Dr. Tomeka McGee-Holloway
It’s back-to-school time, and the excitement is palpable as our children embark on a new educational adventure. With new teachers to meet, friends to reconnect with, and a full slate of activities including sports, clubs, and field trips, the school year is brimming with opportunities. But amidst all the excitement, it’s easy for parents to feel overwhelmed and neglect their own wellbeing. This article serves as a gentle reminder that taking care of yourself is just as important as tending to your children’s needs. Think of yourself as a pitcher of water—you need to replenish your own supply before you can pour into others. Here are some practical ways to carve out time for self-care during the bustling academic year.
As a professor and psychologist, I draw on individual psychology when considering wellness, as this theory categorizes life’s tasks into five areas: love, work, spirituality, social connections, and self. I’ve found that when my students or patients excel in these areas, they often experience greater joy, peace, and a sense of fulfillment. Therefore, the self-care suggestions in this article are organized according to these five categories. For a more comprehensive approach to wellness, I recommend trying at least one suggestion from each category.
Spiritual
- Create a Sacred Space: Design a space that honors your essence and serves as a sanctuary for self-reflection and connection with God.
- Spend Time in Nature: Disconnect from daily noise and reconnect with the natural world to enhance mindfulness and spiritual connection.
- Enjoy Baths: Use bath time to improve your physical, mental, and emotional well-being. It’s an opportunity for relaxation and stress relief.
- Practice Meditation: Engage in meditation to calm your mind, ground yourself, and connect with divine guidance. Meditation can reduce stress and increase mental clarity.
- Pray: Utilize prayer for healing, conversing with God, and to foster gratitude, compassion, and hope.
Work
- Take Regular Breaks: Ensure you step away from work periodically.
- Separate Meals from Work: Eat your meals without working to maintain a clear boundary between work and personal time.
- Incorporate Short Walks: Consider taking a brief walk or having a walking meeting.
- Stretch While Sitting: Incorporate stretching into your routine to stay physically comfortable.
- Greenery: Keep a plant nearby or step outside to engage with nature.
Social
- Nurture Relationships: Maintain and cultivate connections with those you care about through:
- Lunch or dinner dates
- Writing letters
- Calling or video chatting
- Offering and asking for help
- Being open to meeting new people
Love
- Acknowledge and Nurture Emotions: Be present with your feelings and address them thoughtfully.
- Build Supportive Relationships: Foster connections that inspire and support you.
- Set Boundaries: Protect your energy by saying no to what doesn’t serve you.
- Embrace Imperfection: Accept and love your flaws to improve self-esteem and reduce anxiety.
- Practice Self-Compassion: Treat yourself with the same kindness and respect you offer others.
Self
- Stay Hydrated: Aim for eight glasses of water a day, or half your body weight in ounces.
- Eat Healthily: Incorporate fresh fruits and vegetables into your diet and explore various food pyramids like the Mediterranean or African Heritage for variety.
- Prioritize Sleep: Aim for 7-9 hours per night to boost mood, productivity, and overall health. Establish a sleep routine for better quality.
- Engage in Movement: Choose physical activities you enjoy, such as walking, dancing, or aerobics, to benefit both your physical and mental well-being.
- Digital Detox: Take regular breaks from digital devices to refresh your mind.
Have a great school year!
By Dr. Tomeka McGee-Holloway, a psychologist in the Chicago area. Dr. McGee-Holloway sees clients remotely and she will be leading our new yoga sessions in the Wheaton, IL office. She is also a professor at Adler University in the Masters of Art Therapy department.
