Compassion and Self Care

The UMatter Team

Emotional Self Careare

  • Learn to say “no.”
  • Intentionally schedule “me time” on your calendar or planner.
  • Reward yourself for completing small tasks.
  • Use online tutorials to learn something new.
  • Develop a relaxing evening ritual.
  • Allow yourself to feel and express all of your feelings (in a safe and appropriate environment).
  • Try some mindful exercises to help bring you into the present moment.
  • Try some adult coloring as a form of anxiety and/or stress release.
  • Remind yourself of the good stuff in life by writing a list of things you’re grateful to have.
  • Take a moment to allow your feelings to be present without judging them.
  • Stop being your harshest critic. Allow yourself to make mistakes.


Physical Self Care

  • Do some stretching exercises.
  • Take a walk.
  • Drink more water.
  • Exhaust yourself physically. Do whatever helps you feel fatigued.
  • Get a massage.
  • Go out and spend 10 minutes under the sun.
  • Go for a bike ride to nowhere in particular.
  • Go hiking, camping, or backpacking and spend some time in nature.
  • Go to bed early.


Social Self-Care

  • Avoid toxic people.
  • Ask for help. Let people know you need some help.
  • Call a trusted friend or family member and talk things out.
  • Choose who you spend your time with today. Spend time with people who are enthusiastic and positive.
  •  Intentionally reconnect with someone you’ve lost touch with or have unresolved conflict with.
  • Join a support group for people who are going through what you’re going through
  • Schedule a regular date night with your significant other.
  • Take a road trip with your siblings.


Spiritual Self Care

  • Make time for meditation in your day.
  • Do a 10-minute body scan technique to check in with each part of your body.
  • Do something nice for someone in secret.
  • Donate money to a charity of your choosing.
  • Help someone in some way.
  • Find an opportunity to use your strengths, the things that energize you, more often.


Taken from the Positive Psychologies Toolkit.