FREE Self-Care Resource to Use

A simple tool to feel better, think clearly, and take care of your emotions is here!

Why Use a Self-Care: Thrive Mental Health Planner?

Life can feel busy, confusing, or stressful—especially when adjusting to a new country, language, or job. It’s normal to feel sad, tired, anxious, or overwhelmed sometimes.

The Self-Care Planner helps you:

• Understand your feelings

• Calm your mind

• Feel more in control

• Practice self-care

• Notice what’s working (and what’s not)

You don’t need perfect English. This planner is simple, personal, and for you only. Just write a little each day. It’s like giving your mind a healthy meal.

What’s Inside the Planner?

The planner has different pages to help you reflect and feel better.

1. Weekly Overview

Start each week with a small goal (like “sleep better” or “be kinder to myself”).

You can also track your mood—how you feel each day. This helps you see patterns and triggers.

Example: “I feel low every Monday. Maybe I need more rest on the weekend.”

2. Daily Check-In

Each day, take 5–10 minutes to answer simple questions:

• How do I feel?

• What do I need today?

• What thoughts keep coming back?

• What can I do to feel better?

Write 1 kind sentence to yourself. This helps your brain feel safe and strong.

3. Coping Toolkit

You’ll write what helps you when you feel:

• Sad

• Anxious

• Angry

• Lonely

This is like a “first aid kit” for your feelings. You build your own list of helpful ideas!

4. Self-Care Menu

Self-care means doing things that help your body and heart.

Small examples: drinking water, listening to music, taking a walk.

Big examples: calling a friend, talking to a life coach, cooking a healthy meal.

You’ll choose what works for you.

5. Weekly Reflection

At the end of the week, write:

• What went well?

• What was hard?

• What did I learn?

• What can I try next week?

This helps you grow and feel proud of yourself.

Tips for ESL Learners

• Use simple words. You don’t need long sentences.

• Write in your own language or in English—both are okay!

• Make this planner your safe space—no judgment.

• Use it daily or weekly—whatever works best for you.

Final Thought

Mental health is like physical health. If you care for it every day, it gets stronger.

The Self-Care Planner helps you listen to your emotions and care for your mind. It’s your personal guide to feeling better, one day at a time. It is available as a free download at https://mailchi.mp/3e8b190da0d1/free-resource

You’re not alone—and you’re already doing something powerful by learning, reflecting, and growing. If you would like more guidance, email aspireusacoaching@gmail.com