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Self-Care Guide

Updated July 2020

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TABLEOFCONTENTSI.WhatisSelf-Care&WhataretheBenefits?................................................................................................................3

II.Burnout,CompassionFatigue&SecondaryTraumaticStress……………………………………………....………….4

TipsforDecreasingtheEffectsofTraumaExposureandStress……………………..…………….…….…..5

III.WhoShouldPracticeSelf-Care?...................................................................................................................................5

Self-CareforTherapists……………………………………………………………………………………………………………....5

Self-CareforTeachersandSchoolStaff………………………………………………………………………………......…….6

Self-CareforStudents………………………………………………………………………………………………………………….6

Self-CareforParentsandFamilies……………………………………………….…………………………………………….…6

IV.FacetsofSelf-Care………………………………………………………………………………………………………….………………..7

Physical………………………………………………………………………….……………………………………….…………..........7

Psychological……………………………………………………………………….……….…………………………………………....8

Spiritual………………………………………………………………………………………………………………………………..…..8

V.Methods/ToolsofSelf-Care………………………………………………………………………………………………………..........9

Books……………………………………………………………………………………………………………………………………..….9

InteractiveTools……………………………………………………………………………………………………………………......10

Magazines………………………………………………………………………………………………………………..…..……..………….10

Writing…………………………………………………………………………………………………………………………………………..10

Media…………………………………………………………………………………………………………………………...…………..……10

Music…………………………………………………………………………………………………………………………………………………..11

Apps…………………………………………………………………………………………………………………………………………….…11

VI.DevelopingaSelf-CarePlan……………………………………………………………………………………………………...…....12

APPENDIXA:PUTTINGSELF-CAREINTOPRACTICE………………………………………………………….………..………..13

I.OfficeStretches………………………………………………………………………………………………..………………...……13

II.ListofSelf-CareActivities……………………………………………………………………………..………………………....13

III.BrainBreakIdeas……………………………………………………………………..…………………………………………..15

APPENDIXB:TIPSFORGOODSLEEP……………………………………………………………….…………………………………...16

APPENDIXC:SAMPLESELF-CAREPLAN………………………………………………………………………………………….…....19

REFERENCES…………………………………………………………………………………………………………………………………….….21

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I.WHATISSELF-CARE&WHATARETHEBENEFITS?

Self-carereferstotheactivitiesandroutinespracticedtobenefitone’spsychological,physical,andspiritualwell-being.Self-careactivitiesshouldbepracticedonaregularbasistopromotementalwell-being.Learningsomethingnew,focusingonbreathing,physicalexercise,andexpressingcreativityareallexamplesofself-careactivities.Self-carecanbeassimpleaswakingup10minutesearlierthanyounormallywouldsothatyouhavetimetoenjoyyourmorningcoffeeinpeace.Self-carecanalsobeasluxuriousastreatingyourselftoaprofessionalmassage.

Itisimportanttorecognizethedifferencebetweenself-careandself-indulgence.Accordingtoanarticlewrittenbylicensedpsychologist,ChristineMeinecke(2010),“Self-indulgenceischaracterizedbyavoidanceoftheeffortfulandsubstitutionofquickandeasyantidotes.”Inotherwords,self-indulgencetypicallyinvolvesusingtheterm“self-care”asawaytojustifybehaviorsthatonlytemporarilyrelievestress,suchasalcoholconsumption,turningtofoodforcomfort,andbinge-watchingtelevision.Thesebehaviorsmayrelievestressquicklyandtemporarilybutcouldhavedetrimentallong-termeffectsonone’shealth.Unlikeself-indulgence,self-careisfocusedonmanagingandpreventingstressandexhaustioninwaysthatarebeneficialtoouroverallwell-being.

Self-careisnotselfish!Itisimportanttotakecareofyourselfsothatyouhavethementalresiliencyandenergytotakecareofyourcommunityandthepeopleinyourlife.Theoldsaying“youcan’tpourfromanemptycup”maysoundcliché,butitisausefulanalogy.Self-carefillsupyourcupsoyoucancontinuetopourintotheactivitiesandpeopleyoulove.

Bressi&Vaden(2016)showthattherearemanybenefitsofacomprehensiveself-careplan.

Self-careactivitieshavebeenprovento:

• Reducestress• Increaseproductivity• Improvehealth• Helponeachievework-lifebalance• Preventburnoutandcompassion

fatigue(learnmorebyclickingthisarticle(Digwood,2019)orthisblogpost(Calderon,2020)).

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II.BURNOUT,COMPASSIONFATIGUE&SECONDARYTRAUMATICSTRESS

Burnoutis"astateofmentaland/orphysicalexhaustioncausedbyexcessiveandprolongedstress,"(CenterforMentalHealthinSchoolsatUCLA,2015).Burnoutoccursinthreestages:StressArousal,EnergyConservation,andExhaustion.TheStressArousalstageincludesbothphysiologicalandpsychologicalresponses,whichcouldincludeirritability,bruxism(grindingteethatnight),headaches,andforgetfulness.Thesecondstageofburnout,EnergyConservation,mightincludesymptomssuchasprocrastination,excessivetimeoffwork,socialwithdrawal,andincreasedsubstanceabuse.Thefinalstageofburnout,Exhaustion,couldinvolvesadness,suicidalideationsandchronicheadachesorgastrointestinalproblems.Thesestagestypicallyoccursequentially,butinterventiontostoptheprocesscanbeginatanystage.

AccordingtotheNationalChildTraumaticStressNetwork(2011),SecondaryTraumaticStress(STS)istheemotionalburdenthatresultswhenanindividualhearsaboutthefirsthandtraumaexperiencesofanother.SymptomsofSTScanbesimilartothoseofpost-traumaticstressdisorderincludinghypervigilance,guilt,fear,andre-experiencingpersonaltrauma.ResearchhasshownthatexperiencingSTSisoftentimesapredictivefactorthatatherapistorotherhelpingprofessionalwilleventuallyleavetheircareerandenteradifferentlineofwork(FactSheet).

TheCompassionFatigueAwarenessProject(2017)referstoCompassionFatigueasanSTSdisordercausedfromfocusingonotherswithoutpracticingself-care.Symptomsofcompassionfatigueinclude,butarenotlimitedto:

• Apathy• Isolation• Compulsive

behavior• Mentaland

physicalfatigue

• Difficultyconcentrating

(NationalChildTraumaticStressNetwork,2011)

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TIPSFORDECREASINGTHEEFFECTSOFTRAUMAEXPOSUREANDSTRESS

• Bemindfulofthephysicalenvironmentaroundyourworkspaceandor/agencyandhowitcouldinvitemorejoy,funandcreativity.

• Create“go-to”boxofcomfortcareitemsthathelpyouengageinplayfulness,relaxationorarere-energizing.

• Establishacoloringareaforstaff.• Includecreativityintostaffmeetingsbybeginningwithapoem,songorstorythatrelatestothe

organization’smissionorvalues.Invitestafftotaketurnsbeingresponsibleforthisactivity.• Supportcolleaguesthroughnotesofgratitude,affirmationorinspiringquotes.Thiscouldbedonethrough

usingstickers,magazinecollagesorotherexpressiveideas.

Formoredetails,checkoutSTARR’sarticle,“SelfCareandCreativityintheTrauma-InformedWorkplace”(2015).

III.WHOSHOULDPRACTICESELF-CARE?

Ideally,self-careshouldbepracticedbyeveryone.However,thosewhohaveacareerasacaregiverorthosewhoworkinafieldwhereemployeeburnoutiscommonshouldviewself-careasahighpriority.Aself-careplancanbeusedforbothpreventionandtreatmentofstress.Thosewhoarealreadyexperiencingworkplacestressshouldpracticeself-care,butthosewhomaynotyetbeexperiencingstressshouldpracticeitalso.

SELF-CAREFORTHERAPISTS

AccordingtoanarticlefromtheAmericanPsychologicalAssociation(2005),therapists,duetotheirlineofwork,areatariskforpsychologicalproblems.Researchshowsthat50%ofprofessionalswhoworkwithtraumapatientsreportfeelingdistressed.Therapistsfacethechallengeofmanagingmultiplenonreciprocalrelationships,meaningthetherapistislisteningtotheproblemsandexperiencesofmultipleclientsandfocusingsolelyonhisorherclientsduringworkinghours.

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SELF-CAREFORTEACHERSANDSCHOOLSTAFF

Teachersexperiencealotofjobpressurethatcanputthematriskforjobburnout.Standardizedtesting,lackofclassroomresources,andmanagingunmotivatedordisrespectfulstudentscanallbefactorsleadingtodistressinteachers(BureauofLaborStatistics,2015).

Itisidealforteacherstopracticeself-carethroughouttheschoolday.Timebetweenclassperiodscanbeutilizedforaquickmindfulmeditationbeforethenextclassofstudentsarrives.Thistimecanalsobeusedforsomelightstretching.Practicingself-carewithstudentscangiveboththeteacherandstudentsadesignatedtimetopracticeself-carewhilereinforcingtheimportanceofpracticingself-caretostudents.

Checkoutthisresourcelist,“Self-CareResources”(MindfulTeachers,2020)fortipsonpracticingself-care!

SELF-CAREFORSTUDENTS

Studentsshouldstartpracticingself-careatanyearlyage.Self-carecanbeespeciallybeneficialtostudentswhomaybeexposedtotraumaticenvironments.Self-careisalsobeneficialforstudentsexposedtohighperformingenvironments.Inordertoensurestudentsarelearningaboutself-care,teacherscanpracticeself-carewiththeirstudentsinvariousways:

• Utilizekinestheticbrainbreaksduringclassperiods.Thisinvolvesgettingstudentsoutoftheirseatstoparticipateina1-3minuteactivitytothinkandmovethebody(SeeAppendixAforexamples)

• Takingbreakstoenergizewithahealthysnackduringclass,ifallowedbytheteacher• Celebratesmallmoments—haveasmall“endofthesemester”celebration• Takeawalkoutsideonaniceday

SELF-CAREFORPARENTSANDFAMILIES

Parentsandfamiliesshouldalsopracticeself-care.Parentstodaycanbeveryoverwhelmedattemptingtokeepupwithallofthedemandsandstressesoffamilylife.Parentsoftenfocusonthehealthoftheirchild,ratherthanworryingabouttheirownhealth.Somewaysparentscanpracticeself-careinclude:

• Planningregulardatenightstospendtimetogether• Makingsureyoutaketimeoutofyourdaytoeat,ratherthanskippingmeals• Takinga30-minutewalkoutsidebeforethekidswakeup• Keepingintouch,andmakingtimeforfriends• Takingtimetoreadordosomethingyouenjoybyyourself• Enjoyingfamilydinnerswithoutthedistractionsofelectronicsortelevision

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IV.FACETSOFSELF-CARE

Approachingself-careasamulti-facetedconceptcanbehelpfulintheprocessofcreatingaself-careplanandhelpingpromoteabalancedapproachtomanagingstress.Practicingself-careinoneofthesecategoriesmaypositivelyinfluenceotheraspectsaswell.Forexample,“Nearlytwo-thirdsofadultyogausersreportedthatasaresultofpracticingyogatheyweremotivatedtoexercisemoreregularly,and4in10reportedtheyweremotivatedtoeathealthier,”(NationalCenterforComplementaryandIntegrativeHealth,2016).

PHYSICAL

AccordingtoUtahStateUniversityCounselingandPsychologicalServices,“Physicalself-careinvolvesactivitiesthatimprovephysicalhealth,includingdietandexercise,beingactive,consumingfoodswithhighnutritionalvalue,andgettingplentyofsleep”(2010).Evidenceshowsthatparticipatinginregularphysicalactivitycanimprovementalwell-being(Taylor,Sallis,&Needle,1985).Inaddition,researchhasshownthatexercisecanalleviatelong-termdepression(Weir,2011).

Examplesofphysicalself-careinclude:

• Beinnature.Takeawalkaroundthebuildingduringtheworkdaytogiveyourselfaquickmoodboost.

• Inhale,diffuse,orapplyessentialoilstoyourskin,suchaslavenderorrosetorelaxduringtimesofstress.

• Stretchatyourdesk(AppendixA).• Developingaregularsleepschedule.

AccordingtotheCentersforDiseaseControlandPrevention,sleepinglessthan7hourspernightislinkedtoincreasedriskofpoormentalhealth(2016).SeeAppendixBfortipsonsleep.

• Eatnutritiousfoodssuchasfruits,vegetables,andleanmeats,andlimitingrefinedcarbohydratesandaddedsugar.

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• Drinkwater!–ThecurrentInstituteofMedicinerecommendationis13cupsformenand9cupsforwomenperday(InstituteofMedicine,2005).

• Physicallyremoveoneselffromareasofcrisisortrauma.• Exerciseordancetogetoutextraenergyandrelax.Thishelpstoreleaseendorphins(chemicalin

yourbrain)thatmakeapersonfeelgood.• Participateinexpressivearttherapyincludingpoetry,writing,orcoloring.

PSYCHOLOGICAL

Psychologicalself-careinvolvestakingcareofyouremotionsandmentalwell-being.Settinghealthyboundaries,learningwhentosaynotoextracommitments,andovercomingperfectionismallfallunderthecategoryofpsychologicalself-care.

• Seeatherapistregularlyorduringtimesofhighstress(CheckwithyouremployertoseeifthesevisitsarecoveredunderyourEmployeeAssistanceProgram).

• Participateinsupportgroups.• Keepajournaltoclarifythoughts.

Evidenceshowsthatwritingaboutstressfuleventshelpscometotermswiththem,reducingtheimpacttheyhaveonyourlife(Purcell,2016).

• Takeabreakfromtelevision,socialmediaandtheinternettoavoidexposuretonegativeinformation.

• Seekoutpeersupport.Talkwithotherswhohavesharedexperiencesordevelop/engageincompassionatefriendshipswithothers.

• Beanactivememberofyourcommunity.• Empoweryourselfthroughlearningandpsychoeducation.• Lookatpicturesoflovedones.• Advocateforothers.Findwaystomakechangesforthebettermentofsociety.• Expressemotionalhealingpracticesofcrying,laughingorstorytelling.

SPIRITUAL

Spiritualself-careinvolvescaringforyoursoul.Spiritualwellnessinvolvesseekingapurposeandmeaninginhumanlife.Practicingspiritualself-carecanhelpyoufindpeacebetweenyourinnerfeelingsandemotionsandthestressorsofyourlife.Waystopracticespiritualself-careinclude:

• Meditation• Yoga• Prayer/Attendingachurchservice• Expressinggratitude

Morehealingpracticesavailableat“Self-CareTips”byAlamedaCountyTraumaInformedCare(2013).

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V.METHODS/TOOLSOFSELF-CARE

BOOKS

• Self-CompassionbyKristinNeff,PhD(2015)“Thisbookoffersexpertadviceonhowtolimitself-criticismandoffsetitsnegativeeffects,enablingyoutoachieveyourhighestpotentialandamorefulfilledlife”(SelfCompassion,2017).

• TraumaStewardship:AnEverydayGuidetoCaringforSelfWhileCaringforOthersbyLauravanDernootLipsky(2007)“anavigationaltoolforrememberingthatwehaveoptionsateverystepofourlives.Wechooseourownpath.Wecanmakeadifferencewithoutsuffering;wecandomeaningfulworkinawaythatworksforusandforthoseweserve.Wecanenjoytheworldandsetitstraight.Wecanleavealegacythatembodiesourdeepestwisdomandgreatestgiftsinsteadofonethatisburdenedwithourstrugglesanddespair”(InsidetheBook,2017).

• TheGiftsofImperfectionbyBreneBrown(2010)“[Brown]talksaboutthejourneyto'Wholeheart'livingviaher10guidepoststohelpreadersrealizetheirrealstrengthofcharacterthroughthecouragetoaccepttheirimperfection”(TheGiftsofImperfection,2017).

• AMonk’sGuidetoaCleanHouseandMindbyShoukeiMatsumoto(2018)“Inthisone-of-a-kindguidetocleaningyourhome,BuddhistmonkShoukeiMatsumotorevealshowtomakeyourhome—aswellasyourmind,body,andspirit—peacefulandserene.Thisbookwillallowyouandyourlovedonestocreateahomeenvironmentthatwillcalmyourthoughtsandnourishyoursoul”(readitforward.com,2019).

• TheDailyZenJournalbyCharlieAmbler(2019)“[Ambler]wrotethiswonderfullyillustratedguidetohelpreadersobservetheworldaroundthem,opentheirminds,andgrowintothebestpersontheycanbe.Thisjournalisperfectforanyonewhoneedstode-stressanddisconnectfromtheworldforalittlewhileeveryday”(readitforward.com,2019).

• Girl,WashYourFace:StopBelievingtheLiesAboutWhoYouAreSoYouCanBecomeWhoYouWereMeanttoBebyRachelHollis(2018)“Rachelisrealandtalksaboutrealissues.Morethanthat,sherevealsthespecificpracticalstrategiesthathelpedhermovepastthem…Becauseyoureallycanlivewithpassionandhustle–andgiveyourselfgracewithoutgivingup.”(Girl,WashYourFace,2018).

• Gmorning,Gnight!:LittlePepTalksforMeandYoubyLin-ManuelMiranda(2018)“Sometimesyoudon'tneedamind-changingphilosophy—youjustneedafastpeptalk.Ifthat'sthecase,youneedHamiltoncreatorLin-ManuelMirandainyourcorner.Thebook'soriginsarefromTwitter:Hestartedandendedeachdaywithlittlebite-sizeaffirmation…easytoreadinshortbursts.”(GoodHousekeeping,2019)

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INTERACTIVETOOLS

• LifeJournal:Thisisanonlinejournalingplatformthatprovidesawordprocessingtoolforprivatejournaling,journalprompts,andawaytokeepjournalentriesorganizedbytopicanddate.

• Foundry:VisitFoundry’swebsiteforinteractivetoolstohelpwithstress,relaxationtechniques,healthythinkingandmore.

MAGAZINES

• Mindful:Thisbi-monthlymagazineofferspersonaladviceonhowtoincorporatemindfulnessforanyonefromnovicemeditatorstocorporateleaders.Seesubscriptionoptionsontheirwebsite.

• Spirituality&Health:Thismagazinecoversarangeoftopicsincludinghealthandspirituality,meditation,wellness,nutrition,creativity,holisticmedicineandmore.Subscribeattheirwebsite.

WRITING

• Journaling:Mindfuljournalingcanbeagreatwaytorecordthoughtsandemotions,reflectonpatterns,andpracticepersonal-selfcare.CheckoutJaclynDesforges'2016articleformoredetailsandtipsonthemindbodygreenwebsite.

• Blogging:Startingablogcanbeawaytoexpressthoughtsonamorepublicplatformandconnecttoothersintheprocess.Popularbeginner-friendlywebsitesincludeWordPressandBlogger.

MEDIA

VIDEOS:

• YogawithAdriene:ThisYouTubechanneloffershundredsofFREEyogapractices,allowinguserstofilterbypracticelength,difficulty,orintention.WatchonYoutubeorgototheYWAwebsiteformorevideos,lifestyleadvice,andotherresources.

• “JustBreathe”YouTube:ThisYouTubevideo,“2minutemindfulness-simple,mindfulbreathing”(2015)is2minutesofsimple,mindfulbreathing.

• Gaia:WithGaia,youcanstreamyogavideosonlinetopracticeyogaanywhere!(freeversionavailable;membershipsstartat$9/month)

• “BeyondtheCliff”:YoucanwatchthisTedTalkbyLauravanDernootLipsky(2015)here..

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MUSIC:

• Spotify:Spotifyhasaplaylistforalmostanymoodoroccasion.UseitsBrowsefeaturetosearchformusicbasedonmood,likethisQuietMomentplaylistforrelaxingandreflecting.

• YouTube:Browsevideosformusictosuityourneeds.Fromhealingmeditativemusictodeepfocusstudymusic,thousandsoffreetunesareavailable,liketheseresultsfor“CalmingMusic.”

APPS:

• Calm:Thisisanapplicationforamobiledevicethathelpstheuserpracticemindfulmeditationandlistento“sleepstories”writtenbyexpertstohelptheuserfallasleep.(freeversionavailableormoreholisticversionatabout$6/month)

• Headspace:Thisisanapplicationforamobiledevicethatallowsuserstopickfromavarietyofmeditationpracticestofittheirneeds.(freeversionavailableorunemployed/healthcareworkerscangetHeadspacePlusforfreeuntilDec2020!)

• SleepCycle:Thisisanapplicationservesasanalarmclockthattracksusers’sleepcyclesandwakesthemupduringlightsleep.Wakingupduringlightsleepisthenaturalwakingpoint,allowingtheusertofeelmorerestedthanwakingupbyanalarmduringdeeporREMsleep.(freeor$1.99/monthforPremiumversion)

• DownDog:Thisappinvitesuserstoengagewiththeiryogapractice-fromnovicetoexpert.Enjoycustomizedoptionslikepickingyourguide’svoice,lengthofpractice,andevenuseoffline.(FREE)

• Fabulous:Thisdailyself-careapplicationhelpsusersbetheirbestselves,buildlastinghabits,andcreatenew,healthyroutines.WinnerofGoogle’sMaterialDesignAwardforMostCharmingEngagmentandnominatedforGooglePlay’sBestAppAward.(FREEwithpaidsubscriptionoptions)

• MindshiftCBT:ThisappusestechniquespulledfromCognitiveBehavioralTherapytohelpuserstrackmoodsandhabits,practicejournaling,andmore.(FREE)

• MyFitnessPal:Thiseasy-to-useappallowsuserstotrackfoodconsumption,accessrecipes,andevenscanfooditemlabelsfornutritionfactsatyourfingertips.(FREE)

• InsightTimer:Thismobileapplicationoffersabout45,000freemeditationandmusictrackstosuitvariousintentions.Thecommunityfeaturealsoallowsuserstoconnectwithliveinstructorsandsharefavoritemediationplaylists.(FREE)

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VI.DEVELOPINGASELF-CAREPLAN

Self-careisdynamicanddifferentforeveryone.Forsomeonewhoisdevelopingtheirown,personalizedself-careplan,itisimportanttotakesometimeforself-reflection.Herearesomestepstogetstartedondevelopingaself-careplan.

1. Gettoknowyourself.Belowisalistofquestions,adaptedfromSafePlace’sStaffSelf-CarePlanWorksheet(ReiserandButler,n.d.)thatmaybehelpfultoguideyourself-reflectionandtoestablishastartingpointforthedevelopmentofyourself-careplan.

ü Namesomesituationsthattypicallycauseyoutofeelstressedoroverwhelmed

ü Howdoesyourappearanceorbehaviorchangewhenyoufeelthatyouarelosing

control?(Ex.Redface,swearing,unabletolisten,blamingothersforproblems,walking

awayfromproblems)

ü Whatareyouractionswhenyoufeelthatyouhavelostcontrol?(Ex.Crying,yelling,

shuttingdown,becomingaggressive)

ü Whathelpsyouwhenyoufeelupset,overwhelmed,orstressed?(Breathingdeeply,

talkingtofriends,napping,etc.)

2. Makealistofself-careactivitiesthatyouenjoydoingandthatarebeneficialtoyourwell-being.

Youcancomeupwithyourownfrompastexperience,browsetheweb,orcheckoutalistofself-careideasinAppendixAofthisreport.

3. Createahardcopyofyourself-careplan.Theplancanbehandwrittenorelectronic.Theimportanceofthisstepisthatyourplanisaccessibleandeasytoreferenceandmodify.SeeAppendixCforasampleself-careplan.

Itisimportanttoutilizeyourself-careplanonceyouhavecreatedit.Herearesomesuggestionstohelpmakeself-careahabit:

• Scheduleself-caretimeintoyourplanner/agenda• Writeyourself-careplanonanindexcardandcarryitwithyouinyourpurseorwallet• Storeyourself-careplaninthe“notes”sectionofyoursmartphone• Explorenewwaystopracticeself-caretostayinspired

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APPENDIXA:PUTTINGSELF-CAREINTOPRACTICE

I.OFFICEDESKSTRETCHES

II.LISTOFSELF-CAREACTIVITIES(ADAPTEDFROMSAFEPLACEWORKSHEET)

Physical

• Dophysicalactivitiesthatarefun• Eatregularhealthymeals• Exercise• Getenoughsleep• Getamassage• Getroutinemedicalcareforprevention• Stretch• Takeabreakfromtechnology• Wearclothesthatyouarecomfortablein

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Psychological

• Dosomethingyou’reabeginnerat• Maketimeforself-reflection• Readliteraturethatisnotrelatedtoyourwork• Saynotoextraresponsibilitiessometimes• Spendtimeoutdoors• Seeapsychotherapistorcounselor

Workplace/Professional

• Arrangeyourworkspacesoitiscomfortable• Askforhelpwhenneeded• Balanceyourworkloadsothatnoonedayistoomuch• Startapeersupportgroup• Usepaidtimeoff• Takearealbreakeveryfewhours• Don’teatatyourdesk

Emotional

• Allowyourselftocry• Feelproudofyourself• Expressoutrageinconstructiveways• Interactwithchildren• Spendtimewithpets• Rereadfavoritebooks• Stayincontactwithimportantpeopleinyourlife

Spiritual

• Beopentomysteryandtheunknown• Attendachurchorreligiousservice• Pray• Sing• Listentoinspiringmusic• Spendtimeinnature• Celebrateritualsthataremeaningfultoyou• Memorializelovedoneswhohavepassedon• Meditate

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III.BrainBreakIdeas:

Brainbreaksarequickandeffectiveinchangingyourphysicalormentalstate.Theyareusefulforstudentstohelpactivateandstimulatetheirbrains.Pereraetal.(2015)showbrainbreakscanhelpimprovestudents’concentrationandrelievestress.

FindmoreideasonhowtoincorporatebrainbreaksbyclickingoutthisresourcefromPottsgroveSchoolDistricttitled“IncorporatingBrainBreaks:KeepingStudentsEngaged”(n.d.).DidYouKnow?MindPeacehasVirtualMindPeaceRooms™withavarietyofbrainbreakandmood-regulatingactivitiesforallages!Belowaresomesampleactivitiesthatyoucandorightnow:

• ColorbyNumberbyCrazyGames.com• TryYoga!YogawithAdriene’s“RainbowYoga”Youtubevideoisperfectforallages,orcheckout

CosmicKidsYogaonYoutubeforamoreadventure-basedapproach!• Usethe5-4-3-2-1groundingtechnique.Name5thingsyoucansee,4thingsyoucanfeel,3things

youcanhear,2thingsyoucansmell,and1thingyoucantaste.Thiscanhelpwithmood-regulationandstress.Formoredetails,seeCentervention’sEmotionRegulationWorksheets.

• Watch4KRelaxationChannel’svirtualforestwalkthroughvideoonYoutube.

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APPENDIXB:TIPSFORGOODSLEEP

1.Gotobedatasettimeeachnightandgetupatthesametimeeachmorning—evenonweekends.

• SleepinginonweekendscanmakeithardertowakeupMondaymorning• Gethomework/workdoneearlysoyouarenotuplateatnightfinishingit

2.Exerciseduringtheday.

• Striveforaminimumamountofexercise30minutesaday• Exercisingimmediatelybeforebedcaninterferewithsleep(exercise5-6hoursprior)

3.Avoidcaffeine,nicotine,andalcohol,especiallybeforebed.

• Avoidcoffee,chocolate,softdrinks,non-herbalteas,dietdrugs,somepainrelievers• Smokerstendtowakeuptooearlyduetonicotinewithdrawal• AlcoholrobspeopleofdeepsleepandREM

4.Tryrelaxingactivitiesbeforebed.

• Warmbath,reading,music,drawing,writing

5.Exposeyourselftobrightlightwhenyouwakeup.

• Sunlighthelpsthebody’sinternalbiologicalclockreseteachday• Expertsrecommendexposuretoanhourofmorningsunlight

6.Don’tlieinbedawake.

• Dosomethingrelaxingifyoucannotfallasleep,untilyouaretired• Theanxietyofnotbeingabletofallasleepcancontributetoinsomnia

7.Createasleepenvironment.

• Createacomfortablebedwithenoughpillowsandblankets• Byonlysleepinginyourbedyoucancreateanassociationbetweenbedandsleep

8.Keepelectronicsoutofbed.

• Limitusageanhourbeforebedsincedevicesstimulatethemind• Keepelectronicstuckedawayandoutofreach• Useanalarmclockinsteadofyourphone

9.Seeadoctorifyoursleepingproblemcontinues.

Information gathered from: National Institutes of Health (www.nih.gov)

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AdolescentSleepTips:

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ElementarySleepTips:

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AppendixC:SampleSelf-CarePlan

FindthePDFversionheretoprintanduseathome!

Directions:Considerwhatyoudonowforself-careandlistthoseactivitieswithineachdimensionofself-careonthisworksheet(oryoucanaddnewdimensionsattheendthatrepresentotheraspectsofyourlife).Identifynewstrategiesthatyouwillbegintoincorporateaspartofyourongoingmaintenanceself-careplan–payparticularattentiontodomainsthatyouhavenotbeenaddressinginthepast.Onthelastpageidentifybarriersthatmightinterferewithongoingself-care,howyouwilladdressthem,andanynegativecopingstrategiesyouwouldliketotargetforchange.

(AdaptedbyShirleyReiser,LCSWandLisaD.Butler,PhDfrommaterialsprovidedbySandraA.Lopez,LCSW,ACSW,UniversityofHouston,GraduateSchoolofSocialWork.)

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REFERENCES

AlamedaCountyBehavioralHealthCareservices.(2013).SelfCareTips|AlamedaCountyTraumaInformedCare.Retrievedfromhttps://alamedacountytraumainformedcare.org/trauma-survivors-and-family/self-care-tips/

Anderson,B.,&Anderson,J.(2000).Computer&DeskStretches[Diagram].APAPracticeOrganization.(2005,January18).RiskFactorsandSelf-careforPractitioners

WorkingWithTraumaClients.Retrievedfromhttp://www.apapracticecentral.org/ce/self-care/trauma-clients.aspx?_ga=2.109007298.1112390819.1502117864-160168522.1467818205

Bressi,S.K.,&Vaden,E.R.(2016).ReconsideringSelfCare.ClinicalSocialWorkJournal,45(1),33-38.doi:10.1007/s10615-016-0575-4

BureauofLaborStatistics.(2017).OccupationalOutlookHandbook:HighSchoolTeachers.Retrievedfromhttps://www.bls.gov/ooh/education-training-and-library/high-school-teachers.htm#tab-3.

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