Physical Self-Care: Goals and Strategies for a Healthy Body
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Added on 2023/03/30
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This document discusses the importance of physical self-care and provides goals and strategies for achieving a healthy body. It covers topics such as exercise, diet, and mindfulness practices. The document also addresses barriers to self-care and suggests alternative coping strategies.
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Running head: SELF CARE: REFLECTION SELF CARE: REFLECTION Name of the student Name of the university Author Note
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My goal for this month: To attain a healthy body Week 1Week 2Week 3Week 4 For my monthly goal, I will: Begin with physical exercise from 15 min to 30 min in the first week. How was it achieved: I started free-hand exercise for 15 min for a week along with 15 min of brisk walking which made it a total 30 min exercise for one week. Obstacles: Lack of enthusiasm and concentration, lack of motivation For my monthly goal, I will: Keep a track on my dietary patterns by eating less at every 2 hours interval and drink plenty of water. How was it achieved: I visited a dietitian and kept a food diary where I tracked my food and water intake throughout the day for one week. Obstacle: lack of commitment For my monthly goal, I will: keep a track on my sleeping patterns. How was it achieved: I started maintaining sleep diary where I recorded the time of my bed and the time of waking up in the morning. For my monthly goal, I will: keep a track on stress management and personal hygiene. How was it achieved: I started maintaining a personal diary and a gratitude journal where I kept a steady record of the activities that I enjoy and abhor and in the gratitude journal I have discussed about the positive and optimistic factors that have happened in my life. Focus: Cardio and stamina building Focus: I will eat healthy for the rest of Focus: I would try to sleep for at least 6 to Focus: I will eradicate stress,
exercise for fitnessthe month.8 hours every day.anxiety, hypertension and depression completely from my life. For this week’s focus I will: Start exercising early in the morning or in the evening. How was it achieved: By putting an alarm and reminder on phone for the morning and/or evening before going to bed/work. Obstacles: leathergy How was it achieved: I have stopped going to KFC’s and Dominos during my free time. Instead, I have started taking fruits and sprouts as my snacks meal in the afternoon and evening. How was it achieved: I have stopped using cell phones, tablets and all other information technology gadgets during the time of my sleep and focusing on the breathing while I am in my bed. How was it achieved: I have started practicing gratitude journalism which has helped me to cope with depression. I have also started maintaining a personal diary where I record my daily activities and the reasons for my positivity as well as negativities that has helped me quite a lot in managing stress and depression (Dattilio 2015).
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My maintenance self-care worksheet Mind Current practice: I have not been practicing any kind of meditation or mental exercise, such as reading a book, browsing a library or practicing certain mathematical calculations. Future practice: I have to take the initiative of practicing mindful meditation, mental exercises such as braingames, crosswords, Sudoku and other mathematical calculations including puzzles (Townsend and Morgan 2017). I can also practice reading a book or browsing a library according to my choices and preferences. Body Current practice: I have been irregular in performing exercises or taking up any kind of vigorous physical movements. I have been getting up late every morning with loss of apettite along with no exercise at all. Future practice: I can take the initiative of having daily physical exercise which can be from Yoga to aerobics or cardiovascular exercises that build stamina. Apart from that, I have to increase physical movements by taking down the activities such as outdoor games or evening or morning walks (Salyers et al. 2015). Emotions Current Practice: I have been suffering from emotional distress such as anxiety, depression, hypertension and desolation. I have been irregular in maintaining diaries or journals or visiting any psychological counselor. Future practice: I can take the initiative to Spirit Current practice: I have been suffering from low spirit during my professional hours as well as personal hours. To get out of low confidence, depression and low spirit, I have started watching television shows and using excessive social medias which is not only hurting me psychologically but also
start the practice of gratitude journalism which would enable me to write down what are the reasons for my happiness and positivity in my life, including my families, friends and acquaintances. Apart from that, I should also start writing and maintaining a personal diary which would be solely personal to me where I would write down my secrets, the elements that bother me, the happy and sad moments I come across throughout my life and what can be the ways to solve them (Wood et al. 2017). Apart from personal diary, certain self-improvement and self-assessment kits can be utilized by me apart from visiting a psychological counselor at every interval. physically as it has made my life more sedentary than what it was before, thereby, chances are high in me that I may develop obesity and the other health issues related to obesity soon, if not treated properly. Future practice: In order to get myself out from low spirit, depression and low confidence, I can initiate the practice of mindfulness mind and body exercises such as thereby, chances are high in me that I may develop obesity and the other health issues related to obesity soon, if not treated properly. Future practice: In order to get myself out from low spirit, depression and low confidence, I can initiate the practice of mindfulness mind and body exercises such as Yoga or other activities including martial arts, such as Karate or Tawikondu. Apart from that, I can also start practicing certain activities such as gardening, learning music, cooking or developing the habit of reading books from different genre that can reshape my cognition, which, in turn, can help me to
increase my happy hormones and make me high in spirit. Work Current practice: In work, I have been utilizing my cell phones and personal gadgets too much in my office hours which is hampering my work quality. Apart from that, I am not organized well for my work and most of the tasks that are given to me are not properly done on time, which is leading to a decline in my productivity as well as my concentration power in my work as well. Future practice: I have to start initiating the practice of mindfulness exercises which would allow me to concentrate on my work and deviate my mind from useless and unwanted factors such as social media and cell phones. Along with the mindfulness practice, I should also start cognitive skills and training by consulting a psychologist which would allow me to concentrate on my work and increase my productivity to a Relationships Current practice: In the arena of personal relationships that have a profound impact on my life, I have not been giving time to my family which is adversely affecting my mental health. I have been feeling desolate as I have no connection with my family due to my work and study pressure. Future practice: In order to establish and maintain a proper, healthy and prolific relationship with my family, relatives and the environment outside me, I can plan for a road trip with my parents and my cousins, I can also join a community center or an organization which is working for a social cause which can provide me connection with new people so that I can build healthy and trusted relationship with each other and grow my contacts as well.
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greater extent. Barriers 1.Leathergy or lack of enthusiasm, zeal or impetus to work for myself or improve myself. 2.Discouragement from the outside environment as well as demoralization from the greater society. 3.Time management issues where I might not be able to manage my time properly to address the problems with efficiency and effort. Addressing the barriers 1.Having a proper time management plan where I can have the capability of managing my time according to the needs and preferences. 2.Increase in enthusiasm by watching motivational videos and by listening to motivational speeches to increase the impetus within myself by my own, without any external agent. Negative coping strategiesWhat will I do instead
1.Working forcefully, that can lead to physical, psychological or cognitive stress. 1.Having a proper time management plan where I can have the capability of managing my time according to the needs and preferences. 2.Increase in enthusiasm by watching motivational videos and by listening to motivational speeches to increase the impetus within myself by my own, without any external agent. The Self care that I have selected is “Physical self-care” For physical self-care, certain goals I should initiate to take are: Long term goals: 1.To practice 15 min free hand exercise and 15 min brisk walking for 1 month and keep on increasing the pace and time of the respective mentioned exercise to build stamina and strength with the increase in time. 2.To practice cardiovascular exercises twice a week because cardiovascular exercises increase strength, flexibility and blood circulation throughout the body and maintains a healthy body mass. 3.To practice mindfulness exercises such as meditation and Yoga. 4.To abstain from caffeine and get into a healthy diet which is low in carbohydrate and calorie.
Short term goals: 1.Cutting down carbohydrates, processed food and caffeine from the dietary system that I would be following. 2.Increasing the level, time and intensity of the exercises which have been decided by me to follow in order to increase my stamina and strength and lose weight while maintaining a healthy body mass. 3.Sleep for at least six to eight hours everyday in order to allow the body to function properly. By the end of the month, I would be able to feel physically energized, fresh and free from all kinds of physical disturbances and problems, including insomnia and digestive problems, where my body would function properly, devoid of any disease and ailment with a healthy body weight, blood pressure and blood count.
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References: Dattilio, F.M., 2015. The self‐care of psychologists and mental health professionals: A review and practitioner guide.Australian Psychologist,50(6), pp.393-399. Salyers, M.P., Fukui, S., Rollins, A.L., Firmin, R., Gearhart, T., Noll, J.P., Williams, S. and Davis, C.J., 2015. Burnout and self-reported quality of care in community mental health.Administration and Policy in Mental Health and Mental Health Services Research,42(1), pp.61-69. Townsend, M.C. and Morgan, K.I., 2017.Psychiatric mental health nursing: Concepts of care in evidence-based practice. FA Davis. Wood, A.E., Prins, A., Bush, N.E., Hsia, J.F., Bourn, L.E., Earley, M.D., Walser, R.D. and Ruzek, J., 2017. Reduction of burnout in mental health care providers using the provider resilience mobile application.Community mental health journal,53(4), pp.452-459.