Member Login

Optimum Self-Care Quiz

Here’s a simple quiz to get you thinking about things that you can do to look after yourself better.

Many of us with CFS/ME forget, or never learned, to do this well. This quiz applies to everyone, so some things may not always be possible for you, but all are proven aids to well-being, and most can be done in small steps.

Give yourself a score to see how much you are doing now, and check it with the possible totals. You can return to the quiz occasionally to see how you’re doing, and to remind yourself of other possibilities.

Never-0     Rarely-1     Sometimes-2     Consistently and regularly-3

Physical Self-Care

» Eat regularly (breakfast, lunch, dinner, healthy snacks)

» Eat healthy foods

» Drink plenty of water

» Undertake physical activity/exercise regularly, but to your personal baseline

» Use preventative medical, dental and psychological care

» Use medical care when needed

» Take time off work when ill

» Receive massages

» Do enjoyable, physically active things sometimes

» Take time to be sexual

» Get enough sleep

» Wear clothes you like

» Take vacations

Maximum 39

Mental Self-Care

» Engage in personal therapy to resolve past and present traumatic stress

» Learn to be less anxious

» Maintain self-respect

» Make time away from demands of life or others

» Write in a journal

» Read literature for pleasure

» Do something at which you are not an expert or not in charge

» Let others know different aspects of you

» Be curious

» Say no to extra responsibilities

» Decrease stress in your life

 Maximum 33

 Emotional Self-Care

» Connect with others whose company you enjoy

» Stay in contact with the people that matter in your life

» Laugh

» Cry

» Play with animals

» Play with children

» Identify & seek comforting activities, people, relationships and places

» Express anger via social action (letters to media, donations, gatherings)

Maximum 24

Spiritual Self-Care

» Spend time in nature

» Find your spiritual connection or community

» Cherish optimism and hope

» Be open to not knowing

» Sing

» Pray

» Spend time with children/pets

» Be open to inspiration

» Cultivate gratitude

» Meditate

» Listen to music

» Engage in creative activity

» Practise Yoga

» Try liturgical dance or other spiritual body movement

» Notice experiences of awe

» Be mindful of what is happening in your body and around you

»Make your own meanings from difficult phases of life

» Practice forgiveness & reconciliation

» Seek truth

Maximum 57


And, for those who are still able to work, or are returning to work:

 Workplace Self-Care

» Take time to eat lunch away from your desk or work space

» Take time to connect with your co-workers

» Make quiet time to allow yourself to complete tasks

» Identify projects or tasks that are exciting or rewarding

» Set yourself limits with clients and colleagues

» Balance your workload so that you are not overwhelmed

» Arrange your workspace so that it is comfortable and comforting

» Have regular supervision and consultation to guide you

» Negotiate for your needs (benefits, pay, well-being days)

» Join a peer or individual support group

Maximum 30

 Grand Total 183

How are you doing?

Have you any tips that have helped you with your own self-care and that you think might help other members?

Are there any listed here that you find particularly difficult?

We’ll include tips in our future newsletters, along with advice and articles on how to implement them, so please send them to:


Posted on Tuesday, October 4th, 2016