Sleep Hygiene & PATH Updates

The Healthy Life Survey summary indicates that many of us are not getting good quality, or quantity of, sleep. This week, focus your attention on your bedtime routine, specifically on the activities that you do about 1-2 hours before bedtime. 

Use the tips below to help you reflect on what you can do to promote better sleep hygiene.

1. Have a daily exercise routine (but don’t exercise within 2-3 hours of bedtime). Aim for 150 minutes of moderate activity each week. 

2. Stay hydrated. The rule of thumb is to drink half your body weight in ounces daily. For example, if you weigh 150 pounds, you should drink at least 75 ounces of water.
3. Reduce your use of caffeine, alcohol and nicotine.
4. Pick foods that promote sleep if you need a light bedtime snack.
5. Keep your bedroom dark and cool (55-65°F).  
6. Take a warm bath before bed and establish good bedtime routines/rituals. This can include relaxing scents, or calming activities, like reading before bed.
7. Meditate or listen to relaxing music right before sleep.*
8. Limit artificial (especially blue) light at night. 
9. Go to bed and wake up at the same time each day.

10. Stay in bed only if you’re sleepy. If you are having trouble falling asleep, or, if you wake up in the middle of the night and can't fall back to sleep, get out of bed. Go do a relaxing activity for no more than 30 minutes before trying to go back to sleep. Keep your bed for sleep.  

*If you have access to Calm.com, I recommend browsing its extensive and diverse Sleep Stories and sounds collection. This week, I was introduced to traditions of Diwali from the perspective of a young girl traveling to see family. Other stories range from tales from around the world and classic children's stories, to pop culture figures narrating the history of basketball (Scottie Pippen) or the first chapter of Wealth of Nations (Ben Stein, a.k.a. Ferris Bueller's economics teacher). If you do not have Calm.com, check out a few of their Sleep Stories on YouTube or choose one of these soothing nature sounds.  

Also...VEHI PATH Updates

• VEHI has added a SECOND course on Mindful Nonviolent Communication! If you completed the first course, you can earn another 50 pts by completing the second course! Meet the course instructors in this video in PATH Good News.
• PATH Adventure registration for Tidal Wave is still open until December 4th.
• Check out this flyer for other PATH  offerings. The one I want to point out is on page 2: Addressing Emotional Fatigue with Peer Coaching staff. They will discuss strategies in new ways, and send you on with a tool kit of options to try that can help make things better for yourself, even when you can’t change the world around you. The event is online on Wednesday, November 18th from 2:00-3:00pm. Registration link is on the PDF flyer or click here. 

NPR Life Kit Podcast: Feeling Anxious?

Back in February, before the pandemic and election stress, NPR's podcast Life Kit highlighted an author and mindfulness teacher, Tara Brach. Her new book, "Radical Compassion" is a practical guide to dealing with anxiety and chronic worry using mindfulness in a four-step acronym: R.A.I.N.

When you find yourself in a particular "stuck" moment, or caught in a loop of anxious thought, try the R.A.I.N. approach:

 1. Recognize: The first step is to become aware that you are stuck in your anxiety and name it for what it is. This can be the hardest step because it requires us to purposefully shift from reacting to responding. Once you realize that you are overwhelmed by a feeling, name the emotion that most stands out to you: "fear", "anger", "hurt", or maybe "confused."

 2. Allow: Next, give yourself power with a pause. Let the emotion be there; tell yourself it is OK to be like that for a few moments. The emotion is different now because you have now given it a name. Now, you can do something about it.

  3. Investigate: Ask yourself, "what really needs my attention right now?" Check in with your physical body, notice the places where you feel tension or discomfort and address your physiological needs first. Then attend to your emotional needs. Ask, "what am I believing right now?" and then, "what do I need to get through this?" 

 4. Nurture: And finally, no matter what you're feeling, be kind to yourself. Emotions are a large part of being a human, so give them space to happen and be mindful about how you respond. 

After you have gone through these steps, notice the difference in your body and mind, and in your quality of being present, from where you started.

Many of you do this with your students everyday. So I invite you to try this approach on yourself. 

Winooski educator testimonial about Lucy's Yoga online!

If you’ve ever thought about trying yoga - this is the time! Here’s what Catherine Lavigne, Nancy Devost, Kari Bolen, Lisa Goodrich & Sally Bissonette (several regular WSD attendees) say:

• Lucy D’Aponte is a physical therapist, parent of a WSD 6th grader, and an excellent yoga teacher!

• Zoom format allows you to try a class in the privacy and comfort of your own space!

• Keep your microphone muted and your room lighting low - no worrying about what you look/sound like!

• No worries about bumping into other people!

• Play your own music!

• Pets are welcome!

• Take the edge off your stress!

We recommend that you try:

• Wednesday: FLOW Yoga @ 4:15-5:15pm

• Flow:  a strong playful, guided all-levels class

• Stretch and take the edge off your stress!

• Friday: RESTORE Yoga @ 4:15-5:15pm 

• Restore: a restful meditative class that guides you into supported yoga postures that restore your energy and regulate your nervous system.

• Permission to rest and relax!

Message from Lucy D’Aponte (lucydaponte.com)

Hi friends,
Please join me in practicing yoga together online.
November is "bring a friend" for free month!*
 ​***Also, please suggest a time that supports your work/life schedule in this time of pandemic to attend an online yoga class.  I would like to offer one more class during the week beginning in December and your input is appreciated. Thank you!
Yoga schedule continues through Wednesday November 25th. (No class on Friday November 27).
Wednesdays

GENTLE @ 9-10am

FLOW @ 4:15-5:15pm

Fridays

RESTORE @ 4:15-5:15pm

Class Descriptions
Flow:  a strong playful, guided all-levels class.
Gentle: an ease-full guided class.
Restore: a restful meditative class that guides you into supported yoga postures that restore your energy and regulate your nervous system.

To attend classes, please email Lucy if you plan to join with a friend this month.  Pre-registration is appreciated but not necessary. 

$15+ per class or PAY WHAT YOU CAN:  
via VENMO @Lucy-DAponte 
PAYPAL: Lbdaponte@gmail.com
CHECK: 96 W Spring St, Winooski, VT 05404

Zoom link for all classes:
https://us02web.zoom.us/j/81844518271?pwd=ZjRZNEwzcG9PaUJ1UVlTLzB3clNCUT09
Meeting ID: 818 4451 8271
Passcode: Fallyoga
 
Helpful hints for online classes: Please make sure you have downloaded Zoom to your computer.  I will open the zoom meeting about 10 minutes before class starts to troubleshoot any electronic assistance needed.  Your computer will be muted upon entering the meeting, so un-mute it if you have any questions.  Feel free to use your own music during classes once class begins.

Set up your yoga space before the meeting.  Be sure you have your mat or blanket space set, clear your area to allow for reaching arms up and around you, bring any props you like to use.  For restorative class: be creative - blankets, pillows, yoga strap (scarf/belt/dog leash), and couch cushions can be helpful but not necessary.
 
In light,
Lucy

Lucy D'Aponte, MS PT, CYT
​Third Eye Therapies LLC
Winooski VT 04505
802 498 5959
www.lucydaponte.com

Register for the 2021 PATH Adventure

The TIDAL WAVE is here!

Registration for the 2021 PATH Adventure is live from now until December 4^th, and it's FREE!

When you register, you'll select a FREE GIFT! Choose from: fleece beanie, athletic socks, or unisex short sleeve t-shirt.

AND...

THOSE WHO COMPLETE THE TIDAL WAVE ADVENTURE WILL QUALIFY FOR THESE GREAT PRIZE DRAWINGS:

• Grand Prize -- One winner receives $2500!! 
• Second Place Prize -- Three winners receive a YETI Hopper Backpack Cooler!
• Third Place Prize -- Three winners receive a KitchenAid Stand Mixer!

HOW TO REGISTER:

1. Go to www.tomypath.com. Log in with your Username and Password.  Can't remember your username and/or password?  Contact PATH for help using the "contact support" button on the Login box or use the "Forgot Your Username" or "Forgot Your Password" options in the Login box.
2. Click on the Tidal Wave option from your dashboard. Follow the onscreen instructions, selecting your registration gift and submitting your order.  You will receive a registration confirmation email.  Review it to make sure that your registration information is accurate.

What is a PATH Adventure? Click here for a copy of the TIDAL WAVE Adventure registration form if you’d like to see it before logging in.

The 10-week Adventure begins on Monday, January 25th.

10/23/20 Update: Strong and Healthy Start

A STRONG AND HEALTHY START

Safety and Health Guidance for Reopening Schools, Fall 2020 

Issued by the Vermont Agency of Education and the Vermont Department of Health 

URL link: https://education.vermont.gov/sites/aoe/files/documents/edu-vdh-guidance-strong-healthy-start-school-health-updated-10-23_1.pdf

Issued: June 16, 2020 
Revised: October 23, 2020
EFFECTIVE: November 16, 2020

Healthy Life Survey 2020 is now open! (60 PATHpoints in October!)

 

The Healthy Life Survey is now open on PATH to give you an opportunity to assess your health using VEHI's personalized survey. The survey takes about 15 minutes to complete. When you have finished, you can see your results which highlight where your wellness is going well, and note areas you may want to work on. If you have been doing the survey each year, you can compare to see where you've improved.

You will also receive 50 PATHpoints! And, if you finish by October 31, you will receive an additional 10 points (that's 60 points toward the 200 needed for an LL Bean gift card!)

If you are new and do not know what PATH is, go see a Wellness leader.

Yoga online classes: A Message form Lucy D'Aponte

Happy fall!  What a great time to practice yoga. It is a time to turn in and reflect, recharge and restore; I hope you will join me in practicing together. 

This month, I am offering 4 online classes for you to choose from each week - something for everyone!

Let me know if you have any questions and please share with your friends!

October class schedule begins this Friday: 10/1- 10/30

Tuesday:  FLOW @ 9-10am

Wednesday: GENTLE @ 9-10am and FLOW @ 4:15-5:15pm

Friday: RESTORE @ 4:15-5:15pm

Flow:  a strong playful, guided all-levels class.

Gentle: an ease-full guided class.

Restore: a restful meditative class that guides you into supported yoga postures that restore your energy and regulate your nervous system.

To attend classes:  Please email me if you plan to join me this month.  Pre-registration is appreciated but not necessary.

$15+ per class or PAY WHAT YOU CAN:  

via VENMO @Lucy-DAponte 

PAYPAL: Lbdaponte@gmail.com

CHECK: 96 W Spring St, Winooski, VT 05404

Zoom link for all classes:

 https://us02web.zoom.us/j/81844518271?pwd=ZjRZNEwzcG9PaUJ1UVlTLzB3clNCUT09

Meeting ID: 818 4451 8271

Passcode: Fallyoga

Helpful hints for online classes: Please make sure you have downloaded Zoom to your computer.  I will open the zoom meeting about 10 minutes before class starts to troubleshoot any electronic assistance needed.  Your computer will be muted upon entering the meeting, so un-mute it if you have any questions.  Feel free to use your own music during classes once class begins.

Set up your yoga space before the meeting.  Be sure you have your mat or blanket space set, clear your area to allow for reaching arms up and around you, bring any props you like to use.  For restorative class: be creative - blankets, pillows, yoga strap (scarf/belt/dog leash), and couch cushions can be helpful but not necessary.

In light,

Lucy

Lucy D'Aponte, MS PT, CYT

Third Eye Therapies LLC

Winooski VT 04505

802 498 5959

www.lucydaponte.com

"Our body is an instrument played by divine breath.  It is our job to keep the instrument well tuned and to listen to the voice of truth moving through us."

Anodea Judith

Weekly Wellness Tip (from Nan Johnson)

Hello friends!

One thing I've heard from many staff members is that you are finding it hard to remember things. I know I am! The stress we've been living under during the pandemic can make it more difficult to remember things. Then add on all the additional responsibilities at school, we are juggling a lot! I've even heard a podcast all about it... but I can't remember which one it was! :-)

I would be completely lost without my reminder app. I used to use the app that came with my Iphone, but last year I downloaded a new one: Todoist: https://todoist.com/

Here is the link for it in the app store for Iphone 

Here is the link for the app in Google Play

I use the free version but there is also a paid version. I like the ease of setting up repeated reminders. And of course crossing off a completed task makes me feel like I've accomplished something. The first task for every school day is to take my temp and fill out the health survey.

Let me know if you give the app a try and feel free to share with me any tricks you use to help remember all the things you do every day! 

And also don't forget about the flu shot clinic! (October 6 and October 8)

Stay well!

Nan

Vocal Hygiene and Stretching your Jaw

"Teachers represent the largest group of professionals who use their voice as a primary tool of the trade."

As we close on the first month back at school, many teachers find that their voices and throats are hoarse and raw. Wearing a mask can decrease our natural volume, which may cause us to compensate with yelling. 

The resources below have been shared to help remind you that your vocal hygiene is important to think about and give you ways to be mindful of your vocal health. Special thanks to Ashley Beach for sharing the follow resources:

• Wearing Masks in the Classroom and Vocal Hygiene for Digital and In Person Teaching (click here for pdf file)
• Top 10 Tips for Vocal Health (click here for the pdf file)

And, while we are on the topic of mask wearing, be aware of any pain in your jaw, head and neck after wearing a mask all day. Here is a detailed video about the discomfort you may experience with wearing a mask, as well as some jaw stretches to alleviate the pain. If you do suffer from TMJ (TemporoMandibular Joint) pain, wearing a mask may exacerbate the symptoms. Check out this HealthLine article about TMJ stretches.

NPR Podcast "Prepare now for Pandemic Winter Wellness" (from Nan Johnson)

Just a reminder that your Wellness team is here to try to support you the best we can. The stress that we are dealing with is overwhelming. Please reach out and let me know if there are certain areas that you feel you want more information and support  (physical, emotional, mental). 

I listened to a podcast on my way to work this morning. It was how to start preparing for dealing with the pandemic in the winter. One suggestion was getting into some healthy habits now before the winter weather sets in. You can listen here: https://www.npr.org/2020/09/21/915289747/prepare-now-for-your-pandemic-winter-your-future-self-will-thank-you

I know we have a lot of new people and I'm so sorry I haven't gotten around to introduce myself. 

Feel free to reach out through email or pop by room 27. 

Nan

Wellness Introduction Video from 2020-21 Convocation

 

Here is the Wellness Introduction video from this years Convocation!

Strong and Healthy Start Guide

A STRONG AND HEALTHY START

Social, Emotional and Mental Health Supports During COVID-19.

Issued by the Vermont Agency of Education and the Vermont Department of Mental Health on August 14, 2020

URL Link: https://education.vermont.gov/sites/aoe/files/documents/edu-dmh-guidance-strong-healthy-start-social-emotional-mental-health-supports-during-covid19.pdf

This document provides guidance on social, emotional and mental health, and overall well-being, for both educators and students as Vermont moves to reopen schools for the 2020-21 School Year in the context of COVID-19.

2020-21 PATH Programs: How to Earn PATHpoints

Every year, VEHI PATH offers new ways of using virtual tools to help you strengthen your well-being. This year, in addition to the "tried and true" programs, PATH has added three online courses for PATHpoints that you can do on your own time:

1. Rethinking Sugar (20 pts): In this three-week course you’ll learn the HOW-WHY-WHAT of sugar dependency, including what sugar does in the body that makes it so bad for us, and why we have so much trouble quitting.
2. Breaking Free From Sugar (30 pts): In this course you will spend one week prepping for a no sugar added challenge and the next three weeks eating nothing with added sugar or refined carbohydrates (prerequisite: Rethinking Sugar).
3. Mindful, Nonviolent Communication (50 pts): This eight week course is a progression of short, simple teachings and doable practices to help you embody peace, compassion and wisdom in your daily life.

Click here for information about VEHI, PATH and the full list of programs.

Remember, when you earn 200 points, you are eligible for a $100 gift card from L. L. Bean!

A statement of "The science of well-being course" by Rafeef Faour

 

I learned a lot and benefited from the course! I really enjoyed this class and I’m excited to continue my education . This class was challenging at times but there was value in being exposed to the material. I have learned important skills  that will help me academically  and personally.

Well-being is the experience of health, happiness, and prosperity. It includes having good mental health, high life satisfaction, a sense of meaning or purpose, and ability to manage stress. More generally, well-being is just feeling well .

The Five Ways to Wellbeing are – Connect, Be Active, Keep Learning, Give, and Take Notice

Living the good life means living a life that sets you free. A life that satisfies and fulfills you, that adds happiness, joy and a sense of purpose to your life. But it also means to live a life that is worthwhile, a life that makes a contribution, instead of being solely self-centered. 

In class, I learned about a growth mindset. This idea that I can continue getting better over time to not focus on my performance but on how much I am learning.   “fixed mindset” assumes that our character, intelligence, and creative ability are static givens which we can’t change in any meaningful way, a growth mindset thrives on challenge and sees failure not as evidence of unintelligence but as a heartening springboard for growth and for stretching our existing abilities.

 I built  many habits as the kind of thing that can promote  my mental health and happiness such as  Savoring , physical exercise,gratitude , WOOP, meditation and sleep. 

Let us talk about them briefly.

 Savoring: is  the act of stepping outside of an experience to review and really appreciate it . It is a way of helping me to stay present in the moment. And savoring often forces me to enjoy an experience for longer.

By practicing Savoring I used some common techniques that enhanced savoring. These techniques included: sharing the experience with my family and friends.Thinking about how lucky I am to enjoy such an amazing moment, Taking a photo of that activity, and making sure I stay in the present moment the entire time. Every night, I make a note of what I savored .When I do write things down at the end of the day, I take a moment to remember the whole activity. 

- Exercise:  30 minutes a day of exercise can boost my mood in addition to making my body healthier. 2 miles walking workout at home. daily walks have helped to give me a sense of normalcy in this crazy time. Even If I feel tired or I am busy ,there is a voice inside my head telling me “It is time to walk”. 

- gratitude journal :I apply the daily gratitude journal in my routine to switch my focus on recognizing the things in my life that are already present and already wonderful instead of dwelling on things that I think are lacking and previously thought to be more important. Every night I spend five minutes writing in my gratitude journal that really makes me happy.

-WOOP:  It is a science-based mental strategy that people can use to find and fulfill their wishes, set preferences, and change their habits.

W stands for wish

O stands for outcomes.

O stands for Obstacle. 

P stands for Plan

Based on twenty years of research in the science of motivation, WOOP presents a unique and surprising idea: The obstacles that we think most impede us from fulfilling our wishes can actually help us to realize them. WOOP instructs us to dream our future dreams but then to imagine what obstacles inside ourselves prevent us from achieving these dreams. In research studies, WOOP has helped people reduce stress and increase work engagement, find integrative solutions to problems, and improve time management. It has supported adults in losing weight, drinking less alcohol, and sustaining healthier relationships. Children and adolescents using WOOP improved school attendance as well as effort and achievement in school.

 - Meditation : I want to meditate so I can have a moment everyday to regroup and refocus my mind, manage my anxieties, and develop positive energy for myself which will make my social connections and relationships even better which in turn will boost my overall well-being. The fact that, because this kind of strategy is new. I have to work hard at it .It requires work at least in the beginning. And when my life is stressful for other reasons, I don't feel like putting work into the things that feel like work.  And it sounds like that was kind of what was happening there. Another thing is that stressful periods  are times when my  attention has to be elsewhere. I kind of shift my focus of attention to something else. I'm going to keep on meditating! I've found it to be a great way to start my day, but I'm also excited to try a strategy I heard about in the videos during the course, and try meditating at night. I wonder if it will make it easier for me to intentionally clear my mind of distracting thoughts, or make it easier to not "put it off" - since I'm trying to sleep anyway, and I believe meditation will help me get a good night's rest.

There are always setbacks, and I hope to have a triumph with any attempt at  new habits. I've started and stopped many habits in life, so I do not allow the setbacks, or even the triumphs to get in the way or influence my goal. I periodically review the goals, ask if the habit is occuring in the way I desire, or if the habit is properly aligned with the goal. I ask myself "why" regarding the goal, and make adjustments as needed. It can take years to build some habits (those often stick around the longest)--other habits, come and go.

Finally I can say

Living the good life" has taken on a completely different definition. My life's goodness is not defined by money or job, but by my emotional, physical, and mental wellbeing. I have learned to prioritize my own well-being, by implementing the things that I have always wanted to make a part of my daily routine.

Well-being for me, which has been a challenge, is to not only accept and deal with the choices that I've made but to also stop worrying about what others are doing, thinking and talking about. I need to focus on myself a little more and practice what i've learned in this class.

Well-being is the science of prioritizing and improving the state of my physical and emotional wellness. Individuals can improve their well-being by integrating various positive habits into his/her everyday lives. This includes social, mindfulness, spreading kindness, and spending time on hobbies, fitness, and other activities that matter to that specific individual.

VEHI Summer Sizzlin' Challenge!

Last Wellness Note for 2019-20 {School Dismissal}

At the end of a normal school year, a Wellness message would talk about taking time to relax, wearing sun protection, and the importance of hydration. Oh, and maybe remind you to avoid tick bites. But this was not a normal school year. 

While you should certainly be doing all of those things, recuperating and rejuvenating may be more difficult this summer because you are thinking about, and feeling anxious about, returning to school in August. One tool to help your mind and body relax and reduce anxiety is to schedule 10 minutes of mindfulness each day. If mindfulness is not for you, choose a healthy activity to do for at least 10-15 minutes a day that does not just relax you, but keeps you present in the moment. Here is a list of self-care resources from the Mindful Teachers blog. 

VEHI Updates

During the pandemic, VEHI has been recording a weekly show, "PATH Good News," based on John Krasinski's "Some Good News." In this week's "PATH Good News" (Episode 9), Winooski's own graduation is featured (at 2:12 mark) and PATH gives a stage to our Middle School Chorus during the ending credits! Also, House Speaker Mitzi Johnson has a message for all Vermont teachers.

Don't miss last week's segment (Episode 8). At the 13:20 mark you will see a brief cameo from recently retired Lois Thompson! Also, VEHI interviews Francois Clemmons who lives in Middlebury. Dr. Clemmons played the character Officer Clemmons in Mister Rogers' Neighborhood. He talks about the advice he would give to his high school guidance counselor. His perspective is not only insightful, but it is also enjoyable to hear him sing.

If you want to see more PATH Good News episodes, log into (or sign up for!) your PATH account. Next week will be PATH's last episode for summer, and yours truly gives a plug for VEHI Sizzlin' Summer Challenge which begins July 6. Get a jump start on next year's PATHpoints by earning 25 PATHpoints for completing the summer challenge (click here for flyer). 

And, if anyone talks to Inge White, congratulate her on winning a KitchenAid Stand Mixer in the "Joy Ride" PATH Adventure raffle. YES! You can still participate in PATH programs when you retire. :)

Resources

• VT-HEC has been offering free webinars to address current issues. One series addresses Stress and Resilience During the Pandemic (and will shortly include last week's webinar, "We Made it Through the School Year, Now What?"). The other is the Equity series of webinars aimed to reduce inequity in Vermont schools. 
• I mentioned a free online course from Yale, "Science of Well-Being." Rafeef Faour completed the 10-week course and recommends it! The course dives into what is happiness, and how our expectations and biases affect our happiness. You explore your own path to well-being, and, employing strategies learned in the course, you will work on rewiring a healthy behavior. The course offers resources, articles and books to help you with your goal.
• Last month, I shared an online app called Driven Resilience Training. One of our Winooski colleagues tried it out and had this to say: "I find the app has been helpful in learning and practicing new skills for self-regulation, mindfulness, and breathing. There have also been times when I was feeling really upset and needed to express it, but didn't want to bring other people down. Chatting to a bot was surprisingly helpful in regulating my emotions and finding ways to calm down. I have also found myself using some of the phrases the bot uses, such as "What would I tell my friend in this situation?" to shift my mindset. Obviously it's not the answer to everything, but I've found it helpful to have as another tool during this time and I like to think that I am learning to become more resilient."
• All of my past notes and resources are kept on the Wellness Blog: https://wsdwellness.blogspot.com/.

Keep a relaxed schedule. Make time every day to stop and breathe. And keep wearing a mask in public. 

See you in August, Jaycie

Wellness Reminders for May {School Dismissal}

Yesterday morning, I went to the Champlain Valley Fairgrounds for a COVID19 test. It was arranged by my doctor as one of many new preoperative measures I need to take before an elective surgical procedure on my knee this Friday. The medical staff (identified as the "Swab Squad") delivered clear instructions to keep us both safe, and the drive-through test set up was quick and easy--despite it being the most uncomfortable 22 seconds in my recent memory. By 3pm I had my results: negative!

Back to Normal?  

With Stay Home, Stay Safe orders easing, and the Memorial Day weekend coming up, we need to be vigilant and continue practices that we have been performing during the crisis. A "new normal" in our social activities will include a combination of precautions to keep COVID19 from spiking a second wave of infections until a vaccine is widely available or herd immunity is reached. With no date for either of these in sight, we should be prepared to follow precautions for at least another year.  The elements of what we need to continue to do are hygiene, screening, distancing and masks (a very informative article was published recently in the New Yorker regarding this).

• Good hygiene habits include hand-washing and disinfecting surfaces. You will see people wearing gloves now when they go out shopping, but don't be fooled. Gloves will transmit germs between surfaces just as your hands do. You still need to wash your hands frequently. 
• Each of us can self-screen for illness by tracking COVID symptoms. If you have symptoms, stay home and contact your doctor. They will arrange for a COVID19 test if you need one. Another form of screening you may experience is at offices or medical facilities where staff will take your temperature and ask you questions. It is important to be honest and follow advice if you do raise any red flags.
• We all know the six-foot rule by now. It is a general rule for avoiding respiration that comes from normal breathing and talking. But, more forceful breath, like from coughing, sneezing or even loud singing, can send droplets farther. Social distancing includes avoiding group gatherings and crowded places. It also means to self-quarantine when you return if you do have to travel out of state.
• Wearing masks is incredibly important, even if you are not feeling sick, because some people are not experiencing symptoms even when they are infected. While a mask is not especially effective for reducing your risk of getting infected, it is highly effective at reducing your transmission to others. In effect, wearing a mask is a way of showing others that you care about them.

Consider the mask you are wearing.

Surgical masks, which are more available now than they were at the onset of the crisis, are the most effective in catching the droplet of vapor from your breath. A cotton cloth mask, with two layers of fabric, is also very effective at catching the moisture. Many people are using bandanas, but note that you need to fold the cloth over so you have two layers covering your mouth and nose. It might be helpful to have extra cloth masks with you if you find one gets wet quickly. Especially, if you are doing a lot of movement or physical activity which increases your respiration, you will breathe more and expel more moisture. Avoid synthetic material that is known to "wick" moisture as that feature is exactly why it is not effective in reducing transmission of water droplets. 

Actions in Self-Care

In October, I shared information titled, "Self Care is not Selfish." As this crisis drags on, I think it is important to take an account of how you are doing. I highlighted three areas to consider when taking care of yourself: finding life balance, employing character strengths, and building resilience. 

1. During the opening on Wellness Day, you all had an opportunity to assess your life balance. Several of you are taking steps now to adjust your balance with the Personal Wellness Challenge. 

2. Another way to improve your well-being is to utilize your personal character strengths. Intentionally employing traits such as gratitude, creativity or honesty can impact your happiness and satisfaction. If you are interested in which character traits you are strong, and in which you have an opportunity for growth, take the VIA Character Strengths survey. The initial survey is free. Then, choose some traits to work on with "101 strengths-based actions to to connect, from a safe distance" or "340 Ways to Use VIA Character Strengths."

3. Resilience is our ability to bounce back in the face of adversity, or how we choose to respond to conflict. Actively building resilience can help reduce the risk of mental or physical fatigue. In her book, Onward: Cultivating Emotional Resilience in Educators, Elena Aguilar discusses reflections and activities educators can do to build resilient habits (read article, "12 Ways Teachers Can Build Resilience"). If you are interested in building your own resilience, here are two options to doing so:

- if you like personal interaction and help with accountability, click here to work with a Progress Coach via VEHI PATH. 

- if you prefer to work on your own with the help of an online app, try Driven Resilience Training. VSBIT is offering 120 days free access to this program (click here for more information). 

And the last option I am highlighting is to take a professional development course through Castleton University (Summer 2020 course: "The H.E.A.R.T. Method of Self-Care for Teachers".) Description: Participants in this course will develop a thorough plan for personal self-care that will focus on balancing their daily work and personal lives. The course is designed so learners can create their own learning outcomes within the realm of self-care. They will be coached by the instructor in the areas of nutrition, exercise, and stress management with an emphasis on habit change.

Enjoy the weather. Keep social gatherings small. Stay home if you feel unwell.

Jaycie

(Tickle, tickle)