¹
1
2
3
4
5
1
I did something intellectual (using my mind) to help me relax (e.g., read a book, wrote).
2
I did something interpersonal to relax (e.g., connected with friends).
3
I did something creative to relax (e.g., drew, played instrument, wrote creatively, sang, organized).
4
I listened to relax (e.g., to music, a podcast, radio show, rainforest sounds).
5
I sought out images to relax (e.g., art, film, window shopping, nature).
6
I sought out smells to relax (lotions, nature, candles/incense, smells of baking).
7
I drank at least 6 to 8 cups of water.
8
I ate a variety of nutritious foods (e.g., vegetables, protein, fruits, and grains).
9
I planned my meals and snacks.
10
I exercised at least 30 to 60 minutes.
11
I took part in sports, dance or other scheduled physical activities (e.g., sports teams, dance classes).
12
I did sedentary activities instead of exercising (e.g., watched tv, worked on the computer).
13
I planned/scheduled my exercise for the day.
14
I practiced yoga or another mind/body practice (e.g., Tae Kwon Do, Tai Chi).
15
I kindly acknowledged my own challenges and difficulties.
16
I engaged in supportive and comforting self-talk (e.g., “My effort is valuable and meaningful”).
17
I reminded myself that failure and challenge are part of the human experience.
18
I gave myself permission to feel my feelings (e.g., allowed myself to cry).
19
I experienced meaning and/or a larger purpose in my work/school life (e.g., for a cause).
20
I experienced meaning and/or a larger purpose in my private/personal life (e.g., for a cause).
21
I spent time with people who are good to me (e.g., support, encourage, and believe in me).
22
I scheduled/planned time to be with people who are special to me.
23
I felt supported by people in my life.
24
I felt confident that people in my life would respect my choice if I said “no”
25
I felt that I had someone who would listen to me if I became upset (e.g., friend, counselor, group).
26
I maintained a manageable schedule.
27
I kept my work/schoolwork area organized to support my work/school tasks.
28
I maintained balance between the demands of others and what is important to me.
29
I maintained a comforting and pleasing living environment.
30
I had a calm awareness of my thoughts.
31
I had a calm awareness of my feelings.
32
I had a calm awareness of my body.
33
I carefully selected which of my thoughts and feelings I used to guide my actions.
34
I engaged in a variety of self-care activities.
35
I planned my self-care.
36
I explored new ways to bring self-care into my life.