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"Self-care is not self-indulgence.
"Self-care is not self-indulgence.
Self-care is self-respect." (Day, 2016.)
Self-care is self-respect." (Day, 2016.)
Creativity
Creativity
Creativity is imperative for innovation and progress. Yet many programs that foster creativity have been cut. Funding to the arts has been cut, but has recently regained popularity with many schools moving from S.T.E.M. for S.T.E.A.M. (from science, technology, engineering and math to the addition of "arts"). Creativity is s an important part of self care. It can lead you to be happier, and engaging in the creative arts can be improve overall health & wellbeing (Advancement Courses, n.d.)
A few other benefits that creativity in the classroom are:
1) Creativity promotes thinking and problem solving
2) Creativity reduces stress and anxiety
3) It gives you a sense of purpose
4) Creativity improves your ability to focus
5) Encourages us to be lifelong learners
(Teachthought, 2021.)
Simple ways to incorporate self care:
Massage
Tai Chi
Get coffee with a friend
Plan a weekend getaway
Read
Listen to music
Get outside!
Play with your pets
Do a craft
Gardening
Music Therapy
Music therapy is a therapy technique in which people create, sing, play, or move to music. There are a lot of benefits to music therapy, including lowering blood pressure, reducing muscle tension, and increasing motivation. You have probably seen amazing videos about how music can also help to improve memory, and connect with people with autism, Alzheimer's, PTSD, people who have experienced trauma, or other special needs. It can also help improve pain and create social connections!
(Cleveland Clinic, n.d.)
Examples of Music Therapy:
Music Therapy video - Music for stress relief, music for depression, music to stimulate, music to inspire
Music therapy for Parkinson's disease
Art Therapy
Art therapy uses a variety of mediums as a form of self expression, including sculpting, drawing, painting, finger painting, doodling, making textiles, and collages. Art therapy can help to improve confidence, self-esteem, and reduce feelings of isolation. It can also help improve communication and concentration, and can be used to treat depression, anxiety, PTSD, eating disorders, ADHD, aging issues, and other common mental health diseases.
(Art Therapy, n.d.)
The Great Outdoors
The Great Outdoors
There have been many studies that demonstrate the benefits of interacting with nature. This is something to consider as both an educator and when considering your own self care. There are a few theories as to why being in nature can be so impactful on or mental well being and learning, but it may be that no one answer is right. We may feel more connected to nature because it is in our evolution, because it triggers a psychological reaction, that nature replenishes our cognitive resources. Even the sound of nature can help us to be better thinkers!
Benefits of interacting with nature:
Promotes self control
Improves working memory, cognitive flexibility, and attention control
Reduces stress
Access to nature relates to lower mortality and illness
Time in nature can reduce feelings of depression and low energy
Connecting with nature can boost creativity and health
Being in nature can help you feel less isolated, and more part of a whole
(Weir, 2021.)
Nature Apps
Merlin Bird ID
Planet Net
Seek by iNaturalist
AllTrails
View Ranger
Hiking Project
Peak Visor
Star Walk 2
Pokeman Go
Charity Miles
Footpath
Komoot
Strava
Map My Ride
River App
Watersports Tracker
Paddle Logger
Go Paddling
Emotional Wellness
Emotional Wellness
Unhealthy ways to deal with stress:
Alcohol/drug abuse
Eating not enough or too little
Avoidance
Ignoring feelings
Anger or frustration
Sleeping too much or too little
Blaming others
Emotional and Spiritual wellness is often an area of wellness that is overlooked. It can be difficult to find the time and space to evaluate your emotional and spiritual wellness, and it may not come easy to you. Many people deal with their emotions in unhealthy ways, such as ignoring or denying their feelings, or just not taking the time to evaluate their wellbeing in these areas. Some ways that you can foster emotional and spiritual wellbeing are:
Investigate how your personal values and beliefs affect decision making
participate in spiritual practices such as breathing exercises, meditation or prayer
explore concepts like healing, acceptance, and self worth
prioritize rest and relaxation
(Advanced Courses, n.d.)
Building Relationships
Building relationships can help you to connect with your community and look outside of your own stressors and problems. It may put into perspective your life or help you see things from a persons perspective that is very different from yourself. It can help you to step outside your comfort zone, and create new neural pathways as you try something new. It also can be a great way for you to learn about other cultures or other people's way of life in a way that can help to open your mind and become a more open person.
8selfcare.pdf(Advanced Courses, n.d.)
Resources
Resources
Advancement Courses (n.d.) Self-care for teachers
Day, J. (2016) Living life the unexpected: 12 weeks to a plan B for a meaningful and fulfilling future without children. London, U.K: Bluebird
“Music Therapy: What Is It, Types & Treatment.” Cleveland Clinic, Cleveland Clinic, https://my.clevelandclinic.org/health/treatments/8817-music-therapy.
Staff, TeachThought. “The Significant Benefits of Creativity in the Classroom.” TeachThought, 12 May 2021, https://www.teachthought.com/learning/innovation-imagination-12-benefits-creativity/.
Team, GoodTherapy Editor. “Art Therapy.” GoodTherapy, GoodTherapy, https://www.goodtherapy.org/learn-about-therapy/types/art-therapy.
Weir, Kirsten. “Nurtured by Nature.” Monitor on Psychology, American Psychological Association, 1 Apr. 2020, https://www.apa.org/monitor/2020/04/nurtured-nature.
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