Fiona Rogerson, Trauma and Perinatal Counselling, and HypnoBirthing

6 Step Weekly Self Check-in Guide

fiona rogerson counsellor self care

6 Step Weekly Self Check-in Guide


The mental load can be incredibly heavy… children, partner, work, friendships, parents… checking in on everyone around you, making sure needs and wants are being met.  It’s all too easy to lose sight of our own needs and wants.  And it’s this that often leads to feelings of resentment, anger, anxiousness or frustration.

When’s the last time you checked in on yourself? When’s the last time you took a look at your own needs?

Do you know how to do that?

Use this 6-step guide to check in with yourself at the end of every week and set yourself up for the week ahead.


Step 1 – I notice…

Take a minute to slow down, pause, and notice what has happened in your life this week.

Step 2 – I feel…

Acknowledge what you feel in this moment as you reflect upon your week.  Identify and label each emotion.  Refer to this useful tool to help you.

Step 3 – I release…

Express those emotions in a healthy way, releasing those emotions from your mind and body even if only for a moment, through journaling, movement, creating or talking.

Step 4 – I need…

Acknowledge what needs went unmet this week – whether they be physical, emotional, spiritual, professional or psychological

Step 5 – I commit…

Commit to filling those gaps and meeting your needs in those areas over the coming week with small achievable tasks.

Step 6 – I celebrate…

Acknowledge your achievements and accomplishments from the week, big and small.


Make this simple strategy a part of your Friday or weekend routine and commit to acknowledging and meeting your own needs.

Fiona x


My name is Fiona Rogerson and I am an ACA accredited trauma and perinatal Perth counsellor and Hypnobirthing (Mongan Method) Educator. I work with women and men to overcome emotional and psychological hurdles surrounding traumatic experiences, as well as conception, pregnancy, postpartum, parenting and identity.  I am also available to provide professional development training and workshops to various organisations.  I am based south of the river in Perth, in Success and Bedfordale, also working online.  To work with me, email at or phone 0402 017 425 or message via my contact page.

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