ECOMAP AND SELF CARE 1
Ecomap and Self-Care Plan
Ashley Countryman
School of Behavioral Sciences, Liberty University
Legend:
The thicker the line, the stronger
the relationship.
The larger the arrow, the more
energy given or received.
Tenuous ------
Stressful / / /
Broken // // //
ECOMAP AND SELF CARE 2
Ecomap
Self-Care Ecomap Reflection
Ashley-ME
Rick- Biological
father
Jeannie-A
friend
Kelsey- Best
Friend
Brian- My ex
husband
Bayleigh- My
daughter
Rochelle-
Work friend
Crystal- My
twin sister
Mary/Tommy-
Mom & Dad
Dustin-
younger
brother
Trai-My
husband
Pine Belt-
Work
Church
Grocery
store
Fishing
To see
friends and
family
Bank
CASA-
Volunteer
work
ECOMAP AND SELF CARE 3
Introduction
Taking care of myself is something I have come to realize is not just important, but
necessary, especially as life gets fuller with work, school, and family. Over time, I have noticed
that when I do not pause to check in with myself, I end up feeling overwhelmed, stressed, or
even disconnected from the people and activities that matter most. That is where the Ecomap
has been helpful for me. It gives me a clear picture of my life by showing who and what is giving
me energy and support, and what might be draining me or adding stress. Looking at it in this
way makes it easier to see the balance, or sometimes the imbalance, of where my time and
attention are going.
Thinking about the relationships in my life and where I put my energy helps me be more
intentional with my self-care. It helps me recognize where I need to adjust and how I can put
more focus on the things that truly help me feel grounded. For me, this means choosing habits
and connections that leave me calmer, happier, and healthier, not just in one area of life but
across all areas: personal, professional, social, and spiritual.
Relationships That Support Me
The person who supports me the most is my husband, Trai. He is more than just my
husband; he is truly my best friend. He is the one I can lean on when life feels heavy and the
first person I want to share good news with. Trai gives me a safe space to talk about anything,
and I know he will listen without judgment. His support takes away a lot of stress and helps me
feel grounded, cared for, and understood. He also encourages me to go back to school and
pursue my goals, reminding me that I am capable of balancing everything I want to achieve.
Knowing he will help me when it comes time for field placement hours, assignments, or
any challenges that pop up makes the process feel much more manageable. Having Trai by my
side makes everyday challenges feel lighter and everyday moments feel more meaningful. His
support is not only emotional but also practical, giving me the confidence to keep moving
forward in my personal, professional, and academic life.
ECOMAP AND SELF CARE 4
My twin sister, Crystal, is also a huge part of my support system. She is someone I can
always count on, especially when life starts to feel overwhelming or spirals out of control. She
has a way of lifting me and reminding me of my strengths when I start to doubt myself. She tells
me the truth, even when it is hard to hear, and she stands by me no matter what. Knowing that
she has my back gives me confidence and helps me manage life’s challenges.
Beyond just emotional support, Crystal encourages me to keep pushing forward and
reminds me to take care of myself when I get too busy with work, school, or family. Her
presence in my life provides reassurance that I am not facing struggles alone, and it motivates
me to keep striving toward my goals. Having her support makes challenging times feel more
manageable and joyful moments even more meaningful.
My daughter, Bayleigh, is my world. We talk every day, and I try to be there for her in any
way I can. Seeing her grow and supporting her goals inspires me to take care of myself so I can
be my best for her. She motivates me to keep moving forward, even on tough days, and reminds
me why maintaining balance in life is so important. Knowing that I can be a positive role model
for her makes all the effort I put into self-care feel worthwhile and meaningful.
My ex-husband, Brian, was abusive, and dealing with him is stressful. I must set clear
boundaries to protect my mental health while still talking to him when I need to, especially
because he is Bayleigh’s dad. That is why I added Brian to my Ecomap with dashes, to show that
this relationship is stressful for me.
My dad, Rick, left when we were kids and has not been supportive, so our relationship is
strained. I added him to the Ecomap the same way, with dashes, to show the stress he brings
into my life. These relationships are hard for me, and I must be careful about how I manage
them so I can stay balanced and take care of myself.
Some of my friendships are a little mixed. Kelsey, my best friend for the past three years,
is amazing. She listens without judgment, and we really support each other no matter what. I
can call her when I am having a rough day, and she always knows how to lift me. Her family
ECOMAP AND SELF CARE 5
loves me like I am one of them, and we go on vacation every year together as a big family. They
show me what unconditional love and friendship truly are.
Then there is Jeannie. She used to be my best friend, but life has taken us in different
directions. I still care about her, but I must be careful because sometimes she takes more than
she gives. She is also a heavy drinker and has walked away from church. These are two things
that are hard for me, as Christ is at the center of my life. As a recovering addict, I must be aware
of the things that I am around, not to take that path again. I am learning to appreciate the good
parts of our friendship while also protecting my energy and making sure I am not drained or
dragged down by it.
At work, Rochelle is my go-to person. She is my assistant and always goes above and
beyond to help me. Even though our relationship is mostly professional, having her support
makes my job so much more manageable and less stressful. I can rely on her to help me stay
organized, tackle tasks, and handle challenges that come up, and that makes an enormous
difference in my day-to-day work. I added her to my Ecomap with a solid line to show that she is
a strong and reliable source of support in my professional life.
My parents, Mary and Tommy, are still very important to me. I love them both, and our
connection has always been steady. Visiting my mom can be a little harder sometimes because
of her drinking after battling cancer, but our relationship remains strong and meaningful. I
added them to my Ecomap with a thin black line to show this steady, supportive connection. My
brother, Dustin, and his family are nice, and we get along well, but we are not close. Our
relationship is not bad by any means; it is just not as strong as the one I have with my sister. I
added him to my Ecomap with a dashed line to reflect that while we have a positive connection,
it is not as tight or involved as some of my other family relationships.
Places That Affect My Self-Care
Work is one of the places I spend most of my week. It can be stressful at times, but
having Rochelle’s support makes it easier. Knowing I have someone I can rely on helps me feel
ECOMAP AND SELF CARE 6
less overwhelmed and keeps me organized. I genuinely love what I do, and that makes each day
easier. When you can get up and do the one thing that you love, it makes work feel less like
work and more like something more natural.
Home is important to me. Being with Trai brings me so much comfort, and even though
Bayleigh has her own place now, spending time with her always makes me happy. Home is
where I can truly relax, recharge, and connect with the people I love most. I do my best to keep
it a peaceful space, even when life feels hectic or stressful. On top of that, having my farm is
such a blessing. Taking care of the animals and enjoying the life we have built here brings me so
much joy every day. I feel thankful because this really does feel like answered prayers, and I try
to hold on to that gratitude whenever I am at home.
Church and spiritual activities play a big role in my wellness. Going to church helps me
feel grounded and gives me the space to reflect, recharge, and focus on growing spiritually. It
also connects me with a community that lifts me and supports me when I need it most. I think
back to the times when I prayed just to feel more connected, and now I can truly say I am.
Singing in the choir and spending time with my church family give me a real sense of belonging
and peace that I carry with me into everyday life. Being part of this community reminds me that
I am not alone and that there are people who genuinely care about me and my well-being.
Going fishing, visiting friends’ houses, or joining in on community events can be fun and
relaxing, but I have learned to be more selective about where I go. Crowded or stressful
environments do not really help me with self-care, so I stick to places that feel safe and positive.
Over time, I have also cut back on how many people I keep close, and I have realized that having
the right people and things around me is enough. Staying focused on what truly supports me
helps me put self-care first and stay balanced, even when life gets busy.
Integrating My Self-Care Plan
Looking at my Ecomap really helped me see where I need to focus on self-care and how
to keep myself balanced. Physically, I want to stay active, so I plan to exercise at least three
ECOMAP AND SELF CARE 7
times a week, even if it is just a short home workout or a walk on my own. Psychologically, I
enjoy journaling and talking to the people closest to me, like Crystal and Kelsey, whenever I am
feeling stressed or overwhelmed.
Socially, I just want to keep close to the people who matter most to me. That means
making time with my daughter, Bayleigh, because I really love being with her, and keeping up
with Crystal and Kelsey so those friendships stay strong. At work, I try to stay on top of things
and set good boundaries, so I do not get burned out. It makes a big difference for me.
Spiritually, going to church every week helps me feel grounded, calm, and centered.
I turned these goals into a personal SMART plan to make sure they are realistic and
something with which I can stick with. For example, I plan weekly calls or video chats with
Bayleigh so we can stay close. I use my planner to stay on top of work assignments, which helps
me feel less stressed. Working out three times a week feels doable for me, and it helps both my
body and my mind. I also try to journal for about 10–15 minutes a day because it gives me
space to work through my feelings. Going to church every week keeps me grounded spiritually.
All these little steps help me stay focused on what matters most and keep balance in my life.
SMART Plan
SELF-CARE PLANNING FORM
CARE AREA S.M.A.R.T. GOALS
Specific, Measurable,
Achievable, Realistic, and Time-
limited
ACCOUNTABILITY MEASURE
Physical Care I will take the
prescribed medicine
each morning within 30
minutes of waking up.
I will eat three balanced
meals or healthy snacks
a day.
I will complete at least
25 minutes of physical
activity daily
I will use a pill organizer
to track and stay
consistent.
I will keep nutritious
snacks and meal
options available at
home.
I will share daily
progress updates with
a friend for
accountability
ECOMAP AND SELF CARE 8
Psychological Care I will write in my journal
for at least 10 minutes
each evening before
bed.
I will limit nonessential
screen time to no more
than 2 hours per day.
I will write and recite
three positive
affirmations each day
I will reflect weekly on
journal entries and note
progress.
I will use a tracking app
to monitor and review
daily usage.
I will write affirmations
down daily and check
them off once
completed.
Spiritual Care
I will spend at least 10
minutes each day in
prayer.
I will read at least one
chapter of the Bible
each day.
I will engage in daily
worship by listening
to or singing worship
music
I will set a daily alarm
to stay consistent. I
will write down the
chapter and verse
read each day to
track progress.
I will use a calendar to
mark off completed
worship time.
Social Care
I will video chat with
my daughter at least
four times each week.
I will organize and
take part in one game
night with friends
each month.
I will attend at least
one community event
or outing two times
per month
I will schedule calls in
my phone calendar
and track consistency.
I will plan the event
and confirm with
friends.
I will keep a calendar
of scheduled events
and mark attendance.
ECOMAP AND SELF CARE 9
Professional/Volunteer Care
I will actively serve as
a CASA volunteer and
meet with foster
parents and children.
I will complete all
assigned work tasks
on time each week. I
will stay organized
with schoolwork and
meet all deadlines for
assignments
I will plan meetings
with the foster parents
to make sure specific
dates and times work
for them.
I will use my desk
calendar to list weekly
tasks that are due on
each date.
I will write down
weekly assignments in
my tracker and review
them daily.
Conclusion Making my Ecomap really helped me see
my life more clearly. It showed me who lifts me up,
which relationships are harder, and the places that
affect my well-being. Trai, Crystal, Bayleigh, and
Kelsey are my main support, while with people like
Brian, Rick, and Jeannie, I have learned I need healthy
boundaries. Home, work, and church are the places
that recharge me and keep me strong, so I try to be
mindful about how I spend my time in other spaces.
Seeing it all laid out like this gives me a good guide
for my self-care and SMART goals, and it helps me
stay balanced in my physical, emotional, social,
professional, and spiritual health.
Focusing on the people who support me and the environments that build me up helps
me live a more balanced and healthy life. I am reminded of Philippians 4:13, which says, “I can
do all things through him who gives me strength” (New International Version Bible, 2011/2023).
That verse encourages me that with faith, being intentional, and leaning on my loved ones, I
have the strength to take care of myself and handle life’s challenges. My Ecomap and SMART
ECOMAP AND SELF CARE 10
plan help me put this into practice every day, giving me confidence to focus on my health, my
family, and my spiritual growth.
Reference
New International Version Bible. (2011/2023). Zondervan. (Original work published 1978)
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