Colour on International Self-Care Day!

A colouring card based on a mandala from the One-Line Journal Card series. Download this below. Includes list of tips! 

A colouring card based on a mandala from the One-Line Journal Card series. Download this below. Includes list of tips! 

Did you know International Self-care Day is this Sunday, July 24?

When I hear the words "self-care" I immediately think of managing stress, which for me, includes getting enough sleep, spending time in the garden, experimenting with new recipes, journalling, and of course, colouring! But what does self-care mean to you?

The 7 Pillars of Self-Care

There are of course, many ways we all practice self-care, not just by managing stress, but by eating healthy foods, being active, etc. The  International Self-Care Foundation, (ISF) who created International Self-Care Day in 2011, specifically outlines these 7 Pillars of Self-Care:

  1. Health Literacy
  2. Mental wellbeing, Self-awareness & Agency
  3. Physical Activity
  4. Healthy Eating
  5. Risk avoidance or mitigation
  6. Good hygiene
  7. Rational and responsible use of self-care products & services

As the ISF notes, "Self-care has many possible entry points, meaning that a person undertaking one aspect of self-care is more likely to see and hopefully undertake other aspects."

Enjoy a colourful reminder of your own commitment to self-care

If you'd like to relax and reflect on ways you might improve your own self-care, here's a new colouring card you can download, below. Enjoy colouring the mandala, while you think about ways you can improve your own quality of life. The card will help you focus on just one thing you could do.

This new download also includes a shorter, edited version of the following list, if you wanted some ideas:

  1. Health Literacy
    • Learn more about The Seven Pillars of Self-Care
    • Increase your knowledge of the major risk factors of cardiovascular diseases, diabetes and of other avoidable risks to health
  2. Mental wellbeing, Self-awareness & Agency
    • List 3 healthy things which help you relax and feel better (ie colouring, pleasure reading, going for walk in nature, aromatherapy, socializing, playing with a pet, etc.)
    • Take a "screen break" one day a week (or even one or two hours a day!)
  3. Physical Activity:  
    • Sit less; stand or move more. Take a break from sitting at least every hour or two. 
    • Find one activity you would enjoy doing.
    • Check out how you can significantly improve your health, fitness, and mood, as well as control your weight and reduce the risk of disease by knowing the World Health Organization's recommendations for physical activity. 
  4. Healthy Eating
    • Think about what fruits and vegetables you really like to eat and how you can have them more often.
    • Even a little planning can go a long way: consider what simple, healthy snacks you could have on hand; keep healthy staples in your fridge and pantry so you can create meals on the fly; or try a formal meal-planner. (I love www.PlanToEat.com
  5. Risk avoidance or mitigation
    • Learn what seven behaviours increase your risk of disease or avoidable death. 
    • If you engage in any high-risk activities, think of one way you could reduce your risk. 
  6. Good hygiene:
    • Next time you wash your hands,  use it as a time to relax! Exhale and take your time. (20 seconds is recommended.)
    • Remember this phrase about safe food handling: "If in doubt, throw it out!" Food poisoning is not only really unpleasant, but can even be life-threatening. 
  7. Rational and responsible use of self-care products & services
    • Read the directions and cautions on the label of any self-care products you are currently using.
    • Call or visit your pharmacist or doctor if you have any questions about any medicines you're using. 

For more information and many more suggestions about how you can improve your own self-care, see the International Self-Care Foundation web site.  Even Prime Minister Trudeau recognizes the importance of International Self-Care Day, and you can read his letter about it, here (opens in a new window.)

Feel free to share this download with others. And have a happy Self-Care Day on July 24 or any day! 

A FREE colouring card based on a mandala from the One-Line Journal series. Also includes a list of the 7 Pillars of Health Care with some specific examples. 

A FREE colouring card based on a mandala from the One-Line Journal series. Also includes a list of the 7 Pillars of Health Care with some specific examples. 


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