In my work, I often share what I call the 3 S’s Formula for Wellbeing: Daily Self Care, Weekly Social Support, and Monthly Services. These practices create a foundation for resilience and balance throughout the year.

As we move into the school season, I also love this timely perspective from Dr. Charmain Jackman, who invites us to practice another set of 3’s — the 3 R’s of Wellbeing: Reflect, Release, Recharge. Just as students rely on the traditional 3 R’s of school, we can use these 3 R’s to support our mental, emotional, and physical wellbeing during this busy time of year.

Reflect

To reflect is to take the time to check in with yourself. Self-reflection is an act of mindfulness and self-compassion. To self-reflect is to become aware of your bodily sensations, emotions, and thoughts. As Dr. Charmain Jackman says, “Reflection is necessary to fostering emotional wellness as it allows us to avoid unhealthy patterns and live a fulfilling and authentic life.”

The goal of reflection is to get in touch with how you are feeling so that you can make choices to take care of yourself. You may choose to do this during a pause in the day, such as lunchtime, or at the end of your work or school day.

Here are some questions to ask yourself:

• How am I feeling right now?
• What has been challenging today?
• What has been positive today?
• What am I grateful for today?
• What do I need to take care of myself right now?

Release

Release is the process of letting go of any negative feelings, thoughts, or emotions you may be carrying in your body and mind. Stress is the body’s natural response to change and perceived threat. It is inevitable that you will encounter stress. The goal isn’t to avoid stress altogether but to move through it effectively.

The stress cycle is a biological process with a beginning, middle, and end. You suffer when stress stays stuck in the body and mind. Completing the stress cycle keeps you healthy and builds resilience — the ability to return to equilibrium after a challenge.

There are many evidence-based ways to release accumulated stress from the body and mind:

• Breathing practices: Techniques like 4:8 breathing (inhale for 4, pause for 4, exhale for 8) stimulate the parasympathetic nervous system, calming the body and mind.
• Physical activity and exercise: Walking, jogging, yoga, dancing, biking, swimming, or tai chi boost endorphins and help you return to balance.
• Positive social interactions: Spending time with supportive people reduces stress and helps us feel more confident in handling challenges.
• Positive physical touch: Hugs, affectionate touch, or even snuggling a pet release stress-reducing hormones and increase feelings of safety.
• Laughter: Laughter boosts oxygen flow, stimulates the body, and results in a relaxed, calm state.
• Crying: A good cry reduces cortisol, soothes the nervous system, and allows emotional release.
• Creativity: Activities like art, music, cooking, writing, gardening, or even doodling can reduce stress and increase positive emotions.

How do you know you’ve completed the stress cycle?
Your body tells you. You may notice a deepening of breath, muscle relaxation, or a feeling of groundedness and ease.

Recharge

Recharging is filling up your cup and engaging in self-care — and this looks different for everyone.

Ways to recharge include:

• Eating high-quality, whole foods to fuel your body and brain.
• Prioritizing sleep and winding down with calming activities.
• Refreshing yourself with longer breaks in the evenings and on weekends.
• Spending time with people who uplift and energize you.
• Feeding your spiritual self with activities that bring meaning and peace.
• Doing more of what brings you joy.

Taking time to recharge daily helps you keep your cup from emptying. Using weekends and school breaks to restore more deeply helps you refill to the brim.

Your Wellbeing Matters

When you prioritize your wellbeing, everyone benefits.

Making time to Reflect, Release, and Recharge — alongside the foundation of Daily Self Care, Weekly Social Support, and Monthly Services — creates a strong formula for keeping your cup filled this school year.