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Let’s make 2024 The Year for Self-Care

Welcome to The Year For Self-Care

Embrace a transformative journey of self-discovery and well-being. This year, prioritize yourself with our comprehensive self-care resources and guidance. From mindfulness practices to nurturing self-compassion, we’re here to support you every step of the way. You can get free and low-cost tools for building resiliency and self-care at FamilyHealer.tv

What We Offer:

  • Guided Self-Care Practices: Access a wealth of resources, from meditation techniques to stress-relief strategies, designed to nurture your mind, body, and spirit.
  • Community Support: Connect with like-minded individuals and share your journey towards holistic well-being. Join a community of individuals committed to self-care and personal growth.
  • Expert Insights: Benefit from expert advice and insights on self-care, mental health, and creating a balanced lifestyle. Gain valuable knowledge to enhance your self-care journey.

Become a More Resilient Individual:

In a world where resilience is tested and challenges abound, 2024 beckons as the Year for Self-Care, especially for those who have weathered the storms of adversity. This year, let us champion the art of self-care as a beacon of hope and healing, a sanctuary for the soul. It’s a call to nurture our well-being and fortify our spirits, embracing moments of tranquility amidst life’s turbulence.

For individuals who have faced adversity, 2024 offers a profound opportunity to prioritize self-care, mend the spirit, and cultivate inner strength. Let this year be a testament to the power of self-compassion, a time to tend to our emotional landscapes with gentleness and grace. As we embark on this journey of self-care, may we discover the resilience that thrives within us, emerging from adversity with renewed vitality and a profound sense of well-being.

Amidst the ebb and flow of life, 2024 invites us to champion our own self-care, to cultivate a garden of inner peace and fortitude. Let this be the year where self-care becomes a cornerstone, a guiding light through the labyrinth of adversity, illuminating the path toward healing and empowerment.

Prioritizing Parental Self-Care:

Amid the beautiful chaos of parenting, parents must prioritize their well-being. This year, we invite you to embark on a journey of self-care tailored to the unique needs of parents. From nurturing your mental resilience to finding moments of tranquility, we’re here to support you every step of the way.

Why Parental Self-Care Matters:

  • Nurturing Resilience: By prioritizing self-care, parents can build the mental and emotional resilience needed to navigate the joys and challenges of parenthood.
  • Setting an Example: When parents practice self-care, they demonstrate to their children the importance of taking care of oneself, fostering a culture of well-being within the family.
  • Recharging for Better Parenting: Taking time for self-care allows parents to recharge, leading to increased patience, empathy, and overall well-being, which positively impacts their parenting.

Join Us in Prioritizing Self-Care:

Make this the year you invest in yourself. Experience the profound impact of self-care on your life and well-being. It’s time to nurture yourself and embark on a fulfilling path towards personal wellness.

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The Pillars of Resilience in Trauma-Informed Care: Insights from SAMHSA’s Guidance


In Trauma-Informed Care (TIC), resilience is an essential factor that enables professionals to provide effective and compassionate support to individuals affected by trauma. In its guidance for a trauma-informed approach, the Substance Abuse and Mental Health Services Administration (SAMHSA) has identified key elements of resilience. By understanding and incorporating these elements, TIC workers can improve their ability to handle difficult situations while also maintaining their own well-being.

  1. Being self-aware is crucial to building resilience. As a TIC worker, it’s essential to have a deep understanding of your personal triggers, emotions, and stress responses. This knowledge enables you to respond appropriately and prevent any negative impact on your interactions with trauma survivors. With self-awareness, you can identify when you require additional support or resources to maintain your well-being.
  2. Taking care of oneself is crucial to maintaining physical, emotional, and mental well-being. This is especially important for TIC workers, who need to prioritize their own self-care in order to effectively support others. Engaging in healthy activities like exercise, eating well, getting enough sleep, and relaxation techniques can help build emotional resilience and prevent burnout. It is important to remember that taking time for oneself is not selfish, but rather a necessary step towards maintaining personal well-being and professional longevity.
  3. Establishing Relationships: Fostering Supportive Connections and Building a Robust Social Network. Having stable and supportive relationships is vital for developing resilience. TIC personnel gain advantages from nurturing relationships with coworkers, mentors, managers, and other experts in their area. These connections offer opportunities for collaboration, debriefing, and peer support, fostering a sense of belonging and reducing feelings of loneliness. Constructing a powerful social network grants TIC professionals a support system that can aid them in navigating difficult situations, providing insights and guidance when required.
  4. As a key element of resilience in TIC, flexibility plays a crucial role in supporting trauma survivors. TIC workers must be able to adapt to various challenges and respond effectively. This involves embracing change, considering different perspectives, and finding innovative solutions. By remaining flexible, TIC workers can better support individuals throughout their recovery journey and address the changing needs of trauma survivors.
  5. Practicing present-moment awareness and self-reflection is what mindfulness is all about. It is an incredibly useful tool for building resilience, especially for TIC workers. By staying fully engaged and attuned to the needs of trauma survivors, mindfulness enables them to listen and respond with empathy and compassion. Additionally, self-reflection is crucial as it helps TIC workers examine their thoughts, emotions, and responses, fostering personal growth and enhancing their ability to provide trauma-informed care.


Building resilience is paramount for Trauma-Informed Care workers in their mission to support individuals affected by trauma. SAMHSA’s guidance outlines critical elements of resilience, including self-awareness, self-care, connections, flexibility, and mindfulness. By incorporating these elements into their practice, TIC workers can enhance their ability to navigate challenging situations, maintain their well-being, and provide compassionate support to trauma survivors. Remember, resilience is an ongoing journey, and investing in these critical elements will contribute to personal growth and professional effectiveness of Trauma-Informed Care.

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The Mindful Self-Compassion Workbook

“The Mindful Self-Compassion Workbook” by Kristin Neff and Christopher Germer is a comprehensive guide to developing self-compassion, which involves treating oneself with kindness and understanding rather than criticism and judgment. The authors provide a step-by-step program for cultivating self-compassion and building resilience.

One of the key insights from the book is that self-compassion involves three key components: mindfulness, self-kindness, and common humanity. Mindfulness involves being present and aware of one’s thoughts and feelings without judgment or criticism. Self-kindness involves treating oneself with kindness and understanding rather than harsh self-criticism. Common humanity involves recognizing that everyone experiences life’s difficulties and challenges and is not alone in their struggles.

The book includes numerous exercises and practices for cultivating self-compassion, including guided meditations, journaling prompts, and self-reflection exercises. The authors also guide overcoming common barriers to self-compassion, such as perfectionism, shame, and self-doubt.

Some of the exercises from the book include:

  1. Loving-Kindness Meditation: This meditation involves directing loving-kindness towards oneself and others. The authors guide how to practice this meditation and suggest incorporating it into a daily routine.
  2. Self-Compassion Break: This exercise involves taking a few moments to offer oneself kindness and understanding during a difficult moment. The authors provide a step-by-step guide for practicing this exercise and suggest incorporating it into daily life.
  3. Soothing Touch Exercise: This exercise involves using touch to offer oneself comfort and compassion. The authors provide guidance on practicing this exercise and suggest using it during stress or anxiety.
  4. Self-Compassion Journaling: This involves writing down thoughts and feelings related to self-compassion, such as moments when one has been kind to themselves or times when one has been self-critical. The authors provide prompts for journaling and suggest using this exercise to build self-awareness and self-compassion.
  5. Compassionate Body Scan: This meditation focuses on different body parts and offers oneself compassion and understanding. The authors guide how to practice this meditation and suggest using it to connect with the body and cultivate self-compassion.
  6. Affectionate Breathing: This meditation focuses on the breath and imagining oneself inhaling and exhaling love and compassion. The authors guide how to practice this meditation and suggest incorporating it into a daily mindfulness practice.
  7. Self-Compassion Letter: This exercise involves writing a letter to oneself offering kindness, understanding, and support. The authors guide how to write this letter and suggest using it to cultivate self-compassion and self-awareness.

Here are the steps for the Soothing Touch exercise from “The Mindful Self-Compassion Workbook”:

  1. Find a comfortable and quiet place where you won’t be disturbed for a few minutes.
  2. Take a few deep breaths and become present at the moment.
  3. Begin by placing your hand on your heart or another soothing part of your body. You might choose to place your hand on your cheek, your forehead, or another part of your body that feels comforting.
  4. Allow yourself to feel the warmth and comfort of your touch. If it feels helpful, you can imagine that you are offering yourself love and kindness through your touch.
  5. Spend a few moments simply noticing the sensation of your touch and allowing yourself to feel comforted and soothed.
  6. If your mind begins to wander, gently bring your attention back to the sensation of your touch.
  7. When you feel ready, slowly release your touch and take a few deep breaths.
  8. Take a moment to reflect on how the Soothing Touch exercise made you feel. Notice any changes in your body or your mood.

The Soothing Touch exercise is a simple and effective way to offer oneself comfort and compassion during moments of stress or anxiety. By practicing this exercise regularly, individuals can cultivate a more positive and compassionate relationship with themselves.

Here are the steps for the Self-Compassion Letter exercise from “The Mindful Self-Compassion Workbook”:

  1. Find a quiet and comfortable place where you won’t be disturbed for a little while.
  2. Take a few deep breaths and allow yourself to become present.
  3. Imagine that you are writing a letter to a close friend who is going through a difficult time. Offer this friend kind and compassionate words of support and encouragement.
  4. When you feel ready, begin writing a letter to yourself, using the same kind and compassionate language you would use with a close friend.
  5. In your letter, offer yourself kindness and understanding for any struggles or difficulties that you have been experiencing. Acknowledge that these experiences are a natural part of the human experience and that you are not alone in your struggles.
  6. Consider including phrases that resonate with you, such as “I am here for you” or “I am proud of you for facing this challenge.”
  7. Take your time writing your letter, allowing yourself to feel the emotions as you write.
  8. When you are finished, read the letter back to yourself, allowing yourself to fully absorb the kind and compassionate words that you have written.

The Self-Compassion Letter exercise is a powerful way to cultivate self-compassion and self-awareness. By offering themselves kindness and understanding, individuals can shift their inner dialogue towards a more positive and supportive tone. The exercise can be repeated regularly, and letters can be saved and revisited during moments of difficulty or stress.

As a trauma-informed therapist, I believe that cultivating self-compassion is an essential component of trauma recovery. Trauma can often leave individuals feeling disconnected from themselves and others, leading to self-criticism and self-blame. By cultivating self-compassion, individuals can begin to heal from the effects of trauma and develop a more positive and compassionate relationship with themselves.

In addition, organizations can benefit from becoming more trauma-sensitive by recognizing the impact of trauma on individuals and creating a safe and supportive environment. The practices and exercises outlined in “The Mindful Self-Compassion Workbook” can help individuals and organizations become more trauma-sensitive by promoting self-awareness, compassion, and empathy.

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The Self-Care, Self Assessment

Self-care is no longer a luxury for our busy, stressful lives. It is a necessity! Use this self-care self-assessment on how well you are taking care of yourself. The examples here can be used as ideas, but you are not limited to this list…work to be consistent with your self-care plan and/or add new ideas to keep things fresh.

Taking care of yourself better is not only important to you but also to everyone around you. When you aren’t practicing self-care daily, you are probably not as healthy as you could be. This means you aren’t at your best, and you aren’t able to help others much.

To help you optimize and/or increase your self-care, fill in each section of this self-care assessment sheet to give you an idea of what you need to work on to feel better yourself, and to be there for others. 

For each of the following, rate how well you rate each item. Use the number system with 1 being poor and 5 being the best. Write your score in the line by the item. Then total up the numbers in each section and put it on the total score line by the section title.

Physical Self-Care – Total Score ________

___ I exercise 3-5 times a week.

___ I eat 3 healthy meals daily.

___ I eat healthy snacks.

___ I follow a healthy sleep routine.

___ I avoid eating at fast food restaurants.

___ I visit my family doctor regularly.

___ I visit my dentist regularly.

___ I drink water for better hydration.

___ I incorporate weights in my exercises.

___ I take medications as prescribed.

I want/need to build/enhance these qualities:

Mental Self-Care – Total Score ________

___ I write in a journal regularly.

___ I keep up with current news & events.

___ I play cognitive games that challenge me.

___ I engage in at least one hobby a week.

___ I listen to relaxing music.

___ I call or write to keep in touch with people I care for.

___ I volunteer regularly.

___ I visit places that I enjoy at least twice a week.

___ I learn to do something new each week.

___ I practice self-compassion and acceptance.

I want/need to build/enhance these qualities:

Emotional Self-Care – Total Score ________

___ I journal about things that bother/worry me.

___ I talk about troubling thoughts with a trusted friend.

___ I make it a point to be kind to others.

___ I don’t take hurtful things to heart.

___ I listen to upbeat or sad music as needed.

___ I watch inspiring or funny movies/shows to cheer up.

___ I don’t allow my anger or frustration to affect others.

___ I read the news or books to keep my thoughts in perspective.

___ I tell people what I really think, in appropriate ways.

___ I effectively limit the time I spend with toxic people.

I want/need to build/enhance these qualities:

Social Self-Care – Total Score ________

___ I schedule one-on-one time each person in my immediate family. 

___ I participate in community events regularly.

___ I am part of several community groups.

___ I encourage my family and friends to try new things.

___ I check on my friends/family regularly.

___ I tell my friends and family why I appreciate them.

___ I effectively balance the time I need for myself and with others.

___ I ask for help when needed.

___ I offer help when I see another’s unfulfilled need.

___ I make new people feel welcome and valued.

I want/need to build/enhance these qualities:

Business Self-Care

___ I arrive/begin work on time.

___ I work with a peer-support group.

___ I work with others a team-player.

___ I compliment others on their work.

___ I follow the rules/instructions set for my job.

___ I read industry-related information regularly.

___ I regularly build and enhance my job skills. 

___ I keep my desk/office clean and organized.

___ I take time off only when needed.

___ I take 15-minute breaks as needed.

I want/need to build/enhance these qualities:

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10 Ways To Implement Self-Care In Your Life

Self-care is often overlooked and pushed aside for more important, more pressing commitments. The truth is that self-care should be a priority. Without it, we cannot function at our optimum and therefore different areas of our life may be detrimentally impacted. The modern lifestyle is a busy one, with individuals often rushing between commitments, however, there are still ways you can implement self-care in your life. Here are ten ways you can add self-care to your routine so that you can maintain your physical, mental, and emotional health.

Photo by Andre Furtado on Pexels.com
  1. Identify what self-care is to you
    We all have different needs and different ways of unwinding. Identify what self-care is the most effective for you. It may be taking a walk and getting outdoors, or curling up by the fire with a good book. It may be surrounding yourself with good friends, taking a bike ride or soaking in a long, hot bath. Whatever it is, learn to define self-care for you as an individual so that you can better take care of yourself.
  2. Establish a routine
    Once you understand what self-care works for you, add it to your routine. Commit to engaging the activity regularly until it becomes a habit, something that is simply a normal part of your life.
  3. Get regular, good quality sleep
    Establish a sleep routine so that you are getting enough high-quality sleep. Sleep is a critical part of maintaining good health and should not be underestimated. By implementing a sleep routine, you can ensure that you are getting enough rest and are therefore optimally prepared to perform at your best.
  4. Eat a balanced diet
    Diet is an important part of self-care and has a significant impact on your health. Make sure to eat lots of fresh fruit and vegetables, avoiding soft drink and processed foods.
  5. Exercise regularly
    Exercise if great for physical, mental and emotional health and should be a part of any self-care routine.
  6. Learn to say no
    The ability to establish boundaries can be important to self-care. Rather than simply saying yes to everything until things become unbearable or seemingly impossible, learn to say no when you are busy or feeling under pressure.
  7. Get organised
    A little organisation can go a long way in regard to your self-care. Implementing strategies to be more organised can really help reduce your stress and improve your mental health.
  8. De-clutter your environment
    Get rid of the rubbish and excess goods in your house; a cleaner, less cluttered space is great for your mental health as it will help to reduce stress levels.
  9. Schedule time to yourself
    It can often feel like we are being pulled in a million different directions. Make sure to schedule time for your self-care and donít allow this to be interrupted.
  10. Take a break
    If things are getting too much, take a break. It might be taking a few days off work, getting a away for the weekend or taking a longer vacation; regardless of the length, sometime simply stepping out of the environment can be great for perspective and self-care.

Schedule training on self for your organization today by contacting Ron Huxley, LMFT at rehuxley@gmail.com

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6 Benefits of Starting Self-Care In Your Life

Self-care refers to any attitude or activity we participate in to keep up and support our wellbeing, including mental, physical and spirit. Although everyone agrees with the importance of it, self-care frequently gets thrown away for the demands like work, family and the other pressing factors of life. The time to start self-care is today. Yes, right now!

Self-care doesn’t interrupts your life or take time away from your busy schedule. It benefits it and re-energies you. Here are a six simple reasons you should start benefiting form self-care:

  1. Improves state of mind

Putting time in your own consideration can significantly affect your state of mind, prompting more noteworthy hopefulness and inspiration. It will assist you with feeling more joyful, more fulfilled and better ready to adapt to the difficulties that life tosses you way. In any event, taking a limited quantity of time each week to sustain your physical, passionate and psychological wellness can be tremendously advantageous on your state of mind.

  1. Creates connections

Self-care assists you with being the best individual you can be, which has a positive effect on your connections. Setting aside standard effort to put resources into your own wellbeing permits you to be more joyful and more steady as a person. This permits you to be more persistent and obliging with others and along these lines have better connections.

  1. Diminishes hazard of burnout

Most Americans are over-worked and so self-care is important to keep away from burnout. Discover a type of self-care that works for you, regardless of whether that be going for a stroll, investing energy with family or getting a back rub, and focus on participating in it consistently. It will assist with dealing with your pressure and prevent burnout.

  1. Causes you to be more present

Investing energy overseeing yourself permits you to turn out to be more present and drawn in with your environmental factors. You are probably going to have a superior comprehension of the stuff to keep up your psychological, physical and passionate wellbeing, in this way bringing about you having a more prominent spotlight on your present mind-set and trigger that can possibly affect your wellbeing.

  1. Better execution on your goals

Self-care is frequently seen as an afterthought or luxury. The truth is that it is a requirement for better health and wellness. Taking care of yourself increases your capacity in every area of life: work, family, and sport. If you don’t get enough sleep, you are going to drag at work and miss deadlines. If you don’t meditate each day you will be grumpy and react more to others. Good diet, exercise, and time to yourself will help you focus more, stay more motivated, and finish tasks.

  1. Builds personal happiness/satisfaction

The general advantage of self-care is that it builds the quality of your life. That is probably obvious by now but it not only improves things around you, it improves your identity. Wouldn’t you like to be happier? You can be on the journey for this if you keep this as your focus and your develop habits that promote happiness. Hey, you could read on happiness research for just 5 minutes per day. Try it and see happens in just one week. Why not start now?

Let Ron Huxley help you by scheduling an appointment today to change the negative patterns of your life and transform you relationships into greater satisfaction and joy.

You can get more help on parenting, trauma, and anxiety with online courses at http://familyhealer.tv