Self Care Plan
Identify 1 item in each chemical area that would assist you to
achieve more wholeness.
Mood Meter
What can I do to regulate my
What can I do to regulate my Oxytocin
Dopamine (the Reward Chemical)?
(theCuddle Hormone)?
❏ Make a short, achievable list of
❏ Socially connect, even during a
things to accomplish.
❏ Find something to celebrate
❏ Listen to music
❏ Practice Mindfulness:
Affirmations
pandemic
❏ Give and RECEIVE words of
encouragement
❏ Hug someone in your Covid
circle (with consent)
❏ Consume a protein snack
❏ Be fully present in conversations
❏ Pick and complete a self care
❏ Practice a Random Act of
activity
Kindness
What can I do to regulate my
What can I do to regulate my
Serotonin ( the Mood Stabilizer)?
Endorphin (the Pain Reliever)?
❏ Mindfulness Meditation
❏ Perform a P
​ ay it Forward Act
❏ Exercise
❏ Deep Breathing​ Mindfulness
❏ Increase Vitamin D
❏ Laughter Exercises
❏ Aerobic Exercise
❏ Aerobic Exercise
❏ 10 min outside walk
❏ Spicy Foods or Dark Chocolate
Chemicals in the brain that affect mood
Dopamine
Reward Chemical
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Releases energy to obtain rewards
Released when a goal is accomplished
Oxytocin
Love/Cuddle Hormone
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Serotonin
Mood Stabilizer
●
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Found primarily in digestion track
Naturally regulates moods
Released when people socially bond or
cuddle
Can impact trust levels
Endorphin
Pain Relief
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●
Useful in human evolution and perseverance
Stimulated by pain