THE SWISS CHEESE MODEL OF SELF-CARE
Building Layers of Support Around Ourselves

Self-care does not have to be perfect to be protective.

This practical resource adapts the idea of the Swiss Cheese Model into an easy-to-understand self-care framework. Every layer of support can have gaps. Sleep can be disrupted, relationships can feel strained, stress can increase, routines can disappear and our usual coping strategies may not always be available. When we rely on only one layer, it can leave us vulnerable when that layer is under pressure.

Inside the resource, readers explore five areas of support: physical, emotional, mental, social and meaning/spiritual wellbeing. It explains how several small, imperfect layers can work together, how to recognise when the “holes” are beginning to line up, and how to strengthen support without turning self-care into another source of pressure.

The PDF includes:
• a clear explanation of the Swiss Cheese self-care metaphor
• five layers of wellbeing and practical examples
• a layer check-in worksheet
• guidance for recognising cumulative stress
• small-step ideas for repairing weakened layers
• a personalised self-care planning worksheet
• a “difficult day” low-demand plan
• a weekly layer review
• books and trusted resources
• a personal message from Maggie

The guide also explains that James Reason's original Swiss Cheese Model was developed in the context of systems safety and accident prevention. This resource uses the layered principle as a self-care metaphor rather than presenting it as the original psychological model.

A useful resource for anyone who feels they “should be coping better” and needs a gentler, more realistic way to think about support, resilience and everyday wellbeing.

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Until next time, give yourself Space to Breathe.

Maggie
Space to Breathe Therapy

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