Realistic Self-Care Menu

How to use it

1. Look across the menu for options that fit your energy, access, time, and preferences.
2. Choose one action, change an option, add your own, or pass.
3. Include practical needs, boundaries, connection, sensory needs, rest, and no-cost choices.
4. Seek additional support when self-care cannot address an unsafe condition or unmet basic need.

Reflection prompts

• Which options feel realistic rather than expected?
• What barriers make care harder to access?
• What needs action from another person, service, or system?

Facilitator guidance

Frame self-care as one possible support, not a treatment, responsibility to cope with harm, or replacement for safety, healthcare, accommodation, or material resources.

Adaptations & accessibility

• Create low-energy, no-cost, private, social, and sensory-specific menus.
• Replace movement or sensory items with accessible equivalents.
• Include asking for help and reducing demands as valid options.

Review considerations

Standard licensed-clinician, accessibility, and safeguarding review required before use.