, I go to bed by 9pm (or a little before if I'm really tired), and depending on the morning, I'm up between 5-6:30am. I don't have any really ritualized sleep hygiene things to do, but I make sure I avoid being involved in anything that's very lively/stimulating, either physically or mentally, in the half hour preceding bedtime. This includes writing. No writing of anything serious in nature right before bed ("serious in nature" = anything school-related [unless I'm rushing a deadline], anything very deeply personal or creative, etc.).
I also try to make time for some cuddles with my cat before bed. I make time every day to read at least a little bit. I listen to music -- what genre of music it is depends on my mood and also, what I'm doing. I play video games and interact with my online friends.
Things I would like to add to my self-care skill set --
1) Having friends in the area with whom I can go out for coffee sometimes.
2) Making time to do something creative every day (writing poetry or fiction; playing my instruments; sketching).
3) Being able to bake more (and not just microwave cake!!).
4) Getting involved in some form of dancing -- preferably expressive dance.
What are some self-care things you do now? what are some you would like to try?
And here is a picture of the very first mug cake I made, just last week. Please don't drool all over it.
Chocolate peanut butter mug cake
- 3 T. flour (unbleached white flour is what I use)
- 2 T. sugar (I imagine any sweetener would be okay though)
- 1 1/2 t. cocoa powder (I've used both regular and dark -- prefer the dark!)
- 1/4 t. baking powder
- 3 T. milk (I've added a little more since just 3 T. can leave the batter a little too thick)
- 2 T. vegetable oil
- 1 T. peanut butter (I prefer creamy)
- 6-8 chocolate chips (optional -- to sprinkle on top for extra chocolatey noms)
Whisk dry ingredients together, in the mug of your choice, until uniform. Add wet ingredients. Stir until the batter resembles cake batter (i.e., runny enough that it'll drip off the mixing utensil). Put in the microwave for 1 min 10 seconds... and ta-daa, your mug cake is done!!
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