Hello! Welcome back 🙂 While my previous post walked parents through creating a schedule for their littles, this conversation is designed for all of my teacher friends.
· Spring Has Sprung ·
Spring flowers typically signal a rebirth and coming back to life, yet it feels like life is only continuing to shut down. Sure, the global pandemic led to the closing of your physical classroom, but as you and I both know, teaching never ends! As you grapple with and adjust to these new ways of educating your students, the end-of-year teacher burnout has probably taken on a whole new level of meaning.
Now, more than ever, it is especially important that we take a step back, breathe (do it with me, inhale… and exhale…), and make time for ourselves. As teachers, we have a tendency to want to give 100% to our students all the time. I get it. I am one of those people. There are times, however, when we can actually give more by first giving back to ourselves. Now is one of those times.
· Losing Steam ·
As you shift to remote instruction, have you been experiencing feelings of sadness, helplessness, exhaustion, disconnection, continuing stress, or uncertainty? You should know that all of these feelings are valid, but you may be experiencing burnout. Teacher burnout is becoming an increasing issue in education as teachers face pressures from the public, high-stakes testing, and school districts, while striving to optimally serve their students. Currently, the rapid shift to online instruction is likely an additional source of stress. While you have limited control over these outside demands, you do have the power to make your own lifestyle choices.
· Rest and Relaxation ·
As strange as it may sound, relaxing does not come naturally to everyone. I personally try to fill my schedule to avoid the awkward feeling of having nothing to do. Whether you have mastered the art of relaxation, or you are forcing yourself to take a break like me, here are some strategies for promoting your mental health and preventing burnout during these uncertain times:
- Be active: Go for a walk or run, dust off the weights, kick a ball around with your family, or dance! Any form of exercise will take your mind off the school work and restore your energy.
- Play games: Games are a perfect way to relax and bond with family. You can even get everyone together virtually for games such as Yahtzee and Scattergories.
- Try yoga: Yoga has been found to alleviate stress by combining physical poses with breathing exercises and meditation. You can get started with some of these exercises.
- Embrace music: Music has a healing power and provides an outlet for emotional expression. Make music, listen or sing along to your favorite songs, or check out one of the many virtual concerts taking place. Who knows, maybe your favorite band is scheduled to perform live in your house!
- Chat with friends and family: Zoom, Google Hangouts, Skype, FaceTime, the options are endless. Remember, we can and should stay connected with people who matter during these times of physical separation.
- Write: Writing can help declutter your brain and release some of the stress you experience. You may want to write in a private journal or publicly on a blog. Wix Sites and Google Sites are two free resources you can use to start your own blog. If you are just looking for a personal outlet, gratitude journals can also help foster a positive attitude.
- Laugh: They say laughter is the best medicine, and it actually relieves stress and improves your mood. Watch a funny movie, read entertaining books, or find something else that makes you smile!
- Sleep: You may find it difficult to stick to your normal bedtime when school no longer starts at 8:00 a.m. Try to follow a schedule that allows for seven to eight hours of rest, as this helps your brain function optimally and ensures that you feel refreshed in the morning.
I included my personal favorites above, but these websites have additional activities you may want to try:
· Now What? ·
Now that you have made your way through the post, is your first thought “Okay, so what am I teaching tomorrow?” If so, I suggest you think again. In the long run, we will not be able to give our all if we overlook caring for ourselves. This time of overwhelming newness is the perfect opportunity to create a lifestyle change. Try something that will restore YOU. The light is all around us, we just have to learn to let it in.
· References ·
Drolette, E. M. (2020). Strategies for Preventing Teacher Burnout in Early Childhood Education. Exchange (19460406), 252, 40–42.
Harteneck, P. (2015, October 27). 9 ways you can improve your mental health today. Psychology Today. https://www.psychologytoday.com/us/blog/women-s-mental-health-matters/201510/9-ways-you-can-improve-your-mental-health-today
Harvard Health Publishing. (2009, April). Yoga for anxiety and depression. https://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression
McCarthy, J. (2020, April 10). Prioritizing self-care while working from home. Edutopia. https://www.edutopia.org/article/prioritizing-self-care-while-working-home
National Institutes of Health. (2013, April). The benefits of slumber: Why you need a good night’s sleep. News in Health. https://newsinhealth.nih.gov/2013/04/benefits-slumber
National Institutes of Health. (2018, December 10). Emotional wellness toolkit. https://www.nih.gov/health-information/emotional-wellness-toolkit
Provenzano, N. (2016, May 16). Stop, drop, and roll with it: Teacher burnout prevention. Edutopia. https://www.edutopia.org/blog/roll-with-it-burnout-prevention-nicholas-provenzano
Suh, R. (2019). Teacher Burnout. Salem Press Encyclopedia.
Tams, L. (2013, October 15). The role of music in stress management. MSU Extension. https://www.canr.msu.edu/news/the_role_of_music_in_stress_management
Tapp, F. (n.d.) Teacher burnout: Causes, symptoms, and prevention. Hey Teach. https://www.wgu.edu/heyteach/article/teacher-burnout-causes-symptoms-and-prevention1711.html
University of Michigan. (n.d.) Ten things you can do for your mental health. https://www.uhs.umich.edu/tenthings