Whether you are a teacher, a therapist, or a parent – or a combination of these – as summer ends and the school year begins it can be easy to put yourself last. A good friend told me over the weekend to remember to “leave some for yourself!”
This school year, what if you make sure to leave some time for yourself? We all know the old metaphor from air travel, “Put on your own oxygen mask first,” but do we apply this to our own lives?
According to Northwestern Medicine, four healthy habits that can promote your own mental health and well-being include more structured sleep, eating regular meals, moving daily, and managing stress.
We have put together a mindful practice for each of these habits to help you create your own health routines as you transition into the school year:
Improve your sleep – and how you wake up: By adding just a few mind-body practices before bed and upon waking, you can create a healthier sleep routine. Tonight before bed, put your legs up for a few minutes. You can rest them on a wall, on furniture, or on pillows. Elevating your legs helps your body and mind relax and prepare for sleep. When you wake up, stretch your body before you even let your feet touch the floor. A full body stretch – extending arms and legs as far as you can – will get energy and circulation moving, helping you feel more ready for the day.
Eat more mindfully: Do you rush out the door to get everyone where they need to go each morning? When you eat your breakfast, whether together with family, while en route, or once you arrive at work, take three slow breaths before your first bite. Taking just three slow breaths helps your body move into the “rest and digest” part of your nervous system, preparing your body for fueling. Once you have taken a few bites, pause again for a breath or two. Notice how being a little more present changes your meals.
Move your body: Many of us have a workout routine we try to incorporate into our weekly routine. Whether you walk, go to a gym, or have a home workout, this time can get hijacked by busy days, changes in the schedule, and just feeling too overwhelmed. Gentle stretching can help release feel-good chemicals much like a brisk walk, lifting weights, or running. Try adding some stretching to your morning. You can stretch as you get ready for work – waiting for your coffee to brew, while brushing your teeth, or even once you sit down at your computer. Stretching can be done anywhere and can increase your energy, improve your mood, and even ease pain. Add just a few stretches to your day and notice how it feels. Need reminders? Set a recurring phone alarm or leave a note by the coffee pot, bathroom mirror, or computer to help.
Manage your stress: Start embedding quick stress busters into your day. Take a break to walk to fill your water bottle, choose to take the stairs, or park farther away from your destination to get a quick walk in. Step outside and listen to all the sounds around you. Look out the window and notice what you see. Jot down or tell someone about something good or funny that happened to you recently. Micro-mindfulness breaks build your capacity and tolerance for everything you have to do during the day.
Sounds so simple, yet putting it into practice isn’t always that easy. Remember to “leave some for yourself” by choosing one or two of these tips to try each day. Notice how even small changes can have a big impact. Please share this blog with someone you know who could use this reminder, too!