A COVID-19 #K12prWell Care Package for You
A Message from Kristin
Dearest friends,
I see you right now. In ways this COVID-19 world reminds me of the months in 2009 leading up to H1N1 -- school district and community planning that included such outlandish contingency plans as self-isolation for employees and a decision matrix for closures. I was also pregnant at the time, which compounded the personal stress. Today, all that seems quaint.
I see you right now, as you operate in a landscape that is intense in all new ways. I see you navigating profound worries and fears, both inside and outside your district office. Researching, monitoring, and forging a caring path for your community without consistent federal guidance or support.
And I see you doing all this as a person -- someone with friends and family, aging parents, young kids, personal travel plans. I see you right now, as you manage too much, too fast, and maybe even too soon. (Remember that is often a code for trauma?)
That’s why I’m sending you a little virtual care package. I’m sorry there aren’t any homemade treats packed with a ribbon and note. But I hope this will help you gently honor your own needs as you respond so carefully to the needs of so many others.
Without getting into my personal stories, I’ve learned first hand how difficult it is to understand the toll when you’re in the burning fire. If you’re like me, you are fairly adept at dancing across the fire. (That’s a big reason you’re good at your job.)
But being in the fire is harmful, no matter how light your feet. I have come to understand that brains like ours can process information and solve problems at lightning speed. But our body (unbeknownst to our amazing brain) simply cannot keep up. I sometimes visualize this separation between brain and body as a car that’s speeding away, leaving the driver’s body on the side of the road, rolling around in the ditch. Not pretty
The good news is, spending even 30 seconds to reconnect the brain and body to each other can act as a quick battery charge on your wellness. It doesn’t fix the bigger picture, and it’s certainly not a replacement for professional help. But the resources below are easy, free, and can truly care for your health and well being in very little time.
I encourage you to choose one of these to do today. And ideally, each day for the next week or two. But don’t worry about tomorrow. Just choose one today, and go from there.
Have 1 minute? (Yes, you do)
My favorite way to reconnect body and brain comes from my amazing therapist. At least once a day, and certainly any time you feel your brain start racing off, close your eyes or look down at the ground to minimize visual stimuli. This can be done in under a minute, and here’s a “script” you can easily use any time of day, no matter what is happening around you.
Thinking about my toes. Are they still or wiggly? Hot or cold? Wiggle them and see how they feel. Now my feet. Are they grounded in the floor, or do they feel light? Do they feel still or like they want to run? Now legs, seat, stomach, chest, shoulders, neck, face, top of head, etc. You can do this in under a minute, checking in at fewer spots, or you can really linger on each and allow yourself 3-4 minutes. Even 30 seconds makes a difference -- and if you’re anything like me, you will be amazed at the way your body and brain respond to this.
Have 15 minutes?
You are carrying a tremendous amount of stress in your body, which often results in headaches, stomach aches, changes in hunger/sleep, and painful tension in the body. For me, I notice it in my neck and shoulders most. Several months ago, I found a 15 minutes stretching video that does amazing things for neck and shoulder tension. It’s called “yoga” but don’t let that worry you. It’s very simple stretching that anyone can do. Because it involves lying on the ground, I recommend this for home -- or at least in the privacy of an office with a closed door.
Have 30 minutes?
I get it -- times like these leave little opportunity for extended self care. But if you can find time this evening to silence your notifications and unwind, yoga nidra is a gentle and powerful way to quiet your mind and deeply calm your body. It's done lying still for a guided meditation, an extended and more formal version of my favorite one-minute body scan. Or if you prefer meditative prayer, there are beautiful audio recordings of chants and traditional prayers that can help your mind slow down so that your body can catch up. YouTube is my go-to platform to find any number of these. If you’d like specific recommendations, please ask!
And if all this is a bit too woo-woo for you, zero worries. I’d encourage you to look up a fainting goat, yelling goat or funny cat video and at least gift yourself a couple minutes of laughter therapy.
It would be silly to suggest today that you get plenty of sleep, snack on fruits and veggies, go for nature walks, and avoid eating and drinking your feelings. While all those actions help, I know they're a stretch when the fire is burning. But instead, I hope you’ll find a minute or two today to reconnect your brain and body. You deserve it, your loved ones deserve it, and your employer deserves it.
Be well, wash your hands, and stay in touch.
Kristin
Kristin Magette, APR
@kmagette
Thanks for our awesome partners
As always, I want to thank our generous partners, MarketVolt and Thoughtexchange. Stay tuned as we continue to link up with partners who can help us further expand the k12prWell conversation, near and far!