Summit Learning Charter

Self-Care

Self-care helps YOU put YOU first (even if only for a short time)

and helps YOU know YOU better!

A large component in taking care of yourself is practicing Self-Care!

Self-Care techniques are meant to help an individual operate at their optimum. Students can build their own Self-Care tool box by practicing a variety of activities and techniques. The most important thing to remember about Self-Care is that it is NOT one-size-fits-all! Explore and find the different Self-Care practices that work best for you!

A chart titled 'FEELINGS CHECK-IN' lists emotions and corresponding needs.

Self-Care Techniques

A 'Self-Care Report' checklist with categories like 'Meeting my social needs' and 'Practicing self-care'.

Self-Care is NOT one-size-fits-all! Each person's Self-Care Toolbox is unique to them, based upon what works for THEM! Below are some ideas for you to consider when building your Self-Care Toolbox! Remember, Self-Care is not only meant to be used in times of stress or crisis, but also to use to keep us healthy and being the best we can be! If you need help building YOUR Self-Care Toolbox, reach out to your Advisor - we are here to help!

Self-Care TIPS

Not sure where to start with Self-Care? Check out this document with tips from Summit's own Gannon Fyre, school counselor extraordinaire!

Different Self-Care Techniques are going to fulfill a different part of your overall well-being (though some techniques can fulfill multiple areas). When building YOUR Self-Care Toolbox, it is important to try to include techniques for all the components of yourself. Here are some categories and ideas to get you started. THIS IS BY NO MEANS AN ALL INCLUSIVE LIST!!! There are wonderful resources throughout the internet with Self-Care suggestions - the trick is to try a lot of things, figure out what works for you, and add it to your Toolbox!

Physical: All about taking care of your physical body - includes physical activity, food/water intake, hygiene, and sleep.

NOTE: Not All-or-Nothing, Couch-Potato or Pro-Athlete...It's all about BALANCE!
- Drink More Water (and/or less soda)
- Sleep More (or Less) or take a nap
- Go for a walk/jog/run/hike
- Workout/exercise
- Take a bath/shower
- Get a massage
- Do your nails or get a facial
- Eat your favorite treat
Mental: All about keeping your brain sharp and ready to react and relate.

NOTE: Needs vary from person to person, and within that person from day to day.
- Unplug! Walk away from electronic devices
- Solo time - taking time to yourself, for yourself (also Wholeness/Spiritual!)
- Puzzling ("Yoga for the Mind") or Gaming
- Participate in your favorite Hobby/Passion
- Be Creative! Draw, paint, sculpt, play instrument/sing, write...
- Access counseling
Social/Emotional: Focus on identifying and expressing emotions and relaying those to others.

NOTE: Needs vary from person to person, and within that person from day to day.
- Create healthy boundaries
- Meet up with friends/family
- Go to a support group, club, or group (can also be Professional!)
- Access counseling
- Express gratitude
Professional: All about school/work-life balance, exploring what makes you happy and figuring out how to incorporate these into your life now and in the future - career and/or academic catchall.
- Set short and long-term goals
- Organize!
- Make a Vision Board
- Volunteer or Apprentice/Intern
- Research Careers and/or Majors
- Meet with a Life Coach, Advisor, or Mentor
- Join a club or group (can also be Social/Emotional!)
Wholeness/Spiritual: YOUR personal journey, to finding purpose, connectedness, and meaning.

NOTE: This looks different for EVERYONE!
- Meditate or pray
- Practice mindfulness
- Solo time - taking time to yourself, for yourself (also Mental!)
- Express gratitude
- Attend a spiritual gathering or worship service
- Volunteer
- Learn about a different faith
Why are Breathing Techniques important? Breathing is an automatic process - something we all do without thinking about it to survive. But since it is automatic, our bodies can either decrease or increase our air intake based upon factors such as stress or anxiety. In addition, just sitting there you are likely taking breathes that do not fully fill your lungs. Intentionally breathing, controlling the length of breath, inhale, and exhale can help to increase oxygen flow to your brain, decreasing stress and anxiety from within! The best part is that this bit of Self-Care can be done anywhere, any time! It can even be helpful for calming your body at the end of the night in preparation for sleep!

4-7-8 Breathing
1. Inhale for 4-counts
2. Hold for 7-counts
3. Exhale for 8-counts
4. Repeat
healthline: 10 Breathing Techniques for Stress Relief and More

Positive Psychology: The Power of Deep Breathing - 7 Techniques and Exercises

VeryWell: 9 Deep Breathing Techniques to Help Reduce Anxiety
Why are Mindfulness Techniques important? While most people thing of meditation when they hear the word "mindfulness," it is so much more! It is all about being present in the moment, being aware of yourself and your surrounding. Mindfulness is something that anyone can do, any time, any place. Mindfulness impacts you from the inside out helping to reduce anxiety, stress, and physical ailments. These are GREAT to have in your Self-Care Toolbox! Here are some links to learn more and get you started on some Mindful Practices!

healthline: 32 Mindfulness Activities to Find Calm at Any Age

Mindful: 5 Simple Mindfulness Practices for Daily Life

Positive Psychology: 25 Fun Mindfulness Activities for Children and Teens

PsychCentral: 1-Minute Mindfulness Exercises

Self-Care APPS

NOTE: Some of these are free and others are not - make sure to ask for parent/guardian permission before downloading! These apps are not endorsed by Summit Learning Charter - please research how these apps store/utilize your data before downloading.