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Winter Well-Being toolkit

12/11/2020

 
Hey Chaps! 

You made it.  We are at the end of the semester and it feels great to know we have 17 days with no school!  I hope you take this time to recharge, relax and spend some quality time with your family.  

Integral Care put out a Winter Well-Being Toolkit that is filled with ways to support your well-bring. They said it best, "The stressors of the COVID-19 pandemic could make this winter tougher than usual. We’ve compiled a set of innovative ideas to boost mental health for yourself, family, friends and neighbors. Let us help you handle the winter blues, stay connected and celebrate the season in a new and exciting way. Our well-researched, hand-picked topics and tips are designed to warm the soul while supporting well-being."

Stay Healthy, Chaps!!

Katie Bryant


​Need Someone To Talk To? Call Us At 512-472-4357.
Free 24/7 Emotional Support Helpline​

The Importance of routine

12/8/2020

 
The teenage years are an important time for everyone. Sometimes routines can feel boring and unnecessary, but the fact is that having a schedule brings us security and grounding even when we don’t notice! Some people benefit from routines more than others, but having an organized day can often be the perfect source of stability in a constantly changing phase of life like high school. 
The most important thing to include in our routines are a set sleep schedule! We may not realize it, but going to bed and waking up around the same time each night and morning can show great benefits to both our physical and mental health. In humans, our circadian rhythms help our minds and bodies maintain an internal “clock” that tells us when it is time to eat, sleep, rest and work in a world that makes a full circle about every 24 hours. Our external cues from the environment, such as sunlight, combine with our genes to create and maintain this steady hum of activity. However, adolescents have a lengthened circadian cycle which decreases the rhythm’s sensitivity to light in the morning. These changes cause teens to fall asleep later each night and wake up later each morning compared to most children and adults. Having a “bed time” helps your body send signals to your brain when it’s time to go to sleep so you aren’t laying awake all night. It also keeps your body from feeling as exhausted the next day. It is important to keep a regular sleep schedule, even on the weekends, to make falling asleep and waking up easier as well as to make the sleep we get more effective to our energy levels. 
Another important thing to add to our schedules and routines is self-care! This includes hobbies, time with loved ones, and taking care of responsibilities we may often put off, like doing the laundry. It can be easy to procrastinate in high school, but keeping a daily routine and schedule for our responsibilities helps us stay organized. Finding the momentum needed to get school work done after a long week can be difficult, which is exactly why scheduling time to do your homework can make the tasks easier. Likewise, taking care of ourselves by doing things that are just for us aren’t nearly as beneficial unless they are included in your routine! Doing so will give you something to look forward to throughout the week/days and will keep you from having to prioritize self-care or chores over the other. 
Research shows that scheduling our days and building routines increases our motivation and productivity. If you don’t have a set routine, sit down for a little while and write down the schedule you already have, such as when you wake up and leave for school! Make time for the important things like sleep, self-care, and studying. Remember, practice makes perfect,  and it’s okay if you miss a beat! Just keep trying and pick up where you leave off. Before you know it, your circadian rhythm will be thanking you in no time.
Stay healthy, chaps!
-Katie, Alex and Annie 




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Start with intention: Waking up mindful

12/2/2020

 
Mindfulness is the ability human’s have to be present without reaction. This basically means being aware of where we are and what is going on around us without being overly involved and overwhelmed. This ability is used to help treat stress, depression, anxiety, and even physical illnesses such as high blood pressure and chronic pain. However, in order to get the true benefits of mindfulness, one has to practice it on a regular basis. Here is a great mindfulness technique you can practice daily to help make the pressure of daily living easier.

Try this practice first thing when you wake up in the morning, before even checking your phone. 

​
1. On waking, sit in your bed or a chair in a relaxed posture. Close your eyes and connect with the sensations of your seated body. Make sure your spine is straight, but not rigid.

2. Take three long, deep, nourishing breaths--breathing in through your nose and out through your mouth. Then let your breath settle into its own rhythm, as you simply follow it in and out, noticing the rise and fall of your chest and belly as you breathe.

3. Ask yourself: “What is my intention for today?” Use these prompts to help answer that question, as you think about the people and activities you will face. Ask yourself:

How might I show up today to have the best impact?
What quality of mind do I want to strengthen and develop?
What do I need to take better care of myself?
During difficult moments, how might I be more compassionate to others and myself?
How might I feel more connected and fulfilled?

4. Set your intention for the day. For example, “Today, I will be kind to myself; be patient with others; give generously; stay grounded; persevere; have fun; eat well,” or anything else you feel is important.

5. Throughout the day, check in with yourself. Pause, take a breath, and revisit your intention. Notice, as you become more and more conscious of your intentions for each day, how the quality of your communications, relationships, and mood shifts.


Intention refers to the underlying motivation for everything we think, say, or do. Given that the unconscious brain is in charge of most of our decision making and behaviors, this practice can help you align your conscious thinking with your emotional drive. 
Setting an intention and keeping those primal motivations in mind helps strengthen the connection between your conscious and subconscious emotions. Doing so can change your day, making it more likely that your words, actions and responses— especially during moments of difficulty—will be more mindful and compassionate. Wake up with intention and mindfulness daily for a healthier, happier routine!

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