Seasonal Self-Care Check-In

• Calyanne Crouch
• Posted 12/14/20
• 0 comments

The holiday season is a stressful time for many and even more so for music teachers. From school programs, side gigs to our varied family commitments, December tends to be more challenging than the rest of the year.  

This year indeed looks different, but are we handling it differently? Were your programs virtual and requiring dozens of hours of outside work?  The side gig performance income anticipated canceled? Your meticulously laid plans drastically changed at the last minute? Or did you have to plan a musical performance in person without an audience? Whatever your December has looked like, winter break is a necessary time to check in on yourself and take stock of what matters most to you.  

Honor Your Feelings 

Strong emotions are at play every year  – and this year more than most. You may feel resentful about a cancellation, frustrated by unchanged events, or guilty that you could not give your best in the situation. In our personal lives, we may feel lonely or frustrated, being unable to visit loved ones. It is essential to recognize those feelings without judgment. Practicing mindfulness can help us rationalize the situations we face and honor our emotions. 

Take Time for Yourself but Connect with Others 

In a time of year customarily dedicated to service, take time for yourself. Self-care is even more critical if you are stuck at home with family and the weather outside is unpleasant! At the same time, it is vital to connect with others safely, whether it’s virtual karaoke or trekking outdoors through the snow.  

Relish in the Forced Prioritization 

As music teachers who tend to juggle many responsibilities, 2020 has forced us to prioritize more than usual. Relish the simplicity of having decisions made for you, delight in the extra time, and be thankful for saving the mental energy. Respecting boundaries is more natural in 2020 than ever before. 

Listen to Your Body 

This one can be all sorts of tricky during the holidays. If you want the cookie, eat the cookie! Do not feel guilty! However, it is equally important to listen to your body telling you when it’s had enough. When it’s time to rest or time to move, and when perhaps when you have celebrated too hard, listen to the cues. Staying hydrated, maintaining a somewhat regular schedule, and getting sufficient sleep will do wonders. 

Practice Gratitude and Generosity 

If nothing else, 2020 is the year to be grateful for what you have! Actively expressing your gratitude, whether saying it aloud, writing it down, or sharing with others, reduces stress. One useful grounding gratitude technique is to write down three sensory experiences you are grateful for – such as the sound of a crackling fire or the feel of warm fuzzy socks. While being thankful for what you have, recognize that others may be especially in need this season and show your generosity. When possible, shop small businesses, order from local restaurants, and donate causes that matter and those in need. 

Flex Your Brain 

Lastly, don’t forget to flex your brain during this break! Having a task with a bit of a challenge will get your synapses firing and shift focus away from stressors. Crossword puzzles and Sudoku are great when you are by yourself. Try out a strategy board game with your loved ones. If all else fails, nothing makes our brains work quite the same way as sight-reading!  

Reference List 

Boogren, T. H. (2019). 180 Days of Self-Care for Busy Educators (A 36-Week Plan of Low-Cost Self-Care for Teachers and Educators). Solution Tree Press. 

Pridmore, C., & Kumagai, Z. (2020, March 18). Self-Care Tips for Quarantined Music Teachers. Teaching with Orff. https://teachingwithorff.com/self-care-tips-for-quarantined-music-teachers/ 

The Seleni Institute. (2015, December 15). 6 Tips for Holiday Self Care. Psychology Today. https://www.psychologytoday.com/us/blog/women-s-mental-health-matters/201512/6-tips-holiday-self-care\ 

Topor, D. R., Ph.D., MS-HPEd. (2017, December 18). Prioritizing the “me” in merry: Self-care strategies for this holiday season. Harvard Health Publishing. https://www.health.harvard.edu/blog/self-care-strategies-holiday-season-2017121812926