SELF CARE STRATEGIES...You too can do one of them when you are feeling overwhelmed.) When you have...

STRATEGIES SELF CARE

FOR EDUCATORSSTRATEGIES TO:

Alleviate Stress, Counteract Occupational Fatigue & Reduce Secondary Trauma

Sustainability

As professional educators, we routinely hold ideas and beliefs that prevent us from getting the support we need. Ideas like “we should be able to handle it” or “we shouldn’t speak about ourselves when our clients are suffering so much more than we are” can prevent us from getting the support we need. We then fall short on being the well balanced, happy, and resilient examples our students most need. Self care begins by recognizing the unconscious internal and social myths and taboos that keep us from incorporating self-care as part of our daily routines.

Learn the skill of Active Listening. Practice with colleagues and infuse your work environment with a culture of care. Listen to each other in ways that are renewing rather than oriented towards only solving problems or airing complaints. Practice listening to positive accomplishments. We build intimacy more deeply when we listen and ask our colleagues about their successes.

CLEAR THE WAY

1Unpack Beliefs & Assumptions

RELEASE STRESS

2Practice Active Listening

MAKE SELF-CARE A HABIT

3Build Your Own Toolkit

3 STEPS TO PROFESSIONAL REJUVENATION

10 ACTIVITIES TO NOURISH YOURSELF FROM THE INSIDE OUT 50 TOOLS FOR YOUR SELF-CARE TOOLKIT

S E L F C A R E S T R AT E G I E S

CONTENTT H E T H R E E S T E P S O FP R O F E S S I O N A L R E J U V E N AT I O N & S U S TA I N A B I L I T Y

2 3INNER STRENGTH FOUNDATION www.innerstrengthfoundation.net S e l f C a r e To o l k i t f o r E d u c a t o r s

Self Care

50 TOOLS YOU CANWORK WITH TO REJUVENATE YOURSELF FROM THE INSIDE OUT

INNER STRENGTH SELF CARE TOOLKIT

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DRINK 2-3 LITERS OF WATER A DAY.

HAVE SMALL PAPER DIXIE CUPS FOR WATER IN YOUR OFFICE TO SERVE FRESH WATER TO YOUR COLLEAGUES OR STUDENTS WHEN THEY ARE STRESSED.THE WATER SUPPORTS THEM AND REDUCES SECONDARY STRESS FOR YOU. SIPPING WATER SLOWLY IS A WAY TO HELP THE BRAIN SETTLE DOWN AND LOWER ITS STRESS RESPONSES. THE ACT OF GIVING HELPS YOU EXPERIENCE YOUR CAPACITY TO HELP, WITHOUT DEPLETING YOURSELF. HANDING SOMETHING TO SOMEONE CREATES CONNECTION, HUMAN CONNECTION SUPPORTS EMOTIONAL WELL-BEING.

CARRY A WATER BOTTLE WITH ITS OWN FILTER.

IN MOMENTS OF HIGH STRESS, SLOWLY SIP ON ICE WATER TO HELP YOURSELF CALM AND REFOCUS.

PUT INEXPENSIVE CHARCOAL STICK FILTERS IN A WATER JUG IN YOUR CLASSROOM OR OFFICE. THESE ARE AVAILABLE IN SOME GROCERY STORES AND ONLINE. CHARCOAL STICKS REMOVE MANY COMMON TOXINS FROM TAP WATER, INCLUDING LEAD.

H Y D R AT E YO U R SYST E M

Good hydration is important for brain health, appetite, and to help the body flush stress-related toxins from the body. Most of us over-estimate how much water we drink and experience mild dehydration regularly. Oftentimes when we think we are hungry, we are actually thirsty. Good hydration helps reduce brain fog and stimulates our digestion.

Caffeinated drinks de-hydrate the body and high sugar drinks stimulate cravings.Remember, “Water is Life.” Our planet and our bodies are more than 60% water. Let’s keep our internal irrigation system filled with good clean water for all the needs of our cells, muscles, brain, and heart.


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KEEP A SMALL BAG OF NUTS, CRACKERS, OR PROTEIN BARS IN YOUR DESK, CAR, BACKPACK, OR PURSE SO YOU ALWAYS HAVE SOMETHING HEALTHY TO SNACK ON AND YOU DON’T LET YOURSELF GET LIGHT-HEADED.

SHOP IN BULK AT TRADER JOES OR OTHER STORES WHERE YOU CAN FIND HEALTHY PREPARED SNACKS AT REASONABLE PRICES. KEEP NUTS AND DRIED FRUIT IN YOUR FREEZER TO KEEP THEM FRESH.

PREPARE SNACKS IN SMALL BAGS OR CONTAINERS AT THE BEGINNING OF THE WEEK SO YOU HAVE AN EASY STASH OF GRAB-AND-GO.

CHECK THE SUGAR CONTENT ON CRACKERS AND OTHER FOODS BEFORE YOU PURCHASE AND REDUCE THE SUGAR, SALT, OIL, CAFFEINE, AND CHEMICAL ADDITIVES IN YOUR DIET. AT FIRST YOU MAY NOTICE SOME MILD WITHDRAWAL SYMPTOMS BUT AS YOU BECOME ACCUSTOMED TO HEALTHIER HABITS YOU WILL ALSO BECOME MORE SENSITIVE TO WHAT YOUR BODY NEEDS AND WHAT WOULD BE A MORE SUPPORTIVE FOOD TO EAT OR DRINK.

CHOOSE SNACKS THAT NOURISH, REMOVE TENSION FROM YOUR JAW, AND LEAVE YOU FEELING REFRESHED. GOOD SNACKS TO REACH FOR INCLUDE: PRE-CUT CARROT AND CELERY STICKS, NUTS, GRAPES, CRACKERS OR LOW-SUGAR PROTEIN BARS.

N O U R I S H YO U R B O DY

Keeping our blood sugar levels stable and reducing high and low spikes helps us stay calm and experience steadiness. Having healthy snacks on hand helps us feel cared for, supported, in control of ourselves, and with tangible resources. See the list below for easy-to-reach for, healthy snacks.

Reduce your consumption at work of foods that create agitation, including high sugar, high caffeine foods. This will enable you to build a physical and emotional foundation of strength. Here are some easy and inexpensive ways to nourish your body throughout the day. 01

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DOWNLOAD THE GO ANYWHERE PRACTICE KIT FROM INNER STRENGTH.

EXPERIMENT WITH SHORT AND LONG TIME PERIODS OF MINDFUL AWARENESS PRACTICE.

LISTEN TO THESE AUDIOS ON A BREAK AT WORK, BEFORE YOU LEAVE THE OFFICE, OR ON THE WAY HOME.

HAVE FUN WITH THESE EXERCISES. ENJOY A SPIRIT OF ADVENTURE AND DISCOVERY.

PRACTICE MINDFUL BREATHING, THOUGHT BUBBLE MEDITATION, BODY SCAN RELAXATION, AND LOVE & KINDNESS PRACTICE REGULARLY. A LITTLE EVERY DAY IS IDEAL.

R E F R E S H YO U R M I N D


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SPEND TIME WITH FRIENDS WHERE YOU DON’T TALK ABOUT WORK.

INVITE YOUR FRIENDS FOR A GAME NIGHT AT HOME, MAKE YOUR OWN DANCE PARTY, SET UP A KARAOKE NIGHT IN YOUR LIVING ROOM. WATCH A COMEDY. LAUGHING IS IMPORTANT FOR YOUR HEALTH & STATE OF MIND AND FOR THOSE YOU SERVE.

WRITE LITTLE NOTES AND CARDS OF KINDNESS TO YOUR PARTNER, CHILDREN, FAMILY, OR FRIENDS. GET IN TOUCH WITH THAT DEEPER APPRECIATION THAT OFTEN GOES UNVOICED.

COOK A NICE MEAL FOR A FRIEND OR, EVEN BETTER, COOK TOGETHER. SET THE TABLE (CLEAR IT OF ALL PAPERWORK FIRST), LIGHT A CANDLE, ARRANGE SMALL CENTERPIECE FROM FLOWERS OR INTESTING PEBBLES. MAKE YOUR TABLE AN INTENTIONAL PLACE OF BEAUTY THAT IS SET UP FOR YOU & YOUR FRIEND.

DO NO-COST, OUTDOOR, OR LIGHT-HEARTED ACTIVITIES JUST FOR FUN. TAKE A WALKING TOUR THROUGH THE CITY, EXPLORE HISTORIC MONUMENTS NEAR YOU, FIND THE NEXT LOCAL ARTS OR MUSIC EVENT.

E N J OY YO U R R E L AT I O N S H I PS

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TRY A FOOT SOAK OR HOT BATH WITH EPSOM SALTS OR MINERAL SALTS (AVAILABLE FROM YOUR LOCAL PHARMACY OR GROCERY STORE). STRESS RELEASES TOXINS INTO OUR SYSTEM, A HOT BATH OR FOOT SOAK WILL HELP YOUR BODY EXPEL THE WASTE.

FIND YOURSELF A COMFORTABLE SPOT AND READ A BOOK FOR ENJOYMENT. TURN YOUR TECHNOLOGY OFF AND LET YOUR IMAGINATION GO.

BREATHE! OXYGENATE THE BODY AND BRAIN. TEN DEEP BREATHS IN AND OUT. STAND AND LIFT YOUR ARMS OVERHEAD ON AN INHALATION, LOWER YOUR ARMS ON THE EXHALATION. DO THIS BEFORE YOU LEAVE YOUR OFFICE OR CLASSROOM. ON YOUR BREAK. WHEN YOU’RE WAITING FOR YOUR DINNER TO COOK, WATCHING THE NEWS, OR GETTING READY FOR BED. REALLY ANYTIME. GET IN THE HABIT AND YOU’LL NOTICE A DIFFERENCE PHYSICALLY AS WELL AS EMOTIONALLY AND MENTALLY.

TAKE TIME FOR A DO-IT-YOURSELF FACIAL OR VISIT YOUR LOCAL SHOP FOR A PEDICURE, FACIAL, HOT SHAVE, MASSAGE, COMMUNITY ACUPUNCTURE TREATMENT, REFLEXOLOGY SESSION, OR REIKI TREATMENT. EXPERIMENT & EXPLORE!

GIVE YOURSELF A HAND MASSAGE WHILE YOU’RE SITTING WATCHING TELEVISION OR LISTENING TO MUSIC AT HOME.

R E L A X YO U R N E RVO US SYST E M


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ENJOY AN EXERCISE BREAK DURING THE DAY. WALK OUTSIDE INSTEAD OF SITTING IN THE LUNCHROOM.

DO THE BODY SCAN MINDFUL AWARENESS WHEN YOU ARE PARTICULARLY STRESSED AT WORK AND DO A SHORT BODY SCAN IN BED AS YOU FALL ASLEEP EACH NIGHT.

GET A SET OF 5 OR 10LB DUMBBELLS AND DO SOME ARM CURLS WHEN YOU ARE AT YOUR DESK OR WHEN YOU GET HOME FROM WORK AND ARE WATCHING TV.

TAKE ADVANTAGE OF FREE YOUTUBE YOGA, PILATES, WORKOUT ROUTINES. SWEAT, STRETCH, DANCE. OR TAKE UP AN EXERCISE DISCIPLINE WITH WEIGHTS, DANCE, BIKING, TEAM SPORTS, YOGA, MARTIAL ARTS, OR SWIMMING.

MOVE YOUR BODY INTENTIONALLY, DO TWISTS AT YOUR DESK EACH TIME YOU SIT DOWN, STRETCH YOUR ARMS BEHIND YOU AND OVERHEAD EACH TIME YOU STAND UP, ADD NECK ROLLS TO THE BEGINNING AND ENDING OF YOUR CLASS LESSONS WITH YOUR STUDENTS.

R E C H A R G E YO U RS E L F

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RUN A DIFFUSER IN YOUR CLASSROOM WITH LAVENDER, LEMON, ROSEMARY OR OTHER ESSENTIAL OILS (AVAILABLE AT REGULAR PHARMACIES OR LARGER GROCERY STORES).

PUT A SMALL POTTED PLANT IN YOUR CLASSROOM OR ON YOUR DESK, AND REST YOUR EYES ON ITS LEAVES PERIODICALLY THROUGHOUT THE DAY.

REDUCE THE CHEMICAL SCENTS IN YOUR ENVIRONMENT –AIR FRESHENERS, HAIR PRODUCTS OR OTHER SUBSTANCES WITH “PARFUM” OFTEN INCLUDE CHEMICALS THAT ARE HARMFUL TO OUR BRAIN HEALTH AND CLARITY.

PLAY INSTRUMENTAL MUSIC SOFTLY ON YOUR BREAK, DURING CLASS TRANSITIONS, OR WHEN YOUR STUDENTS ARE WORKING ON PROJECTS TOGETHER.

KEEP A CALMING ESSENTIAL OIL (LAVENDER OR A BLEND) ON YOUR DESK AND OR A FEW DROPS ON YOUR INNER WRISTS DURING THE DAY.

ST I M U L AT E YO U R S E N S E S


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GET A JOURNAL AND EXPLORE CREATIVE STREAM OF CONSCIOUSNESS WRITING

RE-VISIT YOUR FAVORITE HOBBY, KNITTING, CROCHETING, SEWING, COLLAGE, GARDENING, OR COOKING.

TREAT YOURSELF TO A RELAXATION COLORING BOOK AND A NICE SET OF COLORED PENCILS OR PENS.

RECONNECT WITH THE ART OF READING FOR PLEASURE.

TAKE UP AN INSTRUMENT THAT YOU PLAY JUST FOR YOURSELF.

E X P R E SS YO U R C R E AT I V I TY

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SET TIME WHEN YOUR REMINDERS, TEXTS, AND EMAILS ARE OFF, YES . . .OFF (EVEN SHORT PERIODS EVERY DAY WILL GIVE YOU A SENSE OF SPACE AND RELIEF).

READ THE NEWS INSTEAD OF WATCHING TV TO REDUCE THE HYPE.

REDUCE THE TIME YOU SPEND PLAYING VIDEO GAMES AND FIND A PUZZLE BOOK OR BOARD GAME INSTEAD.

CALL YOUR FRIENDS INSTEAD OF TEXTING OR EMAILING.

SET UP A SCREEN DIMMER LIKE F.LUX AT LEAST AN HOUR BEFORE YOU SLEEP TO MINIMIZE HARMFUL AND AGITATING LIGHT FREQUENCIES.

TA M E YO U R T E C H N O LO G Y


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Now that you have seen how many ways you can care for yourself, it’s time to create your own Self-Care toolkit. Read through the 50 tools above and then reflect on your own favorite activities for relaxation. Choose 5 tools that would be easy for you to use. Remember, you are not limited by what you choose, you can always explore and experiment.

Use this small space. (It is small for a reason. It’s easy to carry or put somewhere where you will see it. If it’s small, it reminds you that small steps are valuable and manageable. You too can do one of them when you are feeling overwhelmed.)

When you have finished choosing your top 5, cut out your toolkit.

Laminate it or photocopy it if you’d like.

Keep it in your phone, wallet, computer, desk, or bathroom mirror.

Read it every day so you know that if/when you need it, you have options. You already have a self-care path in place. This is just the beginning of places you can go for support, renewal, and help. Beginnings are good. Encourage yourself.

Try it out.

MY SELF CARE TOOLKIT MY SELF CARE TOOLKIT

SELF-CARE ACTIVITIES

SELF-CARE TOOLKIT

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MAKE A LIST OF YOUR OWN FAVORITE

STOCK YOUR OWN

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TAKE 10 POST-IT NOTES AND WRITE DOWN 10 THINGS YOU APPRECIATE ABOUT YOURSELF. FOLD THEM OR LEAVE THEM OPEN (HOWEVER YOU FEEL MOST COMFORTABLE) AND PLACE THEM WHERE YOU WILL FIND THEM – INSIDE YOUR COMPUTER, IN YOUR CURRICULUM PLANNER, ON THE BATHROOM MIRROR, IN YOUR WALLET, IN THE FRIDGE, ON YOUR PHONE, BY YOUR BED. WHEN YOU SEE THEM, STOP, TAKE A DEEP BREATH, READ THE NOTE, TAKE TWO MORE MINDFUL BREATHS. GET INTO THE HABIT OF APPRECIATING YOURSELF.

REMEMBER SOMETHING YOU DID WELL. REMEMBER WHAT YOU DID THAT WORKED AND HOW YOU FELT ABOUT YOURSELF.

DO A LOVE & KINDNESS MEDITATION DIRECTED AT YOURSELF EVERYDAY FOR 2 WEEKS. DO THIS AS OFTEN AS FEELS VALUABLE. NOTICE HOW THE SUSTAINED PRACTICE MAKES A DIFFERENCE IN THE QUALITY OF YOUR MENTAL CHATTER.

WRITE YOURSELF A LETTER OF KINDNESS AND MAIL IT TO YOURSELF.

PRACTICE KINDNESS IN YOUR SELF-TALK. SAY 5 NICE THINGS TO YOURSELF EVERYDAY. WHEN YOU HEAR YOUR INNER VOICE SAYING MEAN THINGS TO OR ABOUT YOURSELF, REPLACE THAT COMMENT WITH SOMETHING KIND.

A P P R E C I AT E YO U RS E L F


ENJOY!YOUR SELF CARE

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T: 1-267-521-2650

E: [email protected]

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© 2019 Amy Edelstein. Please do not reproduce without permission.

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SELF CARE STRATEGIES...You too can do one of them when you are feeling overwhelmed.) When you have...

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