CHaPtEr 14: MINDFUL SELF-CarE • 333taBLE 14.9 Self-Care Environmental Factors Items
Ask yourself, “This past week how many days did I do the following?” You can give yourself
the following scores: 0 = never (0 days), 1 = rarely (1 day), 2 = sometimes (2–3 days), 3 = often
(4–5 days), and 4 = regularly (6–7 days). For the items that state “reverse score” score as:
4 = never (0 days), 3 = rarely (1 day), 2 = sometimes (2–3 days), 1 = often (4–5 days), and
0 = regularly (6–7 days). Your score for this section can range from 0 to 36.- I maintained a manageable schedule.
- I avoided taking on too many requests or demands.
- I maintained a comforting and pleasing living environment.
- I kept my work/schoolwork area organized to support my work/school tasks.
- I maintained balance between the demands of others and what is important to me.
- Physical barriers to daily functioning were addressed (e.g., needed supplies for home and work
were secured, light bulbs were replaced and functioning). - I made sure I wore suitable clothing for the weather (e.g., umbrella in the rain, boots in the
snow, warm coat in winter). - I did things to make my everyday environment more pleasant (e.g., put a support on my chair,
placed a meaningful photo on my desk). - I did things to make my work setting more enjoyable (e.g., planned fun Fridays, partnered with
a co-worker on an assignment).
Self-Compassion
Self-compassion entails “treating oneself with kindness, recognizing one’s shared humanity,
and being mindful when considering negative aspects of oneself” (Neff, 2011, p. 1).
Compassion decreases the effects of stress, increases social connectedness, and elicits kind-
ness toward ourselves and others (Sutterfield, 2013). Norcross and Guy (2007) address self-
compassion throughout their text. However, it is most saliently addressed in their chapter
on cognitive restructuring. In this chapter the authors cite several rigid, overarching beliefs
Environmental Factors
In their review of the literature, Norcross and Guy (2007) note that most approaches to
self-care focus on changing the behaviors of the individual without adequately addressing
environmental factors. The physical environment can affect well-being (Cook-Cottone,
2015; Norcross & Guy, 2007). The comfort and appeal of lighting, furniture, decorations,
flooring, and windows can make a difference in the overall tone of a space (Cook-Cottone,
2015; Norcross & Guy, 2007). Barriers to daily functioning can play a large role in stress.
Similar to the concept of micro-aggressions that can add up over time, micro-stressors
can aggregate, chipping away at resiliency and the ability to cope. Is there a door knob
that needs fixing? Would it help to take some time and clean your study or work area?
Organize your classroom? It is easy to underestimate the power of unaddressed micro-
stressors. Self-care involves noticing and addressing these types of environmental issues
(Cook-Cottone, 2015). As mentioned, the environmental factors domain also addresses
maintaining an organized work space, balancing work for others and addressing your
own initiatives, wearing suitable clothes, and doing small things to make each day a little
bit better.