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ANA 6 Self-Care Pathways - Coggle Diagram
ANA 6 Self-Care Pathways
Spiritual
An area of growth for me would be using heart focused breathing in the moment when I'm filled with anger. I can do this by first leaving the situation and finding a quiet area to practice my breathing.
In this pathway, heart focused breathing is a self-care strategy which helps us to maintain our composure and be alert and calm at the same time.
My strength regarding heart focused breathing is that when it start it that it actually ends up calming me and making me feel less stressed about situations.
A challenge of mine is not using heart focused breathing in the moment to help me keep me composure. My problem is that I fill rushed with angry and overwhelmed so I don't think to slow down and breathe instead of acting in the moment.
Practical
An area of growth would be waking up 5 minutes earlier each day so I have time to make my bed. I think I don't make my bed in the morning because I sleep in and have to make up for that time by cutting parts of routine such as making my bed so waking up 5 minutes earlier would be plenty to make my bed.
In this pathway, keeping your areas and spaces clean and organized is a self-care strategy that I resonate the most with. I am often known as being a clean person but its taken time to get here simply because I am not a clean person but I realize the effect of having a messy room makes on me.
My strength is keeping my room clean by putting laundry in my hamper and deep cleaning such as dusting, sweeping, and mopping my room once a month
My challenge is making my bed. I make my bed once in a blue moon. I like the way my room looks when my bed is made and it provides me with a sense of calamity and I love the feeling of getting in a made bed at night.
Physical
One of my challenges is that I would like to get more exercise such as 60 minutes a day and dedicating time to actually exercise and not just happening because I'm walking to class.
My strength is that I get at least 30 minutes of isotonic exercise everyday from walking to class or walking around campus.
An area for growth for me is setting 30 minutes a day aside to exercise. I can do this by when I plan out my week every week in my planner and finding 30 minutes a day to go for a run, take the dog for a walk, or lifting weights.
In this pathway, being physically active is a self-care strategy. Exercise has many great benefits to the body such as reducing anxiety, lowering blood pressure, improving heart health, and protecting against the development of chronic diseases.
Mental
An area of growth is not exposing myself to blue light for at least an hour before bedtime. I go to bed most nights around midnight so I have my phone set on sleep mode starting at 11pm every night which keeps my phone screen dimmed and makes it not as easy to get into my phone.
My challenge is that right before I go to bed I am often on electronics which means I am having blue light exposure before going to bed. Blue light suppresses melatonin making us feel awake instead of sleepy if those goes on for a while it can lead to depression.
My strength in getting adequate sleep is that I have gotten myself on a schedule and get at least 8 hours of sleep every night and even when I have to get up earlier than normal I plan ahead the next day to be able to go to sleep earlier to still be able to get 8 hours of sleep.
In this pathway, making sleep a priority is a self-care pathway that assists our body in feeling well-rested and is the time when we recharge.
Emotional
My strengths are that I have a generally positive attitude and tend to see the glass half full versus half empty.
An area for growth is setting aside the 5 minutes before I go to bed every night and journaling at least 3 things that I'm grateful or experienced gratitude for in that day.
One of my challenges is that I'm often very busy and do not take the time at the end of the day and reflect about what went well each day.
In this pathway, practicing gratitude is a self-care strategy. Practicing gratitude daily can improve one's mood and help to reduce stress.
Social
An area of growth I need to work on is allotting myself time throughout the week to socialize with my roommates, mom, and boyfriend so that my week is not so dull and draining. This can be done by picking two days throughout the week each week to give myself a break and go play cards with my roommates or go call my mom and catch up with each other.
In this pathway, spending time with people who make you feel good is an amazing way to meet that need of socializing to thrive in life.
My strength is that at least weekly I have game nights with roommates, talk to my mom on the phone, or go on a date with my boyfriend.
A challenge though is that I'm often busy throughout the week and neglect this need to socialize until the weekend which leads to me having a not so good week when I'm busy and don't socialize until the weekend.