Step 1: Practice Self-Care
Caregivers, healthcare workers, and educators often fall into the trap of sacrificing self-care to help others. Taking good care of yourself is vital for effective teaching in a pandemic. Here are Everett Public Schools' self-care essentials: Eat Healthy, Stay Hydrated, Take Brain Breaks, and Transition at the End of the Day.
EAT HEALTHY (click to expand)
- Create a consistent time in your work day to stop work and take time to eat. Add a calendar reminder, and set an alert so that you don't get distracted.
- Bring snacks with you, and eat during transitions. Some people prefer not to eat a meal during their work day; bring small snacks (fruit, granola bars, nuts/trail-mix, etc.). Eating small amounts every 1.5 - 2 hours will help supply your body's caloric needs.
- Make a plan to eat with a colleague, and combine a brain-break with your energy needs. Intentional breaks to recharge will help you sustain effort in your teaching practice over the course of the day.
STAY HYDRATED (click to expand)
- Bring a 32oz water bottle with you to work to help you stay hydrated during your work day.
- Not all your hydration needs to come from regular tap water! Try adding slices of fruit or cucumber to your water bottle, or try decaffeinated beverages.
- Avoid caffeinated or sugary beverages, both of which can contribute to dehydration.
TAKE BRAIN BREAKS (click to expand)
- Take a short walk.
- Check-in with a loved one.
- Mindfulness/Meditation practice.
- Stretching/intentional breathing.
- Laughing with a colleague or student.
- Reading something not work-related.
TRANSITION TO AND FROM WORK INTENTIONALLY (click to expand)
- Take a moment to pause and think about your day.
- Consider one difficult thing that happened today. Acknowledge that difficulty and let it go.
- Think about 3 things that went well today. Congratulate yourself for the positive impact of your work.
- Check on your grade level colleagues before you finish - are they okay?
- Are you okay? Remember, your building leaders are here to support you. Reach out if you're not okay.
- Now switch your attention to home - rest and recharge.
YOUTH MENTAL HEALTH FIRST AID RESOURCES (click to expand)