Inspiration and resources for balance before burnout

Bringing The Outside In

Posted By Melissa

  Sometimes when we are craving nature, we are not able to get out of doors for a walk or hike.  What can we do to fulfill this need?  Why not bring the outside in?  Here are 6 ways.

1. Cut Flowers

This needn't cost a lot.  A cut boquet from a grocery store or from a field of wildflowers can suffice.

2.  The Grass Is Always Greener

Primary grade teachers know how easy this is.  Fill a pretty container with potting soil, cover with grass seed, and water.  You can have the best lawn in the neighborhood right in your classroom or office.

3.  Sand Gardens

You have probably seen the zen gardens with white beach sand to "play" in.  Add some pretty stones, shells or a mini rake for your very own sandbox.

4.  Bird Calls

CD's of bird songs, bubbling brooks, or crashing waves are another way to bring the outside in.  There are now several apps that you can even download on an ipod, ipad or phone.

5.  Water Fountains

The sound of water is soothing and a desk fountain can help alleviate dryness of school airconditioning or heat.

6. Outdoor Trophies

Momentos from a day outside or a great vacation can remind you of the pleasures of nature.  A pretty stone, piece of driftwood, cut branches or even pine cones, can be enough to muster up memories of a different season.

5 Ways to Enjoy A Brisk Walk

Posted By Melissa

Walking briskly at least 3 times a week is a great way to release the chemicals helpful for stress relief, while also building your health and well-being.  No matter what time of the year, or what type of climate you live in here are 5 ways to enjoy a brisk walk.

1.  Trailblazing

Look for a local trail or walking path to hike out of doors.  Bring water and snacks and be sure to protect yourself from the elements with bug spray and sun block.

2.  Climb your way to the top

Weather bad or don't have time to go somewhere to get your walk in?   Bring your sneakers to school and do your walk in the building.  Stairs can add a great challenge and inside the school you are safe from the weather and whatever else may be lurking outside.

3.  City Sidewalks

If you don't live near a trail or are looking for a change of scenery, walking through a city can be just as invigorating.  The Freedom Trail in Boston, for example, offers a great adventure in history and culture, while offering great opportunities for people watching.  The city has it's own nature sightings, so keep your eyes open.  You'll be surprised where it pops up.

4.  Sandy Toes

If you are lucky enough to live near the ocean or another body of water, try a bare foot walk in the sand.  Getting are feet wet and sandy can help us to feel grounded.

5.  Getting Caught in the Rain

Go back to your childhood.  Throw on a rain coat or poncho and enjoy the peacefulness of a rainy stroll.  Puddle jumping is optional.

Personal Retreat – Preparing for the launch

Posted By Melissa

The secret to a successful retreat is preparation and contemplation.  The more you can do before hand, the more relaxed and in the flow you will be on the actual retreat.

Step One: Find your "Why"

My first step preparing for my retreat was to clarify my purpose for the trip.  Was I relaxing, creating, or sleeping? Was I stressed, exhausted, or just stuck?

I needed this trip for some alone time to get my creative juices flowing.  It was important to me that I have time to begin creating my next project for The Whole Teacher and I needed alone time to do that.  For a long time I have wanted to get away to a cottage near the dunes on Cape Cod and write while the winter winds were blowing snow drifts.  Spring in Massachusetts had other plans, to my delight the weather was be beautiful and allowed for some outdoor excursions.

Step Two:  Set your intention

I knew I needed to relax and renew, but I also wanted to balance that with actual work writing.  I wouldn't have considered my retreat a success unless I left with some writing completed and a good solid plan for the future … something I could implement easily when I returned to my busy life.  What is your purpose?  Define it ahead so you are not disappointed if you don't get around to doing what you most wanted to do.  But leave some room for intuition.  Listen to what your soul is asking for.

Step Three:  Select your "Where"

I knew that I had been called to the Cape.  I have been looking online at inns and hotels that seem to meet my needs for location (the dunes) and safety and security of going alone.  I also wanted someplace near some trails or historic locations, even if it rained I could sit and sip coffee in my car at a beach lot while working on some drafts. I also knew that I love driving down historic Route 6A, so part of the treat for me was enjoying the trip itself.  Where would you like to go?  Does it need to be close by?  Is the ride part of your retreat?  Do you want to drive, fly, or boat?  All of this depends on your purpose and the amount of time you have for your retreat.

Step Four:  Decide on your "When" 

I actually started planning on this being a winter get away, but it took me into early Spring.  My "when" was affected by tourist season.  I knew it would cost less and be much quieter in the off season.  I also picked a quiet weekend to be away from family .. no commitments.  What is a good time for you?  How long do you need?  A day, a weekend, a couple of hours?  Even a mini retreat can do wonders if designed well.  

Step Five:  Choose your "What" and your "Won't"

I thought very hard before I left, about what I wanted to do on my retreat.  I wanted silence, nature, nourishing food, and time for creativity.  I also knew what I wanted to avoid …things that would suck up my time:  web browsing that was not specific research, television, top 40 radio, talk radio, too much contact with the outside world.  It was so empowering to set these ahead of time and so much easier to fend off distractions if I went astray.

Step Six:  Pack your "Tools"             

Keep it simple.  I knew that I had a vision of my comfort and packed comfy clothes for lounging, my big terry cloth robe, layers for outside, colored pencils, post-its, markers, and journals for creating, my lap top for posting blogs and research, poetry books, prayer beads,  and note cards for inspiration.

There were also things I knew I did not need to bring: dressy clothes, uncomfortable but fashionable shoes, too many books, etc. 

Your materials should meet your purpose.  Don't bring too much.  Sometimes less is more.

Thinking ahead and following these steps will help you to focus on what's important to you, and alleviate some of the overwhelm we feel when we put such emphasis on the occasion.  Don't forget to leave some room for impulse and adventure if it fits your purpose.   Best wishes!

Personal Retreat – Here I Come

Posted By Melissa

  Have you ever contemplated a personal retreat …  time away from the everyday routines and even the people you share them with?

Last year I went with several women from my church to a monastery in New York nestled on the banks of the Hudson River.  It was a moving and life changing experience.  This year I knew I needed time to myself to connect with my spirit, creativity, and inner voice.  I have been working on newsletters and a new book for The Whole Teacher, but felt stuck and unmotivated.  I needed quiet time alone to reflect.

So much to everyone's surprise I decided instead of waiting for another group retreat, I would create my own.  It was very simple, but not very easy.  I knew I wanted and needed to go alone, but as a mother and wife it was not very natural to me.  At every corner I caught myself almost inviting friends or family to come with me.  When this popped up, I reminded myself of my purpose and tried to let got the feelings of guilt and discomfort that mom's feel even when heading to restroom for alone time.

So here in these blog entries are my journey.  I share with you as a support in your quest for a retreat, and also possibly a retreat of the senses as you read along. 

Let’s get started adding space!

Posted By Melissa

In my last blog entry I chose a Balance Reserve I wanted to build up and examined my "why".  I chose space and looked at some personal reasons it was so important.  I hope you had time to do this for yourself.  If not, please take a look at the last entry before we continue.

The next step to building my Balance Reserve of "Space" is to brainstorm  ways I will build this reserve?

Ways to build my reserves of space:

At school:

• Weed out file drawer of reference files
•  
• Organize student files and file student paperwork
•  
• Clean out desk drawers and toss broken pens, pencils, etc.
•  
• Organize bookshelf
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• Clear out "working file" holder on desk and file those no longer of timely use in file drawer
•  

At Home:

• Clean out bathroom cabinets and toss expired and old shampoos and toiletries
•  
• Organize cleaning materials in closet
•  
• Remove everything from home office that does not belong there
•  
• Bring all office materials, books, files etc down stairs
•  
• Weed out (Recycle, donate or toss) all unwanted materials from home office
•  
• Make a plan for where things belong in office
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• Only put back wanted materials
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• Invite someone to help. (will make it less overwhelming and fun.  Exchange for a room in their home)
•  
• Donate children's table and chair set
•  
• Weed out toy boxes

Now its your turn:

So, what was the Balance Reserve you chose.  What will you do to build up this reserve?

Next step is to move these to a planner page and set a date to complete them.  

I will be sharing this process as I go along so please stay tuned and keep reading.  

Let’s begin the journey to “Balance Before Burnout” by adding “Space”

Posted By Melissa

Step One:  Choose your Balance Reserve for the month

One of the biggest energy zappers at home and at school is clutter.

Therefore, my first Balance Reserve for the year is "space".  This month I will be focusing not only on creating physical space, but also adding space into my schedule.  I truly believe it is important to let go of the old in order to attract the new.  We need to remove what is not supporting our values and goals in order to create positive results in our life.

Step two:  What's your "WHY"?

As I re-energize and refocus myself, I know that I first need to find my "why" for making the changes.  It is helpful to clarify what's important ahead of time, so I can decide what to let go of and what to keep, based on my priorities.  Without a clear "why" I will have a difficult time saying "no" or "yes.  Without a "why" it is much easier to give up when things get difficult. I have chosen to focus on 3 that are important to me as I weed out my "stuff" and my "time".

The first priority for me is family, second is my business and school life, and finally my inner peace and spirituality.  Space is very important for me to be able to flourish in all three of these areas.  

As far as my family, I know that clean open spaces and free time together is important. This gives us the opportunity and space to use our time together in meaningful and memorable ways.  

In my business, organized and open physical space is important in fostering my creativity and the organization of materials and paperwork.  The open space in my calendar is also imperative for creating and communicating with my clients.  

And finally, in regards to my inner peace and spirituality I have found that quiet time in prayer or meditation is very powerful, especially after a very full week running on adrenalin as a mom and counselor of teenagers.  I also feel rejuvenated spending time in clear open spaces.

Take time now to complete these first two steps for yourself.

1.  Choose you Balance Reserve.

2.   Find your "WHY".

Join me next time as I brainstorm ways that I can build reserves of "Space" into my daily life.  This is the next step to building "Balance Before Burnout" using The Whole Teacher Planer & Workbook.

Brockton Public Schools Succeed

Posted By Melissa

The NY Times publish a fantastic article highlighting the success of Brockton High School.  Check it out here. 

The time couldn't have been better, considering the release of  "Waiting for Superman", to show an educational success story.

I have been working in The Brockton Public schools for the last ten years and am well aware how much each teacher, all the way down to kindergarten, has influenced the success of our students.

When people hear I work at Brockton High School, they often look at me and respond with some variation of "Oh, Brockton … that must be tough."  In some ways it is, but not for the reasons they think.  It is challenging, because not a moment goes by in our day when we are not focusing on the success of our students and proving all the doubters wrong.

If I were to share some secrets to our success I would say the same things that were shared in the article … everyone, no matter their subject matter or grade level, has focused on academic success.  Our school-wide initiatives have meant that each of us, including guidance counselors and physical education teachers, are utilizing the same literacy and problem solving strategies and lessons as the rest of the school.  We are all on the same page and showing our students, not only that the strategies are relevant to all areas of their life and learning, but also that we all have an interest in their success and learning.

I was so proud to read this article and look at the pictures of our students, and  in my heart I know that I am very lucky to be a part of something very special!

October’s Expert Call – Danny Koefke author of “How to Survive (& perhaps thrive) on a Teacher’s Salary

Posted By Melissa

The Whole Teacher Institute of Balance & Wellness is launching on September first and part of your membership includes 2 calls a month and their recordings posted in our membership forum.

I am so excited to announce the first "Expert", Danny Koefke.

Danny Kofke is currently a special education teacher in Georgia.  He has also taught kindergarten and first grade before moving into special education.  Danny's love of teaching others and finances led him to write the book "How To Survive (and perhaps thrive) On A Teacher's Salary." 

Danny has been been featured in a number of publications including USA Weekend, PARADE, Yahoo Finance, Instructor Magazine, AOL.com, The Atlanta Journal Constitution, CBS MoneyWatch.com, FoxBusiness.com, The Wall Street Journal, ABCNews.com, Consumer's Digest, Bottom Line Personal, Your Family Today and The Huffington Post.  He has also been interviewed on over 100 radio shows and on numerous televisionshows including The 700 Club, Fox & Friends, CNN, The Clark Howard Show, MSNBC, Good Day Atlanta andThe Daily Buzz.
 

Many people think that figuring out financial matters and investing are difficult and are intimidated by it.  Danny wants to show others that if this school teacher can figure it out then they can too.

To learn more about Danny visit www.dannykofke.blogspot.com. 

MTA Summer Conference 2010

Posted By Melissa

Just finished my presentation to 20 amazing educators at the MTA Summer Conference 2010 here in WIlliamstown, MA.  I wish I could put into words how energized and blessed I feel after working with such an amazing group of educators.  I love what I do!

We were able to use our time together to really get into examining what are our top teacher stressors and what do we need to do to set ourselves on a path to wellness and balance.  I was pleased by not only the quantity but also the quality of the actions steps that were created from this group in such a short time.

I love this venue because the group is always diverse, positive, and supportive of each other.  It reminds me of why I am doing what I do.  Thanks to each of the participants for sharing 3 hours of your busy schedule with me.  I love being able to hear your experiences and see the sparks as you join me on the journey to balance before burnout!

Williamstown here I come!

Posted By Melissa

Tomorrow morning I make the pilgrimage with many other Massachusetts teachers to WiIlliamstown, MA  for my second year at The Massachusetts Teachers Association Summer conference 2010 being held at Williams College.

I am excited to be presenting Balance Before Burnout:  Make a plan to beat stress which is the course that explains the basics in regards to teacher stress and the Balance Reserves that are truly the backbone of The Whole Teacher.

After attending last year I am looking forward to meeting more fellow educators that amaze me with their professionalism and passion.  I loved connecting with people from across the state.  I am also looking forward to the quality workshops which I know I will give me nuggets of information to help me start the school year off strong.  I also am anxious to walk around the perfectly "New England" town of WIlliamstown and poke my head into the variety of shops, theaters, and museums (of few of which are free).

But most of all I am looking forward to a piece of quiet alone in my dorm room where I will have some free time to continue working on some exciting changes coming to The Whole Teacher.  I have a big vision for The Whole Teacher and the pieces are definitely coming together.  I promise that when I return I will be sharing some more details on what's to come and what it means for you.

I will be blogging from the conference so keep an eye out tomorrow and see what tips I have picked up throughout the day.  Who knows?  Maybe I'll even film the next video edition of The Whole Teacher TV from the WIlliams College Campus.  Until then … adios.