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Self-Care 101Physical sELF-cARE

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Presented by Amanda Smith, LCSW

Self-Care 101

● My name is Amanda Smith, LCSW ● I am a therapist in Wilmington, NC● I specialize in helping people

manage anxiety and build healthy Self-Care practices

● I practice Cognitive Behavioral Therapy (CBT) and Solution Focused Therapy

Amanda Smith, MA, MSW, LCSW

Hello and Welcome!

I believe that you are the expert in yourself and your healing. amandasmithlcsw.comAll slides from this series are available at

This webinar will focus on

Self-Care 101

What is physical self-care?

How can I get these needs met using self-care?

What are my current physical needs?

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Name three things that bring you joy right now.

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Self-Care 101

● When you break it down, the word “self-care” means simply means taking care of yourself

● Self-care is something that we all practice each and every day

● Self-care is not one specific thing or activity

What is self-care?

DEFINITION: Self-Care: Taking care of yourselfamandasmithlcsw.comAll slides from this series are available at

Self-Care 101

● Emotional Health ………..Emotional Self-Care● Physical Health…………......Physical Self-Care ● Social Health………………....Social Self-Care● Spiritual Health …………….Spiritual Self-Care● Financial Health …………...Financial Self-Care● Intellectual Health…...…....Intellectual Self-Care● Occupational Health…....Occupational Self-Care● Nutritional Health ………….Nutritional Self-Care

Types of Self-Care

Self-Care applies to every aspect of our healthamandasmithlcsw.comAll slides from this series are available at

Self-Care 101

● We all have things that we do well● Build upon the things that work for you● Reflect and rely on past experiences● Focus on what’s best for YOU● Self-Care is not about pressuring

ourselves to be someone else● Being real with yourself will help you

make realistic and enjoyable goals.

Self-Care Strengths

Work smarter, not harderamandasmithlcsw.comAll slides from this series are available at

What are your self-care strengths?

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Self-Care 101

● Physical Self-Care is how we take care of our physical needs

● Activities or products that can be used to relieve physical stress and fatigue.

● Once we identify our physical needs, we can determine what we need to do to take care of them.

What is physical self-care?

DEFINITION: Physical Self-Care: Taking care of your physical body

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Self-Care 101

● Physical needs are based on our personal experiences and the current state of our physical health

● Can be shaped by medical conditions, physical fitness, and nutritional health

● We get our physical needs met by paying listening and paying attention to our bodies

What are my physical needs?

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Self-Care 101

● Movement● Mobility● Strength ● Endurance● Stamina● Energy ● Stability ● Heart Health ● Circulation

What are my physical needs?● Nourishment ● Vitamins● Water ● Digestion● Hormonal

Balance ● Intimacy ● Sleep ● Rest

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What are your current physical needs?

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Self-Care 101How can I get my physical needs met?

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Common barriers to getting our physical needs met:

● Physical/Medical limitations ● Inability to access resources ● Learned patterns of behavior ● Self-Sabotage and Self-Shame● Inability to control others

Self-Care 101

● Self-Care can help!● What do you need to do to help

nurture your needs? ● How can you incorporate this into

you daily life? ● What has helped you get your

emotional needs met in the past? ● What do you need to do take care

of yourself?

How can I get my physical needs met?

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Self-Care 101

Examples of physical self-care:

● Attending to medical concerns● Taking prescribed medication● Adequate nutrition and hydration● Increasing movement and activity● Proper sleep hygiene ● Allowing time for healing, rest, and

recovery (without judgement)● Setting healthy physical boundaries

How can I get my emotional needs met?

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Self-Care 101How can I get my emotional needs met?

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Boundaries as Physical Self-Care ● Scheduling time for physical activity

and relaxation● Allowing yourself to take breaks at

work and at home● Committing to addressing medical or

other health needs ● Allowing yourself to take time off as

needed for optimum wellness

How will you practice physical self-care in the week ahead?

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Self-Care 101

1. Be mindful of how you already take care of yourself2. Look for tiny ways to integrate self-care into your life3. Set a self-care intention for everyday 4. Create self-care moments5. Embrace self-care moments6. Say it out loud! “This is self-care”7. Find the things that bring you joy

and remember, you are the expert in yourself and your healing

How to make self-care a lifestyle

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Self-Care 101 Series

Physical Self-Care

All slides from this series are available at amandasmithlcsw.com