the four elements

of self-love
journaling template
a 6 day journaling template designed to
expand awareness, discover personal
roadblocks, and awaken the possibility
of unconditional self-love.

www.copeholic.com
@rachel_havekost
the Four Elements of
Self-Love
Self-love is made up of four
different elements:

self-care
self-compassion
self-acceptance
self-respect

Over the next 5 days, you will

encounter journaling prompts
and exercises to help you
discover which elements come
naturally and more readily than
others. You will also gain access
to tools and practices to
strengthen and enrich your
relationship to each of these
parts. By the end of the 5 days,
you will feel a more whole and
holistic sense of self-love, and
come to understand the ways in
which you can lead a fuller, self-
loving life.

www.copeholic.com
@rachel_havekost
 the Four Elements of
Self-Love
DAY ONE

elemental analysis
In the next page, you'll see a ven diagram with all four of
the self-love elements. The intersection of the four elements
is self-love, which occurs when the four elements are fully
balanced.

Before engaging in the following days of prompts, it's

important to analyze where you are now. This will help you
see where you have strengths, where there is room to
grow, and you'll be able to reflect on the progress you
make in this week of journaling.

On the following page, you'll be asked to assess what ways

you are already practicing each element of self-love. You
can find examples of ways each element is practiced on
page 5. Then, you'll be asked to reflect on the analysis.

www.copeholic.com
@rachel_havekost
 the Four Elements of
Self-Love
DAY ONE

elemental analysis
in each section, list
ways in which you
practice each of Self-Care
these elements. For
some examples, go
to page 5.

Self- Self-
Respect Compassion

SELF-LOVE

Self-Acceptance
www.copeholic.com
@rachel_havekost
 the Four Elements of
Self-Love
DAY ONE

elemental analysis
Self-Care
examples for each
element
Hygiene
Cooking
Housework

Self-
Nutrition Self-
Respect
Organization
Movement
Compassion
Boundaries
Affirmations
Saying No
Positive Self-Talk
Value Work
Solid Belief System SELF-LOVE Self- Forgiveness
Kindness/Gentleness
Honoring Feelings
Empathy
Active Communication
Removing Judgments
Asking for Help
Shadow Work
Self-Analysis
Owning Faults/Flaws
Not Pretending to be someone else
Responsibility for Self
Learning to Apologize

Self-Acceptance
www.copeholic.com
@rachel_havekost
 the Four Elements of
Self-Love
DAY ONE

elemental analysis
In the space below, reflect on what you learned. What
areas are you more skilled in? Which areas were difficult to
fill in? How does this illuminate your current experience of
self-love, and where you hope to go?

www.copeholic.com
@rachel_havekost
 the Four Elements of
Self-Love
DAY TWO

self-care
Self-care is the foundation of all self-love elements. Self-
Care is all about tendon to the most basic, physical, and
biological human needs:

Physical Care (movement, nutrition, hydration)

Shelter Care (cleaning, organizing, fixing the home)
Brain Health (reading, learning, meditating)
Personal Care (hygiene, skincare, pleasure)

These are things that we do, or try to do every single day.

They are the foundation of all other self-love elements:
Without true care for our basic needs, and without it
coming from a truly loving place, it will be very difficult to
engage in any of the higher-level Self-Love elements.

This is why Self-Care is the most popular and mainstream

“self-love activity”—it’s the one we cannot do without, and
is also the most tangible and physically accessible.

On the next page, you'll be asked to list all the ways in

which you currently practice self-care, and to brainstorm
new ways to practice.
www.copeholic.com
@rachel_havekost
 the Four Elements of
Self-Love
DAY TWO

self-care
write out all your
self-care activities check off completed
on this top row activities throughout the day
DATE

www.copeholic.com
@rachel_havekost
 the Four Elements of
Self-Love
DAY THREE

self-respect
In the next page, you'll see a blank table with two columns:
Values and Actions.

First, make a list of your values. These are core belies,

systems, or codes of conduct that you want to feel you live
by. In the right column, list one way you can act that lives
out that value.

For example, if I value friendship, an action I could write is

"check in with my friends."

Once you've made both lists, go through and place one or

more of the following labels: A blue star for "I do this now."
A green star for "I used to do this." And a yellow star for
"I'd like to start doing this."

When you finish, you'll have a clear blueprint for new ways
to begin living your values, which is an exercise in self-
respect.

(you can find a full list of values

on page 9.)
www.copeholic.com
@rachel_havekost
 the Four Elements of
Self-Love
DAY THREE
VALUES ACTIONS

www.copeholic.com
@rachel_havekost
 the Four Elements of
Self-Love
VALUES LIST
Authenticity Fame Peace

Achievement Friendships Pleasure

Adventure Fun Poise

Authority Growth Popularity

Autonomy Happiness Recognition

Balance Honesty Religion

Beauty Humor Reputation

Boldness Influence Respect

Compassion Inner Harmony Responsibility

Challenge Justice Security

Citizenship Kindness Self-Respect

Community Knowledge Service

Competency Leadership Spirituality

Contribution Learning Stability

Creativity Love Success

Curiosity Loyalty Status

Determination Meaningful Work Trustworthiness

Fairness Openness Wealth

Faith Optimism Wisdom

www.copeholic.com
@rachel_havekost
 the Four Elements of
Self-Love
DAY FOUR

self-compassion
Today you'll be asked to write a letter to yourself. This is an
excellent exercise in self-compassion, and serves two jobs.
First, the experience of writing the letter instills self-compassion
into the psyche. Second, it serves as a tangible resource to
draw on in times of stress, and can be re-read whenever you
need some extra softness.

On the next page, write yourself a letter. Use the following

suggestions to get you in a compassionate zone:

Think about any stress, pain, or suffering you are in now, or

may experience in the future/regularly experience. Write
yourself a loving letter to soothe this pain.

How would someone who loves you dearly speak to you?

What language would you use if you were writing to your

childhood-self?

What are some loving words you really need to hear today, and
how can you be gentle, kind, and wise in your delivery?

What would your older self write to you today?

www.copeholic.com
@rachel_havekost
the Four Elements of
Self-Love
DAY FOUR

self-compassion

www.copeholic.com
@rachel_havekost
 the Four Elements of
Self-Love
DAY FIVE

self-acceptance
Self-Acceptance contributes to self-love. And it also is a key
factor in deep, visceral connection.

When we start to fully accept ourselves, we change. People

see us differently. We show up with less armor. We make
fewer exaggerations.

We show up more present, more available to hold space, &

genuinely prepared for relationship & connection.

Today's prompt is all about leaning into the parts of

ourselves we have pushed away or lost.

In the next page, you'll be invited to re-connect with lost,

old, or wounded parts of self.

www.copeholic.com
@rachel_havekost
 the Four Elements of
Self-Love
DAY FIVE

self-acceptance
Are there ways you behaved as a child that you learned were
not acceptable? How have you suppressed that part of
yourself?

Who are you not fully yourself around? What parts of yourself
do you hide when you're with them?

What did you used to embody that you no longer do? Why did
you stop embodying that way of being?

www.copeholic.com
@rachel_havekost
 the Four Elements of
Self-Love
DAY FIVE

self-acceptance
In what ways can you begin to re-integrate these lost parts of
self?

What changes do you need to make in your life in order to fully

show up as your whole self?

What's one action you can take today to re-invite some of these
old parts to come back into your consciousness and show up?

www.copeholic.com
@rachel_havekost
 the Four Elements of
Self-Love
DAY SIX

elemental analysis pt 2.
in each section, list
NEW ways in which
you can practice Self-Care
each of these
elements after this
week of journaling.

Self- Self-
Respect Compassion

SELF-LOVE

Self-Acceptance
www.copeholic.com
@rachel_havekost
 the Four Elements of
Self-Love
DAY SIX

elemental analysis pt. 2

In the space below, reflect on what you have learned this
week. How has your understanding of self-love changed?
How has your understanding of yourself changed? What
hopes do you have for yourself as you continue on your
journey of self-healing and self-love?

www.copeholic.com
@rachel_havekost
 the Four Elements of
Self-Love
DAY SIX

Thank You!
Thank you so much for downloading this journaling
template. It is my hope that you found it insightful,
supportive, and healing.

If you're craving more, I have several other free templates

on my website, and dozens of tips for coping on my
instagram.

If you share any of your journaling discoveries, I want to

see them!

Feel free to tag me @rachel_havekost on instagram or use

the hashtag #TheSelfHealersJournal

Thank you from the BOTTOM of my heart.

XO -Rachel
www.copeholic.com
@rachel_havekost