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Dear College of Education Community,

Challenging events in our lives, like major disasters, health scares, and threatening politics, can cause anxiety no matter how resilient we are. Anxiety is a natural fight-or-flight response when experiencing feelings of fear or danger in the world and can lead to a sense of impending doom, induce a vicious circle of thoughts, actions and physical symptoms, and create irritability and difficulty focusing. This is the time to remind ourselves of the importance of self-care and how we can build resiliency to reduce anxiety and stay physically and emotionally well.

Below are 9 tips to build up your resiliency when faced with anxious times offered by the Mayo Clinic Health System::

1. Gather information.
   Knowledge of the threat, concerns, fears or issues can reduce anxiety.  from trusted sources to better understand the source of your anxiety and help with problem-solving to gain a greater sense of control.
2. Establish a new routine.
   Routine and structure can be helpful and calming. Mindfully create a daily and weekly flow of events, such as starting your morning with a relaxing cup of coffee or tea and breakfast.
   A routine of practical and enjoyable tasks may include:
1. Making a list of projects you want to accomplish.
2. Reading inspirational writings.
3. Writing in a journal to express your thoughts, hopes, emotions and concerns.
4. Scheduling time for physical activities or hobbies.
3. Stay connected.
   Reaching out to loved ones is essential, whether through phone calls, texting, emailing, video calls or in person. Consider hosting gatherings with your friends and loved ones. Keep it to a small gathering if that's more comfortable for you.  and anxiety levels and build camaraderie. Helping others and volunteering for a cause can give you purpose and help you feel more fulfilled and less anxious.
4. Practice self-care habits.
   Take a few moments to care for yourself each day, such as soaking in a soothing bath, listening to calming or upbeat music, getting plenty of sleep, and eating regular, balanced, nutritious meals and snacks.
5. Look for the good.
   Acknowledge and accept that the good and bad often exist next to each other. A person can be sad about one thing but aware that there's goodness and happiness in the same moment for another thing. Intentionally look for those good things. Our thoughts can grow and feed on each other, so it can help to purposefully think hopeful, realistic and. Look for the beauty amid the difficulties in life.
6. Exercise.
   Regular exercise and movement help release the built-up fight-or-flight energy. Exercise also releases endorphins, which are feel-good chemicals in the brain. Using bigger muscle movements can help release more of this energy so you feel calmer. Try jumping jacks, push-ups, walking, running, dancing, chopping wood, swimming or . Even cleaning the house or moving heavy boxes are good big-muscle exercises. Stretching and yoga also can help reduce stress.
7. Meditate.
   Meditation, mindfulness and breathing exercises are good ways to release stress. Now is an excellent time to learn and incorporate these approaches into your life until they become daily habits. Check out ¼ªÏé·»’s CALM app!
8. Reflect.
   Take time to reflect on what is truly important. Explore your worldview, spirituality and belief system. Find meaning in your life. Identify what you're grateful for and express gratitude.
9. Reach out.
   You aren't alone. If you feel alone, don't be silent. Instead,  or healthcare professional. Attend a support group that addresses your area of struggle. Communicating your hopes and fears and listening to others divides the burden and increases the connection. This can decrease your sense of anxiety.

Finally, taking action that directly works to overcome the sources of anxiety in our world can be healing. As we work to keep the world a safe and inclusive place for all, we can reduce our anxiety and foster resilience in ourselves and each other.

To read more, go to

For a list of other self-care options, please see our COE self-care website for resources for faculty, staff, students, and the community at:

/eisner-education/self-care/articles-information-self-care

In these anxious times, may we all find ways to build resiliency in order to continue our work to make our world a safe and inclusive place. And please know that the College of Education is here to support each of you!

Warmly,

Shari