Self-Care Journal
A wellness journal produced by The Steve Fund’s Family Support Initiative. www.stevefund.org
This journal is dedicated to YOU and to all the things that bring you JOY. In other words: Your Happy Place.
Who are the people and what are the things, the songs, the foods, the places, and the experiences that make you smile or maybe even do a little “happy dance”? The My Happy Place Journal is filled with reflection prompts and activities to help you answer that question.
Why is this important?
For the best user experience, �please use a computer.
�
Getting Started
Save a copy to your Google Drive �(File > Make a Copy) to type directly into your personal digital journal. Note: You must be signed into a Google account to make a copy, otherwise the option will be greyed out. ��Once the copy is in your personal Drive, you can customize the fonts for your responses, duplicate or delete pages, add your own content, and even password protect your digital journal. �For the best experience, we recommend using the Google Chrome browser on a computer. ��To Zoom in or out: Windows users: Press Control, Alt, and +/- at the same time. Mac users: Press Command, Option, and +/- at the same time.
Journal
The Steve Fund’s
Life can be stressful. If not balanced out, emotions such as sadness and worry can take a toll on our mental health. Knowing what brings you joy and being able to access your happy place can help you manage feelings of anxiety, depression, and stress. This is especially important for young people of color. As you go through the My Happy Place Journal, we hope you will take time to also reflect on aspects of your identity, heritage and culture that bring you joy and help you feel connected to your community.
Our ultimate aim is to see you THRIVE and FLOURISH �by actively practicing joy.
What is your Happy Place? Let’s find out!
What does
mean to me?
“To me, My Happy Place means something that makes me forget about something I was nervous about or stressing over. It’s anything that makes me feel comfortable/peaceful in my surroundings.” ��Ava D., 13 years old
Use this space to describe what �My Happy Place means to you. ��Then, use the photo placeholders to the right to search for or upload images that come to mind when you imagine your happy place!
Example: “Happy” by Pharrell Williams
My Happy Place
Song Name Artist
Playlist
Have you ever noticed that certain songs just put you in a good mood? Music is powerful!
Few things can express emotions like joy, happiness, hope, contentment and excitement the way music can.
Creating a playlist of songs that make you happy and listening to it on a regular basis is not only fun, but can be an important strategy to help you manage feelings such as anxiety, loneliness, and stress.
You know what’s even better? Singing those songs out loud!
�Activity:
What’s on your �Happy Place Playlist? ��Type out your go-to joyful songs, �and link to your favorite music app,
or Youtube for an instant mood
booster!
Interested in learning more? �Take a free quiz to determine your personal character strengths profile at www.viacharacter.org
From VIACharacter.org, VIA Classification of Character Strengths and Virtues �(Peterson & Seligman, 2004)
Character Strengths
Character Strengths are positive parts of your personality that impact how you think, feel and behave.
Scientists have identified 24 character strengths that everyone has the capacity to express in different degrees. Here are a few examples.
Research shows that using your character strengths can help you improve your relationships, enhance health and overall well-being and buffer against, manage and overcome problems.
Bravery
"I act on my convictions, and �I face threats, challenges, difficulties, and pains, despite my doubts and fears."
Creativity
"I am creative, conceptualizing something useful, coming up with ideas that result in something worthwhile."
Hope
“I am realistic and also full of optimism about the future, believing in my actions and feeling confident things will turn out well.”
Humor
"I approach life playfully, making others laugh, and finding humor in difficult and stressful times."
Kindness
"I am helpful and empathic and regularly do nice favors for others without expecting anything in return."
Leadership
"I take charge and guide groups to meaningful goals, and ensure good relations among group members."
Love
"I experience close, �loving relationships that are characterized by giving and receiving love, warmth, and caring."
Love of Learning
"I am motivated to acquire new levels of knowledge, or deepen my existing knowledge or skills in a significant way."
Perseverance
"I persist toward my goals despite obstacles, discouragements, or disappointments."
Spirituality
"I feel spiritual and believe in a sense of purpose or meaning in my life; and I see my place in the grand scheme of the universe and find meaning in everyday life."
Teamwork
"I am a helpful and contributing group and team member, and feel responsible for helping the team reach its goals."
Gratitude
“I am grateful for many things and �I express that thankfulness �to others.”
?
Discovering
Individual Strengths
Family Strengths
Self-Motivation
Determination
Persistence
Courage
Open-Mindedness
Empathy
Positivity
Imagination
Spirituality/Faith
Flexibility
Resilience
Love & Affection
Spirituality/Faith
Communication
Commitment
Belonging
Pride in Cultural Heritage
Appreciation
Mutual Respect
Loyalty
Quality Time Together
Connection to Community
Hopefulness
Athleticism / Physical Fitness
Write your own
Write your own
Write your own
Write your own
Discovering
Consider the strengths below, and then click and drag any that you see in yourself and in your family to the boxes on the right. You can even write some of your own unique strengths!
Strengths I see in myself:
Strengths I see in my family:
Activity:
Knowing your strengths can help you be intentional in improving your well-being. Personal strengths can be defined as unique gifts or “aptitudes” that, when developed through practice, allow a person to master and demonstrate a particular skill.* �Family strengths are relationship qualities that promote the well-being of the family as a whole.
*From HIGH5TEST.com
Working on
Physical
Well-being encompasses four major aspects of our lives: Physical, Emotional, Social & Spiritual. �Here are some tips for keeping each of these areas in balance. Think about some practices
you incorporate into your life in each category and add them in below.
Emotional
Social
Spiritual
Create a
Activity: Use the image placeholders to search for or upload pictures for your vision board. If you need inspiration, think about goals you have for the year or in general, pictures of your hobbies, or quotes that inspire you. Feel free to scale, move, or add more pictures as needed!
Pinterest can be a great resource to search for and save images or quotes that inspire you. Sign in or create a free account and you can create inspiration boards, share them with friends, and even have them on your iPhone home screen for daily reminders.
Activity: �Try making a Pinterest board with quotes �or images that inspire you!
Daily Reminders
Set up a Pinterest widget on your home screen to cycle your inspiration board (or another’s public board that you love) throughout the day. Visit this page for instructions for iOS and Android devices.
Please note: boards have to be public in order to connect to the widget, so please ask an adult for permission first.
What
What fills
When you find yourself feeling burned out or depleted, it’s often because you’ve poured more energy out than �you’ve put in.
Activity:
Think about the things that “fill your cup” and make you feel full and whole, and type those in the cup. Make sure to keep your cup full by doing those things on �a regular basis. Once complete, consider sharing this page with your parent or trusted adult. Then, they can use the activity on the next page to share with you. By knowing what fills each other’s cups, you can strengthen your bond and better support one another.
FOR YOUNG PEOPLE
Some examples:
What fills
FOR PARENTS
As parents and caregivers we pour a lot of ourselves into our families and tend to put ourselves second. �But remember, you can’t pour from an empty cup.
Activity:
Think about the things that “fill your cup” and make you feel full and whole. Make sure to keep your cup full by doing those things on a regular basis. Make sure to keep your cup full by doing those things on a regular basis. Consider sharing this page with your kid. �By knowing what fills each other’s cups, you can strengthen your bond and better support one another.
Some examples:
Interested in learning more? �Learn more about the 5 Love Languages and related books at 5lovelanguages.com/learn
What is my
The concept of the 5 love languages was developed by Dr. Gary Chapman. The premise of The 5 Love Languages® book is quite simple: different people with different personalities give and receive love in different ways. Learning your love language can strengthen and enhance the relationships you have with your family. Take a look at the languages below and think about what yours might be. On the next page, your parent or trusted adult can do the same. �Consider sharing with each other once complete.
Physical Touch
Words of Affirmation
Quality�Time
Gifts
Acts of Service
Being close to someone through physical touch or by being physically close
Examples:
Spoken words of love, praise, positive affirmations, and appreciation
Examples:
Being together, fully present and engaged
Examples:
Giving gifts with love and thoughts about how the other person will enjoy receiving them
Examples:
Doing tasks that help take things off others’ to do lists
Examples:
My love language is:
?
From 5lovelanguages.com
FOR YOUNG PEOPLE
Interested in learning more? �Learn more about the 5 Love Languages and related books at 5lovelanguages.com/learn
What is my
The concept of the 5 love languages was developed by Dr. Gary Chapman. The premise of The 5 Love Languages® book is quite simple: different people with different personalities give and receive love in different ways. Learning your love language can strengthen and enhance the relationships you have with your family. ��Take a look at the languages below and think about what yours might be. On the previous page, your child can do the same. Consider sharing with each other once complete.
Physical Touch
Words of Affirmation
Quality�Time
Gifts
Acts of Service
Being close to someone through physical touch or by being physically close
Examples:
Spoken words of love, praise, positive affirmations, and appreciation
Examples:
Being together, fully present and engaged
Examples:
Giving gifts with love and thoughts about how the other person will enjoy receiving them
Examples:
Doing tasks that help take things off others’ to do lists
Examples:
My love language is:
?
From 5lovelanguages.com
FOR PARENTS
About
To me, family means:
My favorite family memory is:
One activity my family does that
always brings me joy is:
My Stellar
Who are the people who make you feel good about yourself?�� Who’s in your “inner orbit” �or inner circle, and who are the people who support you from �a distance?
�Activity:
Upload photos of the people in your support system. You can move around, add or remove circles to customize your orbit.
As you make friends and have new experiences, your circle may change. Feel free to revisit any time you’d like to update.
Recommended Reading
Coloring can be a relaxing �and stress-reducing activity. ��On the next few pages are coloring sheets you can print out and enjoy.
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