Take care of yourself so you can take care of others

Have you taken a purposeful breath today?

Family Self-Care

Self-Care Kid Tips

Self-Care doesn't have to take a lot of time!

What is self-care?

Self-Care Myths

Stress Management Ideas - Which could you include in your life?

Types of Self-Care

Physical - Eating well-balanced, healthy meals, drinking plenty of water and getting enough physical activity / exercise all play a role in your physical self-care.

Social - Socialization is key to self-care. During this time of social distancing, it is extra challenging to meet our social needs. Luckily outdoor gatherings are now a possibility when we can gather at a safe distance. Remember, connections are important to your well-being.

Mental - Think about mental health as the thoughts  that fill your mind. This includes doing things that stimulate your mind like books, puzzles, articles and movies that inspire us. It also involves practicing self-compassion, acceptance of others and having a healthy inner dialogue.

Spiritual - Religion is an example of spiritual self-care but it is not the definition. Spiritual self-care involve anything that helps you develop a deeper sense of meaning, understanding, or connection with the universe. Activities to nurture spiritual self-care can be meditation, prayer, and walks in nature, for example. 

Emotional - Emotional self-care speaks to your coping skills and includes activities that supports awareness and expression of your feelings. Talking to a partner, family member, or friend about your feelings and participating in purposeful leisure activities that allow you to process your feelings are examples emotional self-care.

Does your heart ache?

Practice Forgiveness

People who forgive have better mental health and report being more satisfied with their lives. 

Forgiveness isn't a feeling that fills and spontaneously overcomes you - Forgiveness is a purposeful choice we make to improve our own lives, find closure in past experiences and allow for personal healing. 

Good sleep hygiene practices

• Keep a regular sleep schedule. Go to bed around the same time each night.

• Do not eat a heavy late meal.

• Watch tv in a room other than your bedroom.

• Turn the T.V. off 30 minutes before bedtime.

• Put down the electronics 30 minutes before bedtime.  The screen, even on dim mode, can still be stimulating to the brain via the eyes.

• The optimal temperature for sleep is between 60 and 67 degrees Fahrenheit

What do you need right now?

1. Are you yelling, arguing, crying?

2. Step out of your current location, removing yourself momentarily from the triggers in your world

3. Reflect on your feelings

4. Recognize any tension, frustration, anger, sadness , or etc. that root your current behaviors, actions, choices

5. Allow yourself this moment to yourself, without the interruption of children, spouses or other family members

6. Return with a renewed energy and clarity of mind and heart. 

7. Remember - Short breaks throughout the day can be reinvigorating. Simply walking outside, taking a few deep breaths, and giving this moment to yourself can help you manage stress and frustration in healthier ways.

 Go outside!

Sunshine provides our bodies with necessary vitamin D. Just 25 minutes in the sun gives us major health benefits. Try to get outside each day and take in some vitamin D.  Also, exposure to sunlight is thought to increase the brain's release of a hormone called serotonin. Serotonin is associated with boosting mood and helping a person feel calm and focused while at night, darker lighting triggers the brain to make another hormone called melatonin. This hormone is responsible for helping you sleep. So if you find yourself unfocused or sleepy during the day, head outside!

Feeling overwhelmed?

Antidote to Overwhelm

1. Write it all down

2. Break it down

3. Prioritize

4. Do one thing

5. Check out the video below for more pointers

Acceptance and Expectations

Take Time to Laugh

Watch a comedy, call a friend, scroll through some funny memes or gifs. Laughter releases endorphins, feel-good chemicals. Have you laughed yet today?

Feeling anxious?  Take a trip down memory lane and do some coloring for about 20 minutes to help you clear your mind. Pick a design that's geometric and a little complicated for the best effect. Check out this website below for some coloring pages options. https://www.justcolor.net/

Take a Break

You can't pour from an empty cup. Remember to take a break to recharge.

Positive Self-Talk Swaps

Check List 

Trim your list - You can't do everything, but you can do one thing. Identify your top 5 priorities. Rank them. Pick one to start. Identify one action you can take today to begin to address it. Get started. If it is too much, STOP.

Square Breathing (UFMC)

Be Kind to Yourself! (CASEL)

Sometimes it is easier to be kind to others than to ourselves. When you notice negative thinking and are having a difficult time positively reframing your thought, try thinking about what you would say to a good friend. Say that to yourself instead. Be kind to yourself. 

Manage Stress by Reframing the Situation (CASEL)

Replace a negative thought with a positive reframing

Negative Thought

"I'm worried there is no way to protect myself"

Positive Reframing

"I'm practicing social distancing and take the appropriate precautions"

8 Hug Challenge

During this time of social distancing, we may be experiencing less physical connections.  Human touch is an important component of our daily lives. Challenge yourself to create 8 moments during your day to physically connect by hugging a family member.

Many children might be worrying about the health and safety of their families. Hugging / appropriate human touch, is a proven method for reducing fears. 

Interested in reading more about the benefits of a hug? Check out: https://www.goodnet.org/articles/8-reasons-you-need-at-least-hugs-day-list

The 20 Second Hug

It is longer than you think but has so many benefits. Notice how you feel before and after. Stay tuned for the 8 hug challenge. 

20 second hug benefits:

• increase levels of oxytocin (a feel good hormone)

• reduce blood pressure and cortisol (the stress hormone)

• increase happiness

• lower stress

• improve relationships and connection

It is okay

I have been seeing a lot of posts on social media reassuring adults that whatever it is they are feeling, it is okay. I have been seeing posts that however you are coping, is right for you. There is no wrong way to get through this. 

It is okay...

to be unproductive

to rest

to have days where you do nothing

to take naps

to procrastinate

to eat comfort foods

to watch Netflix

to cry

to wear comfy clothes

It is okay.

SO...why do we have different metrics for our children? 

There might be days when they too are:

• less productive with their school work - It is okay

• sleepy - It is okay

• procrastinating - It is okay

• are increasingly picky about their foods - It is okay

• wanting to watch TV - It is okay

• sad and need to cry - It is okay

• in their PJ's all day - It is okay

Our little humans are experiencing and making sense of the changing world around them. It is okay for us as parents to reflect and revise our expectations for our children during these uncertain times.  

Control

When you can't control what's happening, challenge yourself to control the way you respond to what's happening. That is where your power is. 

• Remember - children need to feel a sense of control in their lives as well. You can provide opportunities for children to gain a sense of control by allowing choice for activities, choice in the order of their learning routine, choices in meal planning if possible, choice of snack foods, choice of clothing for the day, and choice in family fun activities to name a few. 

• If you really want to demonstrate choice, write out choice options on index card and allow them to pick as they complete their routine for the day!

Managing life

Routines create certainty and safety. 

Consistency in wake up time, meals, exercise, work schedule, play time, etc. helps

When we have too much time, our brains have time to make up stories

It's ok to ask for help! (CASEL)

If you are overwhelmed, reach out to family, friends, or others within your community for the support and resources you need. 

Rewire your brain

It's challenging to find happiness in uncertain times. Our minds can "get stuck" with focusing on the negative, making the happy and positive moments in our day more difficult to recognize and appreciate. We CAN "rewire" our brains to recognize and feel the happiness more fully by simply recalling 3 things you're grateful for every day for 21 days. Give it a try!  

Take a Mindful Minute (CASEL)

Step 1: Set a timer for one minute.

Step 2: Close your eyes and place your hand on your belly.

Step 3: For one minute, simply feel the rise and fall of your breath.

Step 4: When the timer sounds, open your eyes. Feel refreshed! 

Self-Care

What have you done to take care of yourself today? When teachers and parents focus on self-care first, they are  more sensitive and responsive to their students' and children's needs. 

Here are some ideas to practice self-care:

• Go for a walk

• Take a longer shower

• Dance

• Draw

• Drink tea

• Go for a drive

• Carve 30 minutes out to read a book of your choice

• Go for a drive

• Declutter something

• Smile and hold it for 30 seconds

• Exercise 

Daily reflection

1. What am I GRATEFUL for today?

2. Who am I checking in on or connecting with today?

3. What expectations of "normal" an I letting go of today?

4. How am I getting outside today?

5. How am I moving my body today?

6. What BEAUTY am I either creating, cultivating, or inviting in today?

 Just Breathe

• Place your hand on your heart, and feel the warmth of your own touch

• Breathe gently and deeply while you keep your hand resting on your heart

• Allow your own touch to calm you as you breathe deeply for 3-5 breaths

• Gently return to what you were doing with a renewed sense of calm