SELF CARESelf-care refers to activities and practices that we can engage in on a regular basis to reduce stress and maintain and enhance our short- and longer-term health and well-being.
SELF CARE IN MIDDLE SCHOOLWEEK 19 - GET ORGANIZEDWithout organization, we can cause a stress cycle (running late for school, the assignment not completed on time, the jacket lost), which causes us to focus on other things. Disorganization also can lead to a feeling of being off balance. This can then affect other areas of life: grades suffer, relationships can suffer when someone is always late, etc. By making choices about what you focus on, and choosing to spend a few minutes a day on organization, you can move from the stress of disorganization to the feeling of being energized and empowered simply by being organized.
Self-Care: Pick one area of your life to get organized such as caring for your possessions, turning in assignments on time, keeping your bedroom clean, using a calendar to manage your time, etc. Kindness Challenge: Look for people doing good and let them know you noticed. WEEK 17- KINDNESSIt’s Kindness Week at Rancho del Rey!
Have you noticed a warm feeling after doing something kind for others? There are studies to prove that being kind has a positive impact on one’s wellbeing. Not only does being kind spread happiness and make the world a better place, but you are helping others and yourself. With so many benefits, we should all try and be more kind. Keep in mind, kindness is not just in acts but also in our words. A little bit of kindness can change someone’s day. Self-Care Since there are so many benefits to being kind, care for yourself by doing something kind for others. Click below to see all the health benefits of showing kindness. www.dartmouth.edu/wellness/emotional/rakhealthfacts.pdf Kindness Challenge Check out some ideas to spread kindness (link below) and pick at least 3 acts to complete by the end of the week. www.randomactsofkindness.org/kindness-ideas WEEK 15 - SOCIAL MEDIA CLEANSEDuring this season, most of us are feeling increased stress whether from the hustle of the holidays or studying for final exams (EOC's). It is important to take time for yourself. Consider a Social Media Cleanse. Social Media Cleanse involves distancing yourself from any social media platform and taking time off your phone. Whether it’s a day, a week, or a month, a social media detox is highly recommended by psychologists, as it is scientifically proven to enhance mental performance and make you feel happier.
Self-Care Tip: Set a goal to detox from social media/phone for one whole day and to be truly present. Take note of the positive feelings associated with this and consider limiting your phone time. Kindness Challenge: Be fully present in your conversation with loved ones and put your phone away during family time WEEK 13 - GRATITUDEThanksgiving is a time to remember all we have to be thankful for. Being grateful has many benefits. People who regularly express gratitude appear to recover faster from trauma and injury. They have better and closer personal relationships and may even have improved health overall. In some studies, it even has been shown to improve immune function, blood pressure, and heart function. Finally, gratitude helps us get rid of toxic emotions by anchoring us in everything that's positive in our lives. Expressing gratitude makes us happier and more resilient!
Self-Care: Write three things you’re grateful for on a sticky note and glance at it regularly. Kindness Challenge: Send a positive note to someone close to you with one reason why you are grateful for them. WEEK 11 - RESPECTRespect means we have high regard or admiration for another's views and feelings. We value their abilities and inner qualities.
Self-Care: Challenge your negative thoughts and look for the upside. Kindness Challenge: Be kind especially when your first instinct is to be unkind. WEEK 9 -PERSONAL GROWTHGrowth comes from change. We can all agree that we have faced many changes in the past year and a half. Have these changes inspired growth in you? If not, it is not too late, you can start today.
Self-Care: Identify one thing you would like to change to better yourself. Start with that one thing today and then repeat it the next day and then the following and so on. Kindness Challenge: Spend time giving to others without expecting anything in return. WEEK 7 - BE STRONGEveryone is fighting their own battle. If you are going through something today, remember, to be strong because things will get better.
Self-Care: Try journaling, if you’ve never tried it before. Some ideas are to write about your feelings or what you are grateful for. Journaling helps us figure out who we are, what we need and what we want. Kindness Challenge: Notice when someone is down and try to brighten their day. WEEK 5 - SUICIDE PREVENTION MONTHSeptember is Suicide Prevention Month, individuals and organizations around the country join their voices together in order to broadcast the message that suicide can be prevented, and to give as many people as possible the tools and resources to support themselves and those around them. Remember if you or someone you know is thinking about suicide, tell an adult that you trust or call/text:
National Suicide Prevention Lifeline: (800) 273-8255 or Crisis Text Line: TEXT “Home” to 741-741 WEEK 3 - MAKE IT A PRIORITYSelf-Care: Identify where most of your time and energy is spent. If these things are not a priority in your life, then make a change.
Kindness Challenge: Put your phone/technology away and spend quality time interacting with your family. WEEK 1 - SMILE MORESelf-Care
Smiling even if when you do not feel like it can instantly boost your mood and reduce stress. Kindness Challenge Smiling cannot not only change your mood but has a positive effect on those around you, so smile at everyone you see today! |
KINDNESSKindness is very important in creating a sense of community and belonging. One small act of kindness can release an enormous chain of positive events. Check out the 2021 RAK Random Acts of Kindess Calendar for more ideas.
SCIENCE OF KINDNESSWeek 18- Self-LoveValentine's Day is Monday, remember that as we show love to others, it is important that we also love ourselves.
Self-Care: By loving ourselves we need to let go of negative thoughts and comparisons and accept yourself as you are. Kindness Challenge: Leave random notes of love, kindness, encouragement or gratitude around for your family/friends to find. WEEK 16 - SETTING GOALSWe hope 2022 is off to a great start! Many of us set goals for the New Year. Remember, you don’t have to go big and change your whole life, but setting just a few, very manageable goals can help you have the best year yet.
Self-Care: Take time to reflect on this past year and identify both challenges and successes, determine what is important to you and what you want to accomplish in 2022. Kindness Challenge: Be fearless and start a conversation with someone new today. WEEK 14 - MOTIVATIONMotivation is the desire to act in service of a goal. It's the crucial element in setting and attaining our objectives. Sometimes it is challenging to get motivated. Here are some questions you can ask yourself to figure out what works for you.
1) What are my reasons for wanting to achieve this goal? 2) What steps do I need to take to move closer to my goal? 3) What stops or reduces my motivation? 4) How can I overcome these obstacles? 5) What habits can I create to increase my motivation? Self-Care Tip: Write down your top three goals for the end of the semester. Write them down somewhere you can see each day. Kindness Challenge: Be kind especially when your first instinct is to be unkind. WEEK 12 - SELF ESTEEMSelf-esteem affects our behavior and how we value ourselves. Positive self-esteem can be the difference between success and failure, affect your confidence, mindset, body image, social skills, how you take care of yourself and your overall happiness.
Self-Care: Write positive messages on Post-It Notes and place them on mirrors in your house. Kindness Challenge: Compliment the first three people you see today. WEEK 10- ACHIEVING GREATNESSYou are capable of achieving greatness. You have the power to create your reality. Through your intentions you can achieve your goals, go to places you thought you’d never go, and live a life that you dream of. The possibilities are endless. Yet, intentions alone are not enough. They must be coupled with thoughtful planning and actions.
Self-Care: Notice the small things you do well today and tell yourself “good job”. Kindness Challenge: Respond kindly to everyone you interact with today. WEEK 8 - CHARACTER STRENGTHSWe are all unique and have different strengths and challenges. Character strengths are the positive parts of our personality which can influence how we think, feel and behave. By identifying your character strengths, you are able to figure out how to better cope with stress, find your calling, understand what makes you unique, discover your passion, and/or figure out what makes you tick. Knowing and applying your highest character strengths is the key to you being your best self.
Self-Care: Take time to identify and appreciate your strengths (use the sheet attached or take the free VIA Strength Survey https://www.viacharacter.org/survey/account/register#youth - note it will ask you to create a free account using your email) Kindness Challenge: Use your character strengths to help someone in need today WEEK 6 - ASK FOR HELPThere is a lot that a single person can do to help prevent suicide, but the biggest thing you can do when facing the issue with someone you know is to listen, and make sure to get them help. Remember to ask for help when you need it. It sounds simple, but trying to handle everything without help causes stress and anxiety for a lot of people.
Self-Care: You matter, remember that you are enough, just as you are. Kindness Challenge: Send an encouraging note, text, or email to someone you know who needs it. WEEK 4 - YOUR GIFTSSelf-Care: Every one of us has some special gift. We are made to do something big in life. Make an effort not to be caught up with the not so important things in life and miss the opportunity find your true passion and joy.
Kindness Challenge: Doing things for others no matter how small is a powerful way to boost your own happiness. Giving to others can be as simple as a kind word or smile. It can include giving time, care, skills, thought or attention. WEEK 2- POSITIVITYSelf-Care: Instead of focusing on what’s wrong, learn to adopt an abundance mindset. This is perhaps the most life-changing self-care practice you can incorporate into your life. Reframing your thoughts is a deliberate practice that takes time, but if you’re able to accomplish it, you’ll experience greater joy and fulfillment in all areas of your life.
Kindness Challenge: Spread positivity and give out at least 3 compliments today. |