Care For All in Education
Spotlight: September 2023
Sustaining Your Summer Wellness

Care For All in Education Spotlight: September 2023 Sustaining Your Summer Wellness

September already??!! Welcome back! It is that time of year again, back to school. This may bring up mixed emotions such as excitement, anxiety, overwhelm, or enthusiasm. All are normal, even if you are experiencing seemingly opposing thoughts and feelings at the same time. There is no one right way of being, but there certainly are ways to increase and sustain the quality of your wellness and overall well-being, especially when facing another transition and change. We, at Care For All in Education, are here to support you in starting the school year from a good place. 

Hopefully you have had a chance to refuel over the summer months. But how do you sustain the momentum you gained? Or how do you get started if you are still reeling from last year? Or feeling like you were unable to focus on wellness over the summer holiday?  

Start small 

One step at a time.  

Let’s take a deep breath.  

In through your nose (fill your belly with air and hold for few seconds) and now release out through your mouth.  

Try it again.  

It is these little moments, the small things that add up, that can make a world of difference. It may seem trivial when your stressors feel insurmountable; how can a deep breath help with seemingly big challenges? By calming your nervous system and giving your body and brain an opportunity to reset and gain some balance so you are better apt at meeting the unavoidable challenges life throws our way. Perhaps you experienced some shifts over the summer practicing wellness activities like breathwork or setting boundaries by saying no to things you do not want to do. 



If your wellness plan is too complicated, or there is too much change involved, chances are you may not follow it, or at least not for long. Change is challenging – make small changes at first and gradually increase as you gain confidence and satisfaction with your successes. 


Evaluate your mental health 

If you have not done so already, check in with yourself.  

Am I spending more time worrying? 

How have I been practicing a self-care routine? How is my quality of sleep, nutrition, and exercise?  

Do I find myself easily overwhelmed? 

Are my negative thoughts getting in the way of achieving my goals?  

By asking yourself these questions, you will be able to consider which areas of your life are affecting your mental health, making it easier for you to set your mental health goals.  

Setting SMART goals will help you set your mental health goals easily. 

Here is a simplified criterion of SMART goals: 

  • Specific  – a simple goal that can be easily understood.
  • Measurable  – a goal you can easily keep track of your progress. 
  • Achievable  – a goal that can be obtained easily within a time frame. 

  • Relevant  – a goal that relates to the area of your mental health you want to improve. 
  • Time-Bound  – a goal that has a deadline  


Developing healthy habits takes time, intention, and repetition. Create a routine, follow it as best you can and make needed adjustments. The more you practice the more it will feel like second nature for your brain and body.  


Positive Psychology 

The power of positive thinking or developing a growth mindset helps to create healthier ways of perceiving the world and ourselves, cultivate new pathways in the brain and strengthen our overall mental health. Affirmations are positive statements that are repeated to yourself every day; for example, “I am enough” or “I am worthy of success”.  

Pay attention to what’s working….and what’s not. 

It is ok if you do not connect with some of the tools or resources out there to manage your mental health. Part of the ongoing journey is trying different things to see what resonates with you, and sometimes what worked in the past, is no longer helpful, or perhaps something is a better fit for you now when it wasn’t when you first tried it. Listen to yourself. If mediation in the mornings is not for you, and you have given it a solid try, then let it go and adjust. Perhaps you are more of an evening meditation person. Or maybe you need guided meditation rather than complete silence. You may want to explore a different mindfulness exercise all-together, like doing a body scan or journalling.  


Track your progress 

It is hard to know how far you have come if you do not have any way of measuring your success and setbacks. You will be able to see where you may need to modify your plan as needed so you can stay focused and reach your goal. Do what works for you, whether at the end of the day, week, or month, see where things are at, and if you need to make any adjustments, you have an opportunity to re-evaluate.  


Support from and for others 

Authentically sustained wellness has a ripple effect, it is not just about your own wellness and mental health but also the people around us. When we take care of ourselves, we are better at supporting others in a healthy way, and in turn, create healthier relationships and communities. Self-compassion is a great place to start; being kind and extra gentle with yourself, treating yourself as you would a friend, and practicing positive self-talk when stuck in a cycle of negative thinking. ( You can also include others in your efforts to make positive change. Tell someone you trust who can be your cheerleader and hold you accountable if you are looking for support.  


Reward yourself 

Celebrating your efforts and achievements is a way of acknowledging your hard work and increases your motivation to continue. Change is not easy, so when you are creating and engaging in positive change, treat yo’self!  

Care For All in Education is here to support you as you transition back into another school year, and throughout. If you want to revisit your wellness plan, or create a new sustainable one, please reach out to a Wellness Specialist.  

Call 1.877.602.1660 or email or live chat

We are here for you and wish you all the best in the upcoming school year.