Burnout-Questions & Answers | Distress Management | Stress Breakers | Checklist for Physical, Emotional, and Spiritual Self-Care | Listening-A Link to Intimacy | Making Time to Tackle Stress Checklist for Physical, Emotional, and Spiritual Self-Care by Elizabeth Hanson Hoffman, Ph.D. Physical Maintain adequate nutrition with three meals daily and snacks (as needed). Sleep six to eight hours each night Exercise fifteen to twenty minutes a day, three times a week. Follow a daily personal care routine. Use only a minimum of sugar and caffeine. Receive weekly therapeutic massages. Balance work and leisure activities. Maintain regular physical and dental checkups. Emotional Identify compulsive behaviors and begin a program of recovery. Pay attention to defenses and use them less automatically. Identify and express feelings in a healthy, assertive manner. Avoid blame, self-pity, and self-righteousness. Avoid extremes and all-or nothing thinking. Start aimimg for the mid-range. Develop trust in yourself and others. Recognize boundaries and maintain them with others. Remember that no is a complete sentence. Laugh and express joy. Play and have fun with friends. Use stress-reduction techniques instead of smoking. Experience intimacy and tenderness in relationships with other people. Go for therapy to help process feelings and, if needed, work through unresolved grief. Accept reality. Focus on what people do, not what they say. Stop trying to control and fix others. Give less advice and fewer explanations. Protect yourself from abusive and destructive relationships. If struck seek professional help. Spiritual Express gratitude for life's gifts. Acknowledge a Power greater than yourself. Pray, meditate, or both, read inspirational material, etc. Live in the present, unhurried and not preoccupied. Practice compassion and forgiveness for yourself and others. Acknowledge humility in not having the "right" answers. Laugh and express joy. Play and have fun. Enjoy art and music. Notice miracles in nature. Transform loneliness into quiet and peaceful solitude. Experience intimacy and tenderness in relationships with other people. Use the Serenity Prayer to experience a sense of well-being. Attend Twelve Step meetings and work a spiritual program in those groups, in a religious community, etc. Burnout-Questions & Answers | Distress Management | Stress Breakers | Checklist for Physical, Emotional, and Spiritual Self-Care | Listening-A Link to Intimacy | Making Time to Tackle Stress