May is Mental Health Awareness month and this month’s Guest Blogger is Dr. Matthew Kawiak.
Dr. Matt holds a Doctorate in Marriage and Family Therapy, a Master of Social Work, a Master in Theology and is both a New York State Licensed Certified Social Worker and Chemical and Substance Abuse Counselor. His 45-plus years of experience serving a wide array of counseling needs have given him a unique perspective and understanding of human needs and challenges.
Dr. Matt originally provided grief counseling to the Mary Cariola team in 2011 as an EAP (Employee Assistance Program) provider. Since 2019, Dr. Matt feels privileged to offer support to dedicated Cariola staff members at all levels in effectively coping with the stress of daily life and its many challenges. He visits the Mary Cariola campus three days each month.
Dr. Matt
Work has always been stressful for some, but since the Covid-19 pandemic changed many of the work environments and processes that people were used to, it's become stressful for most. Adjusting to work environments that include chronic staff shortages is a challenge for many teachers and staff, and we experience heightened levels of stress as a result. Here are some of my best tips for self-care:
• Even in stressful times, good news is everywhere! Start your work week sharing your good news with each other. It may seem small, but it is significant. Begin the work week by sharing your feelings of gratitude, and this act neutralizes feelings of stress.
• Take 10 minutes after you park your car to simply take some deep breaths and think of three positives in your life. This will help center and calm you before you walk into work.
• Take a few minutes each day to totally disconnect, whatever that means for you. We are all experiencing sensory overload: too much information, too much noise, too much communication. Find a quiet, calm space to unwind for a period of time and allow yourself to recenter and reconnect with yourself.
• One key component of my personal self-care is walking in the woods with my camera and taking photos or videos of nature’s beauty and wonder. The sound of the water swirling through the creek, the sun’s rays streaming through the forest, the wildflowers blowing in the breeze; the calm always follows. And who can't be happy when there is a big bright sun smiling at you and giving warmth!
• The best self-care tip while working is to know that it is OK not to be OK. I think we as teachers, therapists and staff feel the need to stay strong and unwavering so as to keep up this "superhero" image. Our kryptonite may be hubris and our need to be anything and everything for our students and team. However, to be able to show up and give all of ourselves day in and day out, we have to be able to turn that inward and fill ourselves up. We must take care of ourselves so that we can take care of others.
• I would encourage people to reach out for counseling services. So often, people are too proud to ask for help with mental health and are concerned about the perceived harsh judgment and stigmas that some believe asking for help may carry. Teachers and therapists are always working to care for others but often forget to care for themselves.
• Another favorite strategy is to think about a resource in my life, such as my eight kitties and two foster kittens. Even though they drive me crazy sometimes, they also bring so much joy. Knowing that at the end of the day, “Arthur” will crawl onto my lap and nudge my beard and chin is so comforting.
• Emotions surface in mysterious ways — you might be tired, cranky, weepy or have a shortened temper. Allow yourself more rest than you normally would and create time to do things you love even though the circumstances likely have changed. Try not to pass judgment on yourself, and simply be aware of the feelings you have as they come and go. Know that you are awesome!
• Do what you are trained to do without fear. When off work, be off work mentally, as well. Limit your news intake to one to two days a week.
• The No. 1 best self-care tip I can suggest is prayer. Second is asking for help/support while at work to avoid burnout — and taking days off to allow mental breathers and the space to promote self-care.
Reminder: when I’m walking through the hallway, or knocking at your classroom door, this is my quiet invitation to listen to your concerns; I stand ready to help and bring you the skills to help you cope with your stress.
Take good care of yourself and one another,
Dr. Matt
Editors Note:
If you or a loved one is going through a crisis, dial, or text 988 to access the Suicide & Crisis Lifeline. This will connect you to trained counselors that will listen, understand how your problems are affecting you, provide support, and connect you to resources if necessary. 988 is confidential, free, and available 24/7/365, connecting those experiencing a mental health, substance use, or suicidal crisis with trained crisis counselors.
If you need assistance locating long-term mental health resources, talking through a problem, or exploring mental health treatment options, call 211 to speak with a live person who can help.
