The Importance of Recharging

It’s essential to understand the importance of resting and recovering from a long school year. The school year is demanding and can take a physical and mental toll. Allow yourself time to unwind, be with your family, and do the things you love. Consider activities that promote relaxation such as yoga, reading, painting, or meditation.

Try physical activities to help to boost your mood and enhance your energy levels. Immerse yourself in hobbies you love or try using an app like Calm to help guide you through mindful meditation. Taking a break can help reduce stress and improve overall mental health.

Set Realistic Summer Work Goals

Planning for the upcoming school year is important but it should be done in moderation, so it won’t feel overwhelming. Try to establish work boundaries by setting realistic and manageable goals for the summer. For example, identify a few specific areas you want to focus on or refine such as classroom management, practical strategies, or incorporating new technologies.

Once you’ve identified these areas then you can divide these tasks into smaller, more manageable steps. This approach will make the workload less daunting and allow you to get some work done over the summer without feeling too overwhelmed. Just make sure you allocate specific days/times each week to get your work done so it won’t interfere with your summer plans or rest and recharge time.

Engage in Meaningful Professional Development

Professional development is vital for your growth and career development; however, it shouldn’t take over your entire summer break. This summer, engage in professional development activities mindfully. Choose opportunities that interest you and will have an impact on your teaching. Only attend a workshop or conference that aligns with these interests. For example, learning a new teaching method that utilizes technology or reading educational books that inspire you. Focusing on your specific interests or passions will make your experience more enjoyable and less like something you have to do for your career.

Learn to Say No

One of the biggest challenges many teachers face is learning to say no to any opportunity that may come their way. Whether it’s teaching a summer school class or attending a summer workshop, teachers often feel they can’t turn away from any request that may benefit their career. Learning to say no is a powerful skill that can help maintain your well-being. Remember, it’s okay to say no to any request or commitment you feel you don’t have the energy for. A well-rested teacher will be a more effective teacher than a burnt-out one.

Structured Time Management

To achieve a healthy balance, allocate specific periods for work tasks and separate times for personal and leisure activities. For example, you might decide to focus on curriculum planning every Monday and Wednesday morning for a few hours or read an educational book for fifteen minutes every night before you go to sleep. By structuring your schedule this way, you stay on track with professional goals, while ensuring you have plenty of time for self-care.

Welcome Flexibility and Change

While organized scheduling of your summer activities is important, it’s also equally important to stay flexible and adaptable. Summertime can be unpredictable, and your plans may change so if you find that you suddenly have a new commitment or a few minutes of downtime, you should allow yourself the grace to adjust your schedule as needed. Your goal is to create a balance that supports your overall well-being. If you find your plans are too ambitious or you realize you need a break, being flexible will ensure your summer break will be enjoyable and productive.

Build a Strong Support System

Connecting with colleagues over the summer is a great way to maintain a healthy summer work balance. Your colleagues understand the unique challenges and rewards of teaching. They may also share some of your summer goals and plans. Consider building a small supportive summer teacher community where you can meet to share resources and offer support. This supportive environment will keep you accountable and help you to stay on track.

Reflect and Set New Goals

Take time to reflect and set new goals for the upcoming year. You can do this by writing down what you think worked and didn’t work the previous school year. Jot down what you want to improve as well as any thoughts. Then choose some new specific goals you want for the next school year. This can be related to your teaching methods or work-life balance.

Finding a balance between summer work and relaxation is crucial for your overall well-being. By focusing on self-care, setting clear work boundaries, choosing meaningful professional development, and spending quality time doing the things you love, you can recharge and be ready for the new school year. Remember, a balanced summer benefits you and helps your students when you return refreshed and full of energy.

Educators never stop learning; check out our available graduate degree programs  to hone your skills and promote lifelong learning and academic excellence.

The post The Link Between Summer-Work Balance and Overall Well-being appeared first on Graduate Programs for Educators.

Recognizing the Signs You Need a Sick Day

Understanding the need for a sick day is the first step toward maintaining health and well-being. Physical symptoms like a fever, cough, body aches, chills, or stomach issues are obvious indicators that your body is fighting off an illness and needs to recover. Ignoring these symptoms and coming to work may worsen your condition.

Mental fog and burnout are other important signals that your body and mind need a break. If you’re having difficulty concentrating, feeling fatigued, or experiencing a lack of motivation, your mind and body may be stressed. Feeling teacher burnout can affect your mental health, making it harder for you to perform your duties.

Ignoring any of these signs can lead to more health issues in the future. Taking a day to rest when you first recognize any of these symptoms can prevent the need for longer recovery down the road.

Benefits of a Sick Day

You Recover Faster

Taking the day off allows you time to rest and recover. With adequate sleep, hydration, and nutrition your body can fight off illness, helping you return to work feeling energized and recovered.

Can Enhance your Productivity

Working when you are feeling unwell can often lead to mistakes and longer recovery times. Taking the day to rest allows you to return to your students ready to do your best.

Prevents the Spread of Illness

Coming to school contagious can lead to spreading illness, and before you know it, half of your students are out sick. Taking a sick day protects your students and staff from getting sick and prevents the cycle of spreading illness throughout the classroom or school.

Making the Most of a Sick Day

Taking a sick day gives your body the time it needs to heal and recover as quickly as possible. Here are some strategies to make the most of your day off.

Get Enough Sleep

When you’re feeling unwell, your body needs time to rest and fight off any illness. Sleep is a tool that will help your body strengthen your immune system. Make sure you are resting and getting plenty of sleep so your body can repair itself and get you feeling back to yourself again.

Hydrate

Staying hydrated is essential when you are feeling sick so it’s important to drink plenty of fluids, such as water, herbal teas, and broths, to stay hydrated. This will help flush out any toxins that are in your body.

Get Proper Nutrition

Eat nutrient-rich foods such as fresh fruits, vegetables, and lean proteins. These foods provide the vitamins and minerals your body needs to combat illness and support your immune system.

Rest

Chronic stress can weaken your immune system, so finding ways to unwind and relax is important. Partake in activities that will help you relax such as listening to soothing music, watching your favorite movies, reading a good book, or practicing mindful meditation. Soothing activities like these can help you feel more comfortable and can distract you from any discomfort you might be feeling.

Incorporate Gentle Movement

While resting is important when you’re not feeling well, gentle movement can also be beneficial. Stretching can relieve tension and promote relaxation, a short walk can promote blood flow, help clear your mind, and boost your mood, and yoga with mindful breathing can help reduce stress. Remember to always listen to your body and never overextend yourself.

Overcoming the Stigma of Sick Days

Despite the many benefits of taking a sick day, many people are still hesitant to take one for fear of the stigma that’s associated with it. Overcoming this stigma requires a change in mindset. Here are some strategies to help assist this change.

Change The Workplace Culture

As an administrator or veteran teacher, you can lead by example by taking sick days as needed. You can also help to implement flexible sick days without penalization or ensure there are plans in place for substitute teachers to take over the classroom.

Have Open Communication

Have regular meetings between administrators and teachers to discuss health and well-being, identify when a break is needed, and offer support. Offer programs, workshops, and seminars on teacher burnout, and use non-judgmental language when discussing sick days, reinforcing that taking time off to recover is both important and supported in your school.

Be a Self-Advocate

Understanding your rights regarding sick leave will help you feel more confident taking the time that you need off work. Recognizing your health is a priority; you’ll be a better teacher when you are healthy and rested.

Taking a sick day is important for yourself, your students, and your school. Recognizing when you need to stay home, understanding the benefits of resting and recovering and overcoming the stigma surrounding taking a day off are essential steps leading to a healthier, productive learning environment. The next time you feel teacher guilt for feeling unwell, take the time you need to recover. You’ll return to the classroom feeling healthier and stronger, and your students and colleagues will thank you.

Educators never stop learning; check out our available graduate degree programs  to hone your skills and promote lifelong learning and academic excellence.

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Also, coinciding with the pandemic came a significant increase in societal awareness and concern for well-being and mental health. Mental health care has become more accessible due to the rise of telehealth. Schools also began to implement more mental well-being programs, not only for students but also for faculty and staff.

This increased awareness of the importance of caring for one’s well-being has been a critically valuable development over the past few years. It’s important that we, as educators, take the time to pause, self-reflect, and assess where we are as far as our well-being is concerned. Below are several areas for which you will find questions that you should reflect on regularly to maintain your well-being.

Emotional Well-Being

1. In the past month, how often have you felt overwhelmed or stressed by your work?
2. How meaningful to you is the work you do?
3. How satisfied do you feel with your job right now?
4. Do you often feel down or discouraged?

Taking time for self-reflection is essential to taking care of your emotional well-being. With so many educators, especially new educators, leaving the field and fewer and fewer young people going into the field to begin with, it is so important that we make sure that those that do feel passionate about education and decide to follow that path understand how important it is to do this.

However, it is important for experienced educators as well. One way to cope with the stress and to self-reflect is to journal. Another way is to find a friend and/or mentor in the school to talk to when things become overwhelming or stressful. Some districts are even offering therapists for their teachers as well as their students now, although they are usually spread pretty thin. Outside therapy may also be a good way to maintain emotional well-being.

Work-Life Balance

1. Do you feel you have enough time for activities you enjoy outside of work?
2. How often do you do something that is just for you?
3. How often do you spend time or go out with a friend or significant other?

Anyone who has been in education for any length of time knows how much time the profession demands of you, especially for new people. However, in order to maintain the appropriate work/life balance that will, in turn, help you maintain your own well-being, you must make time for yourself, your hobbies, and friends and loved ones. If you have a significant other, you must make time to spend together, whether going out or staying in, just as you always have. The same goes for friends and hobbies. And sometimes, you must make sure to do something that is just for you.

On a personal note, I also needed help getting enough exercise. I just couldn’t find motivation. However, a few years ago, I decided that I was going to keep a pair of sneakers in my car all the time, and I would walk somewhere every day. I decided not to focus on my heart rate or how many steps or zone minutes, but to walk outside, and enjoy the fresh air. Then, I started finding podcasts that I enjoyed. I love to travel so I found a plethora of podcasts on travel to listen to. So, I would walk and listen and dream of travel.

My walking turned into faster walking, which turned into even faster running and jogging. Now, three years later, I am down 30 pounds and much healthier, both physically and emotionally. Now, this is not an article on weight-loss tips; my point is how essential it is to do things for yourself and to take care of yourself. It can lead to some genuinely great improvements you may not have even been expecting.

Social Connection

1. Do you feel comfortable seeking help from colleagues or administrators when needed?
2. How connected do you feel to other adults at your school?
3. Who is someone at your school that you know you can count on?

Unfortunately, I realize that not all teachers have the advantage of working in a school with a positive, collaborative, and supportive culture. If you do not, I will encourage you to try to find a place where teachers truly like each other, love the students, and strive to support each other to the best of their abilities.

Social connections at school are very important. At my school, we have regular faculty outings. It may be a meal at a restaurant one evening, competing in team trivia locally, or even a game night at school. Anytime you can spend together making connections and getting to know one another better improves the culture of the school.

Professional Well-Being

1. How confident do you feel in effectively managing your classroom?
2. What is one thing you think you do well as a teacher?
3. What is one thing you would like to do better as a teacher? How could you improve in that area? Where could you find resources or professional development opportunities that could help in that area?

Reflect on your teaching. Look at data to see where your students are struggling the most. Talk to your administrator about ways to improve your teaching and how to find professional development opportunities to help you grow. Administrators and mentors are usually very eager to help others, particularly those willing to self-reflect and help themselves improve and become better.

Taking care of your mental, emotional, and physical well-being is so essential for educators. If we are to take care of our students and be faithful guardians of our students’ well-being, it stands to reason that the healthier we are in all those areas, the more equipped we are to care for those around us. Sometimes, it is as simple as being aware and taking the time to reflect. Sometimes, it may take more than that—perhaps even some preventative therapy. Either way, take care of yourself and your own well-being first and foremost, and everything else will follow.

Educators never stop learning; check out our available graduate degree programs  to hone your skills and promote lifelong learning and academic excellence.

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This is just an example of how the mental health and condition of everyone in the school building has moved to a much higher priority than four or five years ago. Since the pandemic, the schools and districts I have had the privilege to work with each year have done mental health training to spot signs of mental trauma in students.

The emphasis has been on behavior changes, withdrawing from others, major mood swings, and changes in friends. This list is strikingly similar to the same warning signals we look for in the most important factor in a classroom: the teacher!

Our teachers are also victims of trauma and mental health concerns. The heartfelt work of teaching students every day (student numbers of low 20s in elementary and over 100 a day in secondary) and managing their mental health, education needs, parent’s educational and parental needs, and other classroom challenges can take its toll.

Since the pandemic, teachers in the classroom have seen an uptick in needing to help students reach their grade level performance, the needs of parents from the teachers, the need to monitor student’s mental health, and, oh, by the way…just teach!

Thus, as we walk the halls and listen to talk in the lounge, what are the signs that our colleagues are being hampered by trauma of their own?

Signs and Symptoms

The following list is not groundbreaking, but rather very common-sense answers from research and from a group of principals and counselors this author consistently discusses issues with.

Withdrawing From Others

Much like students who talk a lot to others then all of the sudden does not, the same applies to the teacher in the department that always contributes, but all the sudden says nothing in PLCs and professional developments. There is usually a reason, beyond attention seeking, why someone withdraws. The main reason for withdrawal is a sense of helplessness.

Major Shifts in Moods

Much like the student is happy all the time but for a week or so is not, the same applies to the teacher or educator who is consistently positive and steady but is suddenly overly aggressive, easily gives up, or raises their voice more often. These actions usually are associated with a high degree of stress and uncertainty in how to deal with it.

Fatigue and Forgetfulness

Most educators hit a certain point in the school year around April and May where weariness and fatigue will lead to some forgetfulness. This becomes a warning sign for that teacher who never forgets to turn papers back to students, never forgets a meeting, never takes a day off and then takes two or three days in a row or forgets for the second time to turn grades in on time. There is a point when just taking a day or two off is not enough, which is a call for help.

The combination of all or part of the above leads to occupational burnout, where colleagues may feel that their work does not matter, they don’t see how they are moving the needle, and they feel like they are on the same treadmill every day, fighting the same problems.

Coping Mechanisms and Support

Sadly, this author wishes there was a breakthrough answer to how to cope and how to support teachers more. As this battle becomes increasingly prevalent, I am confident that more proven answers will emerge.

Develop a Culture Where Staff Can Talk

One of the first answers that came up to combat this growing battle is making sure teachers have a place to talk. Districts and school leaders are responsible for developing cultures where open doors policies are truly open doors. Where teachers feel like their support staff will truly listen to them and the problems. With this feeling of support emotionally and educationally, teachers will feel more detached and isolated, leading to more trauma issues. Whether mental health counselors or just someone else to talk to, this is a must.

A runner-up in the category was the question, does everyone on campus have their ‘person’? The point from a counselor was whether everyone on the campus has a person who is their friend or point person they can talk to. Having a friend on campus can be a huge outlet not only for a young teacher, but for all teachers.

Have a Plan for a Teacher Needing Help

Much like each school should (and better) have a plan for when a student comes in with a mental health issue of who they will call (officer or mental health program), the same thing needs to be in place for a teacher. At the beginning of this year, due to trauma outside the school, we had a teacher come to us with some major mental health issues and we all felt grossly unprepared; we don’t anymore. The same programs available to our students also work with our staff. We have these options ready now when needed.

What Does the Campus Do for “Fun”

A consensus that developed was a “responsibility” on the campus, similar to the first answer to cope, to have some stress-free events. This ranges from team-building activities to potlucks, popcorn Fridays, jean days, etc. The idea is what the campus is doing to let off some steam and tension. It is amazing how a free lunch and a day in jeans can make a colleague more comfortable coming to work. One counselor used the analogy of letting the steam out of the instant pot before you eat the meal.

Research proves repeatedly that our teachers are the most impactful factor in student success in the classroom. In addition to providing educational and disciplinary support to our teachers, the need to provide mental health support to our teachers so they can be the best they can be for our students grows every day.

Educators never stop learning; check out our available graduate degree programs  to hone your skills and promote lifelong learning and academic excellence.

The post Invisible Wounds: Recognizing and Addressing Teacher Trauma appeared first on Graduate Programs for Educators.

A wellness program isn’t always just focused on those working in education. It can involve every community member, including students, educators, and whole families. Wellness is intended to strengthen the physical and mental health of those involved. So, what are the components of a solid wellness initiative?

Components of a Comprehensive District Wellness Program

The first major step is to have a wellness committee, one that consists of action-oriented people who are willing to direct and advise others regarding school policies and procedures. These members will collaborate to build wellness opportunities into the school day or professional learning days, where time permits, to balance out the academic portions of those professional experiences. They must research and provide health-related initiatives comprehensively throughout a district in order to support health in numerous areas: mental, spiritual, physical, intellectual, and social, to name some examples.

That committee can then promote the different activities that will engage members. Some examples include exercise challenges between teachers and staff or groups versus groups. These range from the most steps walked in a week or month to the most weight lost healthily during the course of a month. It can even be related to spin classes, yoga gatherings, and weightlifting, for example.

The committee may even promote prizes, such as paying for the first three months of a gym membership or reimbursing someone for six months of an exercise membership if that member attends a certain number of times per month.

Benefits for Educators

Implementing a health fair annually or bi-annually can help members buy in to pay attention to their health. Working with local health agencies and hospitals, an entire “fair” of options can be so beneficial. Having blood drawn provides a snapshot of health for those participating; providing massages and/or chiropractic sessions is another avenue toward building one’s health and relieving stress; presenting resources pertaining to substance and alcohol abuse can be helpful for those who might be or have family members who are experiencing these issues.

Attending nutrition seminars can be invaluable in building better health as a community. Knowing the importance of eating right will build productive employees with energy and less fatigue, providing better and more enjoyable work time. This correlates also with appropriate amounts of sleep on appropriate mattresses, a whole different concept to research in order to live a healthy life. Feeding the body and sleeping well will enhance the brain to improve overall functioning.

Also, being part of a wellness community builds friendships and provides accountability partners who can support each other throughout the process, especially when times get difficult, or it becomes tough to keep moving forward. Sustaining these friendships and promoting collaboration among peers are vital parts of the social elements of health. Those in education did not enter the career because they wanted to work in isolation. Educators have a desire to have a significant impact on as many lives as possible and doing that in a socially healthy way is so important. And wellness committees can provide these moments of support and encouragement.

Benefits for Students

Establishing and promoting these healthy living concepts translates into all levels of interactions, specifically with students. If teachers and staff are optimistic and energetic during their workdays, it only makes sense that this energy will transfer to students.

Incorporating the elements of teachers’ wellness initiatives will benefit all students, whether it is by providing healthy snacks, such as carrots and celery instead of typical candy rewards; engaging students in small exercise movements while they are learning a lesson; or celebrating a correct answer with a jumping jack for elementary students or Around the World vocabulary games for middle and high school students. Integrating any strategy to get students moving and out of their sedentary mind frames is a positive goal for any and all lessons.

One area that is not mentioned as often is intellectual wellness. If educators become stagnant in their strategies or professional research and knowledge, it will certainly translate into bad teaching, and students will observe this type of attitude. By stimulating the academic and intellectual portions of their lives, educators can transmit information to students in a way that challenges them to evaluate ideas cognitively, thus promoting healthy living to another generation. Testing one’s mind is as important as testing one’s physical nature, regarding a balance in maintaining wellness.

Promoting students’ emotional and social well-being is a significant responsibility for educators. Instilling healthy ways to live and recognizing those negative aspects that can influence bad choices will help all community members lead fruitful and satisfying lives. But those in education must take the time to improve their own lives before they can help build others up in positive ways. To sacrifice oneself does nothing to help others, and that is the business to which we have all committed ourselves.

Educators never stop learning; check out our available graduate degree programs  to hone your skills and promote lifelong learning and academic excellence.

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Create a Self-Care Plan

First and foremost, if you want to realistically find a way to relax and unwind during a hectic school day you will need to create a self-care plan. This must entail figuring out when you have free moments throughout your day or how you will incorporate any suggested methods for relaxing. Once you have identified your free time, then you can create a plan that will suit your schedule and needs to incorporate teacher wellness.

Embrace your Breaks

To truly relax and unwind during a workday you must embrace the breaks you have instead of filling those gaps with more work. For example, when you have a break in between classes, during prep time, or at lunch take a few of those minutes for self-care. Close your eyes, sit quietly, and take a few deep breaths. These short moments of stillness can do wonders for releasing tension. So, the next time you have a minute instead of checking social media, take a moment to just sit in stillness.

Eat Lunch with Colleagues

If you’re the kind of educator who likes to use their lunch period to grade papers or plan lessons, then you’re missing out on the intended purpose of this time: a moment for a break. Use this time to fuel your body for renewed energy, unwind, and engage socially with your colleagues. Research shows that social connections can improve well-being and may also help you feel less anxious. If you’re trying to avoid bringing your work home with you and you need your lunch break to accomplish your tasks, consider using only half of the time for work and the other half for yourself. This will ensure you get a break even if it’s only a partial break.

Listen to Soft or Classical Music

Soft or classical music can help reduce stress, says research. One particular study, titled ” The Effect of Music on the Human Stress Response”, found that participants who listened to classical music reported feeling less stressed when participating in stress-induced tasks. So instead of trying to “find time” to unwind throughout your school day, consider playing classical music in the background throughout the day. Not only will you feel more relaxed, but your students will too.

Practice Mindful Meditation

Research has proved that meditation is a simple and fast way to alleviate stress. Meditation doesn’t require any specialized equipment and can produce a tranquil state of mind in a matter of minutes. You may be wondering when you will find the time. All the time you need is just a few minutes. You can meditate during silent reading time, at lunch, during a special, amid group work, or in between classes. All you have to do is breathe deeply, repeat a mantra, or focus your attention on one specific object. You can adapt meditation to what you need at that very moment.

Go Outdoors

Let’s face it, the lighting in schools is not pleasant and those fluorescent bulbs can hurt your eyes or give you a headache. Add the noise and chaos of the students and staff and you are bound to get stressed. What you need is to get outside and get some sunlight. Sunlight has been proven to increase happiness. The natural light can make you feel more alert, improve your mood, help you sleep, and lower your stress levels. If you get a chance throughout the day, take your class on a walk, or plan your lesson outdoors. If that isn’t an option, then try and eat your lunch outside. The fresh air and change of scenery can provide you with a much-needed break since the majority of your day is spent indoors.

Release Physical Tension

Exercise releases endorphins which can make you feel good, it can also decrease tension and help to stabilize your mood. In some cases, research has shown that it can also be as effective as taking an antidepressant. Just five minutes of moderate exercise can stimulate anti-anxiety effects. Next time you give your students an active brain break, join them. A few minutes of dancing, stretching, or any moderate activity can help you and your students release tension. Taking the time to implement a few of these techniques can help you de-stress at work and overcome any challenges that may come your way.

Many of these methods to unwind during school hours only take a few minutes and can be an immediate release of tension. Try to practice your self-care routine before things start to become overwhelming. You can do this by setting a five-minute timer each day. The New York State Office of Mental Health says that by setting aside just five minutes each day to breathe and unwind, you can give your body and mind a much-needed break it deserves.

Educators never stop learning; check out our available graduate degree programs  to hone your skills and promote lifelong learning and academic excellence.

The post Realistic Ways to Unwind During the School Day appeared first on Graduate Programs for Educators.

Why a Social Life Is So Important Outside of School

How often have you been reminded how lucky you are to have weekends and summers off work? There are too many to count. People don’t realize the amount of work spent doing your job on these weekends and summer breaks. This work means that your social life may take a hit. However, social life outside of school is crucial for mental health. Lack of social contact can result in stress, depression, or other problems. Interacting with others and engaging in social activities allows you to relax and recharge. By nurturing your social life, you will bring a renewed energy to your classroom, which can positively impact not only your students but your job satisfaction and your connections with your colleagues.

Ways to Prioritize Teacher Tasks to Have a Social Life

When prioritizing teaching tasks, you must remember that not all tasks will carry the same weight as others. Take a comprehensive look at your to-do list and evaluate which tasks are crucial, which ones can be deferred, and which can be delegated to others. To assist you further in effectively prioritizing your tasks, here are a few additional tips to consider.

Implement a Ranking System

While you may think that every task requires your immediate attention, it is likely this is not the case. Keep in mind that you have the power to manage your own time and decide when to address various tasks. If you’re completing a task and someone requests your assistance, take a moment to consider whether it truly demands immediate attention or if it can be postponed until you finish your current task.

Often, students may implore your immediate attention, making you feel compelled to drop everything and attend to them immediately. However, it is not necessary nor advisable to do so. Instead, pause and evaluate the significance of the task in question. Maintain an ongoing list of your tasks, organized according to their importance. You can easily create such a list by folding a sheet of paper in half and labeling the left side as “Important” and the right side as “Can Wait.”

Prioritize Your Tasks to Identify What’s Urgent

There will always be that “one thing” that demands your immediate attention as an educator. Your objective is to determine which task is the most important priority and tackle it each morning when you arrive at school. Completing this task first will diminish the perceived importance of other items on your list, while also instilling a sense of accomplishment in knowing that you have fulfilled a significant obligation.

Enhance Productivity through Task Grouping

You can increase your productivity and efficiency by grouping tasks together. For example, when your students submit their spelling tests, it is helpful to grade them collectively rather than sporadically throughout the day. The most effective approach to increasing efficiency is to allocate specific blocks of time during your school day dedicated to focusing on specific tasks one at a time. For instance, after lunch, when your students are engaged in activities like art, gym, or computer lab, you can utilize this time to grade papers, respond to emails, or prepare lessons. Once you complete one task, you can move on to the next, steadily checking off items on your to-do list.

Remember, you have control over your actions. If you want to ensure that your tasks are completed at school, allowing you to enjoy your social life at home, it is crucial to finish them during school hours. This means that if you encounter interruptions while working on a task, you have the authority to politely request the person to “wait a minute” until you finish your current task. This approach isn’t impolite; it is simply a means of maintaining efficiency.

Limit Working After School Hours

Make an effort to accomplish your tasks within school hours, avoiding the need to take work home. You can achieve this by designing a well-structured schedule and allocating specific time slots for each task, maximizing your productivity during work hours. Staying organized is key especially when utilizing technology to streamline tasks, such as utilizing apps and computer programs which can save you valuable time. Additionally, collaborating with fellow teachers and delegating non-urgent tasks to assistants or support staff can further enhance efficiency and free up more time for your personal life outside of school.

Learn to Say No

Prioritize your well-being and establish a work-life balance by learning to just say no! When additional commitments arise, think about if they will align with your current responsibilities and future goals. If you feel they do not, politely decline and communicate that you will help with the next task because you already have too much on your plate. Learning to say no to non-essential tasks or responsibilities doesn’t make you a bad person, it just helps you to create a healthier work-life balance.

Prioritizing teaching tasks will help you cultivate a rewarding social life outside of the classroom. By implementing a ranking system, grouping tasks together, limiting taking work home with you, and learning to say no to additional responsibilities, you will effectively create a healthier work-life balance.

Educators never stop learning; check out our available graduate degree programs  to hone your skills and promote lifelong learning and academic excellence.

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Why Teachers Need Regular Self-Care

Educator stress levels have skyrocketed since the start of the pandemic and have not yet made a recovery. That is why it is critical for teachers to find a way to incorporate regular self-care (I know, it seems like just another thing to put on your plate). But without this designated time in a teacher’s schedule to destress, ground themselves, and do things they love to do, teacher burnout is only going to continue.

If you are an educator, think about how good it feels when you are on a holiday or summer break. What if you could take some of those moments and feelings you experience during your time off and sprinkle them throughout your regular schedule? How might that change your work/life happiness? Below we will discuss some self-care ideas that may help you get started on giving yourself back the time you need to be the best educator (and maybe even person) you can be.

Teacher Self-Care Ideas

The school year for teachers is full of demands, due dates, and expectations. Teachers feel controlled by alarm clocks, and their personal goals and love for hobbies may need to be set aside during the school year. Teachers must avoid this thought, invest in self-care and wellness as soon as the first day of school, and create a sustainable habit that can be carried through the entire school year.

Self-care and wellness practices can include healthy eating, exercise, meditation or positive self-talk, and much-needed sleep. Each of these factors needs time and self-discipline. Practicing and prioritizing these habits before returning to the classroom for a new school year is important. If a teacher prioritizes their own wellness, it will be easier to carve out before the school day begins or after the school day ends. Once these habits have become second nature, the teacher will easily make the necessary time to continue to feel good. Healthy self-care brings peace and positivity to a teacher’s emotions, allowing the teacher to feel good with planning, teaching, and inspiring students in the classroom.

Many teachers have grade-level partners to plan with, discuss students’ concerns, share teaching ideas, and support one another each day. A teacher’s teammates can also encourage one another to maintain personal goals or join one other in various self-care activities, developing accountability for necessary self-care.

Set and Maintain Boundaries 

This first idea may not be what you were originally thinking of “self-care.” It is an important one to start with. One exercise that you might find valuable is using when-then sentences. This can help you set and maintain boundaries. “When I finish calling William’s mom and grading the math tests, then I will leave for home,” or “When I enter the classes most recent spelling grades, then I will take a quick stretch break and say hi to my coworker.” Visual reminders of your when-then sentences can help you remember what your boundaries are, and help you not try to “push through” the endless piles of work that seem to hit teachers’ desks far too often.

Move your Body

Many of us have heard that moving helps release good endorphins that improve one’s mood. Oftentimes we think of this when it comes to going to the gym or heading out for a run. But did you know that even the littlest movement breaks can have so many positive benefits for your body? According to Daniel Lieberman, a professor in the department of human evolutionary biology at Harvard, “The more we study physical activity, the more we realize that it doesn’t really matter what you do,” Lieberman says. “You don’t have to do incredible strength training to get some benefits of physical activity.”

Have five minutes? Walk up and down that flight of stairs five times. Have 10 minutes? Walk around the block while listening to your favorite soundtrack or podcast. Feeling way too overwhelmed with the amount of student work left to be graded? What about reading through your students’ essays while pacing the classroom or commenting on their seesaws while walking around your neighborhood? Movement is movement, no matter how small.

Connection

Is it just me or does it get harder and harder to stay in touch with people as we age? One would think that with how immediate technology has made our lives, it wouldn’t be hard to send that text or leave that voicemail, but for some reason it just is. Why not make your self-care goal one that strengthens your connections? Make a goal of connecting with one friend or family member every week. Maybe that means sending a “Hello, just saying hi,” text. Or maybe it means setting aside that 30 minutes you have scheduled for your self-care walk to double dip with calling a friend. Other, simpler ideas? Leave a sticky note on your fellow educator’s desk saying, “You are doing a great job!” Making others feel good helps us to feel good too.

Meditate 

It can be very hard to quiet one’s mind after a long day at school. But sometimes this is just what one needs to leave work at work, ground themselves, and destress. Taking time to meditate can help connect yourself back to your essence, purpose, and meaning. Not sure where to start? There are hundreds of mediation apps available including Headspace, The Mindfulness App, and Calm. If meditation isn’t for you, something as simple as reading right before bed can also be another simple and extremely effective way of clearing one’s mind and getting a restful night of sleep.

After a full day of managing a classroom, teaching students, and gearing up for the next day, a teacher can benefit from a self-care activity to provide necessary fuel to do this all over again. There are many ways to put your school responsibilities aside at the end of a school day or prioritize before arriving at school.

• Brisk walk outside or on a treadmill
• Listen to instrumental music
• Sit quietly and meditate
• Play with a pet
• Participate in a yoga class
• Read
• Create: needlepoint, embroidery, paint
• Go out to dinner with friends
• Sit outside on a beautiful day
• Listen to podcasts
• Go for a run or bike ride
• Go to bed early
• Exercise
• Talk to a good friend
• Watch television

All of these self-care options can only be effective if selected by the person and completed naturally and with little effort. Self-care should not be a demand but an enjoyable activity that allows the teacher to relax.

Teaching is a challenging profession that is not the same every day. It is important for teachers to incorporate self-care every school year to maintain the demands of the enormous responsibility for teaching young minds every day. Without self-care, a teacher risks early career burnout and contemplation of a different career. Self-care routines provide an ability to build a healthy work/life balance for teachers. When teachers feel relaxed, supported, and appreciated through regular self-care choices and other school-related support, teachers become more dedicated to their teaching journey along with developing an interest in making the career lifelong.

Educators never stop learning; check out our available graduate degree programs  to hone your skills and promote lifelong learning and academic excellence.

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When those we mentor daily fall short of the goals that have been set before them, it is easy to take the entire blame on oneself. This attribute of educators can be beneficial in growth but can also be very detrimental to the educator who focuses too much on the failures and rarely celebrates the victories.

Self-compassion, by definition, is the process of turning compassion inward. Teachers by nature, are compassionate toward their students, their parents, and co-workers. Being compassionate in the educational workplace is critical to the success of the student body we work with. But just as important as compassion toward others is, self-compassion is just as important in guarding ourselves from inevitable teacher burnout.

Self-Compassion: An Agent in Preventing Burnout

As discussed above, we, as educators, are often our own worst enemy. We need to accept responsibility when we “blow it.” It is important to be honest with ourselves when we miss the mark by not emphasizing critical parts of teaching enough. We must realize when we have been too harsh and work diligently to correct where we have fallen short.

We should always strive to correct shortcomings. But we must also learn to realize we are human beings. We must acknowledge and embrace that we are a life-long work in progress. And yes, believe it or not, we are not perfect! We need to embrace our own mortal selves, be open and willing to correct those shortcomings and move forward in the belief that tomorrow is another day, and we are going to be better tomorrow. Then, with that said, put it in the rearview mirror, and enjoy life and the gift that you are to the world. Educators are wonderful people, and as an educator, you are just that. Take the passion that makes you what you are and move forward toward better times.

A good educator is going to be honest with themselves. But, after being honest and resolving the problems and the “fixes” to implement, one should remind themselves that they are good, and good for their students. The heat of the battle of a typical school year can and does weigh on educators. Remember to be gentle with yourself as you evaluate. Think of what you would say to a fellow teacher that is struggling with what you are going through. Take care of yourself. Give yourself a break. Wake up tomorrow with a resolve in your heart to be better than you were today. And sometimes look back and be willing to laugh at yourself; as the “Frozen” teaches us: let it go!

Ways to Practice Self-Compassion

As we consider ways to show self-compassion to ourselves, consider some self-compassion exercises to help yourself.

• Be self-aware of how your talk to yourself or about yourself in a negative way (self-talk). When you realize that you are being negative to yourself, try to stop ASAP and practice mindfulness. A person can honestly self-evaluate without being negative toward themselves.
• Consider how you would treat a friend, family member or co-worker going through the same thing. Would you go in and berate them, and tell them how terrible they are? Would you condemn them forever and suggest they leave the teaching profession immediately? Or would you show compassion to them, and help them through the difficult time? Would you help them resolve the issues and help them to come out on the other side better than they were? Of course, most of us would gladly help others out and try to build them up. With this said, do the same thing for yourself and your self-esteem.
• Find ways to decompress that work for you. Anyone can tell you what they would do, but finding those things that work for you is important. Maybe it is alone time, or family time, or hobbies that take your mind off the strife of daily life and your profession. Whatever it is, strive to identify those things that help you to feel good about yourself. Life does not have to be dedicated to personal improvement 24/7. Sometimes we need to just let go and be what we want to be for a little while.

Education can be tough. Many aspects of the awesome responsibility that God has given us are oftentimes difficult to work in. But the truth is, if we stay true to ourselves, we can and will grow in the wonderful profession, and along the way children will grow and thrive under our guidance. Be good at what you do, but when you aren’t show self-compassion and be ready tomorrow for another day in the greatest occupation a person could ever desire to be a part of.

You are an educator because you are called to be an educator. Just remember even educators struggle sometimes. Just don’t let your struggles defeat you. Instead, let your struggles become your strengths. Our children are counting on you, so be the best for them by taking care of you first. Finally, be thankful for this opportunity you have, embrace it. Your students will love you for it.

Teachers never stop learning; check out our available graduate degree programs  to hone your skills and promote lifelong learning and academic excellence.

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They must also value teachers’ contributions, reduce teacher workload, offer professional development opportunities as well as provide support for mental health. By investing in these areas, educators can feel empowered, engaged, and motivated to make a meaningful impact on the lives of their students.

Here are five ways schools and administrators can provide support for teacher well-being:

Promote Work-Life Balance

Promoting work-life balance is an essential strategy for building teacher well-being. Teachers often have demanding workloads which can make it challenging to maintain a healthy work-life balance. By promoting work-life balance, schools and district leaders can help teachers prioritize their physical and mental health, reduce stress, and improve their overall well-being. Teachers can maintain a healthy work-life balance by setting boundaries between their professional and personal life.

This can involve taking breaks, delegating tasks, or prioritizing self-care activities. Additionally, schools can provide resources such as flexible scheduling or support, such as mental health services. They can also help by creating a school environment that supports work-life balance where teachers can feel empowered to take care of themselves, their families, and their students.

Recognizing and Valuing Teachers’ Contributions

Acknowledge their accomplishments is a great way to empower teachers and build their overall well-being. Acknowledging the hard work and dedication of teachers can boost their morale and well-being. Research shows that when you increase teacher empowerment, you also increase teacher morale, and when teachers are happy, they tend to be more productive.

Whenever possible, administrators can show appreciation through simple gestures, such as a thank-you note, public recognition such as a ceremony, over the loudspeaker in front of the entire school, or in a staff meeting or luncheon. When in doubt, deliver praise and recognition to improve teacher confidence and overall well-being. Additionally, involving teachers in decision-making processes can also make them feel valued and respected.

Limit Teacher Workload

Addressing teacher workload is the first step to improving teacher well-being. Teachers are often expected to balance a multitude of tasks and responsibilities, such as planning lessons, grading assignments, attending meetings, and communicating with parents. When teachers are overloaded with work, it can lead to feelings of burnout or stress, as well as dissatisfaction with their job. Think about what is expected of teachers and try and reduce any unnecessary workload. By reducing the workload, teachers can have more time to focus on essential tasks, such as providing individualized instruction or building relationships with their students.

Additionally, limiting teacher workload can promote work-life balance, allowing teachers to prioritize self-care activities or spend time with their families. Evaluate ways to limit how much a teacher has on their plate. Try gathering staff and asking them to assess their workload. Then take that information and come up with a plan that is beneficial to all. When teachers feel supported and valued, they are more likely to experience a sense of fulfillment and purpose in their work, leading to increased job satisfaction and improved overall well-being.

Invest in Staff Development

Invest in teachers by providing them with professional development opportunities, such as workshops or training sessions, this can help teachers build new skills and enhance their expertise. It can also lead to a sense of professional fulfillment, increased confidence, and improved job satisfaction. Professional development can also provide teachers with a sense of community and support, allowing them to collaborate and connect with colleagues who share similar interests and goals.

By investing in your teachers, you can create a culture of continuous learning, where teachers feel valued and supported, leading to improved teacher retention rates and better student outcomes. Additionally, research shows that teachers can spend upwards of $1,000 a year out of their pocket on school supplies and materials. Fight for a larger budget and give your teachers access they need and the materials they need to teach their students and do their job to the best of their ability.

Provide Support for Mental Health

Teachers can experience high levels of stress and burnout, which can have a major impact on their mental health and overall well-being. Providing access to mental health resources, such as counseling services, can provide teachers with a safe space to discuss their concerns, receive guidance, and learn coping strategies. While implementing mindfulness training or workshops can help teachers manage stress and reduce feelings of burnout. Additionally, educating teachers on mental health can help them recognize and address their own mental health needs, as well as support their students’ mental health as well.

In short, if you want to improve a school’s overall performance then you must pay close attention to your staff’s well-being because teacher well-being is critical for creating a positive and sustainable learning environment. By implementing these strategies and supporting teachers in their personal and professional lives, you can help to reduce stress and burnout and improve job satisfaction and retention rates.

Teachers never stop learning; check out our available graduate degree programs  to hone your skills and promote lifelong learning and academic excellence.

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