Review sessions at 12 weeks, 6 months & 12 months after the course

The aim of these three sessions is to assess the ability of participants to engage in self care activities.

By the end of this activity you will be able to:

review your ability to apply self care skills and to work on behaviour changes required to develop these skills further
maintain the skills learnt over time
ensure that you are receiving the most appropriate guidance and support based on your individual needs
continue to use self care support resources as appropriate
continue to use self care support networks and to contribute to supporting others in the networks
identify healthcare changes still required and make further plans to maintain control over your own health

REVIEW SESSIONS

These review sessions will take place at 12 weeks, 6 months and 12 months after the course. The reviews will involve open discussions around changes that have taken place for you since you completed the course. The trainer will offer each person the chance to share their experiences and they will make a note of the changes that have happened over the past weeks or months. Barriers which may have prevented you from making changes will also be discussed.

By now Self Care Support Networks (SCSN) should be well established and you should have good knowledge of NHS and non-NHS self care support resources that are available locally. The trainer will explore your use of these services and determine if signposting is appropriate and effective.

At each of these reviews you will be asked to complete your self assessment questionnaires, so you can assess and monitor your own progress.

If you experience any difficulties between review sessions please contact the trainer.

SELF CARE ASSESSMENT TOOL 1 - SELF CARE QUESTIONNAIRE

Review at 12 weeks after the course

Date (12 weeks after your course): ____________________________________________

In the right-hand column, write down the score (from the key below) that best matches how you feel about each of the statements shown in the table.

Key

a.	I occasionally give myself something nice like a present or treat
b.	I make time to do relaxing activities
c.	I believe it is necessary to be selfish at times
d.	I like it when others look after me when I am ill
e.	I plan events in my life that I can look forward to, such as holidays or outings
f.	Every day I make sure I have some time to do something pleasurable for myself
g.	I make a point of looking after my appearance and health
h.	I like it when someone gives me a present or compliments me on something I’ve done
i.	can praise myself if I think I have done a good job
j.	I feel in control of my life, I do not simply live my life according to what other people want
k.	I make a point of eating a healthy diet and I do not skip meals
l.	I deliberately do exercise and keep myself physically fit
m.	I deliberately make time to build friendships with people I like
n.	I make time to take part in absorbing, meaningful hobbies and activities
o.	Sometimes I have to put my own needs first which means I may have to hurt others
p.	I can say ‘no’ when other people make demands on me

Reference: Powell, T (2000) The Mental Health Handbook. Speechmark Publication.

SELF CARE ASSESSMENT TOOL 1 - SELF CARE QUESTIONNAIRE

Review at 6 months after the course

Date (6 months after your course): _________________________________________________

In the right-hand column, write down the score (from the key below) that best matches how you feel about each of the statements shown in the table.

Key

a.	I occasionally give myself something nice like a present or treat
b.	I make time to do relaxing activities
c.	I believe it is necessary to be selfish at times
d.	I like it when others look after me when I am ill
e.	I plan events in my life that I can look forward to, such as holidays or outings
f.	Every day I make sure I have some time to do something pleasurable for myself
g.	I make a point of looking after my appearance and health
h.	I like it when someone gives me a present or compliments me on something I’ve done
i.	can praise myself if I think I have done a good job
j.	I feel in control of my life, I do not simply live my life according to what other people want
k.	I make a point of eating a healthy diet and I do not skip meals
l.	I deliberately do exercise and keep myself physically fit
m.	I deliberately make time to build friendships with people I like
n.	I make time to take part in absorbing, meaningful hobbies and activities
o.	Sometimes I have to put my own needs first which means I may have to hurt others
p.	I can say ‘no’ when other people make demands on me

Reference: Powell, T (2000) The Mental Health Handbook. Speechmark Publication.

SELF CARE ASSESSMENT TOOL 1 - SELF CARE QUESTIONNAIRE

Review at 12 months after the course

Date (12 months after your course): _____________________________________________

In the right-hand column, write down the score (from the key below) that best matches how you feel about each of the statements shown in the table.

Key

a.	I occasionally give myself something nice like a present or treat
b.	I make time to do relaxing activities
c.	I believe it is necessary to be selfish at times
d.	I like it when others look after me when I am ill
e.	I plan events in my life that I can look forward to, such as holidays or outings
f.	Every day I make sure I have some time to do something pleasurable for myself
g.	I make a point of looking after my appearance and health
h.	I like it when someone gives me a present or compliments me on something I’ve done
i.	can praise myself if I think I have done a good job
j.	I feel in control of my life, I do not simply live my life according to what other people want
k.	I make a point of eating a healthy diet and I do not skip meals
l.	I deliberately do exercise and keep myself physically fit
m.	I deliberately make time to build friendships with people I like
n.	I make time to take part in absorbing, meaningful hobbies and activities
o.	Sometimes I have to put my own needs first which means I may have to hurt others
p.	I can say ‘no’ when other people make demands on me

Reference: Powell, T (2000) The Mental Health Handbook. Speechmark Publication.

SELF CARE ASSESSMENT TOOL 2 - SELF ESTEEM SCALE

Review at 12 weeks after the course

Date (12 weeks after your course): ________________________________________

In the table below, place a tick in the appropriate box to show how much you agree or disagree with each statement. Give only one answer for each statement.

I feel that I’m a person of worth, at least equal to others.

I feel that I have a number of good qualities.

I am able to do things as well as most other people.

I am positive about myself.

On the whole, I am satisfied with myself.

All in all, I am inclined to feel that I am a failure.

I feel I do not have much to be proud of.

I wish I could have more respect for myself.

I certainly feel useless at times.

At times I think I am no good at all.

Reference: Adapted from Rosenberg, M (1989) Society and the Adolescent Self Image. Revised edition, Wesleyan University Press.

SELF CARE ASSESSMENT TOOL 2 - SELF ESTEEM SCALE

Review at 6 months after the course

Date (6 months after your course): ___________________________________________

In the table below, place a tick in the appropriate box to show how much you agree or disagree with each statement. Give only one answer for each statement.

I feel that I’m a person of worth, at least equal to others.

I feel that I have a number of good qualities.

I am able to do things as well as most other people.

I am positive about myself.

On the whole, I am satisfied with myself.

All in all, I am inclined to feel that I am a failure.

I feel I do not have much to be proud of.

I wish I could have more respect for myself.

I certainly feel useless at times.

At times I think I am no good at all.

Reference: Adapted from Rosenberg, M (1989) Society and the Adolescent Self Image. Revised edition, Wesleyan University Press.

SELF CARE ASSESSMENT TOOL 2 - SELF ESTEEM SCALE

Review at 12 months after the course

Date (12 months after your course): _____________________________________________

In the table below, place a tick in the appropriate box to show how much you agree or disagree with each statement. Give only one answer for each statement.

I feel that I’m a person of worth, at least equal to others.

I feel that I have a number of good qualities.

I am able to do things as well as most other people.

I am positive about myself.

On the whole, I am satisfied with myself.

All in all, I am inclined to feel that I am a failure.

I feel I do not have much to be proud of.

I wish I could have more respect for myself.

I certainly feel useless at times.

At times I think I am no good at all.

Reference: Adapted from Rosenberg, M (1989) Society and the Adolescent Self Image. Revised edition, Wesleyan University Press.

SELF CARE ASSESSMENT TOOL 3 - ANXIETY SCORE

Review at 12 weeks after the course

Date (12 weeks after your course): __________________________________________

In the table below, circle the score in the right-hand column which best matches how you feel about each statement shown in the table. Choose only one score from the four given for each statement. Please give an immediate response and don’t think too long about your answers. At the end, add up your circled scores. Your trainer will give you feedback on your scores in the session.

I feel tense or ‘wound up’:	‘A’ scores
Most of the time	3
A lot of the time	2
From time to time, occasionally	1
Never	0
I get a feeling as if something awful is about to happen:
Very definitely and quite badly	3
Yes, but not too badly	2
A little, but it doesn’t worry me	1
Not at all	0
Worrying thoughts go through my mind:
Most of the time	3
A lot of the time	2
From time to time, but not too often	1
Only occasionally	0
I can sit at ease and feel relaxed:
Definitely	0
Usually	1
Not often	2
Never	3
I get a sort of frightened feeling like ‘butterflies’ in the stomach:
Never	0
Occasionally	1
Quite often	2
Very often	3
I feel restless as I have to be on the move:
Very much indeed	3
Quite a lot	2
Not very much	1
Not at all	0
I get sudden feelings of panic:
Very often indeed	3
Quite often	2
Not very often	1
Never	0
Total ‘Anxiety’ Score

Reference: adapted from Snaith RP & Zigmond AS (1974) The Hospital Anxiety and Depression Scale Manual. NFER Nelson.

SELF CARE ASSESSMENT TOOL 3 - ANXIETY SCORE

Review at 6 months after the course

Date (6 months after your course): ____________________________________________

I feel tense or ‘wound up’:	‘A’ scores
Most of the time	3
A lot of the time	2
From time to time, occasionally	1
Never	0
I get a feeling as if something awful is about to happen:
Very definitely and quite badly	3
Yes, but not too badly	2
A little, but it doesn’t worry me	1
Not at all	0
Worrying thoughts go through my mind:
Most of the time	3
A lot of the time	2
From time to time, but not too often	1
Only occasionally	0
I can sit at ease and feel relaxed:
Definitely	0
Usually	1
Not often	2
Never	3
I get a sort of frightened feeling like ‘butterflies’ in the stomach:
Never	0
Occasionally	1
Quite often	2
Very often	3
I feel restless as I have to be on the move:
Very much indeed	3
Quite a lot	2
Not very much	1
Not at all	0
I get sudden feelings of panic:
Very often indeed	3
Quite often	2
Not very often	1
Never	0
Total ‘Anxiety’ Score

Reference: adapted from Snaith RP & Zigmond AS (1974) The Hospital Anxiety and Depression Scale Manual. NFER Nelson.

SELF CARE ASSESSMENT TOOL 3 - ANXIETY SCORE

Review at 12 months after the course

Date (12 months after your course): _________________________________________

I feel tense or ‘wound up’:	‘A’ scores
Most of the time	3
A lot of the time	2
From time to time, occasionally	1
Never	0
I get a feeling as if something awful is about to happen:
Very definitely and quite badly	3
Yes, but not too badly	2
A little, but it doesn’t worry me	1
Not at all	0
Worrying thoughts go through my mind:
Most of the time	3
A lot of the time	2
From time to time, but not too often	1
Only occasionally	0
I can sit at ease and feel relaxed:
Definitely	0
Usually	1
Not often	2
Never	3
I get a sort of frightened feeling like ‘butterflies’ in the stomach:
Never	0
Occasionally	1
Quite often	2
Very often	3
I feel restless as I have to be on the move:
Very much indeed	3
Quite a lot	2
Not very much	1
Not at all	0
I get sudden feelings of panic:
Very often indeed	3
Quite often	2
Not very often	1
Never	0
Total ‘Anxiety’ Score

Reference: adapted from Snaith RP & Zigmond AS (1974) The Hospital Anxiety and Depression Scale Manual. NFER Nelson.

MAPPING SELF CARE SUPPORT RESOURCES (SCSR) AND SELF CARE SUPPORT NETWORKS (SCSN) IN YOUR LOCAL AREA

Review at 12 weeks after the course

Date (12 weeks after your course): __________________________________________

Self Care Support Resources available to me in my local area

MAPPING SELF CARE SUPPORT RESOURCES (SCSR) AND SELF CARE SUPPORT NETWORKS (SCSN) IN YOUR LOCAL AREA

Review at 6 months after the course

Date (6 months after your course): _______________________________________

Self Care Support Resources available to me in my local area

MAPPING SELF CARE SUPPORT RESOURCES (SCSR) AND SELF CARE SUPPORT NETWORKS (SCSN) IN YOUR LOCAL AREA

Review at 12 months after the course

Date (12 months after your course): ___________________________________________

Self Care Support Resources available to me in my local area

WHAT DO YOU EAT

Review at 12 weeks after the course

Date (12 weeks after your course): ______________________________________________

Please record everything you ate and drank yesterday (if you were fasting, then record what you ate at the meals when you did eat)

Breakfast
Mid morning
Dinner
Mid afternoon
Tea
Supper
Extra’s

WHAT DO YOU EAT

Review at 6 months after the course

Date (6 months after your course): __________________________________________

Please record everything you ate and drank yesterday (if you were fasting, then record what you ate at the meals when you did eat)

Breakfast
Mid morning
Dinner
Mid afternoon
Tea
Supper
Extra’s

WHAT DO YOU EAT

Review at 12 months after the course

Date (12 months after your course): ____________________________________________

Please record everything you ate and drank yesterday (if you were fasting, then record what you ate at the meals when you did eat)

Breakfast
Mid morning
Dinner
Mid afternoon
Tea
Supper
Extra’s

HOW HEALTHY IS YOUR EATING

Review at 12 weeks after the course

Date (12 weeks after your course): ______________________________________________

The platter below gives daily recommended portions of a healthy balanced diet. A portion in each category is described in the handbook.

Food Platter

Looking at your answers in the exercise about the food you ate, tick the number of boxes in the platter above (one tick per portion of the food you ate in a particular category). Now compare that with the recommended portions mentioned above and see how balanced your diet is.

If appropriate please give 6 possibilities of how you could make your diet more like the balanced diet indicated above.

1 _______________________________	4 _______________________________
2 _______________________________	5 _______________________________
3 _______________________________	6 _______________________________

HOW HEALTHY IS YOUR EATING

Review at 6 months after the course

Date (6 months after your course): _______________________________________________

The platter below gives daily recommended portions of a healthy balanced diet. A portion in each category is described in the handbook.

Food Platter

If appropriate please give 6 possibilities of how you could make your diet more like the balanced diet indicated above.

1 _______________________________	4 _______________________________
2 _______________________________	5 _______________________________
3 _______________________________	6 _______________________________

HOW HEALTHY IS YOUR EATING

Review at 12 months after the course

Date (12 months after your course): ___________________________________________

The platter below gives daily recommended portions of a healthy balanced diet. A portion in each category is described in the handbook.

Food Platter

If appropriate please give 6 possibilities of how you could make your diet more like the balanced diet indicated above.

1 _______________________________	4 _______________________________
2 _______________________________	5 _______________________________
3 _______________________________	6 _______________________________