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Family Self Care Video

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Hello Junction City Parents and Community, Can you believe what we are going through and have been through already in just the last few weeks alone? Neither can we! The changes and the new adjustments are truly astounding, overwhelming, frightening, and the list goes on. As if that is not enough, we have to be prepared for the likelihood of yet more change. Because of all this, the JCSD Counseling/Psych Team wanted to take a few minutes to recognize the stress this might be having on you and your family and remind you all to please stop, breathe, and most importantly, to practice good self-care habits so that you have the energy and wherewithal to navigate this crazy, unique time in all of our lives. You are important and many people may depend on you such as your children or other family members, which can be a daunting task. As you may realize, one of the best ways you can navigate this and continue the hard work you are doing is to practice good self-care habits and take care of yourself first! We have put together a short video (@ 10 minutes) Family Self-care Video of a few self-care reminders and tips we thought particularly important and ask that you take a look when you have a chance. We know a lot of resources have been shared lately, but we attached some that are all about you and how to support yourself during these changing times. As always, please reach out to us if you need any support. We are here for you! Stay healthy, wash those hands and breathe! You Got This! JCSD Counseling/Psych Team

Show Transcript

hi this is to Junction City School District psychologist and this is Miranda Lindell the school counselor Laurel MD happened to Junction City School District counseling and psych team he wanted to take a few minutes to say thank you for being supportive as we are navigate to Crazy time and let you know that we know how far it is for you and our students this is Messi confusing and frustrating stuff on so many levels we want you to know that we are here to support you and also want to provide some hopefully helpful tips about yourself and your children and family a lot of grace and grace right now there's some hard things to figure out we also wanted to remind you to please remember to give yourself and your family to space to practice him self-care self-care is Paramount to being our best parent and family member and student and is necessary to help create some order Direction and purpose in this case what are the things we wanted talk about our feelings and that our feelings are okay feelings there's no right or wrong way to feel about the situation and we're all going to experience this situation differently it brings up a lot of feelings for your children or family member may be feeling maybe you're feeling intensely scared some family or friends May thrive in this situation but others hate it and so out of control and all the changes unless there's just no right or wrong way to feel all feelings are valid validate your and your children's feelings and experiences whatever they may be because all these feelings make complete self-care is Paramount care of our bodies spirits and each other be kind to yourself and on your kids give yourself and your kids a lot of Grace go easy on yourself if you're experiencing more stress or anxiety than you which we all are you're not alone your struggles this new school experience is Messi for all of us and maybe exceedingly frustrated for you and your children we get it we are all navigating this together and we all have so much to learn just do your best be perfect or even close to perfect do what you can do and then we get to let the rest go set boundaries set boundaries with how late you were working how often you or your kids are checking your email and social media or the news as when you're talking with others about the situation it's okay to say no so that times when you need or want to say yes or even better create a family or personal routine you know they're safe at home try to stick to a regular sleep Mia wine down and work engagement schedule children really crave structure suggests that you post a schedule of wake up times work times play times dinner times bad times and so forth so that you family are all on the same page and have an expected and predictable plan that the kids can see building school time as well as clay and Recreation Recreation time throughout the day as part of your routine and maybe something kind for others as a part of your routine get creative and look for learning opportunities and everything new art projects together teacher kids how to cook and measure as a part of your learning perhaps Glenview virtual field trips together listen to audiobooks in the family these are all ways to enhance your child's education and Imagination make it a point to perhaps get healthy together eat healthy together and talk about good food choices get some exercise together whether you take a bike ride a hike or even a walk around the neighborhood exercise can do wonders to support our bodies and he's our thoughts both yours and your children if you have access to the internet you might look for a online exercise videos you can follow and enjoy and perhaps create an online workout session with friends family or even colleagues even without equipment yoga and relaxation exercises can really help take care of ourselves is to be mindful of social media intake and how it might be affecting you and your family is okay to take a break sometimes I also wanted to talk about supports there so important you need to make sure that you're getting the necessary to support to take care of your well-being and maintain resilience relationships and maintaining social social connection is important for both you and children we need to remember who I am oceans are contagious so wise about who you turn to for support and remember that your children are also looking to you for guidance and we'll mirror in action because that will help set the tone another way of gathering support is to reach out and utilize your face baster spiritual communities if that's something that brings you comfort and connection indicates that religiosity is associated with betterment so if you make sure to commit time to maintain this connection and support for both you and your family another way to help with sports is today ways to feel in control if you're feeling yourself getting caught and all of the crazy and certainty try to shift your focus to things you can control three-step process is recognizing the ceiling reframing the situation and setting a new Xbox that's realistic and within our control Princeton for myself going to the gym the gyms are closed right now I recognize the feeling that comes up when that happens when I'm upset I'm super bummed out I really want to be in the space that makes me feel happy and whole and right now it's closed so recognizing the feeling I feel like this  I am bummed out makes me feel sad my feelings are that I'm sad and I'm bummed out reframing the situation the gym is closed right now not only cuz right now I'm so that I you know can keep myself safe but also it's keeping other people safe as well as the situation and now because the gym is closed I might be able to have other opportunities are trying new activities to be able to help with my mental health in my body at this time near expectation is realistic in within my control will currently with the guidelines and practicing social distancing or ask to stay home or stay within your environment in your neighborhood so mine expectation that I can sets with my family is that maybe we go on a date instead of a 10 minute walk we go on a 40-minute walk so I set a new expectations realistic and within my control importantly practicing their safety measures of frequent hand-washing and social distancing all things that are within our control can really help ourselves and also our children feel like we have much more control in this situation how to make your kids and family members you know one of your turn of family members or friends might share a really big feelings with you and you might not know what to say or how to respond most important things that you can do listen to reflect back and understood remember that words to your feelings and talking about things is incredibly therapeutic for both you and your children it is really important to allow room for yourself and others to identify and express their feelings and a safe environment just like what is important is to not keep it bottled up inside and to share in the context of a safe supportive environment it is to be expected that you may see a roller coaster of emotions from you your kids and family and other ranging from happiness and contentment one moment to anger and frustration the next again as much as possible remain calm provide a safe emotional space and listen and reflect back so that was a lie formation but for he's maybe the best thing we can do to try to remember the 3 R's reassurance routines and regulation reassurance adults should reassure children are safety and the safety of loved ones and remind then it is the adults job to ensure their safety emphasized strength hope and positivity routine maintain seems to provide children with a sense of safety and predict Melody regulation help support your own as well as your children self-regulation by engaging in activities that promote self-regulation such as exercise deep breathing and regular predictable routine importantly it's really a big reminder from s to you to watch for any significant bad behavior changes in yourself as well as your children respond to stress and changes differently if you do see a pattern of emotional or behavioral concerns that are well outside of what is typical for you or a family member I just want to support may be needed please contact your school counseling staff if you need some additional for the resources or just need to talk some of this through we are here to help remember we are

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