8 must-do's for choral directors in December, with Amanda Simon and Ryan Guth

In December especially, choral directors spend their days focused on serving others so much that they often neglect their own needs. Here are some ways to stay charged in the coming weeks until Christmas! Listen   Notes This is a long, but incredibly rewarding season. Remember to keep these items in mind to maximize the rewards of your work and stay present with those who need you! Keep in mind: You’re a servant and a leader year-round and especially in December! Stay mission-oriented and I PROMISE you’ll be glad you did! You have to take care of yourself before you can take care of others. You have so many in your choirs who depend on your gifts to get them through this often very difficult season. You have the potential to help heal the pain of loss or loneliness that some people feel at this time. It make take extra energy, compassion, and patience in order to serve the members of your choir in a time when energy, compassion, and patience are in short supply. Wake up with a sense of duty and be grateful! You get to do what you love, and get paid for it. You will make audience members’ days/months/years with your musical offerings. You’ll touch people that you’ll never meet and in ways that you’ll never know. You’re giving families a reason to get together and celebrate with each other for potentially the only time in a year. Your duty IS your escape from December. If you do it well, you won’t need an escape, because your soul will be fed by what you do. Thank your family for supporting you/putting up with you by… smiling (sometimes you fake it till you make it so your brain believes your happy - See distress tolerance techniques). showing more affection to your loved ones/significant other. hugging your kids and reading them bedtime stories every night you can. reschedule dinner at a new common time with your loved ones so that you don’t miss that very essential part of your life. Follow these nutrition guidelines to stay on top of your game Avoid fast food. If necessary, choose healthy options. May be pricey, but worth it when you’re not napping at 3pm. Eat a big breakfast PROTEIN/COMPLEX CARBS Eggs scramble (loaded with avocado and veggies like spinach, peppers, tomatoes) Cook in healthy oils such as coconut oil or avocado oil Oatmeal Berries Smoothie (banana, peanut butter, almond milk, with optional protein powder) BUY A NUTRIBULLET Stay prepared Pack your meals (lunch or dinner) if you won’t be home to make them Carry snacks with you, so you don’t end at in the vending machine Protein bar (like Quest or Luna bars) with less than 10g of sugar Mixed nuts (packs like Trader Joe’s) Apples for appetite suppression “Batch prepare” your meals Stay hydrated (pee clear and often) It’ll keep you full Heightens energy Keeps the voice working Minimizes the chance of stress headaches Aids in proper digestion Releases toxins You get it... Remember, it’s okay to say no... to requests that may derail your momentum to substances that may slow you down feeling guilty when you’re not working Don’t give up on exercise If you don’t have a regular routine, you can look up 15 minute exercises on YouTube to do naked in your bedroom before school. Get sleep 7-8 hours/per night - especially before performances Your DVR is your best friend You can catch up on your shows during the Christmas break Sleep in a dark room Lavender on the pillow Use meditations like these to fall asleep In the case of a meltdown Go back to gratitude. Close your eyes and do this meditation. (Warning: Bad Language) Breathe in for 4 counts, hold for 2, breathe out for 6. Do a grounding exercise 5 things you see 4 things your hear 3 things you feel 2 things you smell 1 thing you taste Support the show on