Self-Care Starter Kit

Key Terms for Understanding Self Care

Before we define self-care, it is important to understand definitions that will be used across this online guide. 

Health: A state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.

Wellness: A dynamic and multidimensional concept that refers to the active pursuit of activities, choices, and lifestyles that lead to a state of holistic health. It goes beyond the absence of illness to encompass a proactive and positive approach to living.

Well-Being: The quality of life and the ability of people and societies to contribute to the world with a sense of meaning and purpose

Health Promotion: Is the process of empowering students to increase control over, improve, and maintain wellness

Self-Care: Activities and practices people engage in on a regular basis to reduce stress and maintain or enhance health and wellness 

These definitions were adapted from the World Health Organization (2021), The Wellness Alliance (2024), and the National Institute of Mental Health (2024). 

Self-Care

Self-care is essential for a healthy lifestyle. It serves as a proactive and intentional tool that helps individuals engage and maintain their stress levels while enhancing different areas of their overall wellness (i.e. physical, emotional, spiritual, etc.). The right self-care plan looks different for everyone, but is something people can implement daily for maintenance or use in crisis situations.

Practicing self-care will help

Enhance resilience
Regular self-care practice can assist in effectively managing stress and maintaining balance. Individuals are better equipped to handle challenges, reduce overwhelming stress, and prevent burnout. This type of resilience enables individuals to cope with setbacks and maintain a positive outlook.

Foster personal growth and self-awareness
Self-care encourages regular self-reflection and personal development, which in turn, helps individuals become more aware. By taking time to reflect on values, needs, and goals, individuals can better understand themselves and make informed decisions. This self-awareness fosters growth, increases life satisfaction, and helps create a balanced life. 

In sum, practicing self-care supports many aspects of wellness ultimately leading to a healthier, more resilient, and self-aware individual.

Physical wellness is maintaining a healthy state of body through regular physical activity, balanced nutrition, proper sleep, and avoiding harmful habits such as excessive drinking or substance use.

SLU examples include working out at the Simon Recreation Center, taking the stairs in your residence hall, enjoying Mindful offerings at DineSLU locations or visiting the Student Health Center when feeling unwell.

Mental wellness is often synonymous with emotional wellness, this area involves understanding and respecting your feelings, values, and attitudes. It involves managing emotions in a constructive way, coping with stress effectively, and seeking support when needed.

SLU examples include joining a mindfulness session, trying yoga, visiting and interacting with one of many WellSPACEs on campus, visiting Duo Dog Woody during his office hours or connecting with an experienced counseling professional or support group through the University Counseling Center.

Occupational wellness is finding personal satisfaction and enrichment in one’s work. It includes balancing work and leisure time, managing workplace stress, and building relationships with co-workers.

SLU examples include setting up a meeting with Career Services and discovering an array of career-related resources; applying for an on-campus job or internship on HandShake that is consistent with your own values, interest and beliefs; or taking the lead on a class project to further develop your communication and collaboration skills.

Intellectual wellness is engaging in creative and stimulating activities that expand knowledge and skills. This involves lifelong learning, critical thinking, and participating in intellectually challenging activities.

SLU examples include regularly meeting with your academic advisor, connecting with Academic Support for assistance with meeting your academic goals, taking advantage of the resources available at Pius Library or seeking support from the Center for Accessibility and Disability Services for assistance with academic accommodations. 

Environmental wellness is living a lifestyle that is respectful of our surroundings. This involves understanding the impact of your interaction with nature and your personal environment and taking action to protect the environment. This can include things like recycling, picking up trash, or even sitting with nature or going on a nature walk.

SLU examples include joining a student organization dedicated to sustainability, like Green Billikens, using reusable bags for your trips to Target and Fresh Thyme, studying or soaking up some sun near one of many Koi ponds on campus, taking advantage of opportunities to visit SLU’s Urban Garden or the refillable water stations across campus.

Financial wellness is managing resources to live within your means, making informed financial decisions, and setting realistic goals. It includes understanding financial processes and being prepared for potential changes in financial status.

SLU examples include meeting with Student Financial Services, opening a checking or savings account at the U.S. Bank in the Busch Student Center or balancing your academics with a part-time job. 

Social wellness is developing a sense of connection, belonging, and a well-developed support system. It includes building healthy, nurturing, and supportive relationships and fostering a genuine connection with those around you.

SLU examples include joining a student organization via SLU Groups, getting involved with intramural and/or club sports, explore St. Louis with a group of friends or attending an athletic event to cheer on your fellow Billikens.

Spiritual wellness is seeking meaning and purpose in human existence. It involves exploring beliefs, values, and ethics that guide your life, which can be religious or secular in nature.

SLU examples include resting with Campus Ministry on a retreat and/or day of reflection, dropping by Java with the Jesuits, trying mindfulness meditation or attending a Sunday Student Mass at St. Francis Xavier College Church. 

This involves intellectual development and the pursuit of knowledge. In the context of cura personalis, caring for the mind means fostering critical thinking, encouraging academic growth, and supporting intellectual curiosity. It’s about providing an environment where individuals can explore ideas, challenge themselves, and engage in lifelong learning. The mind value can also be interpreted as doing activities that improve overall mental health, specifically coping with stress and seeking support when needed.

This aspect focuses on one's physical self. It includes attending to health, encouraging physical activity, and ensuring that individuals have their basic needs met. Cura personalis recognizes the importance of a healthy body as a foundation for overall well-being and effective learning or personal growth.

This dimension pertains to emotional and spiritual well-being. It involves nurturing a person's sense of purpose, values, and inner peace. Caring for the spirit means supporting individuals in their quest for meaning, offering moral and ethical guidance, and providing a supportive community where one can reflect on their values and beliefs.

• Identify how you are feeling and decide if your stress level is overwhelming.
• Use the “Are You Stressed?” questionnaire to help assess your current level of stress.
• Another way to evaluate your stress management skills is by using the Lifestyles Behavior “Is Your Life Causing You Stress?” form.
• Eliminating at least one negative coping strategy and replacing it with one positive coping strategy can be one way to enhance your stress management skills. 

Using the Self-Care Assessment can help you think about the good things you are already doing for yourself to decrease overwhelming stress, but also highlight areas where you might need to practice self-care. 

• Maintenance Self-Care includes various activities or engagements that help improve overall wellness.
• These activities look different for everyone but are practices you commit to on a regular basis.
• The Self-Care Action Plan is a worksheet-style activity that allows you to reflect on different self-care activities within each dimension of wellness. (See Developing Your Self-Care Plan for dimension definitions.)
• While creating your plan, consider potential barriers that might prevent you from engaging in routine self-care. Identifying these barriers in advance can help you find solutions and stay consistent.

Example of Anticipating Barriers

If regular physical activity is part of your self-care plan, possible barriers might include:

1. Not having proper gym attire.
2. Feeling too busy to fit in a workout.
3. Finding it difficult to shower after exercising.

Solutions to Overcome These Barriers

1. Pack gym clothes in the morning to stay prepared.
2. Remember that physical activity increases energy levels and can enhance productivity.
3. Schedule workouts at the end of the day to avoid needing extra showers between commitments.

Just like a flight attendant tells you to put your oxygen mask on before you help others, you truly cannot take care of someone else, unless you take care of yourself first. Take a moment to make a personal commitment to your self-care.

If you are having trouble motivating yourself to stick to the plan or the plan is challenging, explore some of your barriers. Do you put the needs of others before your own? If that is the case, remember self-care is not only essential to your overall wellness, but it is necessary for you to have effective and successful relationships with others. 

Once you have finalized your plan, share it with friends, peers, family, or loved ones. Not only will this increase your accountability with support and encouragement, you may inspire others to complete a plan with you!

The final step to succeeding with wellness and self-care is to follow the plan. Your plan may evolve or change over time, but the most important aspect of the plan is to do something. Remember, everyone has a different approach to their individual wellness and when actively working to reduce overwhelming stress in one area of wellness, you are working towards improving your overall well-being. 

All students have access to an academic advisor that can assist them with understanding academic requirements, improve self-confidence, help register for classes, and lay out a general academic plan while studying at SLU.

To make an appointment, schedule through Navigate Student. 

A place for any and all students, Campus Ministry is there for you when you would like to discuss spiritual wellness or meet with a campus minister. Stop by to chat with anyone in Campus Ministry, they are located in Wuller Hall. 

Career Services provides career counseling and development assistance to current students and alimni to help you make better decisions about your major and future careers. To make an appointment, please use Navigate360.

The Center for Accessibility and Disability Resources provides resources for student success include academic and housing accommodations, student coaching, advocacy, and more!

To schedule an appointment

1. Log onto your mySLU account.
2. Open "EAB Navigate - Student" located under "Applications" on the Okta dashboard.
3. Login with your school account.
4. Click on "Appointments."
5. Follow the instructions on the screen to schedule an appointment. 

The Dean of Students office helps students navigate resources and offers guidance managing health and well-being. To make an appointment fill out this form. 

The Student Success Center provides academic support resources include tutoring, supplemental instruction, the University Writing Services, and success coaching. 

To schedule an appointment

1. Log onto your mySLU account.
2. Open "EAB Navigate - Student" located under "Applications" on the Okta dashboard.
3. Login with your school account.
4. Click on "Appointments."
5. Follow the instructions on the screen to schedule an appointment.  

As a SLU Student you have access to counseling services through our University Counseling Center. Each student seeking counseling support will first be offered a comprehensive wellness consultation with one of our mental health professionals, which will help to identify the most appropriate interventions, resources and plan of care.

You can make an appointment by calling 314-977-8255 or by going to the webpage to make an appointment online. 

Headspace offers guided meditations, mindfulness practices, and courses on stress and anxiety.

Calm provides meditation, breathing exercises, and sleep stories to help with relaxation and mental health.

Insight Timer is a large library of free guided meditations and music tracks for relaxation and mindfulness.

Breethe focuses on mindfulness, breathing exercises, and relaxation techniques for stress reduction.

Simple Habit offers quick relaxation and mindfulness exercises for people with busy lives.

MyNoise is a website that offers customizable soundscapes for relaxation, concentration, and sleep.

Sleepio is a digital sleep improvement program that helps you overcome insomnia and sleep better.

Pzizz uses a combination of sleep-optimized music and sounds to help you fall asleep and stay asleep.

Sleep Foundation provides expert advice, research, and sleep resources to help improve sleep quality.

Stress Management Society offers workshops, articles, and programs aimed at reducing stress and improving overall well-being.

Mayo Clinic provides expert health information, research, and advice on a variety of medical conditions and treatments.

Yoga with Adriene is a popular YouTube channel with free yoga classes for all levels, from beginners to advanced.

DoYogaWithMe offers a wide range of yoga videos for all levels, including yoga classes, tutorials, and guided meditations.

Glo provides online yoga, meditation, and Pilates classes with a variety of instructors.