Self-care has been defined as:

Self-care provides the foundation for physical health, emotional wellbeing and resilience. A consistent practice of self-care has been associated with improved physical health, psychological wellbeing, emotional regulation and professional effectiveness.

Mindful self-care extends traditional approaches by integrating mindfulness with intentional self-care practices. Rather than simply checking off healthy behaviors, mindful self-care emphasizes paying attention to our internal experiences, recognizing our needs and intentionally responding in ways that support long-term wellbeing and effectiveness.

As described by Cook-Cottone and Guyker (2018):

Mindful self-care is grounded in the theory of positive embodiment—experiencing the body with awareness, appreciation, compassion and respect while recognizing it as a trusted source of information. Rather than pursuing externally defined standards of health or perfection, mindful self-care supports a way of living that strengthens our connection with ourselves, our relationships and our environments.

Research suggests that a regular practice of mindful self-care may reduce stress, improve emotional regulation, decrease burnout, enhance resilience and promote both physical and psychological wellbeing (Cook-Cottone & Guyker, 2018).

Mindful self-care is an ongoing, cyclical process rather than a one-time decision.

The process involves:

1. Mindful awareness that self-care is essential for wellbeing
2. Assessing current areas of self-care
3. Setting intentional self-care goals based on current needs
4. Engaging in mindful self-care practices
5. Reflecting and adjusting as needs, responsibilities and life circumstances change

Rather than striving for perfection, mindful self-care encourages flexibility, curiosity and self-compassion throughout this ongoing process.

The Mindful Self-Care Scale (MSCS) was originally developed by Cook-Cottone and Guyker (2018) as one of the first comprehensive measures designed to assess mindful self-care practices that support positive embodiment. The original measure provided a multidimensional assessment of self-care and has since been used in research, healthcare, education, counseling, psychology and other helping professions.

As research using the MSCS expanded, additional psychometric evaluation provided an opportunity to strengthen the measure while preserving its theoretical foundation. Using contemporary psychometric methods and a large, diverse sample, the Mindful Self-Care Scale 2.0 (MSCS 2.0) was developed to provide a more refined assessment of mindful self-care.

The MSCS 2.0 maintains the original philosophy of mindful self-care while refining the factor structure into eight complementary domains. One of the most important advances is the distinction between mindful awareness—an ongoing way of approaching everyday experiences—and mind-body & meditation, which reflects formal contemplative practices intentionally used to cultivate awareness, self-regulation and positive embodiment.

Together, the eight domains provide a comprehensive framework for understanding the many ways individuals intentionally care for themselves while supporting health, resilience and flourishing.

The Mindful Self-Care Scale 2.0 assesses eight complementary dimensions of mindful self-care. Each domain represents an important aspect of caring for ourselves while supporting positive embodiment and overall wellbeing.

Together, these eight domains recognize that mindful self-care is not a single behavior but an integrated way of living that supports physical health, emotional wellbeing, healthy relationships, resilience and positive embodiment.

The Mindful Self-Care Scale (MSCS) is a family of copyrighted instruments developed by Catherine P. Cook-Cottone, PhD, to assess mindful self-care practices across multiple domains of wellbeing.

The current measures include:

• Mindful Self-Care Scale (MSCS) — Original validated measure (Cook-Cottone & Guyker, 2018)
• Mindful Self-Care Scale 2.0 (MSCS 2.0) — Revised 32-item, eight-domain measure (Cook-Cottone et al., 2025)
• Mindful Self-Care Scale–84 (MSCS-84) — Extended version for comprehensive research and clinical assessment

These instruments are designed for use in research, clinical practice, healthcare, education, supervision and program evaluation.

Copyright © Catherine P. Cook-Cottone. All Rights Reserved.

The Mindful Self-Care Scale (MSCS®), Mindful Self-Care Scale 2.0 (MSCS 2.0®), Mindful Self-Care Scale–84 (MSCS-84®), the Mindful Self-Care Model, scoring procedures, scoring algorithms, interpretation guidelines, manuals, figures, graphics, educational materials and all associated intellectual property are protected by United States and international copyright laws.

No portion of these materials may be copied, reproduced, distributed, translated, displayed, stored electronically, transmitted, adapted, modified, incorporated into another instrument or otherwise used without the prior written permission of Catherine P. Cook-Cottone, except as permitted under applicable copyright law.

Permission is required for all uses beyond personal review, including, but not limited to:

• Research studies
• Clinical practice
• Educational and training programs
• Program evaluation
• Electronic administration (including websites, apps, learning management systems and online survey platforms)
• Translation into another language
• Publication in books, journal articles, dissertations, theses, presentations, manuals or websites
• Inclusion in commercial or non-commercial products or services
• Reproduction of individual items, subscales, response formats, scoring procedures, figures, tables or graphics
• Development of shortened versions or modified versions of the measure

The development, publication, distribution or use of derivative works based on the Mindful Self-Care Scale or the Mindful Self-Care Model is strictly prohibited without the express written permission of Catherine P. Cook-Cottone.

Derivative works include, but are not limited to:

• Modified, adapted, abbreviated or expanded versions of the MSCS
• Rewording, deleting or adding assessment items
• Rearranging or combining subscales
• Creating new measures based substantially on the MSCS item content, factor structure, conceptual framework or scoring procedures
• Translation, cultural adaptation or cross-cultural modification
• Reproducing or adapting the Mindful Self-Care Model, conceptual framework, figures, diagrams, graphics or educational materials
• Incorporating MSCS content into digital applications, artificial intelligence systems, software platforms or commercial products
• Creating substantially similar instruments or derivative assessment tools based upon the copyrighted intellectual property

Permission to develop derivative works is granted only at the sole discretion of the copyright holder.

Requests to use the Mindful Self-Care Scale or related materials should be submitted directly to:

Catherine P. Cook-Cottone, PhD
Professor
Department of Counseling, School and Educational Psychology
Graduate School of Education
University at Buffalo, The State University of New York

Email: cpcook@buffalo.edu

Please include:

• Your name and institutional affiliation
• Which version of the MSCS you wish to use
• The purpose of your project
• Whether the measure will be reproduced, translated, electronically administered or modified
• Your anticipated sample or population
• Whether the project is commercial or non-commercial

Unauthorized reproduction, distribution, translation, modification, electronic administration, creation of derivative works or commercial use of the Mindful Self-Care Scale, the Mindful Self-Care Model or any associated copyrighted materials may constitute copyright infringement and may violate applicable United States and international intellectual property laws.

To preserve the scientific integrity, validity and reliability of the MSCS, official versions of the instrument, scoring materials and related resources are available only through Catherine P. Cook-Cottone or her expressly authorized representatives.

Please cite the appropriate publication when using the Mindful Self-Care Scale.

Cook-Cottone, C. P. (2015). Incorporating positive body image into the treatment of eating disorders: A model for attunement and mindful self-care. Body Image, 14, 158–167. https://doi.org/10.1016/j.bodyim.2015.03.004

Cook-Cottone, C. P., & Guyker, W. M. (2018). The development and validation of the Mindful Self-Care Scale (MSCS): An assessment of practices that support positive embodiment. Mindfulness, 9(1), 161–175. https://doi.org/10.1007/s12671-017-0759-1

Cook-Cottone, C. P., Hotchkiss, J. T., Guyker, W., & Wong, M. Y. C. (2025). Development and interethnic validation of the Mindful Self-Care Scale, Version 2.0—Eight mindful self-care factors and their relationship to present moment-centeredness. Mindfulness, 16(10), 3043–3068. https://doi.org/10.1007/s12671-025-02670-0