<section><h2><h1><span style="background-color:transparent;color:#000000;">Psychological self-care </span></h1></h2><p><p><span style="color:#000000;background-color:transparent;"></span></p>Are you taking care of your psychological wellbeing? Answer these questions to get some tips on how you could improve your psychological self-care.<p> </p><p>Rate how strongly you agree or disagree with the next statements.</p></p></section><section><h2><h2>Low <span style="color:#000000;background-color:transparent;">Psychological Self-Care</span></h2></h2><p><p><span style="background-color:transparent;color:#000000;"> </span></p><p dir="ltr">You might feel stressed without always knowing why or how to deal with it. When life throws up challenges, it can be difficult to bounce back. </p><p dir="ltr"> </p><p dir="ltr">Investing time in psychological self-care can equip you to deal with life’s stresses and give you more energy to support not just yourself, but those around you, too. </p><p dir="ltr"> </p><p dir="ltr">How do you invest in your psychological self-care? These activities can help: </p><p dir="ltr"> </p><ul><li dir="ltr"><p dir="ltr" role="presentation">Avoid taking work home with you. Don’t respond to work emails out of work, and try to get work tasks done during free periods. Make sure you carve out days in the week that are just yours: commit to doing no work on weekends, for example.</p></li><li dir="ltr"><p dir="ltr" role="presentation">Join a peer-support network with fellow teachers. Try to keep it focused on constructive reflections and support.</p></li><li dir="ltr"><p dir="ltr" role="presentation">Schedule time in your week for activities that you enjoy and make them a routine, such as reading for 20 minutes before bed, chatting with a friend every day, or swimming twice a week.</p></li><li dir="ltr"><p dir="ltr" role="presentation">Catch up each week with someone who makes you feel good, even if it’s just a phone call. It’s especially helpful if it helps you to get anything that’s stressing you off your chest.</p></li><li dir="ltr"><p dir="ltr" role="presentation">Spend five minutes each night reflecting on your day; think about what went well, what you’re grateful for and what you’ll prioritise tomorrow. </p><p dir="ltr" role="presentation"> </p></li></ul>There are a number of <a href="https://au.reachout.com/tools-and-apps" target="_blank">wellbeing app</a>s that can help you to keep track of your emotions and what causes them. Use one to monitor how you’ve been feeling. Do more of the things that cause positive emotions and less of the things that cause negative emotions.<p><span style="background-color:transparent;"></span><span style="background-color:transparent;"></span></p></p></section><section><h3><h2>Moderate <span style="color:#000000;">Psychological Self-Care</span></h2></h3><p><p><span style="color:#000000;background-color:transparent;"> </span></p><p dir="ltr">It looks like you’re taking steps to care for your psychological needs. Continue building your resilience by adding more psychological self-care strategies into your life.</p><p dir="ltr"> </p><p dir="ltr">How do you invest in your psychological self-care? These activities can help:</p><p dir="ltr"> </p><ul><li dir="ltr"><p dir="ltr" role="presentation">Keep a reflective journal. Each night, think about what went well, what you’re grateful for and what you’ll prioritise tomorrow.</p></li><li dir="ltr"><p dir="ltr" role="presentation">Commit to leaving work on time and not bringing work home with you. </p></li><li dir="ltr"><p dir="ltr" role="presentation">Reduce some of your less-healthy habits. Try drinking less coffee and more water, or exercising a little more, or choosing healthier meal options.</p></li><li dir="ltr"><p dir="ltr" role="presentation">Identify ways to make your workplace more positive. It can be a simple thing, such as bringing a personal item from home, such as a family photo, that reminds you of something you’re grateful for; or it can be more complex, such as negotiating with your head teacher how you might better support your class.</p></li><li dir="ltr"><p dir="ltr" role="presentation">Reconnect with old friends, or join a social group and make some new ones. </p></li></ul><p><span style="background-color:transparent;"></span><span style="background-color:transparent;"></span></p></p></section><section><h3><h2>High <span style="color:#000000;">Psychological Self-Care</span></h2></h3><p><p><span style="color:#000000;"> </span></p><p dir="ltr">Congratulations! It sounds like you understand the importance of psychological self-care and of taking time for yourself. </p><p dir="ltr"> </p><p dir="ltr">To push yourself a little further, consider some of the following activities:</p><p dir="ltr"> </p><ul><li dir="ltr"><p dir="ltr" role="presentation">Practise mindfulness exercises throughout the day and reflect on things you’re grateful for. </p></li><li dir="ltr"><p dir="ltr" role="presentation">Think of a new skill you’ve always wanted to learn and use your spare time to practise, learn and experiment.</p></li><li dir="ltr"><p dir="ltr" role="presentation">Identify one of your strengths that you don’t make much use of and find new ways to express it. </p></li><li dir="ltr"><p dir="ltr" role="presentation">Start a support group for your co-workers, especially those you know might benefit from extra support. </p></li><li dir="ltr"><p dir="ltr" role="presentation">Bring your hobby to work. Share some healthy baking, start a book club, or organise an informal trip to a sports event with co-workers.</p></li></ul><p><span style="background-color:transparent;"></span><span style="background-color:transparent;"></span></p></p></section><section><h2><h2>I regularly make time for personal hobbies and activities that I find enjoyable.</h2></h2></section><section><h3><h2>I listen to my ‘inner voice’ and notice changes in my mood and feelings.</h2></h3></section><section><h3><h2>I moderate unhealthy habits such as drinking alcohol, eating unhealthy foods, or spending too much time on my phone.</h2></h3></section><section><h3><h2>I’m able to actively minimise stress in my life.</h2></h3></section><section><h3><h2>I take time to reflect on the things I’m grateful for, what my strengths are and what I want to achieve.</h2></h3></section><section><h3><h2>I’m curious about life and I seek out new experiences.</h2></h3></section>