EWU logo

    • Apply
    • Academics
    • Athletics
    • Calendar
    • Community
    • About
    • InsideEWU
    • Canvas
  • Skip to primary navigation
  • Skip to main content

Counseling and Psychological Services

Eastern Washington University

  • Home
  • *MindWise Screenings*
  • Services
    • CAPS Services Overview
    • “Let’s Talk”
    • Group Counseling
    • TAO Self-Help Online
    • Biofeedback Services
    • Student Workshop Series
    • CAPS Self-Help Library
    • Trauma Recovery Education at Eastern
  • Resources
    • Online Resources
    • Worried About a Friend
    • Resources for EWU Faculty / Staff
      • Resources for EWU Faculty / Staff Overview
      • Helping Students
        • The Depressed Student
        • The Suicidal Student
        • The Aggressive Student
        • The Anxious Student
        • The Demanding Student
        • The Suspicious Student
        • The Student in Poor Contact with Reality
        • The Violent or Physically Destructive Student
        • The Substance Abusing Student
      • When Counseling May Be Needed
      • Listening Skills
      • Defusing Anger in Others
    • Resources for EWU Parents
      • Resources for EWU Parents Overview
      • Transitions and Letting Go…
      • “From the Parking Lot”
      • Quick Tips for Parents
      • Confidentiality at CAPS
      • How Can I Help My Child From A Distance?
      • Frequently Asked Questions
      • Identity Development
      • Homesickness
      • Holiday Tips for Parents
      • Books for Parents
    • Campus Resources
    • Crisis and Community Resources
  • Self-Help
    • Online Mental Health Screenings
    • Links and Podcasts
    • Diversity and Cultural Resources
    • TAO Self-Help Online
    • CAPS Self-Help Library
    • Self-Help Topics
      • Exam Preparation
      • Reducing Test Anxiety
      • Tips for Managing Stress
        • 15 Styles of Distorted Thinking
      • Tips for Relaxing
        • Active Relaxation
        • Progressive Relaxation
        • Visualization and Use of Imagery
      • Sleep Tips
      • About Dreams
      • Seasonal Affective Disorder
      • 7 Steps to Self-Care and Wellness
  • Suicide Prevention
    • Crisis Checklist
    • Suicide Prevention
      • EWU Self-Harm Response
    • Crisis Resources
  • CAPS Staff
  • “Quote of the Week”

7 Steps to Self-Care and Wellness

  1. Examine your values.  Do what's important to you. Don't sweat the small stuff. Get the leisure time you need to avoid burnout. Use goals for daily living.
  2. Build yourself up.  Have positive 'self-talks.' Discipline yourself not to overreact emotionally to stressful situations. Anticipate life change events and plan for them in advance if possible. Affirm your value.
  3. Learn to relax.  Meditate. Listen to soothing music. Breathe deeply and block out the world twice a day for 15 minutes or so. Pace yourself and give yourself time to recharge.
  4. Exercise regularly.  Three to four times a week for 30-60 minutes a session.
  5. Eat sensibly.  Maintain your normal weight with a low-fat, high carbohydrate diet (or follow the most recent recommendations of health professionals).
  6. Avoid chemical solutions.  Stop smoking. Avoid caffeine. Limit your alcohol and avoid other drugs.
  7. Take control of your life.  Maintain a sense of humor. Delegate responsibility and combat perfectionism. Resist unreasonable demands on your time. Spend time with your family. Nurture your friendships and do things you enjoy. Always keep one foot in something comfortable. Live through your values.
Combating Perfectionism

Thoughts to keep in mind that counteract the need to be perfect:

  • I would like to do my best with this effort, but I do not have to be perfect.
  • I'm still a good person even when I make a mistake.
  • I can do something well and appreciate it, without it being perfect.
  • I will be happier and perform better if I try to work at a realistic level, rather than demanding perfection.
  • It is impossible for anyone to function perfectly all the time.
  • Mistakes are teachers, and we're all getting an education...
List of Affirmations

Compose your own affirmations. Affirmations that work best are short, simple, and positive. Below are examples that have been helpful for others.

  • I'm basically all right as I am.
  • I have worth because I struggle to survive.
  • I have legitimate needs.
  • I am responsible for my life.
  • I accept the consequences of my actions.
  • I feel warm and loving toward myself.
  • I did the best I could at the time.
  • I am letting go of unwise choices in the past.
  • My mere existence proves my worth.
  • I am lovable and capable.

Counseling and Psychological Services
225 Martin Hall
Cheney, WA 99004

Email: capsinfo@ewu.edu
(NON-EMERGENCY USE ONLY)

Phone: 509.359.2366
Fax: 509.359.4283
EWU Spokane: 509.828.1398

Link to CAPS Facebook page  Link to CAPS Instagram pageLink to TAO Online

Regional Crisis Line Phone Number 1.877.266.1818

Eastern Washington University
509.359.6200 • Contact Information
EWU expands opportunities for personal transformation through excellence in learning.
  • About EWU
  • Accessibility
  • Campus Map
  • Visit EWU
  • Diversity
  • InsideEWU
  • EWU Libraries
  • Jobs
  • Campus Locations
  • Canvas
  • Leadership
  • EWU Foundation
  • Privacy Policy
  • Rules Docket

© 2019 Eastern Washington University