Huntington Beach City School District

September’s Mindfulness Monthly Memo focuses on self-care. 

Building up your self-care practices can significantly reduce the effects of stress. When stress is left unmanaged, it can lead to insomnia, irritability, fatigue, and emotional detachment.

Research shows that implementing any of the following five habits into your daily routine can help maintain mental health despite frequent exposure to stressful situations.

Five Self-Care Habits

1. Mindfulness Practices.  Studies find that mindfulness-based interventions such as meditation, breathing exercises, or gentle yoga can reliably reduce stress and anxiety across a variety of populations. Taking a few minutes to focus on breathing before or after a stressful task can help “reset” the nervous system.
2. Reflective Journaling.  Writing about experiences is another evidence-backed strategy for processing stress. Over time, this practice supports emotional regulation and perspective-taking, reducing the spillover of work stress into personal life.
3. Physical Activity.  Regular physical activity is a proven stress reducer. Research shows that individuals who exercise regularly experience lower rates of depression, anxiety, fatigue, and sleep disturbances. 
4. Social Support.  Strong social connections are a protective factor against stress-related health problems. Research indicates that strong relationships with friends, family, or peers can buffer the impact of trauma and stress. 
5. Setting Boundaries.  Setting boundaries is essential. Without clear limits, it’s easy to let work or emotionally demanding responsibilities spill into every area of life. Researchers emphasize that consistent, intentional self-care (rather than occasional crisis management) is key to preventing burnout.

Appendix
Rousseau, D. (2025, August 17). Self‑care strategies. *Trauma & Crisis Intervention Blog*. Boston University. Retrieved from https://sites.bu.edu/daniellerousseau/2025/08/17/self-care-strategies-2/