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Set and Maintain Boundaries
Set and Maintain Boundaries
As educators we are often thinking of others. It is important to take time for yourself. We often use visual schedules to help our students remember their routine. Those same tools can help you set a routine for self-care. You might write, “During my break I will take a 5-minute walk or I will do a breathing technique.” Put your schedule where you can see it, like a desk. This will help you take time for yourself daily.
Create a Structure and Routine for the Day
Create a Structure and Routine for the Day
Daily routines help us stay focused and organized. Setting up predictability into your schedule will help you prevent and combat burnout. Try making the following changes to your daily routine: Stick to a morning routine. Avoid hitting the snooze button. Take periodical breaks throughout the day. Schedule time to be alone. Take note of one important thing you’re grateful for. Stop work at the same time every day.
-Therapy group NYC
Acknowledge Moments of Gratitude or Joy
Acknowledge Moments of Gratitude or Joy
Look for moments of joy and connection and hold on to them. Try writing down humorous moments, something that made you smile, or something you’re thankful for. You can write these moments in a journal or jot then down on a note to put near your work station. You can also share these moments with your students and ask them to share their own.
source: understood.org
Reflect on Your Feelings and Needs
Reflect on Your Feelings and Needs
It’s important to recognize and name your emotions. When you’re aware of a new feeling, take a moment to reflect:
Name the feeling and why you may be feeling that way.
Think about what you might need at that moment and in the future.
For example, you might say, “I’m feeling overwhelmed because there is a lot of new information about how my curriculum will change. I need a five-minute break. Then, I need to write down my questions and identify a person on my team who I can problem-solve with.” You also may want to schedule a time in your day to reflect on your emotions and needs. Journaling, art, music, and other creative outlets can help you process how you are feeling.
Recognize What is and isn't in Your Control
Recognize What is and isn't in Your Control
With a rapidly changing world and the sudden shift in how you teach, it can seem like there are more questions than answers. This can cause worry and anxiety. One way to gain perspective is to recognize what is within your control and what isn’t.
For example, you might be learning how to meet the needs of your students who learn and think differently. One thing in your control is the ability to review your students’ 504 or special education accommodations and think about how to apply them. Remember there are people on campus that can help you, like your school psychologist, school counselor, or administrator.
Consider using a simple T-chart to write down what is and isn’t in your control.
source: understood.org
Use Self-Care Routines Throughout Your Day
Use Self-Care Routines Throughout Your Day
Starting and ending your day with self-care practices can be very helpful. For example, you might start your day with a guided meditation and end your day with exercise. But it’s important to look for small ways to take care of yourself throughout your day. Consider trying this deep-breathing exercise for teachers as a midday break. You can explore this self-care infographic for more ideas.
No matter which self-care practices you choose, remember to use them throughout the day. Stop to reflect on your feelings when you’re upset. Pay attention to self-talk. Can you talk to yourself the way you would talk to a friend? Remind yourself what is in your control when you’re anxious.
source: understood.org
Attend to your Physical Self-Care
Attend to your Physical Self-Care
This includes getting adequate sleep and taking breaks during the workday. Many people use exercise for stress reduction, even taking walks or bike rides, which can help calm the physical body. Eat healthy foods and limit the use of alcohol or other substances, which can interfere with sleep, and should not be relied upon to help cope or relax. Turn off electronic devices to reduce the blue light interference with your sleep. Use stress management techniques such as using yoga, deep breathing, calming self-talk, or soothing music.
- source: National Association of School Psychologists
Maintain Social Connections and Focus on Social Care
Maintain Social Connections and Focus on Social Care
People are by nature social creatures. Social connections are important. Our relationships with family, friends, coworkers, and community members can have a major impact on our health and well-being.
When people are socially connected and have stable and supportive relationships, they are more likely to make healthy choices and to have better mental and physical health outcomes. They are also better able to cope with hard times, stress, anxiety, and depression.
There are many things that create social connectedness. The amount and quality of our relationships matter, as do the various roles they play in our lives.
-source: CDC
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