Worryless Wednesdays

Working together to make the journey a little easier

December 2020

We are heading into Thanksgiving, feeling grateful for our health and the health and safety of our families, friends and community. Then, on to December. December leads many of us to memories of holiday time with family. This year, our celebrations might look very different. This may lead to stress, frustration, or even loneliness or sadness.

The Mental Wellness Committee put together some resources for you this holiday season. Please use these gifts to help yourself or others find the joy and happy spirit of the holiday season.

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Excerpts from Strategies to Encourage Students to Turn their Cameras on By Liz Byron Loya November 9, 2020

While there is a tremendous amount of value to being able to see your students’ faces during distance learning, we can’t force them to be on camera.


With experimentation and persistence, however, you can arrive at strategies that work. Whether they need options, encouragement, or trust in order to turn their cameras on, there’s likely a solution that is the right fit for your classroom, circumstances, lessons, and students.


SEL STRATEGIES TO ENCOURAGE CAMERA USE

If you want to incorporate social and emotional learning (SEL) strategies to prompt camera use among your students, start with the recognition that words matter: Our communication with our students needs to be rooted in community, not compliance.

From there, you could leverage any number of SEL approaches.


Build relationships. Focus on trust, both teacher to student and student to student. Students who know they are safe and cared for by their community will be more comfortable having their cameras on.


Survey students. Ask students individually or in a Google form what deters them from using a camera and what would make them comfortable. Once you identify the barriers to camera use, you can collaborate with students to reduce or remove those barriers.


Use icebreakers. Try community-building activities that encourage camera use. For example, prompt students to “find the largest yellow thing in your house that you can safely bring back to the camera.” As a variation, try within reach. Pass the pen is also a playful approach to building community remotely.


Play games. Rock, paper, scissors works well in a remote classroom setting, as do Pictionary and charades. Explore 25 games to play on Zoom, which includes options that work for different ages. (Can be adapted to Google Meet)


Visually vote or share understanding. Have students vote with their thumbs up or down on a topic, or poll the class with a Fist-to-Five, a simple signaling system that can engage reluctant students and build consensus within a group.


Encourage students who have social capital to use their cameras. The best role models are likely in your classroom already.


Be empathetic. Share with your students times when you haven’t felt like being on camera in a meeting. Talk about how you prepare yourself to turn on the camera, even when you’re not in the mood. If you’re self-conscious about looking prepared or about multitasking while on camera, talk about it. Sharing will bring our your humanness.

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Stress, depression and the holidays: Tips for coping


Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.

By Mayo Clinic Staff



The holiday season often brings unwelcome guests — stress and depression. And it's no wonder. The holidays often present a dizzying array of demands — cooking meals, shopping, baking, cleaning and entertaining, to name just a few. And if coronavirus disease 2019 (COVID-19) is spreading in your community, you may be feeling additional stress, or you may be worrying about your and your loved ones' health. You may also feel stressed, sad or anxious because your holiday plans may look different during the COVID-19 pandemic.


But with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.

Tips to prevent holiday stress and depression


When stress is at its peak, it's hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

  1. Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones for other reasons, realize that it's normal to feel sadness and grief. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.
  2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events or communities. Many may have websites, online support groups, social media sites or virtual events. They can offer support and companionship.


    If you're feeling stress during the holidays, it also may help to talk to a friend or family member about your concerns. Try reaching out with a text, a call or a video chat.

    Volunteering your time or doing something to help others also is a good way to lift your spirits and broaden your friendships. For example, consider dropping off a meal and dessert at a friend's home during the holidays.

  3. Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children or other relatives can't come to your home, find new ways to celebrate together, such as sharing pictures, emails or videos. Or meet virtually on a video call. Even though your holiday plans may look different this year, you can find ways to celebrate.
  4. Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression, too.
  5. Stick to a budget. Before you do your gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts.

    Try these alternatives:

    • Donate to a charity in someone's name.
    • Give homemade gifts.
    • Start a family gift exchange.
  6. Plan ahead. Set aside specific days for shopping, baking, connecting with friends and other activities. Consider whether you can shop online for any of your items. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for meal prep and cleanup.
  7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity. If it's not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
  8. Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.

    Try these suggestions:

    • Have a healthy snack before holiday meals so that you don't go overboard on sweets, cheese or drinks.
    • Eat healthy meals.
    • Get plenty of sleep.
    • Include regular physical activity in your daily routine.
    • Try deep-breathing exercises, meditation or yoga.
    • Avoid excessive tobacco, alcohol and drug use.
    • Be aware of how the information culture can produce undue stress, and adjust the time you spend reading news and social media as you see fit.
  9. Take a breather. Make some time for yourself. Find an activity you enjoy. Take a break by yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.

    Some options may include:

    • Taking a walk at night and stargazing
    • Listening to soothing music
    • Reading a book
  10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Take control of the holidays


Don't let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown. With a little planning and some positive thinking, you can find peace and joy during the holidays.

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Resources for you and your loved ones

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