Wellness for writers, self-care, grace, sustainable living… no matter what we call it, the truth is that it’s important for us to find ways to be healthy both body and soul.
Wellness can be especially tricky for writers at times since we’re often isolated, dealing with criticism both from ourselves and others, and overall engaging in emotionally draining work.
So let’s make sure to be taking care of ourselves!
Note: If you are in crisis, there is help available to you! You are not alone. Please connect with emergency services around you or contact these numbers where trained staff can help.
- National Suicide Prevention Lifeline: 1-800-273-TALK (8255) or Live Online Chat
- SAMHSA Treatment Referral Helpline: 1-877-SAMHSA7 (1-877-726-4727)
This worksheet is not to replace personal or professional advice. If you’re having a hard time, I’d encourage you to contact a counselor or other professional for support.
Today I’m walking us through a wellness worksheet that’s similar to something I used back when I worked as a case manager. I’ve found this worksheet helpful for both myself and others.
I say this is wellness for writers, but really anyone can (and should) use it. 🙂
Being aware of our own health and wellness patterns helps us increase activities that promote positive health, and it can teach us when we need to reach out and ask for help.
Feel free to download the free PDF and print out your own worksheet or use these questions however you like!
Things to consider when filling out this sheet: time use, overall emotions, thought patterns, interactions with family, interactions with others, engagement in activities, overall energy levels, sleep, food and drink, alcohol and drug use, risk taking behaviors, aggressive or regressive behaviors, avoidance behaviors, and any personal triggers.
My Wellness Worksheet
We’re all different and so this exercise should look different for all of us!
I’ve included some writing prompts as well as examples of some answers below, though this is by no means an exhaustive list. Try to be as specific as possible with your answers, and remember, there are no right or wrong answers here! This is for you.
What does my life look like when I’m at my best?
What are words, activities, emotions, or thoughts you have when life is great?
Think of times when you’d say you were doing well in life. What does that look like for you?
Example:
Feeling positive about life/ upbeat and cheery, enjoying time with family and friends, participating in fun activities, being productive in some form of work, spending time outside or active, learning new things, feeling thankful, strong/healthy.
What activities am I doing regularly at my best?
Focusing specifically on activities, what are you doing when life is going well? Try to think of both big and small activities here- often they’re all important.
Example:
Getting enough sleep, eating well/drinking enough water, showering, both spending time with positive people and spending time alone, being active, spending time outside, journaling, praying, reading and writing, listening to music.
What are early warning signs I’m not doing great?
Try to think about small changes you may make when you’re no longer feeling awesome. Often these early signs are small changes that are easy to overlook.
Being able to recognize these early warning signs can be super helpful in breaking negative mental patterns before they gain momentum.
Example:
Not excited about activities you like, not taking care of health/hygiene, increased or decreased desire to eat or drink, poor sleep, less interactions or awareness of others, sensitive to light/noise/criticism, body aches and pains, increased resentment or criticism of others/negativity, avoiding interactions with others, feeling tired, negative and anxious thoughts.
What activities can help me feel better?
When we’re having a bad day, what makes it better?
These strategies can prevent bad days from turning into months (or years) of bad days.
Example:
Take a walk, journal, talk with a friend, do a favorite activity, drink some tea, list things you’re thankful for, listen to music, watch a favorite movie, do something active or productive, get out of the house.
What are signs I’m really struggling or entering crisis mode?
How do you know when things are getting worse than a bad day?
If you are in crisis (especially if there is risk of harm to self or others), how do you know?
Example:
Not participating in activities, not wanting to go places, overwhelmed by loud noises, easily upset, critical of self and others, recurring thoughts of self-harm and suicide, negative/fatalistic/anxious thinking patterns, thoughts that keep going when trying to sleep, wanting to cry or lash out at others, risky behaviors, poor sleep, alcohol or drug use/risky behaviors, not wanting to be feel better.
What can I do at this point to move back to wellness?
If you recognize this is where you are, it’s time to make changes and ask for help.
Sometimes we don’t even want to be better but trust me, we’ll be glad we took steps in that direction.
Often at this point it can be very hard to participate in activities that help us improve our mental health. Even the smallest things can be a battle.
But we aren’t alone, change is possible, and we can do this!
Example:
Be honest with others about mental health/feelings, participate in activities even if you don’t feel like it, eat healthy and get sleep, drink water, structure our time more, ask for people to check in with you, talk with someone who has experience with mental health (ie: friend, warmlines, therapist, other professional), remove triggers or temptations from home (alcohol, drugs, weapons, pictures of your ex), create a visual reminder of your commitment to wellness or something that is encouraging.
Who can I ask for help or what assistance is available to me?
How can I access this?
Friends, family, and sometimes even casual acquaintances are often more willing to help than we think. Asking someone to chat for a bit can be a good first step to opening up more.
In person talks can be really helpful, but sometimes talking online is easier for a variety of reasons.
Find what works for you.
Maybe you don’t have anyone you can think of to talk to right now. I get that. I’d highly suggest you chat with someone through one of these resources below.
- Warmlines: “a peer-run listening line staffed by people in recovery themselves”
This is a great resource for non crisis situations where you just need someone to talk with. - National Suicide Prevention Lifeline: 1-800-273-TALK (8255) or Live Online Chat
- SAMHSA Treatment Referral Helpline: 1-877-SAMHSA7 (1-877-726-4727)
Is there anything I want to add or subtract in my life to increase my overall wellness?
Let’s commit to work on living healthy and well both body and soul.
I’d encourage you to write down the answers to these questions- it can be super helpful to refer back to them from time to time.
Wellness for writers (and for everyone!!) is something I’m super passionate about and if you ever have questions or want to chat more, feel free to send me a note or leave a comment below.
Wherever you’re at with your wellness today, I hope you can find good ways to take care of yourself. You are worthwhile and precious and I believe in you!
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