Self-care is often overlooked as a student, but it is one of the most important things you can do for yourself. When you take care of yourself, you are setting yourself up for success both mentally and physically. Self-care is not selfish, but a necessary lifestyle practice for your well-being. It is anything that you do to take care of yourself mentally, emotionally, and physically. It can be something as simple as taking a relaxing bath or reading a book. Or it can be something more involved like going for a walk or practicing meditation. Consistent self-care practice is what sustains our energy and motivation to keep moving through life successfully, and it is a tool of resilience to help us through the challenging times.

 

Self-Care

Ryan Moyer:

“Self-care is dignity. Self-care is saying what needs to be said – honestly and with respect. Without speaking our truth, we lose our dignity – we lose ourselves. If we don’t know our truth, let’s not speak. If we do know our truth, let’s speak it regardless of outcome.”

First Nations Health Authority British Columbia

Program Consultant for Mental Health and Wellness

Self-Care is about Dignity: Caring for All Our Relations (fnha.ca)

7 Sleep Myths — Busted

Myth #1: If I can’t sleep, I should stay in bed

Reality: It may seem counter-productive, but the best thing to do if you wake at night and you can’t get back to sleep is get out of bed. This means your brain won’t associate your bed with wakefulness, and you’ll get tired more easily. So if you’re not asleep in 20 minutes, it’s important to get out of bed until you feel sleepy. Try reading or listening to some relaxing music.

 

Myth #2: I can catch up on sleep at the weekend

Reality: When you haven’t been sleeping well during the week, sleeping in at the weekend feels like an easy solution. But it can actually make things worse. Your body functions best with a consistent sleep pattern so try going to bed and getting up at the same times every day (even at weekends). It’s one of the best ways to regulate our circadian rhythm and maximize sleep.

 

Myth #3: If I nap during the day, I won’t sleep at night

Reality: Napping at the right time and for the right duration won’t affect your ability to sleep at night. In fact, it may actually improve your chances of drifting off to dreamland. That’s because being over-tired can make it harder to fall asleep. To get started, try a short, 30-minute nap in the early afternoon.

 

Myth #4: I must get 8 hours sleep per night

Reality: The amount of sleep we each need is unique. Most of us feel best with somewhere between 7-9 hours of sleep a night. Some of us can get by with 3-4 hours while others require 10-12 hours of sleep. Find out how much sleep you require by checking in with your energy levels — if you wake up tired or you need caffeine to feel alert, you’re likely not getting the sleep your body needs.

 

Myth #5: I’m just a bad sleeper

Reality: While some of us may be blessed with stronger sleep systems, we all have the ability to sleep well — we simply need to learn how to let our body do what it’s naturally built for. This means committing to helpful habits both during the day and in the evenings. That takes awareness and consistency but you’ll be rewarded with deep rest.

 

Myth #6: If I can’t sleep, I must try harder

Reality: The paradox of sleep is that it comes when you’re not trying. Instead of getting frustrated, focus on becoming less reactive and concentrate on relaxing instead. Meditation can turn down the volume on busy thoughts and worries, and induces a state of relaxation, which helps you slip into slumber.

 

Myth #7: Setting up for sleep starts in the evening

Reality: While a soothing bedtime routine is important, the pathway to better sleep begins during the day. Try drinking water instead of coffee when you wake up and get 15 minutes of sunlight (preferably while exercising) to support your body’s sleep rhythms. A regular meditation practice during the day also primes our minds for non-reactivity, which helps us sleep.

Calm Blog – March 21, 2021

 

 

Self-Care Plan

Reasons You Need a Self-Care Plan:

 

1.     It’s PROACTIVE: By designing a roadmap that is unique to you, in moments when you’re NOT in crisis, you’re directing your best self to reflect on what you may need (and have access to) in your worst moments.

 

2.     Just FOLLOW the plan when needed: When you have a plan in place, you’ll feel more in control of your circumstances and life won’t feel quite as chaotic. (It also makes it easier to ask for help from those you share your plan with.)

 

3.     Because you are WORTH IT: The reality is that only YOU know how intense your stress levels can get and what resources are available to you. If you don’t take care of yourself, who will?

 

Make it: Fun  —   Visual   —   Easy to do

 

Easy Self-Care Activity:

 

Take the letters of your first name to create a self-care activity list. For example, Jane = J for joyful singing; A for avoid negative people; N for notice the beauty around you; E for eat ice cream!

 

Self-Care Planning:

 

1.Think about what activities you enjoy and can easily engage in that benefit your: Body, Mind, Spirit.

 

                                For example: spending time with loved ones, eating good food, movement (walk, run, dance!), meditation, and creating healthy boundaries.

 

2. Barriers: think about how you can build healthy boundaries around your time and energy.

 

                               ARTICLE: “No” Is A Complete Sentence: “No” is a word most of us use too infrequently. And, what’s worse, when we say “No” we usually add on all sorts of wheedly explanations. But “No” is a complete sentence, and here’s why.  BY SHELLY TYGIELSKI

 

3. People: list the people who are going to be a part of your plan!

 

 

Have fun, be creative, and most importantly, be real with yourself about what works for you and what doesn’t.

Resources

My Self Care Plan

Reasons you need a self-care plan