►
From YouTube: Seasons of Change: Self-Care During the Holidays.
Description
Presented by: Jacob Stein and Madeline Holden
The holidays can be times of joy and connection; they can also bring stress and challenging emotions. During the first half of the presentation, Mr. Stein will discuss the importance of self-care for our students during the pandemic. He will share what school counselors are seeing among students (elementary through college), such as deteriorating mental and physical health, behavioral concerns, and social isolation.
During the second half, the Ms. Holden will stress the importance of self-care for the entire family, during the holiday season and throughout the year. She will offer practical suggestions for coping skills, self-care strategies, and even how to create a self-care plan.
A
A
I
got
just
got
a
note,
so
I
can
change
that
for
you,
but
I'm
going
to
keep
going
here.
Scotty
wants
to
actually
be
rewritten
I'll
do
that.
But
let
me
tell
you
a
little
bit
about
us
that
this
is
actually
a
series
we've
been
doing
around
community
and
parenting.
Support.
We've
been
doing
this
since
cobit
hit
and
just
trying
to
offer
some
extra
help
and
useful
information
to
parents
and
families
and
people
across
the
community.
A
We've
kept
it
going
because
of
its
success
and
the
demand
people
are
people
keep
showing
up.
So,
in
addition
to
providing
skills
and
tips,
we
also
hope
that
people
can
build
connections
through
this.
So
you
know
we're
all
part
of
this
community,
whether
we're
zooming
or
walking
up
and
down
the
street
together.
A
So
the
panda
pandemic
continues
to
be
tough
for
all
of
us.
Together
we
can
get
through
it,
so
this
will
be
short
and
sweet.
We
total
time
is
an
hour.
We
actually
have
two
different
presentations,
we'll
be
bringing
to
you
and
so
stop
in
between
so
a
couple
of
minutes
after
each
presentation
for
some
q
a
and
we
invite
you
to
offer
questions
and
thoughts
and
anything
through
the
chat.
We
do
have
someone
staffing
the
chat,
that's
courtney,
martin,
my
friend
and
colleague,
with
the
prevention
unit,
I'll
introduce
our
presenters
in
a
moment.
A
A
What's
your
zip
code,
if
you
have
children
what
school
they're
in
and
if
you
want
to
give
us
grades,
that'd
be
awesome
to
just
have
a
sense
of
who
or
if
there's
no,
if
you
don't
have
any
kids
in
the
school
and
you're
just
like
nope,
I'm
just
a
parent
or
a
person
here.
So
so
our
focus
is
really
overall.
A
Managing
stress
and
there's
been
a
lot
of
that
over
time
that
we've
all
lived
with
and
that
there's
also
holiday
stress,
that's
a
regular
thing,
and
so
this
is
kind
of
bringing
both
of
those
together.
How
we
can
manage
all
that
our
first
presenter
is
jacob
stein
and
jacob
is
from
around
the
area
growing
up
in
bethesda
maryland.
He
graduated
from
beloit
college
at
the
beginning
of
cobit
pandemic
in
may
of
2020,
with
a
bachelor's
in
psychology
and
french.
B
C
B
Just
gonna
move
y'all
a
little
bit
out
the
way,
all
right,
let's
get
right
into
it,
so
surrounding
the
pandemic,
the
impact
of
tobin
on
our
students.
There
were
a
lot
of
them,
so
we're
just
going
to
start
this
with
a
grounding
exercise.
I
like
this
particular
one
54321
just
to
kind
of
center
ourselves
and
prepare
ourselves
because
this
topic,
it's
not
the
heaviest
topic
on
the
in
the
world,
but
it's
definitely
a
stressful
topic,
so
we're
gonna
start
with
five
things.
You
can
see
four
things.
You
can
touch
three
things.
B
You
can
hear
two
things
you
can
smell
and
one
thing
you
can
taste
you're
free
to
share
your
answers
in
the
chat,
you're
free
to
note
them
to
yourself
we're
just
going
to
take
a
couple
minutes
to
do
that,
and
so
I
guess
I
guess
I'll
go
first,
five
things
I
can
see.
I
can
see
the
whiteboard
behind
me
the
cross
up
there,
as
I
am
at
the
catholic
university.
B
B
Go
over
the
middle
of
our
students
with
the
new
normal,
coveted,
chemist's,
new
new
anxiety,
fun,
there's
anxiety
about
the
future.
There's
there's
been
anxiety
about
the
future
for
a
while.
Now,
with
all
the
tournaments
we
have
going
on
global
warming,
the
pandemic
just
adds
that
stress
technology
obviously
leads
to
constant
exposure
to
coveted
news.
You
have
your
phones,
you
have
instagram
twitter,
social,
medias
cnn,
you
know
all
the
intern,
all
the
news
feeds
and
those
are
constantly
on
our
phones.
B
We're
copying
notifications,
we're
constantly
getting
bombarded
with
this
news,
and
so
it's
hard,
it's
almost
impossible
to
avoid
with
the
rise
of
social
media.
We've
also
had
the
rise
of
cyberbullying
students
going
on
their
phones,
going
on
social
media
and
creating
an
honest
account,
it's
harder
to
curb,
as
if
a
student's
account
gets
banned.
We
can
they
just
make
a
new
one
and
it's
hard
to
track
them
because
a
lot
of
times,
they're,
anonymous,
depressed
and
anxiety,
are
on
the
rise,
as
reported
by
a
lot
of
studies
right
now.
B
A
study
done
by
the
surgeon
general
recently,
the
student
general
released
a
advisory
on
mental
health
and
the
mental
health
crisis
in
our
youth
a
few
weeks
back,
and
it
found
that
depressing
anxiety,
symptoms
doubled
during
the
pandemic,
but
the
pandemic
is
just
one
thing:
it's
just
the
current
thing
going
on
right
now,
as
we
go
on
things,
other
stressful
events
will
come
and
the
stress
of
that
future
adds
up
during
the
pandemic.
The
course
of
the
pandemic,
30
of
adults
sought
out
mental
health
care.
That
number
has
continued.
B
30
of
adults
are
now
in
therapy
and
there's
actually
almost
assorted
therapists,
most
most
colleagues
that
I
know
of
and
a
lot
of
people.
I've
talked
to,
I
mentioned,
there's
a
huge
waiting
list
when
it
comes
to
therapy
or
any
type
of
mental
health
care.
Right
now,
with
the
advent
of
telehealthcare,
it's
becoming
a
little
bit
easier
to
do,
but
at
the
same
time
there
are
still
still
a
little
bit
overwhelmed.
B
So
if
adults
are
this
overwhelmed,
they
have
lost
jobs,
lots
of
family
friends,
overturning
social
norms.
When
it
comes
to
our
students,
they're
no
strangers
to
it
either.
When
you
have
a
loss
of
a
family
member
or
a
loss
of
a
friend,
that
stress
adds
up
very
fast.
The
pandemic,
quite
literally
turn
everyone's
lives
upside
down.
B
B
Let
me
just
go
back
there
as
far
as
our
students
they're,
not
blind.
What's
going
on,
they
are
very
hyper
aware
of.
What's
going
on
the
pandemic,
a
survey
done
in
milwaukee
shows
that
8th
through
12th
graders
should
profound
knowledge
of
the
pandemic,
the
virus
itself
and
the
safety
measures
until
that's
combative.
They
know
they're
following
it.
They
know
what's
going
on.
They
know
that
it's
a
scary
virus.
They
know
that
there's
methods
to
combat
it.
B
B
With
a
new
environment
can
do
distractions,
you
have
students,
doing
work
for
their
bedrooms,
so
obviously
students
that
game
or
play
video
games
they
a
lot
of
times
would
be
gaming
during
the
oh.
That's
someone
asking
questions,
sorry
about
that.
They
would
actually
be
playing
games
during
class
or
they
would
be
doing
something
else
in
their
room
during
class
they'd
have
their
cameras
off,
they
would
have
they'd
be
muted.
B
It
was
challenging
to
do
work.
Learning
difficulties
were
exacerbated
students
that
normally
had
learning
accommodations
such
as
504s
or
ieps,
accommodations,
extended
time
and
support,
or
had
challenges,
as
the
support
had
to
find
new
modalities
to
help
them
out,
they
could
not
get
the
traditionalists
what
they
were
used
to,
and
so
they
kind
of
struggled
a
lot
of
course.
Because
of
that
saying
there
was
some
isolation.
Everyone
was
kind
of
isolated
from
their
friends.
They
could
see
them
online,
but
they
couldn't
see
them
in
person
since
that
led
to
profound
sense
of
isolation.
B
B
Well,
for
starters,
a
lot
of
students
miss
developmental
and
social
milestones.
A
lot
of
students
miss
out
on
prom.
They
missed
out
on
graduation
and
a
lot
of
students
and
teachers
of
younger
students
who
are
reporting
that
students
are
having
a
lot
of
trouble
socializing
right
now.
The
isolation
definitely
had
an
effect
on
that
fun
effect.
B
B
They
thought
they
were
going
away
for
two
weeks
and
now
they
are
a
high
school
freshman,
as
for
seniors
seniors
left
for
two
weeks
and
were
thrust
into
college,
they
are
now
sophomores
and
they
were
thrust
into
college
in
the
zoom
era.
So
a
new
modality
a
new
place,
new
people
and
now
that
we're
kind
of
catching
up
a
lot
of
students
have
a
sense
of
being
left
behind
they
think
partially.
Oh,
maybe
I'll
go
on
the
back,
maybe
I'll
end
up
back
in
school.
B
Maybe
go
back
to
prom
go
back
to
graduation,
but
in
reality
they
know.
That's
not
true.
As
with
the
pandemic,
we
have
new
regulations
put
in
place
to
protect
this
health
and
the
students
mass
mandate.
Most
students
were
vaccinated.
Younger
students
at
the
beginning
certainly
had
a
little
bit
of
trouble
appearing.
I've
heard
stories
of
students
that
had
a
captain
america
mask
and
another
student
that
had
an
iron
man
mask
and
they
traded,
and
that
held
its
own
host
of
challenges.
B
Students
are
now
having
to
reacclimate
to
authority
and
kind
of
listening
to
teachers,
and
teachers
are
having
to
reclaim
that
authority
in
classrooms
a
lot
of
times.
Students
are
less
receptive
to
it
as
when
you're
working
from
home
in
your
bedroom
you're
your
own
boss,
you
tell
yourself
what
to
do
your
parents
telling
you
what
to
do
what
your
parents
are
always
telling
you
what
to
do
so
that
change
is
definitely
being
seen
in
schools.
B
B
They
lost
a
lot
of
their
focus,
they
had
a
lot
of
trouble
focusing
and
they
had
a
lot
of
trouble
kind
of
keeping
on
top
of
their
work,
and
so
their
drive
to
work
is
lower.
It's
still
there.
They
still
want
to
succeed.
They
want
to
do
all
these
complicated
classes,
but
the
motivation
and
the
work
ethic
isn't
there
like
it
used
to
be
students,
push
themselves
as
hard
as
they
could
before
the
pandemic
now,
but
it's
not
always
sustainable
for
them.
B
B
You
have
again
students
that
left
senior
year
and
were
thrust
into
college
immediately.
They
missed
underground
graduation.
The
new
modality
of
learning
was
thrust
on
them
in
school.
They
started
zoom
school
at
the
end
of
high
school
and
they
went
to
college
their
first
year
in
zoom,
school
and
so
adjusting
to
that
and
adjusting
to
college
was
a
massive
change.
College
is
completely
different
than
in
high
school.
It's
a
completely
different
ballgame
can
be
a
different
set
of
expectations
and
so
holding
themselves.
B
Accountable
has
definitely
been
a
challenge
to
a
lot
of
college
students
that
I've
talked
to
as
well
graduating
and
under
an
underground
pandemic,
a
lot
of
students,
especially
from
my
undergrad
program
in
2020,
when
talking
to
them
a
lot
of
them
still
have
this
feeling
of
we
just
left
school
in
2020
in
the
hypo
pandemic
and
we're
still
secretly
waiting
to
go
back.
We're
still
waiting
for
everything
to
go
back
to
normal,
to
go
back
to
our
classes,
to
go
back
to
our
dorms
and
graduate
like
normal.
B
But
again,
that's
not
going
to
happen
because
two
years
have
passed
since
then,
and
so
there's
this
sense
of
disconnect
between
where
they
are
now
and
where
they
think
they
should
be
so
the
term
new
normal.
I'm
sure
none
of
us
are
strangers
to
it.
The
pandemic
has
turned
everything
upside
down.
We
are
all
currently
adjusting
to
this
sense
of
new
normal,
our
students,
parents
staff.
B
Everyone
is
trying
to
figure
out
how
to
exist
in
this
new
world
that
we
have
now
now
more
than
ever,
we
need
mental
healthcare
in
our
schools,
particularly
for
our
students
who
are
stressed
about
the
future.
Thankfully,
arlington
county
has
the
resources
to
provide
this
care
to
students,
but
it's
also
important
to
the
students
to
maintain
a
sense
of
social
support
in
mental
health
and
specifically
in
social
work.
B
We're
a
big
proponent
of
the
person
and
environment
and
strength
perspective,
and
one
of
the
strengths
based
on
the
things
that
we
adhere
to
is
the
student's
social
network.
Their
social
support
network
is
one
of
the
strongest
predictors
for
a
positive
outcome,
and
the
parents
are
part
of
that
social
network
they're
part
of
support
network
and
so
maintaining
a
relationship
with
your
student
is
imperative
for
them
to
have
a
good
mental
outcome.
Health
outcome,
especially
right
now
during
the
pandemic,
and
now
this
isn't
some
burnout.
B
The
pandemic
brought
the
advent
of
work
from
home,
as
mentioned
before
many
times.
The
students
were
working
for
their
bedrooms.
College
students
alike
were
also
working
with
their
bedrooms,
often
from
their
parents,
houses
and
adults.
As
well
were
working
from
their
rooms,
their
home
offices,
and
so
with
this
work
from
home
came
this
idea
of
no
separation
between
work
and
home.
B
It's
high
burnout
because
people
will
get
up
later
because
they're,
home
and
they'll
end
up
working
later,
but
there
won't
be
a
separation
of
oh,
I
can
clock
out
now.
I
can
go
home
because
they're
already
home,
so
they'll
work
late,
very
late
hours
that
aren't
necessary.
This
is
particularly
evident
in
college
students,
college
students.
You
know
you
go
to
class,
you
go
back
to
your
dorm.
B
You
have
a
separation
between
the
library
and
classes
and
all
those
things
but
you're
at
home
with
your
parents.
You
lose
completely
substance
of
independence.
It
feels
like
a
regression.
Almost
you
are
stuck
in
your
parents
house.
You
can't
go
anywhere
because
the
pandemic
was
raging,
you're
in
your
room,
most
of
the
time
and
you're
doing
work
from
that
room,
so
there's
no
sense
of
separation
between
that
again.
B
B
Besides
burnout,
we
also
have
a
sense
of
sorry.
We
also
have
a
sense
of
isolation.
Of
course,
the
health
measures
brought
about
the
pandemic
protestant
isolation.
You
know
six
feet
apart
masks,
you
could
not
see
the
person
and
you
couldn't
really
be
close
to
them,
so
it
was
a
big
sense
of
isolation,
a
lot
of
times
a
lot
of
students
connected
with
each
other
on
the
internet,
on
social
media
apps
on
games
on
whatever
method
they
could.
B
But
it's
important
to
remember
that,
though
students
might
be
hanging
out
with
their
friends
online
every
single
day
or
talking
to
them
all
the
time.
It
does
not
equate
to
in-person
interaction,
it's
not
the
same,
and
it
still
leads
to
a
sense
of
isolation.
You
could
talk
to
your
friends
all
day,
long
on
the
pandemic,
from
sunrise
to
sunset,
and
it's
still
not
the
same
as
seeing
the
person
it's
not
the
same
as
talking
to
them,
seeing
their
faces
being
outside
of
your
house.
It's
a
big
change,
even
over
mental
health
services.
B
During
the
pandemic,
you
had
this
problem
of
not
seeing
your
therapist
it's
harder
to
practice
via
zoom
or
via
telehealth.
I
know
it's
been
a
struggle
for
a
lot
of
social
workers
and
a
lot
of
mental
health
professionals
to
try
to
figure
out
how
to
give
therapy
or
how
to
give
mental
health
care
in
this
new
space.
B
Even
now,
with
the
pandemic
measures
being
repealed
a
little
bit,
a
lot
of
people
still
go
to
telehealth
or
still
are
giving
care
through
telehealth,
and
so
there's
this
new
space
that
exists
now,
and
so
it's
very
different,
there's
also
reduced
interaction
between
family
members.
Even
if
you
live
in
the
same
house
as
your
parents,
you
might
not
see
your
extended
family
or
cousins
or
people
that
live
in
the
area.
You
couldn't
go,
see
family
members
if
they
got
sick
far
away.
B
I'm
in
the
same
high
school
as
them,
they
are
struggling
with
making
new
friends
and
existing
in
these
new
environments
with
people
they
don't
know
because
all
of
their
friends
are
in
a
different
school
and
they
left
them
behind
when
they
were
in
eighth
grade
and
now
they
are
sophomores
and
they're
still
struggling.
So
the
sense
of
isolation
still
exists,
even
though
we're
somewhat
returning
to
this
new
normal,
just
some
narratives
from
students,
some
students,
I've
talked
to
college
students
classmates
from
catholic.
B
One
student
definitely
mentioned
that
he
felt
like
his
attention
span
had
decreased
after
the
pandemic.
It
was
harder
to
sit
down
and
do
work,
and
just
do
it
just
knock
it
out
it's
hard
much
harder
to
do.
You
have
students
that
are
not
that
are
driven
to
do
what
they
want
to
do.
They
want
to
succeed.
B
They
want
to
be
pat
they're,
passionate
about
what
they
care
about.
They
want
to
do
well
in
these
courses,
but
they
don't
have
the
drive
to
degrade
or
do
work
because
they
feel
like
nothing,
matters
speaking
to
the
sense
of
time
work.
You
have
people
that
left
as
seniors
and
they
went
to
college
and
they
know
no
one
they
even
if
they
did
go
to
zoom
school,
they
didn't
meet
anyone
because
they
were
all
at
zoom.
B
B
So
what
can
you
do?
Well,
there's
a
lot
of
different
things
you
can
do
for
starters.
Restorative
practice
is
important,
effective
communication
between
you
and
your
student
or
the
people
around.
You
is
very
important,
especially
right
now
practicing
more
restorative
practices
and
focusing
less
on
punishment
and
more
understanding
understanding
what
is
going
on
understanding
the
mental
health
crisis,
understanding
what
our
students
are
going
through
right
now
is
imperative
to
helping
them
and
supporting
them
and
making
their.
I
guess
the
holiday
season
of
a
good
experience
for
them.
B
B
Working
to
understand
your
students,
issues
and
what's
going
on
in
their
lives,
is
just
demonstrates
them
that
you
care
and
that
you
want
to
help
beyond
that.
Behavior
modeling's
super
important,
showing
them
that
you
have
good
self-care
practices,
showing
them
that
you
also
use
restorative
practices
and
modeling
that
behavior
for
them
makes
them
more
likely
to
repeat
that
behavior
to
take
it
into
themselves
and
work
on
it.
Your
student
learns
from
you
and
mirrors
your
behavior,
and
so
the
best
thing
you
can
do
is
model
good
behavior.
B
If
your
student
takes
you
taking
taking
care
of
yourself,
they're
likely
to
take
care
of
themselves
as
well
or
even
come
to
you
and
ask
you,
how
do
you
take
care
of
yourself
so
madeline's
going
to
touch
a
lot
more
on
self-care
and
how
we
can
do
that,
but
just
quick,
self-care,
somewhat
obvious
things
eating
well
key
to
healthy,
keep
a
healthy
life
cheated
healthy
mental
health.
Recent
research
in
the
last
few
years
have
revealed
the
gut
brain
access.
The
gut
brain
axis
shows
that
our
gut
is
directly
linked
to
our
mental
health.
B
If
you
have
poor
gut
health
and
digestive
health
you're
more
likely
to
have
poor
mental
health,
and
vice
versa,
so
eating
healthy
is
especially
important.
Now
that
we
know
this
sleep
sleep,
you
cannot
stress
it
enough.
Sleep
is
incredibly
important
to
your
students,
life
to
your
life,
to
just
keeping
yourself
healthy,
keeping
yourself
ready
to
go
keeping
yourself
having
enough
energy
to
do
things
during
the
day
teaching
your
student.
How
to
sell
healthy
boundaries.
B
You
may
set
boundaries
with
your
student
already,
but
it's
also
important
to
know
that
they
can
also
set
boundaries
with
you
and
respecting
those
boundaries
and
teaching
them
how
to
how
to
kind
of
exist
in
those
boundaries
and
how
to
set
them
and
respect
them
is
very
important
to
their
development
and
especially
during
the
holidays.
Space
might
be
important
as
well,
knowing
that
to
know
for
them,
knowing
that's
knowing
when
to
say
no
and
not
overwhelm
themselves,
is
very
important
for
productive
skills
such
as
cooking
or
stitching.
B
I
know
some
students
reported
that
their
their
mother
was
teaching
them.
How
to
knit
productive
skills
gives
them
way
to
cope
and
giving
your
students
space
the
la
over
the
last
couple
years.
Students
have
been
home,
iceland,
their
homes,
a
lot
and
they've
been
around
their
families.
A
lot
and
spaced
themselves,
as
they
grow
is
important.
B
Students
will
want
to
do
things
to
themselves;
they
want
to.
They
want
times
of
sales.
They
want
time
to
reflect,
to
relax
by
themselves
and
not
be
around
people
all
the
time
and
it's
important
to
give
them
that
sometimes
but
yeah
thanks
for
listening.
This
is
the
list
of
sources
that
I've
used.
Thank
you
so
much
for
your
time.
A
Yeah,
thank
you
so
much.
I
appreciate
all
that
you
shared
it's
interesting,
a
high
schooler
and
a
college
student
and
so
hearing
some
of
what
you're
saying
is
like
giving
me
a
little
more
perspective
on
what
they're
living
I
mean,
I
kind
of
see
it
and
get
it,
but
it's
really
nice
to
hear
like
especially
someone
who's
in
in
there.
As
you
are
so
it's
it
was.
It
was
eye-opening.
A
A
D
D
B
Well,
so
there's
no
end-all
be-all
solution.
For
this
I
mean
all
of
us
are
still
learning
how
to
exist
in
this
new
norm,
but
there
are
things
you
can
do
to
help
your
student
out,
help
out,
for
starters,
restorative
practices,
moving
from
less
moving
from
a
place
of
understanding
instead
of
punishment.
So
if
something
like
is
behind
on
assignment,
for
example,
right
or
lashes
out,
instead
of
immediately
being
like
go
to
your
room,
you're
grounded
punished.
No,
it's
more
like
okay.
Why
did
that
happen?
What
is
going
on?
B
What
is
what
is
the
root
cause
behind
that?
So
that's
like
restorative
practices,
moving
away
from
moving
towards
understanding
is
very
helpful
for
your
student.
It
has
chosen
that
you
care
chose
them
that
you
want
to
understand.
You
want
to
support
them.
Understanding,
especially
right
now,
is
very
key
to
the
mental
health
crisis.
That's
going
on
in
use
and
then
behavior
modeling.
The
other
thing
you
can
do.
A
I'll
jump
in
and
add
one
more
thing,
because
I
put
it
in
the
chat
and
the
first
page.
It
shows
up,
isn't
spanish,
it's
a
bilingual
flyer
of
youth,
mental
health
resources.
So
a
lot
of
what
jacob
is
saying
is:
how
can
we
hold
hold
steady
and
that
can
be
great
if
you
can't
hold
steady
or
if
you've
got
a
young
person
who
can't
hold
steady
their
supports
and
resources
in
the
community.
The
first
place.
A
I
always
tell
people
to
call
is
really
if,
if
you're
able
to
open
up,
but
it's
the
children's
crisis,
crv
children's
mobile
crisis
cr2-
that
number
is
one
eight,
four,
four,
six,
two
seven,
four,
seven,
four
seven:
they
will
come
to
the
home.
They'll
assess
the
child.
The
young
person,
one
caveat
is
the
young
person
has
to
want
to
be
served
and
they
can
voluntarily
say
I
don't
want
that.
That's
a
whole
different
thing.
So
as
long
as
they're,
they
want
the
help
and
they're
seeking
that
help.
A
A
A
So
if
you
have
questions,
please
throw
those
in
here
self-care.
This
is
something
that
madeline
wrote.
Self-Care
is
an
evolving
process
that
changes
during
each
season
of
life.
She
considers
herself
fortunate
to
have
opportunities
to
explore
this
topic
in
the
classroom
through
internships
and,
of
course,
personal
experiences
and
she's
excited
to
share
some
useful
resources.
A
A
C
Name
is
madeline.
Thank
you.
So,
yes,
I
would
like
to
hear
everyone's
ideas.
There
are
going
to
be
a
couple
times
in
the
presentation
where
I
ask
for
participation
through
either
the
chat
or
just
going
off
mic
and
chiming
in.
I
think
self-care
is
something
that
we
can
all
learn
from
each
other
for
sure.
So
I
wanted
to
talk
about
self-care,
specifically
during
the
holidays,
as
this
tends
to
be
a
busy
season
of
life
right,
whether
you're
formally
celebrating
or
not.
C
C
If
you
could,
thank
you
awesome
so
here
we
have
our
eight
dimensions
of
wellness
model,
and
this
is
just
a
helpful
visual
thinking
about
everything
that
goes
into
wellness,
not
just
our
physical
health.
Maybe
when
we
hear
wellness,
we
think
exercise
or
a
diet,
but
it's
really
all
of
these
things
and
when
we're
thinking
about
self-care,
this
might
be
a
good
place
to
start
thinking
about
our
needs
or
some
areas
we
might
want
to
make
some
changes.
C
Okay,
so
stress
is
our
normal
response
to
changes
in
our
environment.
It's
an
unavoidable
part
of
life
and
it
can
be
very
helpful
when
meeting
short-term
challenges,
but
when
we
have
chronic
stress
it
can
cause
some
problems
for
us
physically,
mentally
emotionally,
as
well
as
lead
us
to
adopt
some
potentially
not
very
helpful,
behaviors
right,
coping
with
stress
so
copen
19,
as
jacob
has
you
know,
had
illustrated
it's
been
this
huge
kind
of
collective
stressor
as
society
and
in
so
many
ways
we've
been
really
adaptable
and
resilient.
C
So
much
so
that
I
don't
even
think
we
realize
how
much
we've
had
to
adapt,
because
we
haven't
even
had
a
chance
to
process
it,
but
it
is
going
on
and
I
think
it
impacts
us
all
a
lot,
sometimes
more
than
we
realize
so
we're
all
dealing
with
a
lot
of
stress
holidays
while
they're,
really,
you
know
full
of
joy
and
celebration,
excitement
a
lot
of
good
things.
They
can
also
be
sources
of
stress
as
well
you.
C
So
why
are
holidays
challenging
well
holidays
tend
to
occur
around
changes
in
routine.
So
whenever
there's
a
sudden
change
in
routine,
it
kind
of
could
potentially
pose
some
challenges.
For
us,
there
could
be
demands
on
time
and
energy
also
unrealistic
expectations,
so
we
may
feel
like
we
need
to
be
happy
all
the
time
or
things
need
to
be
perfect,
but
that's
that's
not
realistic.
C
Issues
with
relationships
might
come
to
light
or
might
see
financial
challenges,
and
it
can
just
be
emotionally
overwhelming
a
lot
of
times
holidays.
They
might
bring
all
sorts
of
emotions,
and
not
all
of
them
are
about
kind
of
being
happy
or
festive.
It
might
bring
up
kind
of
challenging
things.
We
might
have
memories
of
loved
ones
that
we've
lost
some
really
intense.
Emotions
can
come
up
around
the
holidays
too.
C
We
can
set
spending
limits,
ask
for
help
share
responsibilities
for
things
like
meals
or
hosting
guests,
and
just
be
honest
about
what
we
feel
like
we
can
take
on
and
focusing
on
activities
that
bring
joy
and
meaning
to
you
and
your
family,
which
might
mean
saying
no
to
things
and
trying
not
to
compare
ourselves
to
others
or
even
ourselves
in
previous
years,
and
it's
okay.
If
things
look
different
this
year,
we
can
also
incorporate
self-care
into
our
routine
and
holiday
traditions.
C
C
C
C
C
Thinking
about
practices
that
help
us
live
more
meaningfully
and
joyfully,
and
when
we
take
good
care
of
ourselves,
we're
better
able
to
take
care
of
our
loved
ones
and
self-care
is
not
always
an
individual
activity.
It
can
also
be
something
that
we
do
with
each
other
and
it
can
be
both
responsive
and
proactive.
C
So
when
we're
experiencing
stress,
we
may
want
to
reflect
on
our
self-care
practices,
but
we
can
also
build
self-care
practices
and
habits
when,
like
during
times
of
calm,
so
that
we
have
that
foundation,
because
it
can
be
really
hard
to
try
something
new
when
you're
in
a
state
of
stress,
okay,
so
a
little
bit
more
participation,
but
I'm
curious.
If
anyone
has
any
self-care
tips
or
ideas
about
things
they
do
on
their
own
or
with
their
family,
I'm
thinking
we
can
kind
of
learn
from
each
other.
For
this
one.
C
C
Okay,
so
this
is
just
a
graphic
50
ways
to
take
a
break
and
it'll
be
shared
as
a
link.
If
you
want
to
look
at
it
again,
I
think
it's
kind
of
inspirational,
they're
kind
of
silly
things,
but
you
know:
buying
flowers,
petting,
a
furry
creature,
eating
a
meal
in
silence,
so
kind
of
just
some
different
ideas
to
change
your
perspective
from
where
you
are.
C
C
So
our
first
m
movement,
so
movement,
is
about
finding
activities
that
you
enjoy.
It's
a
chance
to
give
your
brain
a
break
and
break
up
sitting
or
screen
time,
which
we
all
do.
A
lot
of
might
look
like.
Stretching
yoga,
walking,
running
biking
or
playing
a
sport
could
be
something
you
do
outdoors
or
indoors
and
I
think,
as
a
family,
maybe
around
the
holidays,
going
for
a
walk
in
your
neighborhood
or
checking
out
an
arlington
trail
or
park.
C
C
C
I
actually
have
some
links
to
youtube
videos
for
those
on
the
resource
sheet,
but
there's
a
ton
of
stuff
online.
If
you
haven't
done
this
before-
and
it
can
be
really
helpful
and
often
these
exercises
are
very
quick,
also
being
just
being
present
with
family
and
focusing
on
doing
one
thing
at
a
time
and
there's
mindfulness
can
really
be
integrated
throughout
your
daily
routine.
E
Hello
and
welcome
back
to
the
mindful
kind,
video
blog,
my
name
is
rachel
cable
and
today
I'm
going
to
be
sharing
a
meaningful
mindfulness
routine
for
beginners,
so
feel
free
to
use
these
practices
at
any
time
of
the
day.
I'm
just
going
to
be
sharing
a
really
rough
itinerary
that
you
can
follow
if
you
would
like
to
so.
The
first
practice
is
at
7am
when
you
first
wake
up,
try
to
do
a
breathing
practice.
For
example,
the
breathing
waltz
is
a
really
great
and
easy.
E
E
I
go
and
sit
down
on
the
couch
and
I
get
my
dog
moose
and
we
just
sit
there
and
have
a
cuddle
and
I
enjoy
all
the
flavors
and
the
temperature
and
the
texture
of
my
coffee
but
feel
free
to
do
this
with
any
kind
of
drink
that
you
would
like
at
10
a.m.
It
might
be
a
really
nice
time
to
do
a
mindful
stretch,
because
if
you've
already
been
working
or
spending
some
time
on
the
couch
or
at
a
computer,
you
might
already
be
getting
a
little
bit
tense
in
your
shoulders
and
neck.
E
E
So
you
can
play
the
sensors
game,
which
I
shared
on
a
different
episode
of
the
mindful
kind,
video
blog
or
simply
notice,
five
things.
You
can
feel
five
things
you
can
see
and
five
things
that
you
can
hear
at
2
pm
see
if
you
can
have
something
to
eat
a
little
bit
mindfully
you
can
enjoy
the
flavors
and
the
sensations
notice
how
your
body
feels
as
you
eat,
actually
pay
attention
to
the
feeling
of
hunger
and
the
satisfaction
at
4
pm
acknowledge
something
that
you're
feeling
without
judging
that
feeling.
E
Maybe
you've
had
a
long
day
and
you're
feeling
really
tired
or
bored
or
maybe
you've
just
got
home,
and
you
feel
relieved
to
have
the
rest
of
the
night
to
unwind
or
you're
feeling
really
content
or
happy
just
notice,
something
that
you're
feeling
at
7pm
wash
the
dishes
mindfully.
So
you
can
do
this
by
paying
attention
to
the
warmth
of
the
water,
maybe
the
smell
of
the
soap.
The
feeling
is
your
hands
grab
different
dishes
and
the
movements,
the
circular
motions
and
placing
them
on
the
dish
rack
to
dry
at
8
pm.
E
It
is
time
for
a
mindful
hug,
whether
it
be
yourself
or
someone
else
or
a
pet
see
if
you
can
feel
into
that
comforting
sensation
and
the
warmth
of
the
hug
actually
notice
how
it
makes
your
body
feel
at
9
pm
see
if
you
can
take
a
little
bit
of
time
to
write
in
a
journal.
I
will
share
another
video
where
I
reviewed.
Some
journals
in
the
show
notes
below,
but
something
really
simple
that
you
can
do
is
just
write
down
five
things
that
you're
grateful
for
right.
C
E
And
at
10
pm,
just
before
you're
about
to
go
to
sleep,
see
if
you
can
do
a
body
scan
either
from
the
tips
of
your
toes
all
the
way
up
through
your
body
or
from
the
top
of
your
head
all
the
way
down.
Something
that
I
like
to
do,
which
makes
body
scanning
a
little
bit
easier,
is
to
actually
imagine
a
really
soft
cloth,
just
kind
of
massaging
each
little
part
of
my
body.
I
just
find
that
it
feels
really
soothing
and
it
keeps
my
attention
in
the
moment
much
better.
E
Thank
you
so
much
for
watching.
I
really
hope
you've
enjoyed
learning
about
the
meaningful
mindfulness
routine
for
beginners.
If
you
would
like
to
learn
more
and
download
an
infographic
of
all
of
the
practices
and
the
times,
then
click
the
link
in
the
show
notes
to
go
over
to
my
website
and
check
it
out.
C
C
C
So
this
is
our
third
m,
so
meaningful
connection,
just
kind
of
recognizes
the
social
dimension
of
wellness.
Back
to
that
big
circle,
we
looked
at
at
the
beginning
with
all
eight
dimensions,
but
self-care
is
not
just
an
individual
task
right.
It
can
be
really
effective
when
we
practice
with
others
with
our
family
members
or
friends,
and
it's
recognizing
how
important
relationships
are
to
our
wellness.
C
C
C
Then
the
last
m
here
is
mastery,
so
mastery
is
basically
it's
kind
of
a
way
of
building
in
a
sense
of
accomplishment
into
our
day.
So
it's
intentional
efforts
towards
different
projects.
It
could
be
school
work
or
a
hobby
and
giving
yourself
credit
for
accomplishing
a
task.
So
something
simple
like
making
your
bed
or
folding
laundry
or
more
complex,
like
practicing
a
musical
instrument
completing
a
scrapbook.
C
C
So
you
know
when,
when
that
happens,
it
can
be
nice
because
we're
getting
a
break
it'll
be
a
you
know,
potentially
like
a
vacation,
we
get
to
do
some
extra
things
that
we
wouldn't
normally,
but
it
can
be
nice
to
try
to
keep
some
things
stable
with
our
routines.
So
thinking
about
sleeping
and
meals,
that
would
be
a
good
good
way
to
start.
C
Coping
ahead
is
also
something
that
can
be
really
useful.
So
when
we
talk
about
self-care
as
being
sort
of
proactive
or
preventative,
the
idea
of
like
we
can
kind
of
anticipate,
maybe
what's
caused
a
stress
in
the
past
and
or
what
we're
worried
about,
and
maybe
we
can
come
up
with
a
strategy
to
cope.
Have
some
good
self-care
plans
ready
or
have
some
people
we
can
reach
out
to,
but
just
to
kind
of
plan
ahead
of
time
and,
of
course,
being
kind
to
yourself?
C
That's
very
important
and
remembering
yeah
yeah
just
to
be
kind
to
yourself.
Self-Care
might
look
different
every
day,
so
you
may
not
be
able
to.
You
know,
keep
up
the
same
routine,
because
every
day
is
different
in
terms
of
energy
levels
or
what's
going
on
with
your
family
and
just
being
flexible
with
that.
C
So
self-care
is
not
a
skill
we
master
or
a
puzzle
we
solve,
but
rather
an
ongoing
practice.
We
experience
each
day
so,
every
day
we
kind
of
see
what's
in
front
of
us
and
work
with
that.
So
if
people
have
something
to
write
with
or
if
you
could
please
take
that
out,
we
are
gonna.
Do
a
couple
questions
as
well
as
our
self-care
plan,
so
it'd
be
helpful
if
you
can
write,
write
some
things
down.
C
C
It's
also
a
chance
to
be
creative
and
brainstorm.
So
I'm
thinking
of
that
you
know
50
ways
to
take
a
break
right,
but
maybe
thinking
of
something
fun
or
interesting
that
you
could
bring
into
your
routine
and
it's
a
place
to
grow
from.
So
maybe
that
model
can
be
something
that
you
revisit
in
the
future
and
you
can
add
in
some
new
self-care
practices
that
you
want
to
try.
C
So
maybe
just
being
really
candid
and
asking
you
know
what
they
think
about
self-care
or
how
do
they
relax
and
those
sorts
of
questions
and
just
being
really
direct
about
it,
because
I
think
that
a
lot
of
people
are
experiencing
stress
and
they
may
not
discuss
it
openly.
So
it's
a
good
opportunity,
especially
with
the
holidays
and
with
winter
break
coming.
C
You
can
share
the
self-care
plan
that
you
created
tonight
if
you'd
like
and
build
on
it
together,
maybe
creating
some
sort
of
visual
display
so
putting
something
whether
it's
the
self-care
plan
or
some
other
poster,
putting
something
on
your
fridge.
That
has
some
ideas
to
look
at,
adding
it
to
your
calendar.
C
So
this
time
next
week,
if
you
want
to
put
a
little
star
on
your
calendar
and
revisit
your
self-care
plan
and
kind
of
see
where
you
are
and
see
how
that's
been
going,
I
think
that'll
be
very
helpful
and
we
have
a
resource
page
that
we'll
send
out
that
has
some
resources
specific
to
arlington,
as
well
as
just
some
online
resources.
That
can
be
helpful
for
thinking
about
self-care.
D
C
D
D
C
C
Right,
yeah,
and
I
mean
it
can
be
really
little
things
right
like
doing
some
deep
breathing,
I
mean
yeah.
I
think
every
day
is
my
my
answer,
but
you
know
I
don't
just
some
type
of
self-care,
but
again
I
don't
think
it's
like
a
a
magic
number.
I
don't
know
if
anyone
has
any
thoughts
on
that,
but
I
think
yeah
incorporating
it
into
your
teen
regularly
is
good.
C
So
if
someone
in
the
chat
saying
as
much
as
possible
like
even
if
it's
just
having
a
cup
of
tea
other
people,
thing
yeah,
sometimes
mult
multiple
types
a
day
and
just
like
having
lots
of
different
types
of
self-care,
so,
as
you
said,
like
kind
of
getting
your
nails
done
or
something
yeah,
that's
not
going
to
be
every
day
right,
but
maybe
having
a
cup
of
tea
in
the
afternoon.
Maybe
that
becomes
a
daily
routine!
That's
important
for
you!
So
I
think,
having
like
a
ton
of
different
things
is
really
good.
A
A
So
thank
you
so
much
madeline.
Thank
you
both
jacob
and
madeline,
for
sharing
your
time
and
some
of
your
experiences
and
bringing
that
in
and
putting
it
out
here
in
the
community
as
someone
who
lives
and
works
in
arlington.
I
appreciate
this
for
for
me
for
my
neighbors
and
for
all
of
us
here
tonight.
So
I
also
want
to
thank
everyone
else
who
came
to
join
us
tonight.
Taking
the
time
out
to
be
with
us.
This
is
something
we
try
to
do
on
a
monthly
basis,
you're
on
our
you're
on
our
mailing
list.
A
A
I'll
put
that
in
the
chat,
but
at
this
point
I
think
I
don't
have
anything
else
to
say
except
thank
you.
Thank
you.
Thank
you
to
everyone,
jacob
again,
madeleine
again,
whose
name
I
finally
got
right
and
to
everyone
else
for
being
here:
courtney,
for
also
being
in
there
for
with
a
chat
and
then
to
the
folks
that
are
also
mentoring.
These
two
young
folks,
natalie
and
mariana.
A
A
D
A
C
B
B
B
Notice
it
okay
yeah,
because
there
were
a
couple
slides
at
one
point.
I
I
don't
know
what
happened.
I
guess.
Maybe
when
I
maybe
when
I
I
went
to
go
open
the
slides,
I
must
have
switched
the
places
and
slides
because
I
clicked
the
next
slide
expecting
it
to
be
one
thing
and
it
was
another
and
I
was
like
okay,
let's
just.
A
B
A
No,
you
both
did
bad
moves
and
you
know
courtney,
and
I
have
seen
a
number
of
these
things.
We've
watched
people
go
through
these.
You
know
most
people,
we
do
have
done
these
enough
times.
They
know,
but
there's
always
slip
ups,
but
no.
This
was
this
is
good.
You
guys
are
we'll.
Have
you
back
anytime.
C
A
All
right,
well,
congratulations
and
thank
you
again.
Thank
you
for
the
opportunity,
glad
you
had
this
glad
you
had
the
space
but
yeah,
I'm
I'm
grateful
to
have
other
voices
doing
these
things
and
different
places.
You
know
the
younger
ones
like
you
guys
coming
out,
you
have
a
very
different
perspective
and
experience.
So
it's
it's
good
to
have.
You
know
old
guys,
like
me
different,
you
know
with
everyone
with
their
own
experiences,
so
thank
you
so
much.