Self-Care Strategies to Promote Wellness

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Self-Care Strategies to Promote Emotional Wellness

Steering Committee

February 25, 2022

The new year is upon us, and we continue to face a myriad of challenges as we do our best to meet the needs of the children and families we serve. The COVID-19 pandemic and all it has brought with it continues to challenge and stretch our community. Many thought that the new year would perhaps bring some relief and some semblance of normalcy but that has yet to be. So, what can we do? How can we serve our students and families AND take care of our teachers and staff AND take care of ourselves and our families? Let us take a note from 12-step programs by starting with a reminder that we can only take things one day at a time, sometimes one hour at a time, or even one minute at a time. Seize this moment to remind yourself that you are not alone, and while we may not all be in the same boat, we are all in the same storm!

In the spirit of following airplane regulations and putting our oxygen masks on first, let us start with how to best take care of ourselves.

Here are some things you can do to take care of yourself:

  • Encourage caregivers to establish and maintain a routine
    • Routines provide stability and consistency – this helps with keeping stress levels down
    • Encourage caregivers to prioritize their health, mental and physical, and encourage them to make and keep annual appointments for check-ups – for themselves and their children too!
    • This is good time to remind families of the importance of good hygiene habits – remind them to encourage all family members to wash their hands

  • Encourage parents to talk – and listen – to their children about what they are experiencing and feeling
    • Advise them that it is important to validate any feelings their children are experiencing
    • Tell them they can help their children express any concerns by talking, drawing or other activities
    • Remind them that this uncertain time requires them to be extra patient with their children and they may find that their kids need more attention and comfort than usual

  • Spend time together as a family having fun
    • Whether that’s taking a walk around the neighborhood or riding bikes or playing board games or watching TV – encourage caregivers to spend time with their family doing the things that help them feel better as a family
    • Celebrate any milestones or achievements

  • If families have experienced a serious illness or the death of loved one, encourage parents to seek out the help and support they need to cope
    • Talk to family and friends, or seek professional help, if needed

Here are some things you can do to support your students as they head back to school:

  • Check-in with your students and listen to their concerns
  • Routines, routines, routines
    • Routines are especially important for children right now so that they feel a sense of stability and consistency

  • Remind teachers to encourage students to practice good hygiene habits, to exercise, get some sun, and get enough sleep
    • Help teachers with suggested activities in and out of the classroom
      • A mindfulness exercise to start the day
      • Some classroom yoga
      • A quick game outside to get that nervous energy out

  • Encourage students to continue with, or take up, hobbies/activities they enjoy
    • This can look different depending on the age group but things like playing an instrument, writing, drawing, acting, dancing, sports, building miniatures, etc. can help students cope during this time
  • Urge students to take a break from electronics and social media
    • Foster an environment of healthy dialogue that is free from misinformation

  • Have a list of resources within the school, district, and community so that your students can access help if needed

As we begin to see a little bit of light at the end of the tunnel it becomes extremely important for us to take things at our own pace. Check-in with yourself, your kids, your family for what feels comfortable – only the do the things you feel ready to do. And even if you thought you were ready but when you went out there you felt overwhelmed – that is okay! Just pull back, re-group, and do the next thing that feels comfortable.

In closing, suicide must also be addressed. Considering some of the high-profile suicides recently in the news, and how that may affect all of us and our students, this is a reminder about the many resources available if you or someone you know is having suicidal thoughts:

If the need is immediate, always call 911 first

National Suicide Hotline:(800) 273-8255
Cal HOPE: (833) 317-4673
California Youth Crisis Line: (800) 843-5200
California Parent and Youth Helpline:(855) 427-2736
San Bernardino County – Mental Health 24-hour Helpline: (888) 743-1478

References:

  1. Speier, A. (2020). Parent/Caregiver Guide to Helping Families Cope With the COVID-19 Pandemic. Los Angeles, CA, and Durham, NC: National Center for Child Traumatic Stress.
  2. Mental Health First Aid
  3. SAMHSA: "Talk. They Hear You."® Campaign
  4. “REMEMBER”: Surviving the Pandemic with your Children!
  5. Resources and Tips During COVID-19
  6. California Parent & Youth Helpline
  7. Society for Adolescent Health and Medicine
  8. 8 Ways Teachers Can Support Students' Mental Health During COVID-19 School Returns
  9. 988 Suicide & Crisis Lifeline
  10. Digital Mental Health Support for Youth, Young Adults, and Families
  11. CA Youth Crisis Line
  12. Behavioral Health Crisis Numbers

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