“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. 

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.

Biopsychosocial Basics Self-Care Tool Chest Evaluation Checklist:

 

Physical Self-Care

1. Sleep: Copious amounts of research shows that sleep is crucial for cognitive function, emotional regulation, and overall well-being. So how well are you tending to yours? 

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.

 

2. Nutrition: We’ve all heard it before but it bears repeating, consuming a diet rich in fruits, vegetables, healthy fats, nuts, and fish (such as the Mediterranean diet) is associated with a reduced risk of developing psychiatric symptoms like depression and anxiety. Conversely, a Western diet high in processed foods increases this risk. Is this a priority for you? 

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.

 

3. Physical Exercise: Regular exercise releases endorphins, which help reduce stress and improve mood. Studies have shown that individuals who engage in regular exercise experience fewer days of poor mental health and significant reductions in symptoms of depression and anxiety. What’s your relationship to movement like?

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.

 

4. Regular Health Check-Ups: Did you know that routine health check-ups are positively associated with life satisfaction, positive emotions, and self-regulation? So tell me, do you prioritize this? 

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.

 

Psychological Self-Care

5. Focus Time (Dr. Siegel’s Suggestion): Focused time, a concept coined by Dr. Siegel, shares overlap with meditation training which has been shown to improve emotion and attention regulation, reduce anxiety, and enhance cognitive performance. How often are you doing this? 

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.

 

6. Time In (Dr. Siegel’s Suggestion): Time in, as I understand it, shares overlap with meditation programs which can reduce negative dimensions of psychological stress. Do you make time for this?

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.

 

7. Down Time (Dr. Siegel’s Suggestion): Studies have shown that engaging in leisure activities that do not have specific goals, such as reading or napping, can lead to improved mental health. Do you do this? If so, how often?

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.

 

8. Play Time (Dr. Siegel’s Suggestion): Depending on how you define “play time,” research has long shown that everyday creativity, which involves engaging in activities like drawing, cooking, or writing with a creative intent, is linked to positive psychological health.

Do you do this? If so, how often?

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.

Social Self-Care

9. Connecting Time (Dr. Siegel’s Suggestion): Social connections play a crucial role in psychological well-being. The presence of strong social networks and support can, as studies show us, reduce stress, enhance psychological well-being, and lower the risk of psychological distress, including depressive symptoms and anxiety. How often do you center this as a priority?

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.

 

10. Support Systems: Longitudinal data from multiple studies have confirmed that social networks and support play a significant role in mental health maintenance over time. So how well are you centering and strengthening support systems in your own life? 

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.

Biopsychosocial Basics: Further reflection:

Use this list of questions to think through how frequently or well you do each of your foundational self-care activities. After reviewing each section, consider the following prompts:

• What small changes can I make to improve any of these self-care routines?
• Which areas need more attention and how can I address them?
• What specific steps can I take to better incorporate these practices into my daily life?

By addressing these questions and integrating these basics, you can better fill “drawer one” of your self-care toolkit and enhance your overall well-being.

And now I’d love to hear from you:

Did this worksheet feel helpful to you as you begin to think about the biopsychosocial basics in your own self-care tool chest? Which of these tools do you do particularly well and which one might need a little more time and energy to develop? What might you choose to do to build that tool further?

If you feel so inclined, please leave a message so our community of 30,000 blog readers can benefit from your share and wisdom.

Finally, as you contemplate beginning relational trauma therapy to recover from your own trauma symptoms, I would strongly encourage you to work with a licensed mental health professional who is also trained in an evidence-based trauma modality (like EMDR).

If you’re in California or Florida and ready to begin high-quality, trauma-informed therapy, my team and I at Evergreen Counseling can help. Book a complimentary consultation with our clinical intake director, and she’ll match you to the therapist who’s the best fit for you personally, clinically, and logistically. (It may even be me!)

Wherever you live, join the waitlist for my upcoming course, “Fixing the Foundations.” It’s designed to transform entrenched survival patterns into authentic inner steadiness through a multi-phase, neuroscience-backed approach.

Want to go even deeper? Take my free quiz to discover more about your relational blueprint. Once you do, I’ll add you to my mailing list so you’ll receive my twice-monthly “Letters from Annie”—personal stories, expert insights, and gentle guidance for your healing journey.

These newsletters are the only place I share intimate glimpses into my own life, the resources helping me right now, words that uplift me, and practices that nourish me—exclusively for my subscribers.

Sign up to stay connected, enjoy behind-the-scenes looks, and get support that goes beyond what I post on my website.

Thank you for being here. Until next time, please take such good care of yourself. You’re so worth it.

Warmly,

Annie

References

Siegel, D. J. (n.d.). The healthy mind platter. Dr. Dan Siegel. https://drdansiegel.com/healthy-mind-platter/

Scott, A., Webb, T., James, M., Rowse, G., & Weich, S. (2021). Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Medicine Reviews, 60. https://doi.org/10.1016/j.smrv.2021.101556.

Rucklidge, J., & Kaplan, B. (2016). Nutrition and Mental Health. Clinical Psychological Science, 4, 1082 – 1084. https://doi.org/10.1177/2167702616641050.

Carson, J. (2018). Exercise for a healthy mind. Nature Human Behaviour, 2, 717 – 717. https://doi.org/10.1038/s41562-018-0443-z.

Hajek, A., Bock, J., & König, H. (2018). The use of routine health check-ups and psychological factors—a neglected link. Evidence from a population-based study. Journal of Public Health, 26, 137-144. https://doi.org/10.1007/s10389-017-0840-1.

Menezes, C., Couto, M., Buratto, L., Erthal, F., Pereira, M., & Bizarro, L. (2013). The Improvement of Emotion and Attention Regulation after a 6-Week Training of Focused Meditation: A Randomized Controlled Trial. Evidence-based Complementary and Alternative Medicine : eCAM, 2013. https://doi.org/10.1155/2013/984678.

Goyal, M., Singh, S., Sibinga, E., Gould, N., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D., Shihab, H., Ranasinghe, P., Linn, S., Saha, S., Bass, E., & Haythornthwaite, J. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis.. JAMA internal medicine. https://doi.org/10.1001/jamainternmed.2013.13018.

Morton, D., Hinze, J., Craig, B., Herman, W., Kent, L., Beamish, P., Renfrew, M., & Przybylko, G. (2020). A Multimodal Intervention for Improving the Mental Health and Emotional Well-being of College Students. American Journal of Lifestyle Medicine, 14, 216 – 224. https://doi.org/10.1177/1559827617733941.

Cropley, A. (1990). Creativity and mental health in everyday life.. Creativity Research Journal, 3, 167-178. https://doi.org/10.1080/10400419009534351.

Kawachi, I., & Berkman, L. (2001). Social ties and mental health. Journal of Urban Health, 78, 458-467. https://doi.org/10.1093/jurban/78.3.458.

Olstad, R., Sexton, H., & Søgaard, A. (2001). The Finnmark Study. A prospective population study of the social support buffer hypothesis, specific stressors and mental distress. Social Psychiatry and Psychiatric Epidemiology, 36, 582-589. https://doi.org/10.1007/s127-001-8197-0.