Self-Care

Self-care is any activity that we do deliberately in order to take care of our mental, emotional, and physical health

Self-care means choosing behaviors that balance the effects of emotional and physical stressors, while learning to self-soothe or calm our physical and emotional distress. New research shows that people who are taught to embrace self-care strategies are able to better minimize effects of burnout, including depersonalization, emotional exhaustion, and stress perception.

Click the links below for more information regarding self-care.

Mindfulness is definitely a buzzword for 2018 but what does it really mean? To put it simply, mindfulness is being aware of how you’re feeling physically and emotionally, being aware of your surroundings and being in the moment rather than thinking about the past or worrying about the future. You’re in touch with yourself and what’s going on around you. This allows you to appreciate every moment for what it is without expectations.

Creating balance in your life means establishing a routine (or habits) of self-care. Don’t know where to start? We’ve created a list below and will continue to add more tips and techniques for self-care, mindfulness, meditation and more so that you can live your best life.

Teens should sleep 8 to 10 hours a night according to the American Academy of Pediatrics (AAP). However, According to the AAP (2014), 59% of middle school students, and 87% of high school students are sleeping less than is recommended. Unfortunately, Not getting enough sleep each night is associated with an increase in injuries, hypertension, obesity, and depression, especially for teens who may experience an increased risk of self-harm or suicidal thoughts. Fortunately, the AAP found that adequate sleep duration for  age on a regular basis leads to improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health.

Articles
    • Health Sleep Tips
      • Healthy sleep habits can make a big difference in your quality of life. Check out these sleep tips.  
    • 17 Proven Tips to Sleep Better 
      • Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function. Here are 17 tips to help you sleep better.

Many of us understand the importance of eating healthy to maintain our physical health. However, according to the Mental Health Foundation, “the evidence indicates that food plays an important contributing role in the development, management, and prevention of specific mental health problems such as depression, schizophrenia, attention deficit hyperactivity disorder, and Alzheimer’s disease”. Improving your diet may help you improve your mood, give you more energy, and help you think more clearly. Checkout the resources below to learn more about eating well.

Organizations
Articles
    • Food and Mood
      • Explore the relationship between what you eat and how you feel, including tips on how to incorporate healthy eating into your life.
Tools
    • Get your MyPlate Plan 
      • The MyPlate Plan shows your food group targets – what and how much to eat within your calorie allowance. Your food plan is personalized, based on your age, sex, height, weight, and physical activity level.
    • Find Healthy Recipes at What’s Cooking
      • This is an interactive tool to help with healthy meal planning, cooking, and grocery shopping. The site features a searchable database of healthy recipes, options to build a cookbook, print recipe cards, and share recipes via social media.
    • This CDC website is a great resource to evaluate if your child’s BMI is appropriate for their personal factors.

Many individuals are aware of the importance of physical activity for our physical health, however many are unaware of the link between physical activity and our mental health. According to the Department of Health, Regular physical activity reduces the risk of depression and has positive benefits for mental health including reduced anxiety, and enhanced mood and self-esteem. Additionally, according to Connecticut Children’s Hospital, “Healthy, physically active kids also are more likely to be academically motivated, alert, and successful. And physical competence builds self-esteem at every age.”

Organizations
Articles
Classroom Resources
Tools
    • Easy exercises for Teens 
      • Finding it hard to fit in fitness? Check out these three strength-building exercises you can do at home.

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