A self-care wheel is a tool that you can use to help find balance and establish a routine to maintain your well-being. Learn how to establish better habits to support your wellness goals using this powerful tool.
Recent statistics show that there are 35 million working mothers in the United States. Of those working moms, 9.8 are suffering from workplace burnout. This shows how important it is for working mothers to have a self-care routine, and to avoid burnout.
There is a lot more stress that comes with being a mom than balancing work alone. While being a mother is an exciting and happy time in your life, it is also the most significant responsibility you will ever experience. Pressure comes in many forms, including wanting to be the “perfect mom.”
To live your best life, you start feeling your best. Stop worrying, and instead start planning. A self-care planner will help you prioritize your own wellness.
A self-care wheel can help, and here is why.
What is a Self-Care Wheel?
A self-care wheel is a visual tool used to help individuals identify and prioritize different areas of self-care in their lives. It is typically divided into several sections, each representing a different area of self-care. The wheel helps individuals to understand that self-care is not just about one aspect of their life, but rather it encompasses many different areas of their physical, emotional, social, spiritual, and mental health.
Who Developed the Self-Care Wheel?
The self-care wheel was developed by a group of mental health professionals and practitioners called Olga Phoenix Project in 2013, and it’s the most utilized self-care tool. Olga Phoenix is the person who spearheaded this initiative. The Self-Care Wheel is widely used in various therapeutic settings and wellness communities and is dedicated to trauma professionals worldwide.
Why Use a Self-Care Wheel?
Life gets busy. At times, you can be so busy taking care of everyone else that you will not take care of yourself. What you need is a superb self-care routine. A self-care wheel is a useful tool for several reasons:
The self-care wheel provides a comprehensive approach to self-care. It helps individuals recognize that self-care is not just about one aspect of their life, but rather it encompasses many different areas of their physical, emotional, social, spiritual, and mental health.
The self-care wheel promotes self-awareness by encouraging individuals to reflect on their current self-care practices and identify areas where they may be neglecting self-care. This can help individuals develop a more comprehensive and balanced self-care practice.
The self-care wheel helps individuals prioritize self-care by identifying areas that are most important for their overall health and well-being. This can help individuals make more intentional choices about how they spend their time and energy.
The self-care wheel provides actionable steps for individuals to improve their self-care in each area of the wheel. This can help individuals develop a personalized self-care plan that is tailored to their specific needs and goals.
Overall, the self-care wheel is a helpful tool for individuals who want to improve their self-care practice and prioritize their health and well-being. It encourages individuals to take a holistic approach to self-care and provides actionable steps for improving self-care in each area of their life.
How to Create a Self-Care Wheel
Creating a self-care wheel can be a helpful way to identify areas of your life where you may be neglecting self-care and to develop a more comprehensive and balanced self-care practice. Here are the steps to create your own self-care wheel:
1. Identify the sections
Decide on the different sections or categories you want to include in your self-care wheel. Some common sections include physical, emotional, social, spiritual, intellectual, occupational, and environmental. You can choose sections that are most relevant to your own life and well-being.
2. Reflect on each section
Take some time to reflect on each section and identify activities or practices that promote self-care in that area. For example, under the physical section, you may include activities like yoga, exercise, or getting enough sleep. Under the emotional section, you may include activities like journaling, talking to a friend, or practicing mindfulness.
3. Create your wheel
Once you have identified the different sections and activities, create a visual wheel that includes each section and the corresponding activities. You can use a template or create your own from scratch.
Identify which areas of self-care are most important for your own health and well-being. Consider which areas you may be neglecting and where you need to focus your attention.
5. Develop an action plan
Use your self-care wheel as a guide to developing an action plan for improving your self-care practice. Identify specific activities or practices that you can incorporate into your daily routine and set goals for yourself.
The specific sections included in a self-care wheel may vary, but some common sections include:
Activities such as exercise, sleep, healthy eating, and physical relaxation.
Activities such as therapy, self-reflection, self-compassion, and emotional expression.
Activities such as spending time with loved ones, joining a community group, or volunteering.
Activities such as meditation, prayer, mindfulness, or attending religious services.
Activities such as reading, learning a new skill, or creative expression.
Activities such as setting boundaries, taking breaks, and pursuing professional development.
Activities such as spending time in nature, reducing waste, and creating a calming space.
What are 5 Self-Care Strategies?
Self-care is the practice of intentionally taking care of oneself to support physical, emotional, and mental health. Here are five self-care strategies that you can try:
Sleep is crucial for physical and mental health. Prioritize getting enough restful sleep each night by establishing a consistent bedtime routine, avoiding caffeine and electronics before bedtime, and creating a comfortable sleep environment.
Mindfulness is the practice of being present at the moment and observing thoughts and feelings without judgment. Incorporate mindfulness into your day by taking a few moments to breathe deeply, focus on your senses, or meditate.
Engage in physical activity
Physical activity can improve physical health and mood. Find an activity that you enjoy, such as walking, dancing, or yoga, and try to incorporate it into your daily routine.
Connect with others
Social connection can promote feelings of happiness and reduce stress. Make time to connect with loved ones, even if it’s just through a phone call or video chat.
Do something you enjoy
Engaging in activities that bring joy and fulfillment can improve overall well-being. Make time for hobbies or activities that you enjoy, such as reading, cooking, or listening to music.
Remember that self-care is individualized and what works for one person may not work for another. It’s important to experiment with different self-care strategies to find what works best for you and your needs.
Self-Care Wheel Ideas to Try
A self-care wheel assessment can be helpful in identifying areas of your life where you may need to prioritize self-care. It provides a visual representation of different aspects of your life that contribute to your overall well-being, such as physical, emotional, intellectual, spiritual, social, and professional aspects. By assessing each of these areas, you can determine where you may be lacking in self-care and make adjustments to your routine to address those areas.
The self-care wheel assessment can also help you create a balanced self-care plan. If you find that you are only focusing on one or two areas of self-care, such as physical or work-related self-care, you may be neglecting other areas that are equally important. By creating a self-care plan that includes a balance of different self-care practices, you can improve your overall well-being and lead a more fulfilling life.
In addition, a self-care wheel assessment can be a helpful tool for tracking your progress and making adjustments as needed. You can revisit the self-care wheel periodically to assess your self-care routine and determine if any changes need to be made.
Overall, a self-care wheel assessment is useful for improving your self-care practices and overall well-being. Here are some ways you can practice self-care in the key areas of your life:
- Exercise regularly
- Eat nutritious foods
- Get enough sleep
- Take breaks throughout the day
- Practice good hygiene
- Practice mindfulness and meditation
- Connect with loved ones
- Practice gratitude and journaling
- Seek support from a therapist or counselor
- Set healthy boundaries
- Learn a new skill or hobby
- Read books or articles that interest you
- Engage in intellectual discussions with others
- Take a class or attend a workshop
- Challenge yourself to try new things
- Practice meditation or prayer
- Connect with nature
- Practice gratitude and mindfulness
- Engage in activities that align with your values and beliefs
- Attend religious or spiritual services
- Connect with friends and loved ones
- Join a club or group that interests you
- Volunteer for a cause you believe in
- Practice active listening and empathy
- Engage in social activities that bring you joy
- Set boundaries between work and personal life
- Take breaks throughout the workday
- Pursue professional development opportunities
- Advocate for fair treatment in the workplace
- Engage in activities that bring you fulfillment at work
How to Create a Self-Care Routine
After reviewing the self-care wheel, it’s important to focus on creating a self-care routine that can help you to prioritize your well-being and reduce stress. Here are some steps to creating a self-care routine for yourself:
1. Identify your self-care needs
Consider the different areas of your life that contribute to your well-being, such as physical, emotional, intellectual, spiritual, social, and professional aspects. Think about what activities or practices would help you feel better in each of these areas.
2. Make a list of self-care activities
Write down a list of self-care activities that you enjoy and that help you feel refreshed and recharged. These can include activities such as exercising, journaling, reading, taking a bath, practicing mindfulness, or connecting with loved ones.
3. Prioritize self-care activities
Review your list of self-care activities and prioritize the ones that are most important to you or that you enjoy the most. Choose activities that are feasible for your schedule and that you can realistically incorporate into your routine.
4. Schedule self-care activities
Schedule time in your calendar for your self-care activities, just as you would for other important tasks or appointments. This can help you prioritize self-care and ensure that you make time for it regularly.
5. Make it a habit
Consistency is key when it comes to creating a self-care routine. Aim to practice self-care activities regularly, whether it’s daily, weekly, or monthly. Over time, self-care can become a habit that helps you feel more centered and balanced.
Creating a self-care routine is a personal process and may require some trial and error to find what works best for you. Don’t be afraid to adjust your routine as needed and make changes that help you prioritize your well-being.