Self-Care: Strategies for Psychology Graduate Students 
In 2012, Myers et al. published an article exploring self-care practices and perceived stress among graduate level psychology students. The sample population composed of 488 students within psychology graduate programs throughout the United States. The researchers utilized the following assessments to measure appropriate self-care strategies: o Sleep Hygiene Index: 13-item self-report indicating frequency of sleep-related behaviors o Multidimensional Scale of Perceived Social Support: 12-item self-report on a Likert Scale indicative of perceived social support o Emotion Regulation Questionnaire: 10-item self-report on a Likert Scale exploring emotional regulation strategies o Philadelphia Mindfulness Scale: 20-item self-report measures two levels of mindfulness which are acceptance and awareness o Perceived Stress Scale: 14-item self-report on a Likert Scale assessing current perception of stress levels within the past month Byers et al. (2012) found sleep hygiene, social support, emotional regulation, and mindful acceptance are significantly associated with stress reduction self-care strategies for psychology graduate students.
| 5 Sleep Hygiene Tip |  |
| 1. Avoid caffeine, nicotine, and alcohol near bedtime as these substances begin metabolizing after sleep onset leading to disruptive arousal (Thorpy, 2014). 2. Refrain from consuming large meals and beginning dietary changes before retiring to the bedroom. 3. Ensure a relaxing bedtime routine by resolving emotionally upsetting topics and activities; thus bringing tranquility to bed. 4. Establish that your bedroom is for sleeping. Watching TV, listening to music and other activities are for other rooms. 5. Assure your sleeping environment is comfortable, relaxing, and inviting for a much deserved rest. | |
| 5 Social Support Improvement Suggestions |  |
| 1. Release unhealthy relationships. Free yourself from mentally, emotionally, and physically harmful ties with others and yourself. You may be able to maintain a healthy balance within your relationships by incorporating sound time management (BC Partners of Mental Health and Addictions Information, 2011). 2. Take appropriate social risks. Seek and introduce yourself to new people by going to informal gatherings such as support groups, recreational courses, and volunteer positions. 3. Be patient. Building social support can take time. Meeting many new people may be necessary to find few people you can feel comfortable sharing intimate thoughts and feelings. 4. Capitalize on your current support. Effectively indicate your needs to others by being specific without assumptions or demands. Try to graciously utilize support from a variety of social systems. 5. Care for your social support. Be a good friend, lover, and reciprocal support source for others. Maintain your contact providing empathetic listening and appreciation for your strong social support. | |
| 3 Emotion Regulation Processes |  |
| 1. Emotions are often viewed as being cyclical. Our thoughts, feelings, and behaviors are all linked and can be formed into a maladaptive mode of functioning. Appropriately changing portions within your thinking, feeling, and behavioral cycle can lead to improved coping skills to better handle situations (Vivyan, 2010). 2. E-Motion (Elicit Motion) can be thought as our bodies receiving and moving as coping strategies. When your bodies unhealthily react to situations, you can alter your reactions thus have an altered healthier emotion. For example, people often react to sadness by withdrawing and decrease activity with others. Rather than feeling sad, you can alter their reaction by engaging in social support and increasing enjoyable activities. 3. Image Manipulation may be useful to reduce discomforting feelings. Images based on memories or other sources often triggers strong emotions. Imagining placing distressful images on a TV screen can help manipulate the image and experienced emotions. By using an imaginary remote control, you can minimize the image, give it a new soundtrack, or replace the image thus relieving discomfort and elevating your mood. | |
| 3 Mindful Acceptance Practices |  |
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Harris (2009) describes Acceptance and Commitment Therapy (ACT) as an approach to being mindful without formal meditation. Similar to going to the gym, many people know mindfulness practices are beneficial, yet few people consistently sustain their meditation exercises. Here are some mindful acceptance practices that can help allow space for painful feelings, thoughts, and urges, to come and go without strife. |
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1. Verbally repeat negative self-judgments over and over until they become meaningless sounds and become detached. 2. Imagine negative self-judgments in the voice of a silly cartoon character singing to the tune “Happy Birthday” becoming defused from intrusive thoughts and feelings. 3. Silently thank your mind in gratitude for interesting negative self-judgments and continue remaining mindful and accepting life’s present moments. |
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References BC Partners of Mental Health and Addictions Information (2011). Wellness module 3: Social support. Canadian Mental Health Association. Retrieved from http://www.heretohelp.bc.ca/sites/default/files/wellness-module-3-social-support.pdf Harris, R. (2009). Mindfulness without meditation. HCPJ [Web blog post]. Retrieved from http://www.actmindfully.com.au/upimages/Mindfulness_without_ meditation_–Russ_Harris–_HCPJ_Oct_09.pdf Myers, S. B., Sweeney, A. C., Popick, V., Wesley, K., Bordfeld, A., & Fingerhut, R. (2012). Self-care practices and perceived stress levels among psychology graduate students. Training And Education In Professional Psychology, 6(1), 55-66. doi:10.1037/a0026534 Thorpy, M. (2014). Sleep hygiene. National Sleep Foundation. [Web blog post]. Retrieved from http://sleepfoundation.org/ask-the-expert/sleep-hygiene Vivyan, C. (2010). Emotion regulation. Cognitive Behaviour Therapy Self-Help Resources: GET Self Help. [Web blog post]. Retrieved from http://www.getselfhelp.co.uk/emotionregulation.htm
I earned a Bachelor’s degree in Psychology, and I am working to graduate this December with a Master’s degree in Counseling Education both from the University of South Florida. Upon graduation, I also will be able to hold the National Certified Counselor credential. Currently, I am a Counseling Intern atAspire Health Partners, Inc. My interests lie within co-occurring mental health and substance abuse disorders. I look forward to providing care and engaging in the lifelong learning process.