Sailors know that no military operation is undertaken without significant planning. Personal duties like a permanent change of station or even trips to the store are often accompanied by detailed checklists, too. However, planning to prioritize self-care may be a new idea. We think that self-care will just “happen,” but it’s easy to let your personal needs fall to the bottom of the list. Self-care is an important part of wellness that deserves the same thoughtfulness as any other important event. Building a self-care plan can help make sure we take care of ourselves, so we can take care of the mission and of others.
What Is a Self-Care Plan?
A self-care plan is a customizable tool and preventative measure to help you identify what you value and need as part of your daily life (maintenance self-care) and the strategies you can use if you face increased stress or a crisis (emergency self-care). There is no “one-size-fits-all,” but the plan should represent a commitment to attending to your physical, psychological and emotional health in ways that are meaningful to you. An effective self-care plan helps you take the guesswork out of how to direct your energy in positive ways.
How to Create a Self-Care Plan
When you begin writing your plan, you’ll need to do a little self-reflection. Think about the ways that you currently cope with stress in your life, and whether those ways are positive or negative. A self-care plan can include abstaining from negative behaviors, like overspending or overusing alcohol, as well as developing new and more productive strategies. Think about the things in your life that bring you joy and increase your well-being. Make a list of those positive activities. Come up with a reasonable amount of time per week that you’re able to dedicate to those activities, and then block that time off on your calendar in advance. Some activities may be easy to incorporate into your daily routine, like a walk with your dog. Some activities may fit in better on a weekly or monthly basis, like a manicure or massage. Find what’s right for you, and then make it a priority.
What to Consider
Customize your self-care plan to meet your needs, but also make sure you aren’t neglecting any part of your total wellness. A good self-care plan should include practices or activities related to a variety of health areas.
Physical – These are all the things that involve taking care of your physical health, like nutrition, preventive medical care and good sleep practices. Learn how to get a great workout without equipment in this blog post about minimalist fitness workouts designed for Sailors. Yoga offers a complete mind and body workout, and this article can help you start a yoga practice. If you turn to sugary foods as a coping mechanism, you can learn about the effects of sugar on your body and mind here. For tips on creating a sleep-friendly environment to recharge your resilience, check out this article.
Psychological – There are many ways to nurture your mind and mental health. This article from the Real Warriors Campaign describes stress reduction techniques that can help, especially for people in high-stress occupations. Information on specific breathing, meditation and relaxation tips can also be found here. Achieving work-life balance is an important part of psychological wellness, and this article offers help on finding that balance in the Navy.
Social/Relationships – Time alone is important, but relationships are one of the principles of resilience. Whether it’s relationships with friends, a spouse or other family members, or professional relationships and community ties, connectedness can have significant positive effects on a person’s well-being. Learn techniques on how to strengthen connections, whether in person or at a distance, here.
Self-care can be challenging to adopt or maintain, often due to demands on time, energy or putting the needs of others before your own. As you implement your plan, keep track of how you’re doing. Tracking your progress over time will help you understand and recognize your habits, successes and any difficulties you may not have originally anticipated. Remember, you can revise your plan as needed! Being there for others starts with being there for yourself. 1 Small ACT can make a difference and help you be there for every Sailor, every day.