“The most fundamental harm we can do to ourselves is to remain ignorant by not having the courage and the respect to look at ourselves honestly and gently. Developing tools and skills for self-care is essential for this journey of self-discovery and healing.”Pema Chödrön
In this second of a five-part series on the fundamental tools that should be in our self-care tool chests when we come from relational trauma backgrounds, we begin by exploring one proverbial drawer: the drawer of the biopsychosocial basics.
What do the biopsychosocial basics even mean?
I gave a high level overview of this in my last piece, but, to reiterate again, the biopsychosocial basics refers to a comprehensive approach to health and well-being that integrates biological (physical health), psychological (mental and emotional health), and social (relationships and support systems) factors.
Think of them like the building blocks of mental and emotional well-being.
They are (fairly obvious) basics that every human should be striving for to be and maintain mental and emotional wellness (whether or not you come from a relational trauma background).
I mentioned in my last piece and here in this more extensive piece, how esteemed psychiatrist Dan Siegel, M.D. does a wonderful job articulating these biopsychosocial basics via the concept of a “Healthy Mind Platter” comprising seven essential mental activities necessary for optimum mental health, similar to a balanced diet necessary for decent-enough physical health.
The biopsychosocial basics that contribute to fundamental self-care.
These activities include sleep, physical activity, focus time, time in, down time, play time, and connecting time, all of which contribute to a well-rounded and healthy mind.
I would build only slightly further on the work of Dr. Siegel to include a few more biopsychosocial basics that contribute to fundamental self-care, including sound nutrition and regular, adequate medical appointments on this list, too.
Now, to help you get actionable and curious about which of these tools are currently in Drawer One: The Biopsychosocial Basics of your own self-care tool chest, I developed this high-level checklist that combines Dr. Siegel’s Healthy Mind Platter with those other key areas I mentioned.
Go through this checklist and, as you do, I invite you to reflect on how frequently or well you engage in each self-care activity by reading them one by one and then asking yourself:
I do this:
- Rarely. I really don’t do this well unfortunately.
- Sometimes I do this but I’m pretty average at it.
- Often! I do this well mostly.
Sound good? Let’s get started.
