by Erlene Grise-Owens, EdD, LCSW, MSW, MRE, lead co-editor of The A-to-Z Self-Care Handbook for Social Workers and Other Helping Professionals, and Allison Berkowitz, DSW, MSW, BSW
Some folks assume self-care is a enjoyable vacation spot one “arrives to” sooner or later. However self-care isn’t always fun. In truth, it may be a battle, and one which requires ongoing consideration, growth, and adjustment by way of completely different seasons.
This submit started as a web based dialog throughout which we realized we’ve every used an identical sample to make small, optimistic modifications in our lives. As a self-care strategy, it offers a construction that may be replicated. We named the sample ARC and share it right here with you.
What’s ARC?
ARC includes three steps that construct a bridge towards higher self-care—not excellent, however higher.
- Recognize what’s working properly in your life. Do not skip this step. It’s vital as a result of it places you in a extra optimistic and solution-focused area. And, gratitude, in itself, is an exponentially impactful side of self-care.
- Acknowledge modifications which are wanted. This step takes intentionality and must be as particular as attainable. Don’t make a complete stock of all that should change. Deal with a right away side that’s affecting your high quality of life.
- Assemble a manner ahead that takes under consideration the realities of what’s working, what wants enchancment, and what assets you’ve gotten accessible. Generally the way in which ahead includes accessing or creating sure assets. Contemplate how this manner ahead could be built-in into your life.
Key ARC Methods
In implementing this strategy, we’ve discovered two key methods that assist make it simpler.
First, begin small. We regularly have BIG plans for what we need to change in our lives. Nevertheless, we will’t all the time obtain these objectives (at the least not shortly)—which might result in emotions of perceived failure. As a substitute of fixing your total life, what’s the smallest step you possibly can take to make your life just a little higher right this moment? Possibly take a 5-minute nap? Or, have lunch with that pal? As a substitute of resolving to run 5 miles a day, are you able to stroll for 5 minutes? And if not day by day, what about weekly?
Second, say no. We regularly assume self-care is including one thing. Really, self-care is as a lot (or possibly extra) about what we do NOT do, as it’s about what we do. Contemplate small areas of your life in which you’ll be able to reduce one thing out that’s not serving you proper now. For instance, restrict answering these cellphone calls from somebody who drains you (when the calls aren’t pressing or important). Take a pause from taking up new duties. Say YES to self-care by saying NO to one thing.
ARC Examples
Listed here are two examples from our lives.
Allison
- (A) Not too long ago, I marked ten years since I left my hometown, and I usually replicate on all of the great issues in my life since then.
- (R) I spotted, although, that as a result of I’ve moved loads since then, I’ve some huge self-care deficits in the case of friendship, with my finest buddies being scattered throughout the nation.
- (C) A kind of finest buddies—Rachel, who lives in Boston—and I bought matching crochet-kits and began weekly, digital craft dates. We get on FaceTime, catch up, snicker, and craft. It’s shortly turn into among the finest components of my week, making my coronary heart really feel fuller and extra joyful.
Erlene
- (A) After an sudden profession change, I tailored to working primarily from dwelling. I’m grateful for freedom to dedicate a lot of my work-time to writing. I like writing a lot. It’s really a part of my self-care!
- (R) Nevertheless, for months, I had issue structuring my time. Sharing an workplace with my associate who additionally works from dwelling loads was a selected barrier.
- (C) We determined to show a visitor room right into a devoted workplace area for me. It will possibly nonetheless be used as a visitor area (pull-out love seat), however I adorned it precisely as I like for my workplace vibe. I get pleasure from being in it and—though I nonetheless battle—I’m a lot better at sequestering myself for concentrated writing time.
Self-care struggles are actual! It’s obligatory and useful to acknowledge these struggles. And, we additionally must share our successes and techniques. ARC is one self-care strategy that we discover useful. Give it a attempt, and tell us what you assume.
Erlene Grise-Owens, EdD, LCSW, MSW, MRE, is a Associate in The Wellness Group, ETC. This LLC gives analysis, coaching, and session for organizational wellness and practitioner well-being. Dr. Grise-Owens is lead editor of The A-to-Z Self-Care Handbook for Social Workers and Other Helping Professionals. As a former college member and graduate program director, she and a small (however mighty!) group of colleagues applied an initiative to advertise self-care as a part of the social work schooling curriculum. Beforehand, she served in medical and administrative roles. She has expertise with navigating toxicity and dysfunction, up-close and private! Likewise, as an educator, she noticed college students enter the sector and shortly burn out. As a devoted social employee, she believes the well-being of practitioners is a matter of social justice and human rights. Thus, she is on a mission to advertise self-care and wellness!
Allison Berkowitz, DSW, MSW, BSW, is an assistant professor of social work on the College of North Alabama. Her educating and analysis concentrate on political social work and social employee self-care.
