Mental Health During These Times

None of us could have ever predicted that 2020 would turn out the way it has. Some of you are in full in-person learning, hybrid, or even 100% online. Regardless of the way you are being asked to teach your students, it is important (now more than ever) to take care of your mental health. I, for one, love to sit and watch television or look at my phone after a long day of work; however, with all of the happenings in the world, doing just that can be mentally taxing. As educators we have to be the ones that provide a sense of normality for our students, but that can be tough if you don't take care of yourself. Here are 15 tips that I have found to help me mentally: 

1. Start your day with a cup of coffee or tea. Caffeine consumption is linked to lower rates of depression.
2. Set up a getaway. I know this is especially tough during these times, but my wife and I have been making it a point to go camping at least once a month. You can typically find a spot that's within 30 minutes of where you live that can provide a getaway for you and your family.
3. Experiment with a new recipe. This is definitely something I have been doing all year. Creative expression and overall well-being are linked.
4. Show some love to someone in your life. Close, quality relationships are key for a happy and healthy life. A mentor of mine, Dr. Belva Prather, use to say "surround yourself with positive people and you will have a positive life." I still live by this saying and it has made me a much happier individual.
5. Laugh. Watch a comedy or check out cute videos online. Laughter helps reduce anxiety.
6. Dance around while you do housework. I have been known to put on some funky music and dance around while I clean dishes. Not only will you get chores done, but dancing reduces levels of cortisol (the stress hormone), and increases endorphins (the body's "feel good" chemicals).
7. Go ahead and yawn. Studies show that when you yawn it cools the brain and improves your alertness.
8. Relax in a warm bath once a week. I love to sit in a warm bath with Epsom salt after a long week of work. This helps soothe aches and pains, and also boosts magnesium levels, which can be depleted by stress.
9. Has something been bothering you? Let it all out...on paper. Writing about upsetting experiences can reduce symptoms of depression.
10. Spend some time with a furry friend. I love to come home to my two dogs (Finley and Jada) and my cat (Basie). Time with animals lowers the stress. If you don't have a pet, volunteer at a local animal shelter.
11. Try prepping your lunches or picking out your clothes for the week. I can't tell you how many times I feel rushed in the mornings because I have to pack a lunch or decide what to wear. If you can prep your clothes and lunches on the weekend this will save you time in the mornings and give a sense of control for the week ahead.
12. Smile. It may not be the easiest thing to do, but smiling can help lower your heart rate and calm you down (even if you have a mask on).
13. Do your best to enjoy 15 minutes of sunshine. Take a quick walk around your school during a planning period, or go for a walk when you get home. Vitamin D is a mood elevator.
14. Go off the grid. Leave your smart phone at home for a day and disconnect from constant emails alerts and other interruptions. I promise this will do your mind wonders.
15. "Anyone who has never made a mistake has never tried anything new." -- Albert Einstein. Try something outside of your comfort zone to make room for adventure and excitement. Learn a new sport, get more proficient on a secondary instrument, or learn how to paint. Anything outside of your comfort zone will do wonders for your mind, body and soul. 

Your students need you -- now more than ever; however, you must make sure you take care of your mental health. If you even use just a handful of these tips, I promise you will start to notice a difference. We are all in this together, and we will overcome.

Austin Wilson has experience in the music industry as a performer and an educator. He graduated with a Bachelor in Music Education from Missouri State University in 2014. Austin is one of the most in demand bassists in Missouri and has shared the stage with the likes of Joan Rivers, Shirley Jones, Billy Yates, Michael Feinstein and the Lennon Brothers. From 2015 - 2018 Austin was the bassist for the Tony Award Winning Musical "The Million Dollar Quartet" in Branson, MO. His private euphonium studio has had numerous students receive high honors in the Missouri All-State concert band and the Missouri Solo and Ensemble Festival. Austin has held the position of education representative for Palen Music since 2019.