Building a Sustainable Self-Care Routine

Realistic vs. Performative Self-Care

• •Realistic: Taking your medication consistently, sleeping 7–8 hours, eating regular meals
• •Realistic: Saying no to commitments that consistently drain you
• •Realistic: Asking for help when you are struggling
• •Performative: A spa day that does not address the source of chronic stress
• •The question to ask: Does this actually restore my nervous system, or does it just look like self-care?

The Four Self-Care Domains

• •Physical: Sleep, nutrition, movement, medication adherence, reducing substances
• •Emotional: Journaling, therapy, expressing feelings, crying without judgment, limit-setting
• •Social: Nourishing relationships, reducing isolating behaviors, asking for support
• •Cognitive: Rest from overstimulation, creative engagement, learning, reducing catastrophizing

Identifying Your Barriers

• •"I do not have time" — often means priorities have not been restructured yet
• •"I feel guilty when I rest" — often linked to anxiety, trauma, or perfectionism
• •"It does not seem to help" — may mean the self-care practices are not matched to your actual needs
• •"I forget" — try habit stacking: attach new habits to existing ones

Your Personal Self-Care Inventory

Building Your Routine

Choose one anchor from each domain. Start small. Consistency at a low level is more valuable than perfection at a high level. Review what is and is not working with your provider — your self-care needs may shift with your treatment.