The purpose of this lesson is to help educators draw connections between self-care, stress, and mindfulness. As we increase the awareness of how these three things interfere with and impact our physical well-being, educators will walk away with some different solutions to implement in their own lives, improving their overall wellness.
Self-care looks different for each person, but some qualities of self-care apply to everyone. “Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. When it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.” Some recommended self-care activities include: exercise, eating healthy meals regularly, drinking plenty of water, prioritizing sleep, finding relaxing activities like breathing exercises or journaling, setting goals and priorities, expressing gratitude, using a positive outlook, and staying connected to others. “Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you. In addition, although self-care is not a cure for mental illnesses, understanding what causes or triggers your mild symptoms and what coping techniques work for you can help manage your mental health.” Self-care includes daily habits that can help mitigate unhealthy levels of stress.
(From the National Institute of Mental Health)
Stress is a natural part of life, and often we do not realize when we are going through stressful times. Knowing our own symptoms of stress brings awareness to how we are feeling, and that awareness allows us to avoid harmful levels of stress. Many professional resources are available for those that experience severe levels of stress. There are strategies that we can practice to reduce stress levels, including self-care and mindfulness.
According to Elizabeth Scott at Verywell mind, mindfulness is “the practice of becoming more fully aware of the present moment—non-judgmentally and completely—rather than dwelling in the past or projecting into the future.” Many mental ailments can be relieved with mindfulness practices. Mindfulness activities include meditations, experiencing the present, breathing deeply, and everyday activities like gardening or listening to music (with the right approach).
Our holistic wellness is dependent on the care of our physical body. When we are clean, fed, well-rested, at ease, and managing our stress, we feel better and are more able to focus on those around us and our own ability to thrive.
Activity 1: (5 Minutes) JOURNAL REFLECTION AND VIDEO
Turn on some quiet music while the staff writes. Educators have five minutes to reflect on this journal prompt and answer the questions using the Journal Reflection handout:
Think about your day yesterday. Describe how you took care of yourself with self-care, how your stress levels were, and if you were able to live mindfully, enjoying the present. Then, list any questions that you have about the health topics: self-care, stress, or mindfulness.
Watch the mini meditation video “Let Go of Stress,” by Headspace together and take a moment to breathe.
Activity 2: (10 Minutes) DEFINITIONS & CATEGORIES
Pass out the Self-Care, Stress, & Mindfulness Notes handout. As a group, read through the science-based definitions and paraphrase them in simpler language on the chart, in the column “Definitions & Categories.” Leave a little room for different types or categories that we will get to later.
What is self-care?
“Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. When it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.” (National Institute of Mental Health)
Have a discussion:
What is this definition saying in clear, simple language?
What is stress?
“The physiological or psychological response to internal or external stressors. Stress involves changes affecting nearly every system of the body, influencing how people feel and behave. For example, it may be manifested by palpitations, sweating, dry mouth, shortness of breath, fidgeting, accelerated speech, augmentation of negative emotions (if already being experienced), and longer duration of stress fatigue. Severe stress is manifested by the general adaptation syndrome. By causing these mind–body changes, stress contributes directly to psychological and physiological disorder and disease and affects mental and physical health, reducing quality of life.” (American Psychological Association)
Have a discussion:
What is this definition saying in clear, simple language?
What is mindfulness?
“Awareness of one’s internal states and surroundings. The concept has been applied to various therapeutic interventions—for example, mindfulness-based cognitive behavior therapy, mindfulness-based stress reduction, and mindfulness meditation—to help people avoid destructive or automatic habits and responses by learning to observe their thoughts, emotions, and other present-moment experiences without judging or reacting to them.” (American Psychological Association)
Have a discussion:
What is this definition saying in clear, simple language?
Activity 3: (20 Minutes) GROUP RESEARCH
Groups can work together or individually to finish the chart. Participants have 30 minutes to explore the following resources and fill in the chart.
Self-Care Resources:
Stress Resources:
Mindfulness:
Have a discussion.
Activity 4: (20 Minutes) DEEP DIVE INTO STRESS
Stress is a part of life, but everyone needs to find ways to healthily manage it when stress starts to affect our overall wellness. Severe levels of stress that persist may be an indicator that professional help is needed.
“Sometimes, the best way to manage your stress involves changing your situation. At other times, the best strategy involves changing the way you respond to the situation.” -E. Scott, in What Is Stress?
Watch the TED Talk video, “How to make stress your friend,” where Kelly McGonigal talks about how to change stress into your friend.
Have a discussion:
Activity 5: (10 Minutes) A NOTE ON SUICIDE
When self-care is not enough, individuals may need to seek professional help if they are experiencing long-lasting severe symptoms that are interfering with their daily activities. If severe symptoms are not managed, awful steps, such as death by suicide, can occur.
According to the CDC’s WISQARS Data and Statistics, from 2019:
If individuals ever think about harming themselves or attempting suicide, they need to tell someone immediately and call either 911 or the National Suicide Prevention Lifeline (Lifeline) at 1‑800‑273‑TALK (8255). They can also text the Crisis Text Line by texting “HELLO to 741741”. These services are free, confidential, and available 24/7.
Extension: Briefly visit the National Suicide Prevention Lifeline website together to peruse the provided resources.
Action Steps to Take by the Substance Abuse and Mental Health Services Administration
Have a discussion:
Activity 6: (20 Minutes) WELLNESS PROGRAM VISION BOARD
Watch the video, “Teacher Stress and Health: Effects on Teachers, Students, and Schools,” by the Robert Wood Johnson Foundation.
A wellness program is “a program intended to improve and promote health and fitness that’s usually offered through the work place, although insurance plans can offer them directly to their enrollees.” (From Healthcare.gov)
In small groups or individually, create a vision board of an ideal wellness program sponsored by your school. You can use a blank piece of paper or a digital tool such as a PowerPoint slide. Explore what your district and school already provides. Search for new ideas by looking at what some companies or organizations use. Try to include resources that are low-cost, easy to implement, and do not detract from deep student learning.
Share and discuss some vision boards. Encourage an open atmosphere where participants take turn sharing without any comments or criticism. Think of this activity as the staff participating in a solution-oriented “think tank.”
Have a discussion:
Activity 7: (5 Minutes) MY 1% GOALS
From everything covered today, what would you like to try out next? What is a little step you could take, moving forward in each category: self-care, stress, and mindfulness? Take a minute to jot down your goal or focus on your handout.
Here are some resources to get you started:
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