California Educator

December/January 2021

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Page 53 of 67

shift your perspective from pessimism to optimism. • Demonstrate compassion. • Have compassion for yourself as well. Be kind to yourself. Try not to judge and shame yourself. Foster openness, flexibility, adaptability and humor Mindsets that are critical for remaining calm, thinking clearly, and making conscious choices can be developed and improved in various ways: • Take physical and mental breaks. These include breaks from screens of all kinds — computers, phones, televisions, etc. Breaks can also include moving from one room to another or shifting your position in a room or moving from indoors to outdoors. • Find opportunities for humor and laughter. • Engage in mind-body activities. Healthy boundaries and interactions Establishing clear and healthy boundaries can support health and wellness for all. Some people need more connec- tion and interaction, while others need more quiet time and solitude. Understand what you need and clearly communicate that to others. • Attend to physical and social boundaries. Find a place where you can be alone at least once per day. Communi- cate when you need space. Communicate when you need more connection. • Set boundaries for work. Create communication norms and expectations — for yourself, colleagues, students and families. Create clear and consistent messaging to stu- dents and families. Be clear about when you are and are not available. Paying attention to your physical and psychological health and wellness and taking an active role to improve them are the best ways to continue to educate and support those who depend on you. Resources • "California Surgeon General's Playbook: Stress Relief During COVID-19": • "Self-Care Strategies for Educators During the Coronavirus Crisis": self-care-strategies-for-educators-covid-19 • Well-regarded meditation and sleep app Headspace now offers free access for K-12 educators: When to Seek Help I T ' S N O R M A L T O feel some anxiety during these times, and friends, family and colleagues can be great sources of support. Those who are experiencing intense and prolonged feel- ings of depression and anxiety — especially if it affects daily functioning — should seek profes- sional help. For immediate help: • The National Suicide Prevention Lifeline: 800-273-TALK (8255) • To reach a crisis text line, text HOME to 741-741 • Substance Abuse and Mental Health Ser- vices Administration (SAMHSA) disaster distress line: 800-985-5990 Negative Positive Social distancing (we're forced to stay away from people and our favorite places) Physical distancing (we're keeping ourselves and others healthy and safe) Isolation and loneliness (I'm feeling alone and disconnected from people, and feeling like I don't belong anywhere) Solidarity and solitude (we're unifying around a cause, and creating opportunities for alone, quiet time to think, relax, and recover) Remote work + homeschooling children (there are too many people crowded in the house with too much to do all at the same time) Connected and involved (although life is still busy, I am connecting more now with my family, friends, etc., and I'm able to be more involved in my child's education) 52 CTA & You Practice Reframing... ...from negative to positive

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