Individualized Self-Care Plan

We would be remiss in a class entitles Practices to Promote Behavioral and Mental Health in Todays Schools without

a focus on school staff on ourselves. For this assignment, students will develop an individualized self-care plan

reflecting a self-awareness of their own specific needs (Within the framework of a 3-tiered model), and how to engage in

self-care to meet those needs. Tier 1 is comprised of self-care activities that require very little time, can be engaged in

frequently (up to several times/day), are implemented with ease, and require no financial resources; Tier 2 is comprised of

those things that may require more time or resources and happen less frequently (1-5 times/week); Tier 3 reflects those

things that we may commonly misperceive as indulgent (or even selfish) and often require significant time and/or

resources, but truly nurture our souls and allow us to feel refreshed, renewed, reinvigorated, etc. These are often critical

to sustaining long-term wellness.

You must also identify indicators of the need for more intensive intervention (self-care) how you will monitor your

needs and respond accordingly. Your Individualized Self-Care Plan must work for you, based upon your needs and what

is reasonable for you.

Individualized Self-Care Plan (3-Tier Model)

Tier 1: Daily Self-Care (Quick, Free, and Easy)

These are activities that require very little time and can be done multiple times a day. They help me stay regulated and present, especially when working with children or managing graduate school responsibilities.

• Taking short breathing resets between sessions or classes
• When I feel overwhelmed or overstimulated, I take a minute to pause, breathe deeply, and reset before moving to the next task.
• Stepping outside for fresh air
• Even a few minutes outside helps me clear my mind and regulate my stress levels.
• Listening to music that matches my mood
• Music, especially R&B or relaxing playlists, helps me decompress after working with kids or studying.
• Short movement breaks
• Stretching or walking briefly helps release tension that builds up from sitting, studying, or managing behaviors during sessions.
• Checking in with myself emotionally
• I try to ask myself simple questions like How am I feeling right now? or Do I need a break? to stay aware of my stress levels.
• Staying connected with supportive people through quick texts or calls
• Even small interactions with friends, family, or my sister help me feel grounded.

Tier 2: Weekly Self-Care (Moderate Time/Resources)

These activities happen less frequently but are still part of my regular routine to maintain balance.

• Spending quality time with friends
• Going to dinner, exploring San Francisco, or spending time with my sorority friends helps me maintain social connection and joy.
• Working out or going for longer walks
• Physical movement helps reduce stress and improves my mood.
• Meal planning or cooking something I enjoy
• Preparing a good meal helps me slow down and take care of myself physically.
• Video calling or visiting family
• Staying connected to my family keeps me emotionally supported and reminds me of my long-term goals.
• Personal reflection or journaling
• Reflecting on my experiences working with kids or in school helps me process emotions and maintain perspective.

Tier 3: Deep Self-Care (Soul-Restoring Activities)

These activities require more time, planning, or resources but are essential for my long-term wellbeing.

• Traveling or taking short trips
• Visiting new places or even weekend trips helps me recharge and step away from daily stress.
• Celebrating milestones and special moments
• Celebrating birthdays, accomplishments, or important life moments helps me recognize my growth and maintain motivation.
• Taking full days to disconnect from work and school responsibilities
• Completely stepping away allows me to rest mentally and return with more energy.
• Investing in experiences that make me feel confident and refreshed
• Things like getting ready for a night out, dressing up, or doing activities that make me feel like myself again.
• Spending intentional time with people who make me feel supported and safe
• Maintaining these deeper relationships is important for emotional wellbeing.