Care For All in Education
Spotlight April 2024
Care For All in Education Spotlight April 2024
Spring Break has passed, and Summer is still a few months away. This is the last push before the end of the year. Teachers are taking advantage of this short period of time when students are still focused on academics, before they too get antsy to play in warmer weather, enjoy longer days and have fun in the sun. Administrators are already preparing for next year, making difficult decisions around staffing and the budget. Educational Assistants continue to show up each day supporting students and staff while parents are doing their best at home.
How do we sustain this high energy until the end of the school year? What if you are not sure you can make it? You’re struggling. You may burn out. What do you do? Who do you go to?
Reaching out for help is not always easy. People often worry they will be judged, shunned or penalized if they let others know they are struggling. Unfortunately, there is still much work to be done with mental health promotion to address the stigma; for example, people with mental illness are dangerous, incompetent, to blame for their disorder or unable to live productive fulfilled lives. None of which are true. The stigmatization of mental health and illness fuels self-stigma, which refers to internalized negative thoughts and feelings individuals have of themselves bringing about shame, guilt and low self-esteem. Self-stigma is harmful because it prevents people from getting help and exacerbates symptoms.
We all live with mental health, just as we all have physical health. And we are all susceptible to mental illness. We are human after all. The Mental Health Continuum Model helps to illustrate the spectrum of mental health and illness; signs and symptoms to identify where you may be at and actions to take at each stage of the continuum. Where do you see yourself?
The green zone represents our ideal, healthy functioning but it is not realistic to stay only in the green zone – life is not perfect or linear. We can all slide into the yellow, orange or even red zone because we are complex beings all capable of struggling or becoming unwell. Let’s remember though, we also have the capacity to make positive changes and seek support to heal and recover; we have potential to return to our optimal functioning. But this requires slowing down and checking in with yourself, intentionally creating space to prioritize your own needs. It also requires a supportive, healthy, safe environment at work, home and society at large.
If you find yourself in the yellow, orange or red zones, what do you need to do to get back into the green zone? Who can you go to for help that feels safe?
Once you know where you’re at, another helpful tool to use is a wellness plan. Wellness plans are useful at any point in time; however, it is best to do when you are in a good headspace so that you can think clearly of what you need when you are not well – that is hard to do when you’re overly stressed or in crisis. A wellness plan is a personalized, thoughtful, step-by-step process that helps to identify signs you are struggling, what may be helpful and who may be helpful during this time.
Here is an example of a wellness plan:
What are some warning signs that I am struggling (thoughts, moods, behaviours):
- I keep waking up throughout the night with my mind racing.
- My appetite has changed – I don’t eat all day because I’m so busy then I binge on sugary foods which makes me feel worse.
- I am irritable with loved ones.
- My body aches all over for no apparent reason.
- I have lost interest in things I love to do.
- I drink more alcohol on weeknights.
- I cry throughout the day when I least expect it.
What are some helpful coping strategies?
- Saying no; setting boundaries at work.
- Walking my dog; helps to move my body, get fresh air and connect with my pet.
- Limiting my social media in the evenings.
- Light stretching before bedtime.
- Smudging
- Journaling: writing down my thoughts and feelings so they do not weigh my mind down
Who are 3 people I can talk to or hang out with?
These are informal supports where you can be your authentic self – you can talk, or not, about what is on your mind, engage in a wellness activity or simply spend time together as a distraction.
Who are 3 people that can help?
These are people who can help more directly, for example, an Elder, colleague or supervisor at work, or family member.
Who are professionals I can contact if I need further help?
These are people who can support you further, for example, a family doctor, psychiatrist, counsellor, nutritionist or psychologist.
You can take a picture of your wellness plan to keep with you on your phone, print it out or put it somewhere so you can find it when needed. Some people like to get creative with their plans and personalize them into works of art. It is another tool for your mental health toolbox kit, make it your own!
If you want to help putting a wellness plan together, reach out to a Care For All in Education Wellness Specialist at:
