Your Winter Wellness Kit Script

Warm-Up: Checking In (5 minutes)

Teacher: "Welcome everyone! As we approach winter break, I want us to take a moment to reflect. I've handed out a quick Winter Break Self-Care Warm-Up sheet. Please take about three minutes to jot down your thoughts on what you're looking forward to and any worries you might have about the break. No need to overthink it, just a quick check-in."

(Allow students to complete the warm-up.)

Teacher: "Okay, let's hear a few thoughts. Who would like to share one thing they're looking forward to?" (Pause for responses.) "And what about any worries or challenges you anticipate?" (Pause for responses, acknowledge common themes.) "Thank you for sharing. It's really helpful to acknowledge both the excitement and the potential stresses of this time."

Introduction: Why Self-Care Now? (5 minutes)

(Transition to Your Winter Wellness Kit Slide Deck - Slide 1: "Your Winter Wellness Kit")

Teacher: "Today, we're going to talk about something crucial for your sustained success, not just as students, but as future social work professionals: self-care, especially as it relates to winter break. We're building 'Your Winter Wellness Kit'."

(Transition to Your Winter Wellness Kit Slide Deck - Slide 2: "Winter Break: A Double-Edged Sword?")

Teacher: "For many, winter break brings the promise of rest and relaxation, a much-needed pause from academic demands. But let's be honest, for social work students, it can also present its own unique set of challenges. We might face unmet expectations, increased family demands, financial strain, or even feelings of isolation or overwhelm. And of course, there's always the anticipation of next semester's demands looming. It's important to remember: Self-care isn't selfish; it's absolutely essential for your sustainability in this demanding field. It's about proactively protecting your well-being so you can continue to show up fully, both for yourselves and for future clients."

Activity: Building Your Winter Wellness Kit (15 minutes)

(Transition to Your Winter Wellness Kit Slide Deck - Slide 3: "Building Your Toolkit")

Teacher: "So, what does your self-care look like? It's deeply personal and unique. It adapts to different situations, and ideally, it covers various dimensions of your well-being – physical, emotional, social, intellectual, spiritual, and even professional."

(Transition to Your Winter Wellness Kit Slide Deck - Slide 4: "Self-Care Strategy Activity")

Teacher: "Now, let's get practical. I'm handing out a Self-Care Strategy Activity Sheet. On this sheet, I want you to first briefly reflect on potential stressors you might personally face during the break. Then, the main task is to brainstorm specific, actionable self-care strategies. Think across different areas of your life, not just 'relaxing.' Be realistic about what you can implement. For example, instead of just 'exercise,' maybe it's 'take a 20-minute walk daily with my dog.' Or instead of 'relax,' it's 'dedicate 30 minutes each morning to reading a non-school related book.' Try to fill out as many sections as you can."

(Distribute the activity sheet and allow 10-12 minutes for students to work.)

Teacher: "As you're wrapping up, let's take a couple of minutes to share. Turn to a partner or small group and share one self-care strategy you've committed to. What's one practical thing you'll put in your winter wellness kit?" (Allow 3 minutes for brief sharing.)

Cool-Down: One Word Reflection (3 minutes)

Teacher: "Thank you for sharing those great ideas. As we close, I want each of you to think of one word that describes your commitment to self-care this winter break. What's that one word? You can share it aloud as we go around, or just think it to yourself." (If going around, facilitate briefly. Collect activity sheets if desired.)

Optional Homework: Journaling for Wellness (2 minutes)

Teacher: "Finally, I've also provided a Winter Wellness Reflection Journal. This is an optional resource, but I highly encourage you to use it over the break. It offers prompts to help you reflect on your self-care practices, track what works (and what doesn't), and deepen your understanding of your own well-being needs. Consider it another tool in your winter wellness kit.

"Thank you all. I wish you a restorative and well-cared-for winter break. Remember, your professional journey starts with you."

Winter Break Self-Care Warm-Up

Instructions: Take a few moments to reflect on the upcoming winter break. Jot down your honest thoughts and feelings below.

1. Hopes for the Break

What are you most looking forward to during winter break? What do you hope to accomplish or experience?

2. Worries or Concerns

What potential challenges or stressors do you anticipate during winter break? (e.g., family dynamics, financial stress, academic anxieties for next semester, feeling isolated, pressure to be productive)

3. Current Self-Care Practice

What is one self-care practice you currently rely on or enjoy that you plan to continue over the break?

4. Acknowledging Needs

In one word, how are you feeling about your own well-being as you head into the break?

Your Winter Wellness Kit: Self-Care Strategy Activity

Instructions: This sheet is for you to build a personalized self-care plan for winter break. Think about the unique stressors you might face and brainstorm concrete, actionable strategies to support your well-being. Be specific!

1. My Top 3 Potential Winter Break Stressors:

(Think about personal challenges, family dynamics, financial concerns, academic pressure, social expectations, etc.)

2. My Self-Care Strategies for Winter Break

(Brainstorm specific actions you can take in each dimension. Aim for at least one per category.)

Physical Well-being (e.g., sleep, nutrition, movement, hydration)

• Goal: To feel energized and rested.
• Strategies:
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Emotional Well-being (e.g., processing feelings, practicing mindfulness, stress reduction)

• Goal: To manage emotions constructively and reduce stress.
• Strategies:
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Social Well-being (e.g., connecting with loved ones, setting boundaries, managing social media)

• Goal: To maintain healthy connections and avoid isolation or overwhelm.
• Strategies:
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Intellectual Well-being (e.g., engaging in non-academic learning, creative pursuits, mental breaks)

• Goal: To stimulate my mind outside of academic demands.
• Strategies:
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Spiritual/Existential Well-being (e.g., reflection, connecting with values, nature, community)

• Goal: To feel connected to something larger than myself or my core values.
• Strategies:
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Professional Well-being (e.g., setting boundaries with academic work, reflecting on career goals, avoiding burnout)

• Goal: To avoid burnout and maintain a healthy perspective on my studies/future career.
• Strategies:
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3. My Top 3 Non-Negotiable Self-Care Actions

(These are the ones you absolutely must prioritize, even when things get busy.)

4. Accountability Buddy (Optional)

• Who will I share my plan with (if anyone)?
  
  
  
• What is one way I will check in with myself about my self-care?
  
  
  

Winter Wellness Cool-Down

Instructions: As we wrap up, reflect on your commitment to self-care this winter break.

My Self-Care Commitment

In one word, what is your commitment to your own well-being and self-care this winter break?

One Action Step

What is one concrete self-care action you will definitely take within the first 24 hours of your break?

Winter Wellness Reflection Journal

Instructions: Use this journal over your winter break to reflect on your self-care practices. Taking time to check in with yourself can help you build sustainable habits and understand what truly recharges you.

Journal Entry 1: Starting the Break (Day 1-3)

• How are you feeling as the break begins? Are there any initial stressors or moments of peace?
• What is one self-care strategy from your Self-Care Strategy Activity Sheet you've already put into practice? How did it feel?
• What is one thing you can do for yourself today, however small?

Journal Entry 2: Mid-Break Check-in (Mid-point of break)

• What has been the most challenging aspect of your break so far? How have you responded to it?
• What self-care strategies have been most effective for you? Which ones haven't worked as well?
• Are you noticing any new self-care needs arising? How can you adapt your plan?

Journal Entry 3: Preparing for Return (End of break)

• How do you feel about returning to your studies? What emotions are present?
• What self-care practices do you want to carry forward into the next semester?
• What is one lesson you learned about your own well-being this winter break?