At TeacherVision, we wanted to prioritize our teachers' well-being, mental health, and physical health by providing practical resources to emphasize the importance of self-care and self-compassion. Sometimes, it seems as though work/life balance is a myth, especially in these years after the pandemic when the to-do lists feel longer than the school year.
While trying to achieve "balance" can create its own kind of stress, here are some self-care tips, self-care strategies and self-care activities that can offer support to yourself or your loved one who is a teacher.
Maintaining Healthy Habits
One of the best and simplest things you can do to begin your healthy habit journey is to start with water. According to lay literature, 75% of Americans are dehydrated. Dehydration can lead to dizziness, confusion, inability to focus, dry mouth, and exhaustion. While none of these symptoms are ideal for anyone, they're particularly detrimental in the classroom. So starting with proper hydration is an easy first step. What could be even better is committing to up your water intake with another teacher-friend in the building; that way, you can cover each other's classes for more frequent bathroom breaks.
Working exercise into a teacher's schedule seems like an impossible feat. But you don't have to join a gym or wake up at 4 a.m. to move your body. There are plenty of ways to work some movement directly into your school day. Prep periods are given to catch up on grading, lesson planning and other school-related activities, but begin with one or two days a week where you schedule time to move your body instead. Use the school track if you work at a high school, walk around the neighborhood, or in cooler weather, walk around the building. You'll find that in moving your body and getting fresh air during the day, your focus has improved – which may make for less work during your prep period.
Eating breakfast lifts your mood and builds your immune system; both things teachers need. Try to eat at home before coming to school if you can, but if you have to, set a timer for at least 15 minutes before school begins to enjoy your food, check in with yourself and allow a slower start to your day at your desk. Food is fuel, and you will need to practice self-care in this way to be fueled up for the day ahead.
Related resource: 9 Self-Care Tips for Teachers eBook
"It can be hard to ask for help when we need it, but chances are your colleagues are struggling, too."
Balancing Time and Mindfulness
Sometimes it feels like there's never enough time to do what we need to be happy and healthy. But often, all it takes is establishing routines to grab back the reigns of balancing and being mindful of our time.
Working mindfulness into your morning routine is the easiest place to start. While you make coffee or lunches in the morning or while you're in the shower or getting dressed for the day, repeat some positive affirmations, do some deep breathing exercises or listen to the many self-care podcasts or soothing playlists available. There is no disruption to your original routine; therefore, it takes up no more time.
Similarly, your evening routine can also be modified with mindfulness in mind without adding additional time. A hot bubble bath, a walk around your neighborhood or even a few minutes to read a book you've been meaning to get to can do wonders in alleviating the day's stressors. Just make sure it's nothing work-related. Self-care matters and, when done mindfully, can be done with minimal time commitment.
"Self-care matters and, when done mindfully, can be done with minimal time commitment"
Stress Management
Even the best-laid self-care plan can be thwarted by unforeseen circumstances at work. So, what do you do when that happens?
Ask first, "Who can I ask for help?" You're not an island, even though being in a classroom all day can easily lend itself to feeling that way. It can be hard to ask for help when we need it, but chances are your colleagues are struggling, too. Ban together to plan curriculum, divide the lessons according to grade or section, have grading parties, and share resources and materials. Maybe your school's culture isn't very supportive of collaboration- be the first to pioneer the idea! Offer your classroom as the meeting spot. Join forces to simplify your work life, which will ultimately manage your stress- and others. It takes time, but fostering a positive working environment is possible.
Clear communication is essential for stress management. If you're having trouble keeping up with your responsibilities due to stress, talk to your supervisor about it. Teachers are humans, not machines, and sometimes we're unable to function as we had before. Never be afraid to vocalize your needs and ask for accommodations. The ability to communicate is critical to proper teacher self-care.
Teachers are known for taking on too much. They see a need, and they rush to fill it. It's time to calculate your needs into the equation by setting boundaries and holding to a line about taking on anything else outside your contracted work day. There will be a time when you are healthy and free enough to coach basketball or volunteer for the school play again, but this is the season to prioritize rest. Your own body and your students will be grateful you did.
If these insights and tips resonate with you, you'll love our self-care teacher's hub.
TeacherVision Talks- Free Self-Care Video Workshop for K-12 Teachers!
Our new series of on-demand video webinars where our self-care experts will offer more practical solutions in these key areas to promote teacher well-being and, ultimately, improve teaching and learning for all.
Videos will be live on TeacherVision from November 15 - 17 and then available to download in your free time and watch whenever it fits into your newly scheduled evening routine. Register here for TeacherVision Talks updates.
