1. // Self Care Workshop – UWL Week 10 //
Hub 214 // Oscar Arreguin & Ethan Ludlam // Wed. March 9​th​
, 2016
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// Time Schedule //
5:00 – 5:05 ………… 1) Introduction of Learning Goals
5:05 – 5:25 ………… 2) Gratitude Circle
5:25 – 5:50 ………… 3) Polo, Speaking on Self Awareness
5:50 – 5:55 ………… 4) Mindful Minute and questions
5:55 – 6:00 ………… 5) Self Care Worksheet
6:00 – 6:15 ………… 6)Group Discussion of Self Care (Current)
6:15 – 6:30 ………… 7) Present Healthy Self Care Practices
6:30 – 6:35 ………… 8) Gratitude Talk
6:35 – 6:45 ………… 9) Science of Happiness Video and Recap
6:45 – 6:50 ………… 10) Resource Overview
6:50 – 7:00 ………… 11) Mindful Minute & Announcements
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// OUTLINE BREAKDOWN //
1. Learning Goals ​(5 min) ­ Oscar
­ Last week we walked talked about external action, this week internal
­ Walk away with …
● Tangible activities you can perform to improve your emotional, physical,
and psychological health.
● Knowledge of resources available to go to for further self care
2. Gratitude Circle ​(20 min, End by 5:25) ­ Oscar
● Everyone goes around the circle and says something they are grateful for
● No repeats – get creative!
3. Guest Speaker: Polo De Cano ​(25 min, End by 5:50) ­ Oscar
● Speaking on the importance of self awareness
● Applications of mindfulness, its physical effects on the body and why it is
important and valuable tool in caring for your body and mind
● Neuroplasticity and shaping our brains
● Stress vs. Stressors
4. Mindful Minute and Questions ​(5 min) ­ Oscar
● Polo leads us in a mindful minute (chairs might be good for this part)
● Answers 1­2 questions if there are any
● Applause/snaps/thankyous/etc

2. 5. Self Care Worksheet ​(5 min) ­ Ethan
● Practicing mindfulness is a process of gaining self awareness and
presence, both of which are vital to understanding what self care is
appropriate for you (connecting idea)
● Quick worksheet that lets leaders self assess current state and quality of
their self care
6. Group Discussion on Self Care ​(15 min) ­Ethan
● Group brainstorm and talk on:
o How they currently rate themselves
o Practices they currently use to relax / care for themselves in
response to stress
o Are those practices healthy?
● Open to breaking into mentor groups or mini groups in between questions
7. Healthy Self Care Practices (Tangibles!) ​(15 min End by 6:30) ­ Ethan & Oscar
● Delineate healthy constructive self care from destructive “vices” (Ethan)
● Run Through of things leaders can do to “self care”
o Sleep Schedule ­ log​ (Oscar)
o Mindfulness Practices ​(Ethan)
o REFRESHER ​(Oscar)
● Breakout with Mentors – ​(Oscar)
o “Wellness Week” leading up with goals/action items/
● Gratitude…Transition
8. Focus on Gratitude ​(5 min) ­ Ethan
● Discuss benefits to practicing gratitude
o Mood, physical, correlates to well being
● Reconnect to Gratitude exercise
● Ways to practice gratitude
o Journal, letters, notes, awe in the present,
9. Science of Happiness Video ​(7 min. vid, 3 min to recap) ­ Ethan
● Short (And awesome) video on the effects of gratitude via letters
● Brief group thoughts and recap
● If we have extra time, pass out paper and give leaders time to write their
own gratitude letters
● Pass out Gratitude notepads from mentors!
10. Resource Overview ​(5 min) ­ Oscar
● Quick Recap of Resources Available at the UW for self care and health
11. Closing Mindful Minute & Announcements ​(10 min End by 6:53) ­Ethan
● Brief closing remarks to tie up the quarter and reflect on the great quarter!
● We all done mutha­lover