Discussion Board 4: Self-care Strategies and Plan

1. After reading one or more articles on cultural-relational theory, provide a definition and share four significant takeaways from one or more articles that you think are important for your self-care.

From Melissa McCauley’s, “Relational-Cultural Theory: Fostering Healthy Coexistence Through a Relational Lens”, is a theory developed to understand the complexity of human relationships, leveraging ideas of connection and disconnection, besides identifying and exploring the social implications of psychological theory. The argument is that relationships cannot be isolated from the larger culture. The four significant takeaways from the article are: a) individuals are socially constructed by relationships. The theory proposes that the relational nature of human beings drives them to “grow through and toward connection”. When all those involved participate actively, it results in mutual development of what Jean Baker Miller terms as “growth-fostering relationships”. The relationships support healthy functioning and flourishing. b) Connection is a profound human need, and this is supported by neuroscience. All individuals have the capacity to promote their empathic possibilities, and potential to experience healthy relationships. c) Mutual empathy is also necessary in creating relationships that promote personal growth and collective well-being. The relational process brings together emotional and rational aspects. d) Large cultural and systemic factors include relationships, and that calls for a broader perspective on personal interactions. Considering the influences can help create more compassionate and informed responses to relational dynamics.

2. Evaluating my time made me realize how much of my day is spent at work, school, and family responsibilities, leaving limited time for myself. While I prioritize productivity, I have noticed that neglecting breaks usually results in fatigue and stress. Consequently, I will try to set aside intentional moments for rest and personal growth to maintain balance. I already incorporate some self-care strategies into my routine, such as ensuring adequate sleep, taking short walks to clear my mind, and maintaining a balanced diet. I also enjoy calming Swahili and Kalenjin gospel music to relax during my commute. To add more self-care to my life, I will set aside 10-15 minutes in the morning or evening for mindfulness meditation and deep breathing exercises. I will also connect more with family and friends within and outside the state.

3. Last week, I focused on improving my mental and emotional wellness through short mindfulness sessions and deep breathing exercises into my daily routine. The year has started on a high, and thus I have not managed to be active in all the days. However, for next week, I want to focus more on actualizing the resolutions for last week by having 10-15 minutes of the exercises, and doing at least 30 minutes of physical activity at least four days a week. I also intend to improve my sleep hygiene by having regular bedtime and reducing screentime before bed.

4. This week’s focus on relationships made me realize how important it is to set boundaries and communicate effectively to maintain balance and reduce stress. A specific area I want to enhance for my self-care is assertive communication. I plan to practice expressing my needs and concerns more confidently at work, especially when managing my workload. I will try to build stronger connections with colleagues by being more intentional about checking in with them and offering support. These relationships can create a more positive and collaborative work environment. I will also continue being vigilant for signs of a toxic workplace and try advocating for respectful communication.