Self-Care Checklist

Seek out and give social support

Check in with other colleagues to discuss the response to the emergency

Schedule time for a vacation or gradual reintegration into your normal life

Prepare for worldview changes that may not be mirrored by others in your life

Participate in formal help if extreme stress persists for greater than two to three weeks

Increase leisure activities, stress management, and exercise

Pay extra attention to health and nutrition

Self-monitor and pace your efforts

Maintain boundaries: delegate, say no, and avoid getting overloaded with work

Pay extra attention to rekindling close interpersonal relationships

Practice good sleep routines

Make time for self-reflection

Find things that you enjoy or make you laugh

Try at times not to be in charge or the "expert"

Increase experiences that have spiritual or philosophical meaning to you

Anticipate that you will experience recurring thoughts or dreams, and that they will decrease over time

Keep a journal to get worries off your mind

Ask for help in parenting, if you feel irritable or are having difficulties adjusting to being back at home

Plan for family/home safety, including making child care and pet care plans

Access supervision routinely to share concerns, identifying difficult experiences and strategizing to solve problems

Practice brief relaxation techniques during the workday

Use the buddy system to share upsetting emotional responses

Stay aware of limitations and needs

Recognize when you are Hungry, Angry, Lonely or Tired (HALT), and take the appropriate self-care measures

Increase activities that are positive

Practice religious faith, philosophy, spirituality

Spend time with family and friends

Learn how to "put stress away"

Write, draw, paint

Limit caffeine, cigarettes, and substance use