In this series, we've explored what self-care really means, why it feels so hard even when you genuinely want it, and how therapy can help you build practices that actually stick. Each of those conversations pointed to the same truth: before you can change how you care for yourself, it helps to get honest about where you are right now.

That's what this post is for.

A self-care assessment is not a test. It's not a measure of how well you're doing or how much work you have ahead of you. It's simply a pause. A chance to look across different areas of your life with curiosity instead of judgment, and notice where you're showing up for yourself and where you might need more support.

This assessment was inspired by the work of The Loveland Foundation, an organization committed to mental health access and healing for communities of color. We've expanded it to reflect the themes of this series, including the mind-body connection and nervous system awareness that are central to the work we do at Takoma Therapy.

How to Use This Assessment

Rate yourself on each item using the scale below. There are no right or wrong answers. Move through it gently, and notice what comes up as you go.

1 = I do this poorly or rarely 2 = I do this okay or sometimes 3 = I do this well or often

Physical Self-Care

• Go to preventive medical appointments (checkups, dental, etc.)
• Take care of personal hygiene
• Wear clothes that help me feel good about myself
• Rest when I am sick or tired
• Move my body in ways that feel good
• Eat foods that help me feel nourished

Emotional Self-Care

• Talk about my problems with someone I trust
• Participate in hobbies
• Recognize my strengths and accomplishments
• Allow myself to feel a range of emotions
• Journal or reflect on my feelings
• Notice when I am overwhelmed before I reach a breaking point
• Respond to my own distress with kindness rather than criticism

Mind-Body Awareness

• Pay attention to what my body is telling me when I am stressed
• Allow myself to slow down when my body signals it needs rest
• Practice mindfulness or present-moment awareness
• Spend time in stillness without feeling the need to be productive
• Notice tension, fatigue, or discomfort in my body rather than pushing through

Spiritual Self-Care

• Spend time in nature
• Pray, meditate, or practice stillness
• Reflect on what gives my life meaning
• Act in alignment with my values

Social Self-Care

• Ask others for help when I need it
• Spend time with people who nourish me
• Have meaningful or stimulating conversations
• Set boundaries in relationships that drain me
• Allow myself to receive support from others without guilt

Professional Self-Care

• Advocate for fair pay, benefits, or support
• Say no to excessive new responsibilities
• Take breaks during the workday
• Engage in projects or work that feels meaningful
• Make time for professional growth or creativity

What to Do With What You Notice

Sit with your responses for a moment before moving on. Some areas may have felt easy to rate. Others may have brought up discomfort, resistance, or even grief for what you haven't been able to give yourself.

All of that is information worth paying attention to.

Use these reflection prompts to go a little deeper:

• What patterns did you notice across different areas of your life?
• Where are you already showing up for yourself, even in small ways?
• Where might you need more support, permission, or compassion?
• Are there areas where your scores reflect practical barriers, or do they point to something worth exploring?
• What would make self-care feel more doable or more yours?
• What is one goal, big or small, you can commit to over the next week?

What Your Scores Are Really Telling You

If you noticed consistent lower scores in certain areas, those scores are simply pointing you toward where more care is needed. As we explored earlier in this series, difficulty with self-care often reflects years of survival patterns, nervous system responses, and learned beliefs about what you deserve.

Lower scores in emotional self-care may point to difficulty processing feelings or asking for support. Lower scores in mind-body awareness may suggest your system has been running on overdrive for so long that slowing down feels unfamiliar or even unsafe. Lower scores in social self-care may reflect boundaries that have never felt safe to set.

These patterns make sense given what you've been through. And they can shift with the right support.

A Starting Point for Something New

This assessment is meant to open a conversation, with yourself, and if you're in therapy, with your therapist. It's a way of saying: here is where I am right now. Here is what might need some gentle attention.

Self-care grows slowly, and it grows best when it's rooted in understanding rather than pressure. We hope this gives you a clearer picture of where to begin.

In our next post, we'll get practical with tools you can actually use, including how to build your own self-care kit for different moments and needs.

If you're in the Takoma Park, Silver Spring, Washington DC, or Maryland area and looking for support understanding your self-care patterns, Takoma Therapy offers trauma-informed, creative and thoughtful therapy for individuals, adolescents, and children. We work with people navigating anxiety, burnout, stress, and the deeper patterns that make caring for yourself feel out of reach. Contact us today to learn more.

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