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Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310–357.

National Association of Social Workers. (2021). Code of ethics of the National Association of Social Workers. NASW Press.

Neff, K. (2011). Self-compassion: The proven power of being kind to yourself. HarperCollins.

Pargament, K. I. (1997). The psychology of religion and coping: Theory, research, practice. Guilford Press.

World Health Organization. (2020). Guidelines on physical activity and sedentary behaviour. WHO.

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Summary
“Self-care is not a luxury, but a necessity. By practicing physical, emotional, social, spiritual, and academic self-care, I can build balance, resilience, and long-term well-being. My plan will help me grow as both a person and a professional.”

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Motivational quote, person balancing on stones, or wellness wheel.

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My Plan

Set boundaries between work, school, and personal life

Create a realistic study/work schedule

Attend supervision and seek mentorship

Engage in continuous learning and reflection

Why This Matters
“This helps me stay motivated, avoid burnout, and grow as a student and professional.”

Source: NASW (2021) – Code of Ethics

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My Plan

Start Daily prayer and daily reflection

Reading inspirational quotes

Practicing gratitude and acts of service

Why This Matters
“Spiritual care gives me hope, purpose, and strength to cope with life’s challenges.”

Source: Pargament (1997) – The Psychology of Religion and Coping

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Candle, prayer hands, inspirational quote

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My Plan

Spend quality time with my siblings.

Stay connected with close friends

Participate in community and church activities

Why This Matters
“Social connections provide support, reduce stress, and remind me that I am not alone in my struggles.”

Source: Cohen & Wills (1985) – Social Support and Stress

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Family/friends gathering, community group photo.

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My Plan

Journaling daily to process thoughts

Practicing mindfulness and deep breathing

Scheduling quiet reflection time

Why This Matters
“Emotional self-care helps me manage anxiety, improve resilience, and practice self-compassion.”

Source: Neff (2011) – Self-Compassion

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My Plan

Exercise 3–4 times weekly (walking, riding my bike,stretching, light workouts and dancing)

Eat balanced meals which includes breakfast lunch and dinner & drink 8 glasses of water daily drink lesser amount of juice and soda.

Get at least 8 hours of sleep nightly.

Why This Matters
“Taking care of my physical health gives me the energy, focus, and stamina I need to manage stress and stay productive.”

Source: World Health Organization (2020)—Guidelines on Physical Activity and Sedentary Behavior,

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“My name is Franz Westby, a social work student obtaining his bachelor’s degree in social work. I will be doing a self-care plan presentation that highlights the importance of maintaining balance and resilience in my personal and professional life. The goal is to identify strategies that promote physical, emotional, social, spiritual, and academic well-being. A strong self-care plan prevents burnout, enhances productivity, and supports long-term growth.”