I have had  a vision of a tool to help teachers build balance  and into their daily lives and it has finally come true.  It is a culmination of the best tools I have been using with teachers to help them beat teacher stress and puts it all into one neat package. 

Check out the video I created below, and don’t hesitate to let me know what you think. Please feel free to share with all the teachers you know. 

The planner itself is on sale at http://wholeteacher.com/store.  Check it out!

In  October’s Whole Teacher Tidbots I suggested you spend more time with people who lift your spirits.  One of the characteristics that is often associated  with burnout is negative talk.

We all know someone who is challenging to be around because they are constantly complaining about how bad things are.  Sometimes it feels as though they could suck the life out of the room.  There is a very fine line between venting and just out right complaining.

Complaining can become a bad habit and seems to breed more negativity, as we seek proof to validate how bad we says thing are.  Remember we spoke of 100% responsibility in the last blog?  Complainers play a very real part in creating their own reality.

Next time you’re met with a difficult or frustrating situation, instead of complaining, try putting on your "suit of armor".  Finding humor in a situation will quickly shift your energy, and often improve the outcome.  It will also attract others who are looking for the positive.

Be the change you are looking for!

Wow!  Why does this seem so simple yet so challenging?  This month as I have been practicing simplifying and organizing my life, I have found that the first step for me has been rest and quiet.  Last month after the hub-bub of the holidays I stepped out of the lime light of my business and withdrew to my comfy homelife.

In this quiet,  I have been thinking about what is important to me.  What I want to keep and what I must let go of.  I have been able to begin little projects weeding and pruning by asking myself if they fit in harmony with my life. 

This past month the landscape of my life changed drastically.  My husband left his position at a bank to finally start his own business.  It has been a wonderful and exciting time, yet shifted many family routines.

As I go through each day and make decisions on how to spend my time.  I try to take the time to pause to ask myself if it fits in harmony with my new life.  Our values are the same, yet the routines have changed, so I can’t take the outcomes of my decisions for granted.  It is a whole new playing field. 

This was terrifying at first, but now I am enjoying the change that was made to fit our values.  He’s closer to home, doing what he loves, and even though he works most weekends, the times we are together as a couple or a family are more precious, because we appreciate them.  I believe because he is following his own calling he has more love and energy to give us.

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.

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.

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.