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Self Care resources
Self Care resources
Mental Health Resources: Kanabec County
Virtual Calming Corner (good for adults and kids!)
**Please note: I take my role as your colleague seriously. If you would like to have some time to process, vent, problem solve, or get support, I am here. I can't be your therapist, but I can be a supportive co-worker and sometimes my therapisty skills come in handy in that role**
Self Care focus: Think
Self Care focus: Think
Mindset matters! The thoughts we have about ourselves, our work, our students, our families and the world have a huge impact on how we feel and what we do as a result of those feelings. If you continue using meditation, take time to notice the thoughts that you have. How do you feel when you have those thoughts? How does that manifest in your body? Are the thoughts hopeful or something else? Be careful not to judge yourself for having those thoughts, but just notice them.
If in that practice you find that your thoughts are not helpful, work to change that thinking. Positive, optimistic, hopeful, and compassionate thoughts are going to help you feel better. Here are some things to try to "train your brain" to be more positive:
Take time each day to reflect on things you are grateful for. If you like to journal, write them down.
Once a week, reflect on the people who have had a positive impact on you. Send them an email or drop them a text thanking them for that and sharing what you really like about them. This will not only make them feel good, but noticing the good in others helps our own mental health!
Get perspective! If you find yourself spiraling into negativity, call someone who can set you straight. It might be a friend, a pastor, a spouse, or a family member. Sometimes we need help finding the silver linings and the good.
Do something you love...even if you don't want to. If you normally like going for walks in the woods, do it! Even if your brain tells you that you are too tired, too old, too out of shape, too busy...do what you love and then notice how you feel!
Use your senses. Bake bread and notice how that smells. Burn a candle and allow yourself to appreciate the heat and the scent. Sit in your yard and listen to the bird and appreciate their song. Watch the sun rise or set and appreciate the colors in the sky. Wear a comfy shirt and and notice how that feels on your body. Stretch your muscles and focus on that sensation.
Watch the video linked above! The speaker tells a story about the power of gratitude and sharing that thanks with the people who are positive in your life.
Self Care Focus: Soothe
Self Care Focus: Soothe
Things to try this week:
Things to try this week:
Mindful Breathing
Mindful Breathing
Mindful breathing is taking a moment to be aware of your breath. It is the easiest, most effective way to manage stress, calm your stress response system, and get clarity right in the moment.
Good breathing comes right from the belly and also takes practice. To start, sit in a comfortable spot, put your hand on your belly, and breathe in deeply through your nose and exhale through your mouth.
Really good breathing also has a 2 to 1 ratio - your exhales should be twice as long as your inhales. For example, breathe deeply through your nose to a count of 3 and then breathe out through mouth to a count of 6.
If you want to read more about this technique, check out this link.
Daily meditation
Daily meditation
Meditation is a practice that can help you feel more peace and more calm and connected state. It can be done anywhere, doesn't require fancy equipment, and only requires 3-5 minutes of your time. (you can meditate for as long as you want, but 3-5 minutes can do the trick).
There are loads of meditation videos on facebook, but I recommend these two apps:
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