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If you're feeling a bit wobbly & can't really pin point why, or how to find some balance - can I encourage you to make sure your PIES are in order?
This simple #selfcare tool is perfect during times of overwhelm, or when we're left not knowing how to find our grounding again.
This simple #selfcare tool is perfect during times of overwhelm, or when we're left not knowing how to find our grounding again.
It's basically about getting a broad overview of your current needs, and areas in which your levels of care/activity might be lacking.
NOTE **the suggestions in here (particularly for 'social') may not apply in the current #covid19 circumstances!!**
NOTE **the suggestions in here (particularly for 'social') may not apply in the current #covid19 circumstances!!**
We start with P - Physical.
Have you slept well? Eaten recently? Had some water? Have you been eating things that don't agree with you? Been leaning on caffeine more than is ideal for you? Moved your body? Showered?
Have you slept well? Eaten recently? Had some water? Have you been eating things that don't agree with you? Been leaning on caffeine more than is ideal for you? Moved your body? Showered?
Next is I - Intellectual.
Have you been keeping your brain active? Do you need to create some structure or routine? Would reading an interesting book be good? How about a documentary? Or doing something creative? Do you need more support with studies/work? Would delegating help?
Have you been keeping your brain active? Do you need to create some structure or routine? Would reading an interesting book be good? How about a documentary? Or doing something creative? Do you need more support with studies/work? Would delegating help?
Third is E - Emotional.
Have your emotional needs been taken care of? Do you need a good cry? A hug? Some journalling time? A chat with a friend? Or perhaps some support from a professional? Have you been allowing yourself time & space to feel your emotions?
Have your emotional needs been taken care of? Do you need a good cry? A hug? Some journalling time? A chat with a friend? Or perhaps some support from a professional? Have you been allowing yourself time & space to feel your emotions?
Last is S - Social.
Have you reached out to someone lately? Have you seen/spoken to someone? How about getting outdoors? Writing a letter? Responding to or sending a message to someone? Organising a get together? An act of kindness for another?
Have you reached out to someone lately? Have you seen/spoken to someone? How about getting outdoors? Writing a letter? Responding to or sending a message to someone? Organising a get together? An act of kindness for another?
If it's right for you, you could instead make sure you have your SPIES in order.
Where the PIES remain the same, but that first S = spiritual.
Do you need to pray/meditate? Connect with nature/a higher power? Visit your (version of) church? Perform a ritual? Speak to a mentor?
Where the PIES remain the same, but that first S = spiritual.
Do you need to pray/meditate? Connect with nature/a higher power? Visit your (version of) church? Perform a ritual? Speak to a mentor?
I created this tool when I was struggling & needed something really simple to help me get back on track. I'm sure there are probably other versions of it out there!
I use it ALL the time, especially when I know things are going to be busy or particularly challenging.
I use it ALL the time, especially when I know things are going to be busy or particularly challenging.
The simplicity of it makes it perfect for difficult times, and it's also nice to share with others.
If you say things are tricky, those who also use this tool might ask you about whether your PIES/SPIES are in order - which in turn can begin to take care of that second S!
If you say things are tricky, those who also use this tool might ask you about whether your PIES/SPIES are in order - which in turn can begin to take care of that second S!
You may notice that some areas are easier to tap into than others, or that you may have one completely nailed, but totally neglect another. And that might change/ebb & flow over time.
It's always useful to have a variety of tools in your toolkit.
I hope this one helps!
It's always useful to have a variety of tools in your toolkit.
I hope this one helps!
Tagging in groups that might find this useful!
@AcademicChatter @chron_ac @BathStuServices @bathmind #phdchat #phdlife #academicchatter #selfcare #balance
@AcademicChatter @chron_ac @BathStuServices @bathmind #phdchat #phdlife #academicchatter #selfcare #balance
