Cultivating Wellness

While schools focus on the how-to of academics, this monthly newsletter aims to emphasize support, encouragement, and connection to optimal mental health and wellness. The goal is to share tips and strategies that are simple enough to incorporate into an already full plate. At the very least, this newsletter is a regular reminder that we are in this together. We are all human and are all desperate for small successes and even more in need of worthwhile connection.

As the holiday season approaches and we scurry to find ways to give to others, let us not forget to also give to ourselves. As parents and educators, we are giving pieces of ourselves to our own children and our students every day. Whether it is our time, energy, love, or tangible items we are always giving. We want the best for our little ones but providing sustained care can lead to stress and burnout.

According to the Harvard Health Blog, caregiver burnout can lead to irritability, fatigue, sleep problems, weight gain, social isolation, and feelings of hopelessness (Marilynn Wei, 2018). Sustained stress can significantly impact our ability to continue to provide care and support to others. Unfortunately, during the holiday season we often feel selfish taking time to do things for ourselves. We are here to remind you that self-care is never selfish. This holiday season make time on your to do list to care for yourself and recharge.

Self-care activities can be as simple or as extravagant as you like. It's all up to you! Listed below are a few activities that can help reduce stress and boost your mood to help you enjoy the holiday season.

• Get regular exercise. A thirty-minute walk every day can boost your mood and improve your health. Shorter exercise sessions add up, so don’t be discouraged if you can’t do thirty minutes at one time. Start with a smaller time commitment and extend the time as your stamina improves.
• Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day, as does limiting caffeinated beverages such as soft drinks and coffee.
• Make sleep a priority. Stick to a schedule that ensures you get enough sleep every night. Blue light from devices and screens can make it harder to fall asleep. Turn off your phone and computer before bedtime to eliminate your exposure to blue light.
• Try a relaxing activity. Explore relaxation or wellness programs and activities. Free apps. are available for your phone that provide instruction on meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy such as journaling.
• Set goals and priorities. Decide what needs to get done now and what can wait. Say no to new tasks if you start to feel like you are taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have left to do.
• Practice gratitude. Remind yourself of what you are grateful for. Be specific. Make a list of the items or replay them in your mind as part of your bedtime routine.
• Focus on positivity. Identify and challenge negative and unhelpful thoughts. Replace them with a positive affirmation.
• Stay connected. Reach out to your friends or family members who can provide emotional support and practical help.

U.S. Department of Health and Human Services. (n.d.). Caring for your mental health. National Institute of Mental Health. Retrieved November 9, 2022, from https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

• Mayo Clinic Stress Management
• Why are Holidays so Stressful

• Project Healthy Minds: Resources

• National Alliance on Mental Illness-Genesee County Chapter
• Michigan Department of Health and Human Services
• The State of Michigan has created a Stay Well program that encourages individuals to Be Kind to Your Mind, providing access to support groups, help lines, webinars, behavioral health guides, and video resources. This Mindfulness and Stress Resilience Guide is one tool provided. Check the link to learn more.
• Michigan 211 helps to connect individuals to a variety of services, including mental health providers.
  

Supporting the whole child starts with supporting all the adults involved in the educational process. From direct providers, such as teachers and paraprofessionals, and to those indirectly involved with student success (business, transportation, operations, human resources, etc.), a need for optimal self-care is shared to bring our best self to work each day.

The GISD has taken initial steps to providing a customizable wellness toolkit available to staff throughout Genesee County schools, programs, and GISD departments. This toolkit has been created to help administrators and managers implement and create sustainable staff wellness initiatives. While resources are often spread thin and opportunities for added programs may be far and few between, one key is for programs and departments to start where they are and commit to intentional moves toward creating and sustaining a culture of wellness.

The Cultivating Staff Wellness (CSW) Toolkit is based on SAMHSA’s Eight Dimensions of Wellness: emotional, physical, spiritual, environmental, occupational, financial, intellectual, and social. Complete the Cultivating Staff Wellness Registration Form so that your school, program, or department can begin receiving access to the CSW Toolkit.

Our team is committed to promoting wellness in schools as well as in our communities through support of students, staff, and parents. We strive to highlight what's working in wellness, bring you relevant and helpful information for wellness, and to provide connections to community resources that may assist with wellness.

To learn more about health and wellness for teachers, students, and families, check out our page on the GISD website.