Teacher Self-Care
Key Terms
Collectiveism: An emphasis on collective, rather than individual, action or identity.
Individualism: An emphasis on individual, rather than collective, action or identity.
Fruitfulness: The quality of something conducive to an abundant yield; a qualitative measure of value.
Independence: Astate of separation in thoughts or action.
Interdependence: The state of being mutually dependent; reliance upon one another for survival.
Productivity: The effectiveness of productive output; the rate of output per unit of input; a quantitative measure of value.
Radical: A way to describe that which relates to or addects the fundamental nature of something; comprehensive or thorough.
Relationality: An expression of connectivity; of or arising from kinship.
Physical Well-being
Health markers:
Medical and preventative care
Good nutrition
Exercise and movement
Maintaining a healthy diet
Personal responsibility for bodily health:
Getting enough sleep
Avoiding self-destructive habits
Knowing your body's limits and warning signs
Mental Well-being
Intellectual wellness:
Keeping the mind positive, alert, active, and stimulated
Curiosity and lifelong learning
Nurturing creativity
Social wellness:
Communicate effectively
Participate in rewarding interpersonal relationships
Prioritize others' welfare through community engagement
Emotional Wellness
Investigating how personal values and beliefs inform decision-making
Personal practices such as breathing exercises, meditation, or prayer
Exploring concepts like acceptance, healing, and self-worth
Prioritizing relaxation and rest
Stress
We derived the word "stress" from a Latin word, strictus, which means "drawn tight." Stress- your body's way of responding to demands- often manifests in the body as physical tension, pain, and tightness.
All animals have a stress response, which evolved as an intelligent, natural "fight-or-flight" reaction to potentially harmful situations.
When you face a dangerous situation, you body automatically recalibrates to increase oxygen and the hormone adrenaline: your pulse quickens, you breathe faster, and your muscles tense.
Although the majority of modern stressors are more psychological or emotional, the body still reacts to stress in the same way that it responds to a physical threat.
With chronic stress (when external and internal factors constantly trigger automatic stress responses not needed for immediate survival), effects on the body include greatly lowered immunity and dysfunction in the digestive, exvretory, and reproductive systems. Chronic stress can also manifest as sleeplessness, irritability, anger, and a depressed mood. People under chronic stress are more prone to infections, and vaccines can be less effective for them, for example.
Generational Stress
Stress can also have generational effects.
Studies show that environmental stress can promote the transgenerational inheritance of disease (Skinner, 2014).
We can inherit stress.
Observations suggest that ancestral environmental stress may be a component of disease in the current population.
We can pass down stress to our descendants.
Stress experienced during a person's lifetime often correlates to stress-related problems in that person's offspring (and even in the offspring's offspring).
One study showed that ancestral stress promotes biological inheritance of disease in great-grandchildren (Gaisler-Salomon, 2014).
Chronic Stress
According to the National Institute of Mental Health, the changes in health caused by chronic stress may be hard to notice at first (2017).
Because the source of stress may be constant or inherited (as opposed to acute or immediately traumatic), the body does not know when to return to normal functioning.
Over time, continued strain on the body from routine stress may lead to serious physical and mental health problems, including the following (National Institute of Mental Health, 2017):
High blood pressure
Diabetes
Depression
Anxiety disorders
Exhaustion and burnout
Stress on Educators
In 2014, Gallup's State of America's Schools Report showed that nearly half of all American teachers reported having a lot of daily stress (Klein, 2014).
Of 12 professions surveyed, "teachers were least likely to report feeling like their 'opinions seemed to count' at work" (Klein, 2014, para. 3).
Seventy percent of K-12 teachers surveyed also reported that they "do not feel engaged in their work" (Klein, 2014, para. 2).
Teacher Self-Care
"Self-care is not self-indulgence. Self-care is self-respect" (Day, 2020).
You have a lot on your plate. However, when you operate from a place of exhaustion or pain, you are not living as fully or effectively as you could be.
By focusing on realistic strategies for incorporating self-care, you give yourself bite-size opportunities to improve your daily functioning.
Understanding yourself in relation to others- which encompasses your responsibilities to those people- can help you define an action plan for self-care that respects the various identities you assume in society.
Ask yourself:
How can you prioritize self-care while performing your job to the best of your abilities?
Does your environment allow for this?
A sustained practice of self-care can also inspire you to continue teaching longer than you might have otherwise, increasing your professional longevity and resilience and helping to prevent burnout.
In Summary
Self-care involves attending to physical, mental, and emotional wellness. Stress of all kinds can lead to negative effects on teachers and students, and place teachers at risk of burnout. To combat stess and prioritize self-care, teachers should view stress as a collective, rather than as an individualist idea. Stress is impactful both to and outside of us, and in an interdependent society, self-care should be prioritized as a critical element of professional life.
Books to Read
Articles to Read
Videos to Watch
Emotional First Aid, by Guy Winch
Resources to Learn More
Tools to Utilize
References
Baggini, J. (2016, February 8). What Is the Self? It Depends. Opinionator. http://opinionator.blogs.nytimes.com/2016/02/08/the-self-in-east-and-west/?_r=2
Day, J. (2020). Living the life unexpected : 12 weeks to your plan B for a meaningful and fulfilling future without children. Bluebird.
Gaisler-Salomon, I. (2014, March 7). Opinion | Inheriting Stress. The New York Times. https://www.nytimes.com/2014/03/09/opinion/sunday/can-children-inherit-stress.html
Klein, R. (2014, April 9). American Teachers Feel Really Stressed, And It’s Probably Affecting Students. HuffPost Canada; HuffPost Canada. https://www.huffpost.com/entry/gallup-education-report_n_5119966
Skinner, M. K. (2014). Environmental stress and epigenetic transgenerational inheritance. BMC Medicine, 12(1). https://doi.org/10.1186/s12916-014-0153-y
Venet, A. S. (2014, December 21). 7 Self-Care Strategies For Teachers. Edutopia. https://www.edutopia.org/discussion/7-self-care-strategies-teachers
Zakrzewski, V. (2012, September 11). How Self-Compassion Can Help Prevent Teacher Burnout. Greater Good. http://greatergood.berkeley.edu/article/item/self_compassion_for_teachers