Have you ever noticed how much better you feel during extended breaks from teaching? Whenever we have a few weeks off, we are happier, smile more and are energized. This happens because we are finally allowed to let it all go and truly decompress from the constant work demands. We have TIME to catch up on sleep, take a vacation, read a book, spend quality time with friends and family and just breathe! It feels amazing to have this precious time. It’s truly a time of renewal! These breaks are not only welcomed, they are necessary for our own physical, emotional and spiritual well-being.
Having extended time off is wonderful, but how long can we carry that feeling of renewal with us? Can we make it to the next break feeling energized or do we soon lose our steam? For many educators, the demands of work begin even before students return to school in the fall. Classroom teachers have to spend several days setting up their classroom. This may look fun, but it’s actually exhausting having to move furniture back in place and unpack boxes after the custodians have thoroughly cleaned and waxed the floors. Locker tags and desk tags are made for incoming students. New curriculum supplies arrive and need to be reviewed and organized. The lucky teachers are ones who have friends or family to help them with this task.
Next, the first day of school arrives with students feeling their own emotions which usually range from excitement to anxiety or a mixture of both. They have no idea that often teachers are feeling the same way! We dive into our getting to know you activities, teaching them expectations and begin giving assessments to determine the strengths and areas of concern. We wonder how we can differentiate enough to push the at-level and higher kids and help close the gap with our at risk kiddos. And so we begin yet another year of trying our best to be fully present and make the best decisions to help our students and ourselves have the best possible year.
In order to be our best for our students, we first need to be our best for ourselves. Self care has to be a priority not just during extended breaks, but throughout the year. It should focus on the wellness of our body, mind and spirit. Despite loving our students and profession, the truth is that schools are a cesspool of germs. Boosting our immune system is paramount to help us avoid catching colds and other viruses. Staying healthy allows us to have the energy we need to do our job and feel our best. Here are a few tips to helping you practice self care this school year:
GET ENOUGH SLEEP
For most adults, getting seven to eight hours of sleep each night is probably one of the best things we can do for our overall well- being. Getting nine or ten hours of sleep is a real luxury and can help overcome fatigue. When we don’t get enough sleep, we may encounter brain fog, lack of motivation, poor decision making and extreme hunger. Getting enough sleep is one of the best ways to boost your immune system and manage stress.
To ensure that you get enough sleep, consider these options:
Move your bedtime up an hour
Put screens aside an hour before sleep
Read your favorite magazine or book
Take a relaxing bubble bath
Listen to a meditation or sleep story
Ted Talks Daily
Be Positive Stay Positive
The Positive Talk Podcast
On Purpose with Jay Shetty
Oprah’s Super Soul
KEEP YOUR DESK ORGANIZED
Make it a priority to have a clean, organized teacher desk this school year. This is your personal space within your classroom. You may choose to teach from this space and/or grade papers. Students will work on activities and turn them into your “inbox” and at some point, the papers will end up on your desk. Suddenly, your desk will be inundated with piles of papers and overwhelm will set in unless you have a filing system in place. Taking the time to create a place for everything is one of the best things you can do to eliminate stress. Some other tips include:
Ask your janitor for a small filing cabinet or buy a Sterilte crate
Purchase some color coded folders. Label them by subject, days of the week or unit.
Invest in a teacher tool box. This is a small toolbox that can be used to hold your personal items (i.e. staples, bandaids, pencils, etc.)
Decorate your workspace with personal items such as photographs of friends and loved ones, plants and positive messages.
STAY HYDRATED
Our bodies are made up of approximately 60% water. However our bodies lose water throughout the day through sweating and other body functions such as breathing. There are differing opinions on how much water we should consume in a day, but on average most people do not drink enough water and walk around feeling dehydrated. Not drinking enough water can lead to dizziness, constipation, muscle cramps , dry mouth and fatigue. Being intentional about how much water we drink, can make a huge difference in our energy level and overall well being.
Some ideas to get more water in each day include:
- Drinking a glass of water immediately upon waking in the morning
- Carry an insulated sports bottle with you and fill it up periodically
- Switch one glass of soda or cup of coffee for a glass of water
- Drink small amounts of water throughout the day instead of all at once
BUDDY UP
No matter what career you have, I believe that having a friend at work can create better work satisfaction and overall well-being. Teachers that have friends at work are more likely to continue in the same school district. These relationships help us feel happier and let us know that we are not alone. Our work friends can give us support on days when we are struggling either personally or professionally. If schedules permit, eat lunch or take a lunchtime walk together.
Here are some tips if you don’t have a work friend:
Introduce yourself to a new teacher and invite them to have lunch with you
Start a lunchtime walking club at your school (teachers only!)
Encourage team members by placing positive messages in their mailbox
Invite a colleague out to brunch one weekend
Watch Teacher Care Now Live together and then discuss the show.
