Welcome to Week 30 of Your Healing Journey!
Last week, we discussed handling setbacks and relapses. This week, we’ll explore creating a long-term self-care plan to develop a sustainable routine for ongoing healing. I’m Monica, a trauma therapist based in New York City. My practice focuses on using cutting-edge, evidence-based treatments to help people heal from trauma and get on with living the lives they’re meant to have. This blog is a space to share insights, tools, and support to aid in your recovery process.
Importance of a Long-Term Self-Care Plan
Sustaining Progress
A long-term self-care plan helps you maintain the progress you’ve made in your recovery journey. Consistent self-care practices ensure that the gains you’ve achieved are not lost and provide a foundation for continued growth.
Building Resilience
Consistent self-care practices build resilience, enabling you to cope better with future challenges. By taking care of your emotional, physical, mental, and social needs, you create a robust support system for yourself.
Components of a Self-Care Plan
Emotional Self-Care
Engage in activities that help you process and express emotions, such as journaling, therapy, or creative expression. Emotional self-care is about acknowledging your feelings and giving yourself the space to feel them.
Physical Self-Care
Prioritize physical health through regular exercise, balanced nutrition, and sufficient sleep. Physical self-care involves listening to your body’s needs and taking proactive steps to maintain your health.
Mental Self-Care
Engage in activities that stimulate your mind and promote mental well-being, such as reading, puzzles, or learning new skills. Mental self-care is about challenging your mind and keeping it active.
Social Self-Care
Maintain connections with supportive friends and family. Participate in social activities that bring you joy. Social self-care is about nurturing relationships that provide support and companionship.
Practical Exercise: Developing Your Self-Care Plan
1. Self-Care Assessment:
- Reflect on your current self-care practices. Identify areas where you need more support or consistency. Ask yourself questions like, "Which areas of my life feel neglected?" and "What activities bring me joy and relaxation?"
2. Self-Care Goals:
- Set specific, achievable goals for each area of self-care. Write down these goals and create a plan to achieve them. For example, "I will meditate for 10 minutes every morning" or "I will call a friend once a week to catch up."
3. Weekly Self-Care Schedule:
- Create a weekly schedule that includes self-care activities. Ensure it covers emotional, physical, mental, and social self-care. Plan your week in advance, allocating time for different self-care practices to ensure a balanced routine.
Reflection Questions
1. What self-care practices are currently missing from your routine?
2. How can you incorporate more balance into your self-care plan?
3. What specific goals can you set to enhance your self-care routine?
Reminder: Ask a Trauma Therapist
Don't forget, you can send your questions about trauma, recovery, and mental health to [ask@monicabergnestherapy.com](mailto:ask@monicabergnestherapy.com). This is part of an exclusive series where I provide practical, compassionate advice tailored to your needs. If you live in NY, NJ, or CT, you can reach out to me to discuss working together in an intensive. Your questions help us support you and others on this healing journey. I look forward to hearing from you!
What’s Next?
Next week, we’ll explore finding meaning in your healing journey and strategies for keeping safe.
Thank you for being here and for taking this important step on your healing journey. Remember, healing is a journey, and you know the way. Trust yourself.
Warmly,
Monica
Disclaimer: The information provided in this newsletter is for educational purposes only and is not a substitute for professional advice, diagnosis, or treatment. Always consult your healthcare provider before making any decisions regarding your mental health. Reading this newsletter does not establish a therapeutic relationship.
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