Self-care guide

ProjectChange
October 16, 2024

Welcome to the Self-Care Guide! Advocacy, campaigning, and even just navigating daily life as a care experienced person can be exhausting. While you’re out there making a difference, it’s crucial to take care of your own well-being too. This guide will help you prioritise self-care, set healthy boundaries, and find ways to recharge so you can continue to thrive while leading change.

why self-care matters

Self-care isn’t a luxury—it’s a necessity. When you’re advocating for change, it’s easy to put everyone else first and forget about your own needs. But if you don’t take care of yourself, it becomes harder to keep going and stay effective.

Self-care is about:

Maintaining your emotional, mental, and physical well-being.
Recognising when you need rest and recovery.
Being kind to yourself, especially during stressful times.

Remember: you can’t pour from an empty cup. Taking care of yourself isn’t selfish—it’s essential.

recognising burnout

Burnout can sneak up on you, especially when you’re passionately committed to a cause. It’s important to recognise the signs early so you can take steps to avoid it. Here are some common signs of burnout:

Feeling constantly exhausted, even after sleeping.
Losing interest in things you used to enjoy.
Feeling disconnected or emotionally distant.
Becoming easily irritated or frustrated.
Struggling to concentrate or make decisions.

If you notice these signs, it’s time to take a step back and prioritise self-care.

setting boundaries

Boundaries are essential for self-care, especially when you’re sharing your story or advocating for change. Setting limits helps protect your emotional well-being and prevents burnout.

Here’s how to set healthy boundaries:

Know your limits: Be clear on what you’re comfortable sharing and doing, and don’t be afraid to say no if something feels too much.
Communicate clearly: Let people know what you’re willing to do—and what you’re not. It’s okay to say, “I can’t talk about this right now” or “I need a break.”
Take breaks: Whether it’s stepping away from social media or taking a day off from advocacy work, regular breaks are important for recharging.

Boundaries aren’t about shutting people out—they’re about protecting your energy so you can continue to do the important work you care about.

conclusion

Summarise your key points – Reinforce what you’ve said in a brief wrap-up.
Call to action – What should the audience do next? Encourage them to take action based on your message.

self-care strategies

physical self-care

Exercise: Physical activity can boost your mood and energy levels. Find something you enjoy, whether it’s walking, yoga, or dancing.
Sleep: Prioritise getting enough sleep each night. Aim for 7-9 hours, and create a bedtime routine to help you wind down.
Nutrition: Eat balanced meals that give you energy and make you feel good. Don’t skip meals, especially during busy times.

emotional self-care

Journaling: Writing down your thoughts and feelings can help you process emotions and release stress.
Mindfulness: Try meditation or deep breathing exercises to calm your mind and stay present in the moment.
Talking to someone: Whether it’s a friend, mentor, or therapist, having someone to talk to can make a big difference in managing stress.

mental self-care

Take breaks from social media: Constantly being plugged in can be overwhelming. Set aside time to disconnect from social media and focus on yourself.
Limit information overload: It’s easy to get overwhelmed by news and updates. Give yourself permission to step back and limit your exposure to heavy content when needed.
Engage in hobbies: Spend time doing things you love that have nothing to do with work or advocacy, like reading, painting, or cooking.

creating a self-care routine

The best way to make sure self-care happens is to build it into your daily or weekly routine. Here’s how to create a self-care plan that works for you:

Schedule time for self-care: Put it in your calendar just like any other commitment. Whether it’s 15 minutes or an hour, set aside time for yourself.
Start small: You don’t need to overhaul your life to practice self-care. Start with small steps, like taking five minutes to breathe deeply each day or setting a bedtime routine.
Be consistent: Self-care works best when it’s done regularly. Make it a habit, not just something you do when you’re already burnt out.

Saying No: The Power of Protecting Your Time

One of the hardest parts of self-care is learning to say no. It can feel uncomfortable, especially if you’re used to putting others first. But saying no is an important part of maintaining your well-being.

Remember your boundaries: If something feels too much, it’s okay to decline. You don’t need to explain yourself—just saying “I’m not available” is enough.
Prioritise your needs: Ask yourself, “Will this serve my well-being?” If the answer is no, it’s okay to step back.
It’s not selfish: Saying no doesn’t mean you don’t care—it means you’re protecting your energy so you can continue to show up when it really matters.

reaching out for support

Self-care isn’t something you have to do alone. Sometimes, the best way to take care of yourself is to ask for help. If you’re feeling overwhelmed, reach out to someone you trust.

Talk to a friend or family member: Sometimes just sharing what’s on your mind can lighten the load.
Seek professional support: A therapist or counsellor can help you navigate difficult emotions and find strategies for managing stress.
Join a support group: Connecting with others who have similar experiences can provide a sense of community and validation.

your next steps

Now that you’ve got the tools, it’s time to put self-care into action. Start small, set boundaries, and find what makes you feel recharged. Remember, self-care isn’t selfish—it’s the foundation that allows you to keep doing the important work you care about.

Take care of yourself. Protect your energy. You deserve it.