Self-care while working from home

Definition of Self Care

Self-care is an important component of a a school district employee's mental health, but there are misconceptions about what it is. It’s common for those that work in schools to dismiss the self-care movement as “selfish” or “superficial.” But for all of us, self-care is so much more than breakfast in bed or treating yourself to a spa day. It’s about taking care of your health so that you’re prepared to be the best you can be for yourself, our students and their families.

The definition of self-care is any action that you use to improve your health and well-being. According to the National Institute of Mental Illness [1] (NAMI), there are six elements to self-care:

• Physical

• Psychological

• Emotional

• Spiritual

• Social

• Professional

Ideally, a healthy self-care strategy should include an activity that addresses each of these factors every day. That way, you can make sure that every element of your overall health and well-being is taken care of. Self-care activities can be small- to large-scale habits, with examples ranging from eating healthy meals to waking up early every day to do a mindfulness meditation before you start your work from home.

Some of us may make the mistake of confusing self-care with self-indulgence. But unlike self-care, self-indulgent activities don’t have lasting benefits. While self-care helps promote long-term health, self-indulgent habits (like binge watching TV or eating too much junk food) substitutes solutions to problems with short-term fixes[2]. Although those of us that work in schools are right to avoid self-indulgence if possible, everyone not only deserves self-care but needs it to thrive.

Create a Schedule

You need to maintain a health routine. While staying in your jammies sounds like a good idea, save it for the weekend and get your day started in the same way that you would if you were coming in to work. Pretend like you are going into school for the day. Other tips include:

1. Focus on creating balanced meals

2. Make meal prep part of your daily routine

3. Make room for snacks and comfort foods

4. Line up activities to avoid stress eating

   • Setup a virtual therapy session

   • Curl up under a weighted blanket

   • Try a short meditation

   • Practice gratitude

   • Work on a puzzle

   • Color

5. Make time (and space) to work out every day

For more details, check out the full article, A routine to help you stay healthy (and sane) while you're stuck at home.

Take a Break

Schedule 15-minute breaks for yourself! Sometimes we just need to take a few minutes away. Do something physical. Take a real lunch break! Go outside, take a walk around the block, take your bike for a ride. Do something that gets you clearing your mind and breathing fresh air. This looks different for everyone, so find what works for you. More tips and advice regarding working remotely for the first time can be found in this article that balances productivity and connection with taking care of yourself.

Resources for YOU!

Calm - App for sleep, meditation and relaxation

Capital EAP - Employee Assistance Program for SCSD employees offering professional counseling and support

CDC - offers an overview to stress and coping and taking care of your emotional health.

Four Habits That Will Train Your Brain to Stop Worrying - quick article, about a 5 minute read, to help focus less on worry and more on what is good in your life

Guided Meditation - participation in meditation that is guided by audiovisual media, voice or both.

Happify - A free app to help overcome negative thoughts, stress, and life’s challenges!

Headspace - Mindfulness, stress and sleep online or from an app on your phone.

Managing Mental Health During COVID-19 - Tips and resources for managing mental health. Compiled by Schenectady City School District's School Based Crisis Prevention Team

NCTSN - The National Child Traumatic Stress Networks's tips to help families cope with stress

Progressive Muscle Relaxation - uses audio recordings to relax your muscles and built up tension and stress

SAMHSA - Substance Abuse and Mental Health Services Administration's tips for dealing with social distancing, quarantine and isolation

Shine Text - receive a daily text message with motivational quotes, affirmations, positive psychology articles, and tips for how to start your morning in an optimistic mood

Talkspace - offering a COVID-19 Anxiety Management Program to all subscribers, in a addition to other distance tools.

References

[1] National Alliance on Mental Illness. Self-Care Inventory. Retrieved from nami.org: https://www.nami.org/getattachment/Extranet/Education,-Training-and-Outreach-Programs/Signature-Classes/NAMI-Homefront/HF-Additional-Resources/HF15AR6SelfCare.pdf.

[2] MindPeace. Self Care Guide. Retrieved from mindpeacecincinnati.org: http://mindpeacecincinnati.com/wp-content/uploads/SelfCareReportR13.pdf.