Winter Wellness: Nourishing Body & Mind Script

Warm-Up: Winter Vibes Check-in (5 minutes)

"Good morning, everyone! Let's kick off our session today with a quick check-in. When you think of winter, what's one word that describes how you typically feel? It could be cozy, tired, excited, reflective, or anything else that comes to mind. Take a moment to think about it, and then we'll share."

(Allow students to share their words. Facilitate a brief discussion.)

"That's interesting to hear such a variety of feelings! It shows that winter can affect us all in different ways. Why do you think winter, with its shorter days and colder temperatures, might impact our feelings and energy levels?"

Introduction to Winter Wellness (10 minutes)

"Now, let's dive into our topic: Winter Wellness: Nourishing Body & Mind."

(Advance to Slide 1: "Winter Wellness: Nourishing Body & Mind")

"Today, we're going to explore how we can not just survive winter, but actually thrive during these colder months. We'll look at ways to nourish both our bodies and our minds."

(Advance to Slide 2: "Winter's Unique Challenges")

"Winter, while beautiful, also presents some unique challenges. As you can see on the slide, things like less sunlight, colder temperatures, and even a condition called Seasonal Affective Disorder, or SAD, can impact our mood and energy. Many of us might feel a bit more tired or less motivated than usual. Has anyone experienced these kinds of feelings during winter?"

(Advance to Slide 3: "Why Winter Wellness Matters")

"But here's the good news: we can do things to actively combat these challenges! Prioritizing our winter wellness can help us boost our mood, maintain our energy, strengthen our immunity, and build resilience. It's about taking proactive steps to feel our best."

Exploring Wellness Strategies (15 minutes)

(Advance to Slide 4: "Nourish Your Body: Food & Fuel")

"Let's start with how we fuel our bodies. Nutrition plays a huge role in how we feel. Eating a balanced diet with plenty of fruits and vegetables is key. Also, don't forget to hydrate, even if you don't feel as thirsty. And consider foods fortified with Vitamin D or supplements, as we get less natural sunlight. What are some of your favorite healthy foods that make you feel good during winter?"

(Advance to Slide 5: "Move Your Body: Activity & Energy")

"Next up is movement. It can be tempting to just stay bundled up, but physical activity is a powerful mood booster and energy enhancer. This doesn't mean you have to run a marathon! Indoor activities like yoga or dancing, or even short outdoor walks bundled up, can make a difference. The key is to find what you enjoy. What are some fun ways you like to stay active, even when it's cold outside?"

(Advance to Slide 6: "Rest & Recharge: Sleep & Self-Care")

"Rest and recharge are crucial. Our bodies often crave more sleep in winter, so maintaining a consistent sleep schedule and creating a cozy sleep environment can be really beneficial. Also, think about carving out time for self-care and relaxation. This could be reading a book, listening to music, or anything that helps you unwind. How do you usually unwind before bed or recharge during a busy week?"

(Advance to Slide 7: "Calm Your Mind: Mindfulness & Connection")

"Finally, let's talk about calming our minds. Mindfulness practices like meditation or deep breathing can help. Staying connected with friends and family, limiting screen time, and engaging in hobbies are also great for mental well-being. And remember, if you ever feel overwhelmed or consistently down, it's important to reach out to a trusted adult or professional for support. What's one thing you do to help calm your mind when you're feeling stressed?"

"Now, I'm going to hand out the Winter Wellness Worksheet. Please take a few minutes to complete the 'My Winter Wellness Check-in' section. Reflect on your current habits and identify areas where you might want to make some improvements."

(Distribute Winter Wellness Worksheet. Allow students time to work, then facilitate a brief share-out.)

"Who would like to share one area they identified that they want to focus on for their winter wellness?"

Group Activity: Building a Winter Wellness Plan (15 minutes)

"Great reflections, everyone! Now, we're going to put our thinking caps on in groups. I'm going to divide you into small groups for the Winter Wellness Activity. Each group will create a 'Winter Wellness Plan' for a hypothetical student. Your plan should incorporate at least one strategy from each category we discussed: nutrition, physical activity, sleep, and mindfulness. Be creative!"

(Divide students into groups. Circulate and assist as needed. After 10 minutes, gather attention.)

"Alright, let's have each group briefly present their Winter Wellness Plan to the class. Tell us about your hypothetical student and the strategies you chose."

Journaling & Reflection (10 minutes)

"Excellent plans, everyone! It's clear you've thought deeply about how to support well-being. To wrap up our individual reflection, I'm now handing out the Winter Wellness Journal."

*(Distribute Winter Wellness Journal.)

"Please take this time to respond to the prompt: 'What is one realistic change you can make this week to support your winter wellness? How do you think this change will impact your overall well-being?' Think about what we've discussed today and what feels most achievable for you."

Wrap-Up & Next Steps (5 minutes)

"As we finish up, what's one final thought or key takeaway you'll carry with you about winter wellness?"

"Thank you for your active participation today. Remember, taking care of yourselves during the winter is incredibly important. I encourage you to continue exploring these strategies and to prioritize your self-care. If you have any remaining questions, please feel free to ask. Keep nurturing your well-being!"

Winter Wellness Worksheet

My Winter Wellness Check-in

Take a moment to honestly reflect on your habits during the winter months. Circle the number that best describes you (1 = Rarely, 2 = Sometimes, 3 = Often, 4 = Almost Always).

1. I eat a variety of fruits and vegetables daily.
   1 2 3 4

2. I drink enough water throughout the day.
   1 2 3 4

3. I get at least 30 minutes of physical activity most days of the week.
   1 2 3 4

4. I try to get some outdoor time, even on colder days.
   1 2 3 4

5. I go to bed and wake up around the same time each day.
   1 2 3 4

6. I get 7-9 hours of sleep each night.
   1 2 3 4

7. I take time to relax and unwind before bed.
   1 2 3 4

8. I practice mindfulness or deep breathing when I feel stressed.
   1 2 3 4

9. I stay connected with friends and family.
   1 2 3 4

10. I engage in hobbies or activities I enjoy.
    1 2 3 4

Understanding Wellness Strategies

1. How can incorporating more Vitamin D into your diet or through supplements potentially help with winter wellness?
   
   
   
   
   
   
   

2. Describe two different ways you could stay physically active during the winter, even if it's very cold outside.
   
   
   
   
   
   
   

3. Why is maintaining a consistent sleep schedule particularly important during the winter months?
   
   
   
   
   
   
   

4. What are some mindfulness practices you could try to help manage stress or low mood during the winter?
   
   
   
   
   
   
   

5. How can connecting with others contribute to your mental wellness during the winter season?
   
   
   
   
   
   
   

Winter Wellness Plan: Group Challenge!

The Scenario

Meet Alex, a high school student who loves winter but has been feeling a bit sluggish, less motivated, and having trouble sleeping since the days got shorter. Alex wants to feel more energetic and positive this winter.

Your Group's Task

Work together in your group to create a comprehensive "Winter Wellness Plan" for Alex. Your plan should be realistic, actionable, and address the challenges Alex is facing. Make sure to include at least one strategy from each of the four key wellness categories we discussed:

1. Nutrition & Hydration
2. Physical Activity
3. Sleep & Rest
4. Mindfulness & Connection

Instructions

1. Read the Scenario: Understand Alex's situation.
2. Brainstorm: Discuss within your group various strategies that could help Alex in each wellness category.
3. Select Strategies: Choose the most impactful and realistic strategies for Alex's plan. Think about how they fit together.
4. Develop Your Plan: Outline Alex's plan clearly. You can present it as a daily schedule, a list of recommendations, or a creative poster (if materials are provided).
5. Be Ready to Share: Prepare to briefly present your group's plan to the class, explaining why you chose each strategy.

Guiding Questions for Your Group

• What specific foods or drinks could help Alex feel more energized?
  
  
  
  
• What types of physical activities are both enjoyable and accessible for Alex during winter?
  
  
  
  
• How can Alex improve their sleep routine to feel more rested?
  
  
  
  
• What mindfulness techniques or social connections could help Alex's mood and motivation?
  
  
  
  
• Are there any creative or unique ideas you can add to make Alex's plan even better?
  
  
  
  

Bonus Challenge: Think about potential obstacles Alex might face in implementing this plan and how they could overcome them.

My Winter Wellness Journal

Reflecting on My Journey

After exploring different strategies for nourishing our bodies and minds during the winter, it's time to think about what this means for you.

Journal Prompt:

What is one realistic change you can make this week to support your winter wellness? How do you think this change will impact your overall well-being?

Think about:

• What specific action will you take?
• Which wellness category does it relate to (nutrition, activity, sleep, mindfulness)?
• How will this small change make a difference in how you feel, physically or mentally?
• What challenges might you face, and how will you overcome them?