This document provides instructions for facilitating a workshop on self-care. It outlines steps for participants to reflect on different aspects of their lives like work, family, learning and spirituality. Participants are asked to draw or write about each area and how they feel about it. They also identify things they would like to improve in their self-care and draw symbols representing goals. The workshop concludes with group discussion and feedback.

1. -s_ z'?jft
sf8{ ( -s_ ljifoM:jMx]/rfx
cfˆgf] x]/rfx cfk}m ug]{ -:j x]/rfx_
a}7s ;'? ug'{ cl3 d'Nofªsg sfkL Nofpg'xf]; . x/]s ;xefuLsf] nflu b'O{j6f
kfgf / Pp6f snd jf l;;fsnd Nofpg'xf]; . ;fy} tkfO{ rfxg'x'G5 eg] lrq
agfpgsf nflu rflxg] cGo ;fdfu|L Nofpg'xf]; .
;d"xn] /f]h]sf] ljlw k|of]u u/L a}7ssf] z'?jft ug'{xf]; .
;a}n] :jLsf/]sf] lgb]{lzsfsf] a'bfFx?nfO{ k9g'xf]; .
u[xsfo{sf] 5nkmn ug]{ – s'/fsfgLsf] nfuL ;d"xsf k|To]snfO{ oL
k|Zgx?df kfn} kfnf] af]Ng] a:t' lbg'xf]; h;n] k|To]sn] cf–cfˆgf] ljrf/
JoQm ug{ kfpg . tkfO{n] s'g} JolQmnfO{ slt;Dd ljZjf; ug}{ eGg] s'/f
s;/L yfxf kfpg'x'G5 < tkfO{+n] pgLx?n] eg]sf] s'/f ;'Gg' x'G5 <
pgLx?n] s;/L k|ltls|of b]vfpF5g < pgLx?sf] af/] tkfO{+n] s] dxz'; ug'{
x'G5 < tkfO{+n] ljZjf; ug]{ / gug]{ JolQmx?nfO{ s;/L k|ltls|of b]vfpg'
x'G5 <
hLjgsf sfo{If]qx?1
lqmofsnfksf] p2]Zo M xfd|f] hLjgsf x/]s kIfx?df s;/L :j:y /xg] l;sfpg'
o;sf] p2]Zo xf] .
lgb]{zgx? M ;d"xdf Ps cfk;df sfo{ ubf{ k|To]s r/0fx? k9]/ ;'gfpg'xf]; .
cGTodf s'/fsfgLsf nflu af]Ng] a:t' lbP/ ;d"xsf k|To]snfO{ af]Ng
nufpg'xf]; h;n] k|To]sn] cf–cfˆgf ljrf/ JoQm ug{ kfpg .
k|To]s AolQmn] sfuh / n]Vg]j:t' kfpg'x'g]5 . of] kfgfdf tkfO{nfO{ h]
sf]g{ dg nfU5 ToxL sf]g{ ;Sg'x'G5 . tkfO{n] grfx];Dd s;}nfO{ b]vfpg}
k5{ eGg] 5}g . tkfO{n] lrq /fd|f] sf]g'{ k5{ jf /fd|f] b]lvg'k5{ eg]/
g8/fpg'xf]; , o;sf] p2]Zo tkfO{n] cfˆgf] x]/rfx s;/L ug'{ ePsf] 5 eGg]
s'/f ;f]Rgsf] nfuL xf] . xfd|f] hLjgdf To:tf w]/} s'/fx? 5g h;n] xfdLnfO{
1
Adapted from Strategies for Trauma Awareness and Resilience, Eastern Mennonite University, 2004, p90.

2. v'zL / :j:y /fVg d4t k'¥ofpF5 . of] lqmofsnfkn] tkfO{nfO{ tkfOsf]
hLjgsf] s'g kIfn] v';L /xg k4t k'¥ofPsf] 5 / s'g kIfnfO{ tkfO{ ;'wfg{
rfxg'x'G5 eGg] ;f]Rg / j'‰mg ;xof]u k'¥ofpF5 .
o sfuh / snd lbg'xf]; / afFsL lgb]{zgx? k9g'xf]; .
 sfo{ – sfo{ jf sfd eGgfn] k};f sdfpgnfO{ sfd ug]{, vfgf pTkfbg
ug{ nfuL sfd ug]{{, / 3/ leq sfd ug]{ h:t} 3/sf] ;/;kmfO{ /
aRrfx?sf] x]/ljrf/ kg{ ;S5g . oL sfdx? ubf{ tkfO{nfO{ s:tf] dxz';
x'G5 < s] tkfO{ oL sfdx?sf nfuL cfk'mn] lbPsf] ;do / k|of;df v'l;
x'g'x'G5 < s] tkfO{sf] sfdn] tkfO{nfO{ ;Gt'i6L lbPsf] 5 < tkfO{n]
ug]{ sfd emNsfpg] lsl;dsf] ;f+s]lts lrq sf]g'{xf]; jf zAb n]Vg'xf]; .
 kl/jf/ / ;fyLx? – kl/jf/ / ;fyLx?;Fu ;DaGw /fd|f] x'g' clt cfjZos 5 .
lsgeg] pgLx?n] tkfO{nfO{ ;an agfpg k|f]T;fxg / cfgGb lbg ;S5g
. c? AolQmx?;Fusf] ;DaGwn] tkfO{nfO{ ulx/f] rf]6af6 lgsf] x'g
;xof]u k'¥ofpF5 . s] tkfO{sf] ;DaGwx? /fd|f] 5 < s] oL
;DaGwx?n] tkfO{nfO{ v';L agfPsf] 5 jf tkfO{df tgfj pTkGg
u/fPsf] 5 < s] tkfO{n] ;DaGwsf nfuL kof{Kt ;do / k|of; lbg' ePsf]
5 < tkfO{sf] ;DaGwx?nfO{ emNsfpg] lsl;dsf] ;f+s]lts lrq
sf]g'{xf]; jf zAb n]Vg'xf]; .
 l;sfO{ – tkfO{ :s'n hfFbf dfq l;Sg] eGg] xf]Og . gofF ;Lkx? c?
AolQmx?af6 l;Sg ;Sg' x'G5 jf tkfO{ cfkm} klg gofF s'/fx? l;Sg
;Sg'x'G5 . tkfO{n] gofF s'/fx? l;Sgsf nfuL cfk'mn] lbg] u/]sf] ;do
/ k|of; k|lt slQsf] v';L x'g'x'G5 < tkfO{sf] l;sfO{ emNsfpg]
lsl;dsf] ;f+s]lts lrq sf]g'{xf]; jf zAb n]Vg'xf]; .
 cWoflTdstf M cfWoflTdstfn] tkfO{ j/k/sf] ;+;f/sf] d't{ / cd't{
a:t'k|ltsf] ljZjf;nfO{ ;d]6b5 . o;n] tkfO{n] b}lgs ug]{ k"hfkf7,
Wofg / lgTosd{nfO{ ;d]6b5 . o;n]] wfld{s ljZjf;nfO{ ;d]6g klg
;S5 jf g;d]6g klg ;S5 . s] tkfO{sf] cWoflTdstfn] tkfO{nfO{ ;'v jf
cfzf k|bfg ub{5 < s] tkfO{n] cWoflTdstfsf] nflu cfk'mn] lbg'
ePsf] ;do / k|of; k|lt ;Gt'i6 x'g'x'G5 < tkfO{sf] cWoflTds
hLjgnfO{ ;'wfg{sf] nfuL s]lx pkfox? 5g < tkfO{sf] cWoflTdstf
emNsfpg] lsl;dsf] ;f+s]lts lrq sf]g'{xf]; jf zAb n]Vg'xf]; .

3. ca tkfO{n] kfgfx?df x]g'{xf]; tkfO{ cfˆgf] hLjgsf] s'g–s'g kIfx?df v';L
x'g'x'G5 / s'g s'g kIfx?df ;'wf/ Nofpg' k5{ ;f]Rg'xf]; . tkfO{ s] s] s'/f
;'wf{g rfxg'x'G5 jf kl/jt{g ug{ rfxfg'x'G5 < tkfO{ cfˆgf] x]/rfxsf] nfuL
ug{ rfxg] gofF ls|ofsnfkx?nfO{ emNsfpg] lsl;dsf] ;+s]t jf lrqx? cfˆgf]
sfuhdf yKg'xf]; . csf]{ a}7sdf xfdL hLjgsf cGo If]qx?af/] 5nkmn
ug]{5f}+ .
;xefuLx?nfO{ $–$ hgfsf] ;d"x agfpg] lgb]{zg lbg'xf]; / cfkm'n] sf]/]sf]
lrqaf/] ljZn]z0f ug{ lbg'xf]; . s;}n] 5nkmn ug{ grfx]sf] v08df p;sf]
lg0f{onfO{ ;Ddfg ug'{xf]; .
k|To]s ;xefuLnfO{ 5nkmnsf] nflu kof{Kt ;do lbg'xf]; .
u[xsfo{
 tkfO{n] agfpg' ePsf] lrq sf]7fdf nfg'xf]; / s]xL yKg rfxfg'x'G5
eg] yKg'xf]; .
 csf]{ a}7sdf xfdL o; ljifodf 5nkmn ug{ ;S5f}+ .
clxn]sf] ;q s:tf] /xof] <
;xefuLx?nfO{ a}7ssf] af/]df s] s'/f dg k¥of] / s] dg k/]g ;f]Wg'xf]; .
;xefuLx?n] eGg yfn]kl5 ;d"xaf6 sf]xL Pshgfn] d'Nof+sg sfkLdf
l6Kk0fL÷;dfnf]rgf n]Vg nufpg'xf]; .
;d'xn] /f]h]sf] ljwL k|of]u u/L a}7snfO{ cGTo ug'{xf]; .
;'?jft
sf8{ ( -v_
cfˆgf] x]/rfx cfk}m ug]{ -:j x]/rfx_
a}7s ;'? ug'{ cl3 u'nfaL /+usf] d'Nofªsg kfgf Nofpg'xf]; . x/]s
;xefuLsf] nfuL b'O{j6f kfgf / Pp6f snd jf l;;fsnd Nofpg'xf]; . ;fy} tkfO{
rfxfg'x'G5 eg] lrq agfpgsf nfuL rflxg] cGo ;fdfu|L Nofpg'xf]; .
;d'xn] /f]h]sf] ljwL k|of]u u/L a}7ssf] ;'?jft ug'{xf]; .
;a}n] :jLsf/]sf] lgb]{lzsfsf] a'bfFx?nfO{ k9g'xf]; .
u[xsfo{sf] 5nkmn ug]{ – s'/fsfgLsf]nfuL ;d'xsf k|To]snfO{ oL
k|Zgx?df kfn} kfnf] af]Ng] a:t' lbg'xf]; tfsL k|To]sn] cf–cfˆgf] ljrf/

4. JoQm ug{ kfpg . cfˆgf] hLjgsf tL If]qx? sfo{, kl/jf/ / ;fyL, l;sfO{ /
cfWotldstfaf/] s] s] s'/f yfxf kfpg'eof] < s'g s'/fx? kl/jt{g ug'{eof]<
k|To]s AolQmn] sfuh / n]Vg]j:t' kfpg'x'g]5 . of] kfgfdf tkfO{nfO{ h]
sf]g{ dg nfU5 ToxL sf]g{ ;Sg'x'G5 . tkfO{n] grfx];Dd s;}nfO{ b]vfpg}
k5{ eGg] 5}g . tkfO{n] lrq /fd|f] sf]g'{ k5{ jf /fd|f] b]lvg'k5{ eg]/
g8/fpg'xf]; , o;sf] p2]Zo tkfO{n] cfˆgf] x]/rfx s;/L ug'{ ePsf] 5 eGg]
s'/f ;f]Rgsf] nfuL xf] . xfd|f] hLjgdf To:tf w]/} s'/fx? 5g h;n] xfdLnfO{
v'zL / :j:y /fVg d4t k'¥ofpF5 . of] lqmofsnfkn] tkfO{nfO{ tkfOsf]
hLjgsf] s'g kIfn] v';L /xg k4t k'¥ofPsf] 5 / s'g kIfnfO{ tkfO{ ;'wfg{
rfxg'x'G5 eGg] ;f]Rg / j'‰mg ;xof]u k'¥ofpF5 .
o sfuh / snd lbg'xf]; / afFsL lgb]{zgx? k9g'xf]; .
 cfxf/ M zf/Ll/s :jf:ysf] nfuL kof{Kt :j:ys/ vfgf vfg' cfjZos 5 .
pbfx/0fsf] nfuL pBf]uaf6 pTkfbg ePsf] vfgf vfg' eGbf /f;folgs
kbfy{ gxfnL pTkfbg u/]sf] vfg' /fd|f] xf] . To:t} af;L ;8] un]sf]
kmnk'mn–t/sf/L vfg'eGbf tfhf vfg' :j:ys/ x'G5 . kfnL; nufPsf] jf
w]/} kmn]sf] rfdn / d}bfsf] lk7f] vfg' eGbf tfhf cGgx? vfg' clt
:j:ys/ x'G5 . s] tkfO{n] vfg] ug'{ ePsf] vfgfn] k|of{Kt kf]if0f k|bfg
u5{ < tkfO{n] vfg] ug'{ePsf] vfgfx? emNsfpg] lsl;dsf] ;f+s]lts lrq
sf]g'{xf]; jf zAb n]Vg'xf]; .
 :jf:Yo – xfdLn] cfˆgf] z/L/sf] x]/rfx ug{ z/L/nfO{ kof{Kt kfgL,
vfgf / cf/fd lbg' kb{5 . lgoldt ?kdf 8fS6/ jf :jf:Yo sdL{df
hfFrsf]nfuL hfg' /fd|f] x'G5 . lbge/ vfnL /lgl:qmo eP/ a:g' /fd|f]
xf]O{g . ;lqmo / lqmoflzn x'g' /fd|f] xf] . sfd ug]{ , lx89'n ug]{ /
gfRg] ugf{n] xfd|f] z/L/nfO{ alnof] / :k'mt{ agfp5 . tkfO{ w]/}
lj/fdL kg'{eGbf klxn] g} 8fS6/sf]df uO{xfNg' x'G5 < s] tkfO{
;lqmo/k'mlt{nf] x'g' x'G5 < ha tkfO{n] s'g} zf/L/Ls ls|ofsnfk x?
ug'{ kg]{ x'G5 , s] tkfO{n] z/L/ tL lqmofsfnfkx? ug{ ;Ifd x'G5 <
s] tkfO{sf] z/L/ tkfO{n] rfxg'eP hlQs} :j:y 5 < tkfO{sf] :j:Yo
emNsfpg] lsl;dsf] ;f+s]lts lrq sf]g'{xf]; jf zAbdf n]Vg'xf]; .
 v]n M– v]n eGgfn] To:tf ls|ofsnfk x? x'g h'g lqmofsfnfkx? ubf{
tkfO{ dgf]/~hg ldNb5 . ljleGg y'k|} s'/fx?nfO{ v]n eGg ;lsG5 /
kTos JolQmn] ljleGg s'/fx? ug{ ?rfpg5g . v]NgsfnfuL tkfO{

5. aRrf g} x'g'k5{ jf v]Ngsf]nfuL cfgGb dxz''; u/fpg] vfnsf
lqmofsnfjx? ug{sf nfuL jf v]Ngsf]nfuL tkfO{n] ;do lbg'x'G5 < s]
tkfO{n] v]nsf]nfuL lbg'ePsf] ;do kof{Kt 5 < s] tkfO{n] v]n
v]Ngsf]nfuL lbg'ePsf] ;dok|lt v'zL x'g'x'G5 < tkfO{n] v]Ng] ug'{
ePsf] v]n emNsfpg] lsl;dsf] ;f+s]lts lrq sf]g'{xf]; jf zAbdf
n]Vg'xf]; .
 cf/fd M– tkfO{sf] x/]s /ftsf] lgGb|fn] tkfO{sf] z/L/nfO{ gofF
lbgsf]nfuL tof/ / tfut k|bfg ub{5 . sd ;'Tg] AolQmx? k|foh;f]
lj/fdL kl//xG5g . lbdfun] /fd|f];Fu ;f]RgsfnfuL, :d/0f ug{sf nfuL,
zfGt /xgsfnfuL / Wofg s]lGb|t x'gsfnfuL lgbfpg' / cf/d ug'{ ctL
cfjZos x'G5 . s] tkfO{ ljxfg p7bf cf/fd ePsf] dxz'; ug'{x'G5 < s]
tkfO{n] zfGt eP/ a:gsf nfuL jf ;fyLx?;Fu s'/fsfgL ug{sfnfuL ;do
ldnfpg'x'G5 < s] tkfO{ cfk'mn] rfx]htL g} cf/fd / zfGt ePsf] dxz';
ug'x'G5 <tkfO{n] lng] ug'{ePsf] cf/fd emlNsg] lsl;dsf] ;f+s]lts
lrq sf]g'xf]; jf zAbdf n]Vg'xf]; .
 tkfO{n] kfgfx?df x]g'{xf]; tkfO{ cfˆgf] hLjgsf] s'g–s'g kIfx?df
v';L x'g'x'G5 ;f]Rg'xf]; . csf]{ ls|ofsnfkdf xfdL lt kIfx?df ;'wf/
NofpgsfnfuL of]hgf agfpg]5f}+ . xfdLn] 5nkmn u/]sf ljleGg
s'/fx? hLjgnfO{ :j:y / :yL/ /fVg] kIfx?;Fu ;DaGwL 5g . crDd
nfUg ;S5 ls ulx/f] rf]6 / cf3ftnfO{ lgsf] kfg{ xfdL s]–s] vfG5f} /
slt cf/fd u5f} eGg] ljifodf s'/fsfgL u/L/x]sf5f} . h] ePtklg tkfO{sf]
hLjgsf] x/]s kIfx? Ps csf{;Fu hf]8LPsf5g . olb tkfO{nfO{ kof{Kt
vfgf 5}g jf tkfO{ c:j:y dxz'; u/L/fVg' ePsf] 5 eg] o;n] tkfO{nfO{
yk tgfj lbG5 . tkfO{nfO{ cfaZos kg]{ ;Dk'0f{ s'/fx?sf] x]/ljrf/ ubf{
tkfO{sf{ ulx/f] rf]6 / cf3ftnfO{ lgsf] kfg{ tkfO{nfO{ Ifdtfk|bfg ub{5
.
:j:y z/L/, :j:y lbdfuL lqmofsnfk2
lqmofsfnfksf] p2]Zo M– ;xefuLx?nfO{ cfˆgf] x]/rfx cem /fd|f];Fu
cfk}mn] s;/L ug]{ eGg] pkfox? ;f]Rg ;xof]u k'–ofpg' o;sf] p2]Zo
xf] .
lgb]{zgx? M– cln w]/} sfuhsf kfgfx? lbg'xf]; olb tkfO{;Fu k|ofKt
ePdf . olb tkfO{ ;Dk'0f{ lqmofsnfkx? Ps}k6sdf ub} x'g'x'G5 eg]

6. ;Dk'0f{ x/kmx? ;d'xnfO{ k9]/ ;'gfpg'xf]; . cGodf af]Ng]j:t' kfn}
kfnf] kf; ug{'xf]; tfsL x/]s AolQmn] cf–cfˆgf] ljrf/ AoQm ug{
;s'g .
 la:tf/} cfˆgf cfFvf aGb ug'{xf]; / tkfO{sf] kfgfdf dflg;sf] cfs[lt
sf]g'{xf]; h;df 6fpsf], xft, hLp / v'66f x'g;S5 . tkfO{n] cfvfF
vf]n]/ cfk"mn] agfPsf] lrq x]bf{ xf;f] nfUg ;S5 . tkfO{n]
agfpg'ePsf] lrqnfO{ k'+g ldnfpg] sf]l;; gug'{ xf]nf, h] 5 To;d}
/dfpg'xf]; / Ps csf{;Fu xf:g'xf]; .
 tkfO{ cfk"mnfO{ v';L / cf/fd /fVg s]–s] ug'{x'G5, ;f]Rg'xf]; < s]
tkfO{ uLt cfpg'x'G5 jf w'g agfpg'x'G5 < s] To:tf] s'g} 7fFp 5
hxfF tkfO{ lx8b} hfg rfxg'x'G5 < s] tkfO{ Wofg jf k|fy{gf
ug'{xG5 <s] tkfO{ gfRg dg k/fpg'x'G5 < oL s'/fx? emlNsg] u/L
tkfO{n] agfpg'ePsf] dflg;sf] cfs[ltdf ;f+s]lts lrq sf]g'{xf]; .
 ca clGtd lqmofsnfksf] af/]df ;f]Rg'xf]; . hLjgsf] s'g–s'g kIfx?df
tkfO{ v';L x'g'x'Gg lyof] < tkfO{ s] s] s'/f ;'wf{g rfxg'x'G5 jf
kl/jt{g ug{ rfxfg'x'G5 < ;fob w]/} s'/fx? x'g ;S5g h] ubf{ tkfO{
klxn] /dfpg] ug'{x'GYof] t/ clxn] tkfO{n] tL s'/fx? ug{ 5f]8g'
ePsf] 5 . s] tkfO{ k]m/L tL dWo s]xL s'/fx? ug{ ;'? ug{;Sg'
x'G5 < tkfO{ cfˆgf] x]/rfxsf] nfuL ug{ rfxg] gofF ls|ofsnfkx?nfO{
emNsfpg] lsl;dsf] ;+s]t jf lrqx? cfˆgf] sfuhdf yKg'xf]; .
u[xsfo{
 tkfO{n] agfpg' ePsf] lrq 3/ nfg'xf]; / s]xL yKg rfxfg'x'G5 eg]
yKg'xf]; .
 csf]{ j}7s a:g' eGbf cuf8L tkfO{ cfˆgf] nflu /fd|f] s'/f ug'{xf]; h:t}
;fyL;Fu a;]/ Ps sk lrof lkpg klg ;Sg'x'G5 . oxfF eGg vf]h]sf] s'/f
s] xf] eg] Tof] lqmofsnfkn] tkfO{nfO{ v';L / cln a9L :j:y agfcf]; .
cfhsf] j}7s s:tf] /xof] <
af]Ng] a:t' lbg'xf]; . ;xefuLx?nfO{ a}7ssf] af/]df s] s'/f dg k¥of] / s]
dg k/]g ;f]Wg'xf]; . ;xefuLx?n] eGg yfn]kl5 ;d"xaf6 sf]xL Pshgfn]
u'nfaL /+usf] d'Nof+sg sfkLdf l6Kk0fL÷;dfnf]rgf n]Vg nufpg'xf]; .
;d'xn] /f]h]sf] ljwL k|of]u u/L a}7snfO{ cGTo ug'{xf]; .