Self-care is essential for maintaining overall well-being and resilience in the face of life’s challenges. It involves nurturing oneself physically, emotionally, and mentally, which is crucial for promoting a healthy balance and sustainable lifestyle. Acceptance and Commitment Therapy (ACT) is a valued therapeutic approach at Klearwell. It is utilised within our ketamine-assisted psychotherapy (KAP) protocol to support individuals to make sense of and integrate their experiences. ACT offers useful self care strategies to build on therapeutic work by helping individuals develop a healthier relationship with their thoughts and emotions, leading to more fulfilling lives.
By prioritising self-care practices like mindfulness meditation, values clarification, and compassionate self-awareness, individuals can enhance their ability to cope with stress, improve emotional regulation, and foster a positive relationship with themselves and others. This proactive approach not only supports mental health but also strengthens the capacity to engage meaningfully in life, contributing to greater overall fulfilment and resilience.
The following is a list of ACT self-care practices and how they can be beneficial:
Mindfulness Meditation
Practice: Set aside 10-15 minutes daily to sit quietly and focus on your breath. Notice when your mind wanders and gently bring it back to the present moment.
Benefit: Improves present-moment awareness and reduces stress by fostering a non-judgmental attitude towards your thoughts and emotions.
Values Clarification Exercise
Practice: Write down your core values (e.g., compassion, creativity, health). Reflect on how these values guide your decisions and behaviours.
Benefit: Helps you prioritise activities that are meaningful to you, fostering a sense of purpose and fulfilment.
Value-Based Goal Setting
Practice: Set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) that align with your values. Break them down into actionable steps and commit to them.
Benefit: Increases motivation and satisfaction by focusing your efforts on activities that are meaningful and contribute to your long-term happiness.
Cognitive Defusion Techniques
Practice: Use the “Leaves on a Stream” exercise. Imagine each thought as a leaf floating down a stream. Notice the thought without getting caught up in its content.
Benefit: Reduces the impact of negative thoughts and promotes emotional resilience by creating distance between you and your thoughts.
Self-Compassion Practice
Practice: Practise self-compassion by treating yourself with the same kindness you would offer to a friend facing a similar challenge. Use phrases like “May I be kind to myself” or “May I accept myself as I am.”
Benefit: Enhances emotional well-being by fostering a supportive and caring attitude towards yourself, particularly during difficult times.
Gratitude Practice
Practice: Keep a gratitude journal and write down three things you’re grateful for each day. Reflect on how these experiences or people have positively impacted your life.
Benefit: Cultivates a positive mindset, enhances resilience, and improves overall well-being by focusing on what is good and meaningful in your life.
Daily Check-In
Practice: Take a few minutes at the end of each day to reflect on your experiences. Notice any thoughts or emotions that arose without judgment. Consider how your actions align with your values.
Benefit: Promotes self-awareness and mindfulness, allowing you to make adjustments that support your overall well-being and personal growth.
Engage in Meaningful Activities
Practice: Schedule regular time for activities that bring you joy or fulfilment, whether it’s spending time in nature, creating art, or volunteering.
Benefit: Boosts mood, reduces stress, and strengthens your connection to your values and sense of purpose.
These practices are designed to help you cultivate psychological flexibility, enhance self-awareness, and lead a more fulfilling life by aligning your actions with your values and nurturing your overall well-being. Integrating these practices into your daily routine can promote long-term resilience and emotional health.
by Fardijah Treacher-Morley, Psychotherapist at Klearwell
