Make Time for YOU Today!

Selfless Self-Care

Self-care is more than just taking a bath and putting on your favorite face mask, potentially scaring your partner or family members in the process. The definition of self-care has changed to be more focused on mental health and is unique to each individual. Let’s talk about some examples of self-care and the different types that are out there!

Make it work for you

There is no one-size-fits-all approach to self-care; we all have different things that support and strengthen our mental health. Thankfully, there are a variety of well-being surveys out there that you can take to determine how you’re prioritizing your wellness, with some even offering tips for areas where you might be struggling!

• Well-Being Survey from The Berkeley Well-Being Institute – Learn how you prioritize your self-care and learn about different strategies that will help you at that moment!
• Testwell’s Holistic Lifestyle Questionnaire – From the National Institute of Wellness that will help you keep track of how you’re doing with your self-care

Make a list

When it comes to self-care, don’t forget to remind yourself that you are a human being, and our wants and needs adapt and change based on how we’re feeling in the present moment. Something that made you feel better one day may not have the same effect on a different day, and that’s okay! It doesn’t mean that anything is wrong with you or that practice – it just means it is an opportunity to try a different approach. Many mental health professionals recommend making a list of self-care practices, so you have a “self-care basket” full of helpful techniques! Here are some ideas:

• Giving yourself (or maybe a pet!) a hug
• Watching a TV show or movie that brings you comfort
• Talking to someone, either a mental health professional or catching up with a friend
• Going for a walk in nature and finding gratitude in your environment

Give yourself some space

Giving yourself space is more than just finding a place to calm down and have a moment to yourself. It’s also taking a step back from certain things that might cause discomfort at the moment. Here are some examples:

• Set up boundaries for yourself, and stick to them by communicating your needs to those around you.
• Delete social media, or take a break from it! Next time you scroll through your feed, think to yourself, “Am I using it to stay connecting/informed, or am I just doom-scrolling?”
• Declutter your mind by writing down the negative thoughts that are taking up too much space

Give yourself a break!

Take some time out of your workday for some mindfulness! Arizona State University’s Center of Mindfulness, Compassion, and Resilience now offers Midday Mindfulness sessions every day that you can tune into from 12-1 pm (MST). Click here for more information!

Community Hero Spotlight: Raymond Pohlmeyer – Director of Digital Learning and Interactive Design, Pendergast Elementary School District

Ray is the District webmaster, graphic designer, and the face behind the Bee. Ray obtained his Bachelor of Science in Education (1996) and Master of Educational Leadership (1998) from Northern Arizona University, as well as a Bachelor of Science in Advertising (1994). Ray previously taught 4th and 6th Grade and was a Library Media Specialist at Desert Mirage and Canyon Breeze Elementary Schools in the Pendergast School District before moving into the Technology Department and then Superintendent’s Office. In 2019, Ray received the Pendergast Superintendent’s Award.

Ray currently enjoys volunteering for the annual Speak Up, Stand Up, Save A Life conference, happening on January 19, 2021! In addition to sponsoring the 8th Grade Superintendent Student Council, Ray also plans events for the District. Ray is married to Kerry Pohlmeyer, who is also a proud Pendergast employee since July 1994. Their daughter Hannah is a Pendergast alumnus and currently studying Microbiology at Northern Arizona University.