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 was definitely a buzzword in 2018, but what does it really mean? To put it simply, mindfulness is being aware of how you’re feeling physically and emotionally, staying aware of your surroundings, and remaining 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. Mindfulness 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.
Organizations
Articles
- Calming the Teenage Mind in the Classroom
- CNN
- The Power of Mindfulness
- Child Mind
- Meditation May Boost Teen Memory
- Science News for Students
- All it Takes is 10 Mindful Minutes
- Andy Puddicombe and TED Talks
- 25 Fun Mindfulness Activities for Children and Teens
- Courtney Ackerman – PositivePsychology.com
Apps
- Headspace for Teens
- 5 Minute Journal – daily gratitude practice
- I Am – daily affirmations and offers mood tracking as well
- DailyBean – daily mood and activity tracker. Tracking activities alongside mood helps us grow in self awareness and assess patterns of behaviors.
Classroom Resources
- Mindfulness Flyer
- Chopra Center Meditation
- Go Noodle
- We created these 2-3 minute mindfulness exercises to use in the classroom when students are in need of a short calming exercise:
- Mindful Minutes – We are creating these mindful minutes to be used in the classroom, in staff meetings, or at home to help you learn about the power of taking a moment to address stress.
- YouTube Videos for Kids
Tools
A mindful journaling practice can take many forms, but here are a few ideas to help you get started.
- How To Become More Mindful Using Nothing But A Journal
- Start A Mindful Journal
- A Simple Weekly Mindful Practice: Keep a Gratitude Journal
- The Mindfulness Toolkit
- The Power of Journaling
Gratitude is a powerful tool, with benefits to mental and physical health. Here are some ideas to help begin a gratitude practice.
Mindful Movement and Meditation
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.
Organizations
Articles
- American Academy of Pediatrics-Recommended Hours of Sleep by Age
- One More Reason to Get a Good Night’s Sleep
- Jeff Iliff is a neuroscientist who explores the unique functions of the brain.
- Sleeping Well in the Digital Age
- Georgetown University – School of Nursing and Health Studies
- COVID-19 and Sleep: Is Your Child Getting Enough Rest?
- Cody Hostutler, PhD and Tyanna Snider, PsyD; As seen on Nationwide Children’s Hospital’s 700 Childrens® Blog
- Sleep FAQs: Your Most Common Questions Answered
- On Our Sleeves; Nationwide Children’s Hospital
- Healthy 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
- Teaching Kids the Importance of Sleep
Articles
- Bedtime Routines for Children
- This article provides tips on how to create a calming bedtime routine without involving screens.
- Bedtime Routines for Adults
- Sleep Apps that Work Best for You
Apps
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
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- 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.
- Food and Mood
- How Food Can Lift or Lower Your Mood
- This article explores how food can improve or exacerbate our mood.
- Childhood Nutrition
- Learn more about childhood nutrition from birth through the teenage years.
- 9 Must Eat Nutrients for Children
- Find out what eating a “balanced diet” for a child looks like.
Tools
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- 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.
- Get your MyPlate Plan
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- 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.
- Find Healthy Recipes at What’s Cooking
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- 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
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- Fitness for Kids that Don’t Like Sports
- Not every child has to join a team, and with enough other activities, kids can be fit without them.
- Fitness for Kids that Don’t Like Sports
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- The Connection Between Physical Health and Mental Health
- We often talk about the mind and body as though they are completely separate – but they aren’t. The mind can’t function unless your body is working properly.
- The Connection Between Physical Health and Mental Health
- Why Be Fit? Physical and Mental Health Benefits to Movement
- Being fit increases energy, maintains physical functionality, and may prevent or minimize complications from chronic diseases.
Classroom Resources
Tools
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- Easy exercises for Teens
- Finding it hard to fit in fitness? Check out these three strength-building exercises you can do at home.
- Easy exercises for Teens
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- Workout Ideas
- 30-minute workouts for any schedule.
- Workout Ideas
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- Tips to Unplug and Get Moving
- Check out these tips to reduce screen time and incorporate movement into your family routines.
- Tips to Unplug and Get Moving
- 18 Best Health and Fitness Apps of 2018
- Simple Workouts for Teens
- These 10 conditioning moves help build endurance, balance, agility, and coordination while strengthening the whole body.