Leadership Self-Care
Program Description
In order to take care of others you must first take care of yourself. As a leader it can be easy to prioritize
the group’s needs over your own. This session will help you recognize distress signals and implement
strategies to help you take care of yourself.
Learning Objectives
 Identify stress warning signs.
 List Maslow’s hierarchy of needs.
 Assess current self-care practices.
 Identify barriers and deficits to balanced self-care.
 Develop an emergency self-care plan.
Maslow’s Hierarchy of Needs
Stress Warning Signs and Symptoms
The following table lists some of the common warning signs and symptoms of chronic stress. Use it to
identify the symptoms you typically experience when you're under stress.
If you know your red flags, you can take early steps to deal with the stressful situation before it – or your
emotions – spiral out of control.
Put a check star next to the signs that apply to them and an X next to those that do not.
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Cognitive Symptoms
Memory problems
Indecisiveness
Inability to concentrate
Trouble thinking clearly
Poor judgment
Seeing only the negative
Anxious or racing thoughts
Constant worrying
Loss of objectivity
Fearful anticipation
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Physical Symptoms
Headaches or backaches
Muscle tension and stiffness
Diarrhea or constipation
Nausea, dizziness
Insomnia
Chest pain, rapid heartbeat
Weight gain or loss
Skin breakouts (hives, eczema)
Loss of sex drive
Frequent colds
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Emotional Symptoms
Moodiness
Agitation
Restlessness
Short temper
Irritability, impatience
Inability to relax
Feeling tense and "on edge"
Feeling overwhelmed
Sense of loneliness and isolation
Depression or general unhappiness
Behavioral Symptoms
Eating more or less
Sleeping too much or too little
Isolating yourself from others
Procrastination, neglecting responsibilities
Using alcohol, cigarettes or drugs to relax
Nervous habits (e.g., nail biting, pacing)
Teeth grinding or jaw clenching
Overdoing activities (e.g., exercising,
shopping)
Overreacting to unexpected problems
Picking fights with others
Keep in mind that the signs and symptoms of stress can also be caused by other psychological and
medical problems. If you're experiencing any of the warning signs of stress, it's important to see a
healthcare professional for a full evaluation. Your healthcare professional can help you determine
whether or not your symptoms are stress-related.
Is Your Lifestyle Causing You Stress?
The way you live your life can have a big impact on your health, well‐being and how well or poorly you
handle stress. The following are lifestyle behaviors that affect stress levels. Please check the boxes that
apply to you. Doing an honest assessment of how well or poorly you take care of yourself can help you
manage your stress in the future.
Lifestyle Behaviors
When you are under stress, do you:
Yes No When you are under stress, do you: Yes No
Smoke/use tobacco
Play
Drink a lot of coffee or caffeinated
drinks (more than three per day)
Drink alcohol (more than
recommended levels of one to two
per day)
Skip class, chapter or work, or miss
deadlines
Overeat or under eat
Get six to eight hours of sleep every
night
Maintain good eating habits
Spend too much money (e.g., do you
have a lot of credit card debit and/or
have trouble making payments?)
Abuse/overuse prescription
medications, or other over-thecounter medications
Watch too much television/Netflix
(more than three to four hours per
day)
Have angry outbursts
Engage in physical activity at least
three times a week for 30 minutes
per day
Maintain healthy rituals and
routines
Take illegal drugs, or drugs not
prescribed to you
Withdraw from people
Spend time with friends
Ignore or deny stress symptoms
Figure out ways to manage stress
Engage in self-destructive
relationships
Reward yourself for your
accomplishments
Make time to relax
Maintain a sense of humor
Stay optimistic and engage in
positive thinking
Spend time with family
Make plans for the future
Self-Care Assessment
The following worksheet for assessing self-care is not exhaustive, merely suggestive. Feel free to add
areas of self-care that are relevant for you and rate yourself on how often and how well you are taking
care of yourself these days.
When you are finished, look for patterns in your responses. Are you more active in some areas of selfcare but ignore others? Listen to your inner responses, your internal dialogue about self-care and
making yourself a priority. Take particular note of anything you would like to include more in your life by
circling the practice.
Rate the following areas according to how well you think you are doing:
3 = I do this well (i.e., frequently)
2 = I do this OK (i.e., occasionally)
1 = I barely or rarely do this
0 = I never do this
? = This never occurred to me
Physical Self-Care
____ Eat regularly (i.e., breakfast, lunch and dinner)
____ Eat healthily
____ Exercise
____ Get regular medical care for prevention
____ Get medical care when needed
____ Take time off when sick
____ Get massages
____ Dance, swim, walk, run, play sports, sing or do some other fun physical activity
____ Engage in physical intimacy with loved ones
____ Get enough sleep
____ Wear clothes I like
____ Take vacations
____ Other:
Psychological Self-Care
____ Take day trips or mini-vacations
____ Make time away from telephones, email and the Internet
____ Make time for self-reflection
____ Notice my inner experience – listen to my thoughts, beliefs, attitudes, feelings
____ Have my own personal psychotherapy with a professional
____ Write in a journal
____ Read literature that is unrelated to work
____ Do something at which I am not expert or in charge
____ Attend to minimizing stress in my life
____ Engage my intelligence in a new area (e.g., go to an art show, sports event, theatre)
____ Be curious
____ Say no to extra responsibilities sometimes
____ Other:
Emotional Self-Care
____ Spend time with others whose company I enjoy
____ Stay in contact with important people in my life
____ Give myself affirmations, praise myself
____ Love myself
____ Re-read favorite books, re-view favorite movies
____ Identify comforting activities, objects, people, places and seek them out
____ Allow myself to cry
____ Find things that make me laugh
____ Express my outrage in social action, letters, donations, marches, protests
____ Volunteer my time to things that matter to me
____ Other:
Spiritual Self-Care
____ Make time for reflection
____ Spend time in nature
____ Find a spiritual connection or community
____ Be open to inspiration
____ Cherish my optimism and hope
____ Be aware of non-material aspects of life
____ Try at times not to be in charge or the expert
____ Be open to not knowing
____ Identify what is meaningful to me and notice its place in my life
____ Meditate
____ Pray
____ Sing
____ Have experiences of awe
____ Contribute to causes in which I believe
____ Read inspirational literature or listen to inspirational talks, music
____ Other:
Relationship Self-Care
____ Schedule regular dates with my intimate partner
____ Schedule regular activities with my family
____ Make time to see friends
____ Call, check on or see my relatives
____ Spend time with my companion animals
____ Stay in contact with faraway friends
____ Make time to reply to personal emails and letters; send holiday cards
____ Allow others to do things for me
____ Enlarge my social circle
____ Ask for help when I need it
____ Share a fear, hope or secret with someone I trust
____ Other:
Academic or Chapter Life Self-Care
____ Take a break during the day (e.g., lunch)
____ Take time to chat with classmates or fellow executive officers
____ Make quiet time to complete tasks
____ Identify projects or tasks that are exciting and rewarding
____ Set limits with members and classmates
____ Balance my workload so that no one day or part of a day is “too much”
____ Arrange work/study space so it is comfortable and comforting
____ Get regular advisement or consultation
____ Cultivate relationships with mentors
____ Have a peer support group (e.g., other chapter presidents)
____ Develop a non-Gamma Phi Beta area of interest
Overall Balance
____ Strive for balance within my work-life and work day
____ Strive for balance among work, family, relationships, play and rest
Other Areas of Self-Care that are Relevant to You
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My Maintenance Self-Care Worksheet
Review the Self-Care Assessment that you just completed, which includes what you are doing now for
self-care. On this maintenance self-care worksheet, list those activities that you engage in regularly (like
every day or week) under “current practice” within each domain. Identify new strategies that you would
like to begin to incorporate as part of your ongoing maintenance self-care – pay particular attention to
domains that you have not been addressing in the past.
Physical
Psychological
Current practice:
Current practice:
New practice:
New practice:
Emotional
Spiritual
Current practice:
Current practice:
New practice:
New practice:
Current practice:
Relationships
Academic/Chapter Life
Current practice:
New practice:
New practice:
My Maintenance Self-Care Worksheet
Barriers to maintaining my self-care strategies
How I will address these barriers and remind
myself to practice self-care
Negative coping strategies I would like to use less
or not at all
What I will do instead
Taking it Home
 Update your calendar, planner or schedule when you return home to account for time set aside
for self-care.
 Identify a new self-care practice to try each month.
 Have your entire chapter practice self-care activities during your next PACE meeting.