Inspiration and resources for balance before burnout
Posts Tagged ‘stop teacher stress’
Those who think they have not time
Monday, January 19th, 2009Those who think they have not time for bodily exercise will sooner or later have to find time for illness.-Edward Stanly U.S. Congressman
These past few weeks have been terrible for illnesses here in New England. I made it through the holidays in one piece and then succumbed to an awful stomach bug just after returning from vacation. It was pathetic. I had important meetings at school and tried to push through it, but finally caved in and stayed home.
I know that when I get sick, it is when I have pushed myself to do too much. I stayed up too late, worried too much, and tried to pack too much in to one day. When I am well I can do this and be clear and strong, but I now know that living on adrenaline wears me down fast. But it’s the nature of the job, right?
I suppose, but it wasn’t ending at work. So now I am looking at what I can control and fitting in ways to process that adrenaline before the inevitable crash. The answers are not exciting or new, but basics that help me sustain myself so I can be there for myself and those who need me.
Action Steps:
Exercise - I’m building in a routine at least 3 days a week on the treadmill to start amping up the chemicals that help process the "fight or flight". Now a day when we feel threatened, are bodies get ready to go, but the stress comes and we no longer "run away". The chemicals for flight just build up and leave us feeling anxious. Best way to get through it is to walk or run.
Breathe – Yoga, singing, and meditation all are great ways to get the air flowing. Deep breathing helps get more oxygen through your body and to your brain, which also helps with stress. There is a great deal of research on breathing techniques. My first week back to school I was so busy that I noticed I was holding in my stomach and taking short breaths. Taking time for deep breathing when I feel myself holding it all in has helped to calm my thoughts.
Just say no – Before I take on something new, I check with how I am with adrenaline. If it’s going to get me too crazy I try to say no.
Time Management - Giving myself plenty of time to get things done, or to get to where I need to go, means I can do things without added stress. I used to say I worked better under pressure, but I realize the price I pay in the end isn’t worth the push of procrastination.
Limit the caffeine – I love my coffee in the morning and am not ready to give it up all the way, but I can listen to my body signals and stay away from sugary sodas for lunch. Protein and complex carbohydrates and plenty of fluids also help.
Silent Night, Holy @%&*! The Oven Is On Fire
Sunday, November 30th, 2008Tonight I have been working on the December issue of The Whole Teacher e-newsletter and writing about the Balance Before Burnout Reserve for this month – Silence. The articles are written but there is editing and loose ends that must be completed before the Tuesday publish date. My husband is gone for the night and I set aside some time to spend the quiet evening on my writing.
The irony is that at this moment my reality is anything but silent. The fan on the stove is now set to hyper boost as I bake cupcakes for my youngest who turned 9 today to bring to school tomorrow. I am trying to clear out a house full of smoke from the fire caused from drippings of the flan I baked earlier with my older son for his Spanish class . "La comida esta en fuego!"
The dishwasher is humming with it’s second load of dishes from the family party we had last night. And in the midst of this, I am attempting to write about the importance of finding a "piece of quiet" when the post I am working on disappears into thin air. It is at this point when the little voice of my inner critic begins asking me "Who do you think you are?" as I attempt to finish the work I had planned for my own business this"quiet" evening (and check the oven once more for flames). It’s funny how I have no problem hearing him over the roar of kitchen appliances.
I could listen to this voice. I am tired and beat from a weekend of "busyness", but I know exactly why I am the person to do this job. I know why I have worked so hard to make The Whole Teacher a reality. I know how much time teachers put into their work. I know how hard it is to do it all. I know first hand how our best laid plans often fall to the wayside (or up in flames). I know how we often put ourselves last on our list, and I know how much we crave a group of like-minded people to support us as we try to be the best for our students.
Therefore I choose to look at the lesson and try to find the humor in the situation. There are many parts of life we can’t control, but it’s only what we make of it. We all have this inner critic’s voice inside of us. The stressors are inevitable, but we must build our resilience by taking care of ourselves and building reserves of what we need most. Right now I need to finish my baking, close up the windows, and head upstairs to a quiet candle-lit bedroom (better yet let’s forget the candle) and follow my own advice for silence. Who knows what inspiration will come when I take the time to listen?
Ten Ways to Say Thank You
Wednesday, November 26th, 2008Being a "whole" teacher means seeing all the good we have in our lives and being thankful for it. One of the top ten teacher stresses I write about in the Ten Days to Less Stress E-course (see home page) is feeling a lack of appreciation. We all love being appreciated and by now you have heard me say how important it is to give that which you’d like most to receive. This could not be more important than in showing our gratitude to others. So here are ten simple, yet creative, ways to say thank you:
1. Just say it – The most important part of saying thank you is the sincerity in which you say it. Take the time to look the person in the eye and tell them specifically what you are thankful for and why you appreciate it. Try this with strangers and service providers.
2. Send flowers – Whether it’s a bouquet or a single flower from your yard, flowers are a great way to make someone feel special.
3. Send a personal note or card – Again, don’t forget to make it personal and say how they touched you. A humorous card goes a long way.
4. Leave a treat – Fresh baked cookies, fruit, or even some candy … who doesn’t love an unexpected snack?
5. Give a small trinket – Give a mug, colorful notepad, or silly supplies that will remind them of your appreciation every time they use them.
6. Donate to a charity – Make a donation in the person’s name and send them a copy. This is a great way to give twice and spread your gratitude even further.
7. Make your own certificate of appreciation – This is easy to do on the computer. Be creative with the title.
8. Write a letter to a local newspaper or an announcement for the intercom – Sometimes an act is so moving that you want to tell the world, and we could all use some more good news.
9. Give a gift certificate – This could be a small amount to a local coffee shop, restaurant, book store, or movie theater or make it yourself and offer a night of babysitting, car wash, or homemade meal.
10. Decorate the person’s door, workspace, or car – Streamers, balloons, and a great big thank you can go along way.
I would love to hear how you’ve shown your appreciation or how you have been thanked. Leave a comment and share your experiences. Who did you thank? What did you do? How did they respond? Have fun with it.
Accounting helps stop teacher burnout
Friday, November 14th, 2008
If you count your assets you will always show a profit. – Robert Quillen
In these tumultuous economic times is is difficult not to be consumed by worry and a sense of lack. Is it important to realize that just our perception of scarcity can be debilitating to ourselves as individuals and to the economy regardless of the reality of our situation. If we buy into this sense that there is not enough and hold on to our belongings, our money, or our energy and attention, then the natural flow of energy is interrupted, causing even more problems. Just your perception of scarcity can cause a great deal of fear and stress, even if our reality does not match up to this "worst case scenario" media message. For teachers this can be especially dangerous as we feel the financial strain of the local community we work in. And this fear can’t help but be passed along to our students through our demeanor and actions.
How can we remain calm and cultivate a sense of peace in these challenging times? As the quote above suggests, count your blessings.
In accounting assets are the items that show the overall value of a business or organization. So what are your assets? Some may be liquid assets, such as money or possessions that could be sold. In gratitude terms, these are our belongings we are grateful for, and often how we measure how well we are doing. But a wise accountant knows you must also look at your intangible assets. According to Encarta these are the "long term assets that have no physical substance, but have value based on rights or privileges accruing to the owner." In order to see the true value you have built in your life, you need to take the time to identify and appreciate all of your assets.
So here are some actions steps from a girl who earned an "A" in an accounting class I took years ago when I had once been feeling the burnout of teaching:
- In the morning list 5 things (don’t forget intangibles) you’re grateful for. I put mine right into my planner to look at later on in the day when things might be tough. Go back to this list and you’ll see how it bring you back to your reality.
- Are you a visual learner? Create your own "Gratitude Collage". Cut out words, pictures and other clippings from magazines and print or doodle with markers and art supplies to map out all of your blessings. Do this with your family or your students. this is a great activity for children. They pick up on our fear – help them see the wealth in their lives!
Subscribe
-
