Inspiration and resources for balance before burnout
Posts Tagged ‘teacher self care’
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.
Tidings of Comort and Joy – 5 Ways to Put Some Peace & Quiet into Your Day
Monday, December 15th, 2008Several years ago I made a change from teaching ESL throughout the school to teaching in a kindergarten classroom. I made the change to kindergarten, because I had thoroughly enjoyed going in to one of the kindergarten classrooms to teach ESL.
It was heaven. The children looked up at me with their big wide eyes. They were not afraid to participate. We sang songs, chanted, colored, and pasted. It was the perfect language learning environment.
So I took the plunge and began teaching alongside my friend and two other teachers, each of whom had taught for a minimum of twenty years. I loved the atmosphere and the camaraderie, but then after a few years something changed.
My 2 young boys became the same age as my students ,and nothing would ever be the same. I had a 2 year old and a five year old at home, and 24 four and five year olds at school. Instead of going home full of pride and joy, I went home exhausted, only to play the same role and use the same language in the same tone of voice. I spent every waking moment trying to convince these little people to make good choices and use indoor voices and I was tired. I felt like I had pins and needles poking into me for all the times someone needed something from me.
The worse part was I felt like a failure and a fraud. I was comparing myself to these women who had been teaching this age for decades and still had amazing creativity and passion for their jobs. I wanted to be the teacher I would want for my boys, but I wanted to be somewhere else. I tell you this story, because we all know it. The discomfort that comes from not taking the time for peace and quiet, from not listening to myself.
Thus, I share some ideas for adding a touch a quiet to your day. They may seem very simple, but I can assure you it is not always easy for us to do something only for ourself. Please try. We all need you to be the best you can be. Here they are.
5 Ways to Find Peace and Quiet in Your Day
1. Learn to meditate. Do it daily.
On this month’s Whole Teacher Holiday 911 call, Grace gave us a great point to help quiet the mind during meditation. She suggested that as thoughts came through (like we know they will) to focus instead on the space between the thoughts. As you let the thoughts pass by, focus on making the space bigger and bigger.
2. Try using aromatherapy to calm your senses.
Lavender is great for relaxation. We all have scents that we associate with past experiences. The smell of dove brings me back to my grandmother’s bathroom as a little girl. Find the scents that you associate with relaxing, and one sniff can change your state.
3. Read an inspirational story or poetry.
I have a book of poetry by Hafiz that my yoga instructor would read from before each class. Now, when I read those poems, I can get right to my most relaxed state.
4. Listen to quiet music or soothing nature sounds and dim lighting.
A few summers ago I helped my sister out by working as a receptionist in her spa. I loved the calming music that swept through the reception area and relished the contrast to my own job as a high school guidance counselor. In my office things are often hectic with people always popping in with problems that need assistance. I decided to adopt some of the same atmosphere techniques for my office. I’ve turned off the overhead lights and brought in lights from home, but what students appreciate the most is the music. I have collected CD’s, but often log into internet radio on the computer. There are some great ambiance stations that bring me right back to the spa.
5. Finally, if you can’t escape the noise, consider ear plugs.
Look for the white squishy ones used for sound (not swimming). They come in handy for loud concerts or snoring family members.
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