The 3 R’s for Teacher Self-Care: Reflect. Release. Recharge

 

The 3 R’s for Teacher Self-Care: Reflect.

 Release. Recharge

This year, teachers have been put to the test. There is no question about it. Schools are dealing with rapidly shifting mandates regarding vaccines and masks, teacher/staff absences due to COVID, increases in student violence, teacher/staff strikes for better working conditions and pay, more students with mental health concerns, larger special education and counseling caseloads, job insecurity regarding personal health choices, strained relationships between teachers and school leaders, and now trauma associated with witne. As a result, it is not surprising that, according to a National Education Association (NEA) survey, 90 percent of educators believe burnout is a "serious problem."

Don't Put Off Self-Care Until the "Big" Break... Begin Right Now!

When I worked in schools, I used to look forward to the end of the school year, which was usually in December or May. While it was exciting to plan vacations (often only in my head) and fantasize about lazy days doing nothing, it was also a sign that I was feeling the stress of the school year. Some people might fantasize about changing schools or even careers. If this describes you, you are not alone. According to the American Psychological Association (APA; 2022), nearly half of the teachers polled had a "plan or desire to quit or transfer" schools. Stress is at the root of it all. Self-care is one solution. While you may be tempted to start a self-care routine during your vacation, the reality is that you probably need it sooner. Don't wait for the "big" break to come your way; start now. A half-empty cup will refill faster than a full one.

Use These 3 R's to Support Your Emotional Well-Being Now and Throughout the Summer 1. In 2021, I created the My Time To Thrive emotional wellbeing card decks to help people begin their healing journey. Self-Reflection is one of the card deck's categories, which I describe as "essential to fostering emotional wellness because it allows us to avoid unhealthy patterns and live a fulfilling and authentic life." Reflection also allows you to identify emotions and consider alternative viewpoints. During these difficult times, it is critical that we connect with our emotions by naming and expressing them. You might feel rage, anger, sadness, numbness, hopelessness, or even hopefulness. Name whatever emotions you are experiencing. Furthermore, when we are stressed, our perspective narrows and we tend to hyper-focus on what is not working well. A practice of reflection, on the other hand, can help to broaden your perspective and allow you to look at your situation more objectively. While this school year may have been difficult and sad, you have most likely had some moments of joy or small victories. Keeping these positive memories in mind can help you get through difficult times, especially when you are feeling overwhelmed.

Consider the following prompts for daily reflection:

1.What has been your biggest challenge today?

2.What was your most recent victory or joyful moment?

3.Consider one person who assisted you today and send them a thank you email or 4.text message expressing your appreciation.

Here are some more reflection prompts as you head into the summer:

1.What metaphor would you use to describe the previous academic year?

2.What was your most difficult challenge this year? What changes would you make?

3.What are your top two or three victories this year? What resources aided in these victories?

4.How have you prioritized the needs of others over your own?

5.How would you like to feel at the end of the summer?

RELEASE Working with student interns for over 15 years, I've developed a powerful release ritual to help them let go of unfinished business, grief, and other regrets that they inevitably have at the end of their training year. I explicitly invite them to express their emotions (such as grief, regret, ineffectiveness, and inadequacy) to me. They would all be hesitant at first, but with support, they would lean into the vulnerability exercise and share their feelings. Regret and grief over failures or perceived lack of success would be high on the list. My goal with this exercise is to provide a safe space for them to express their regrets and grief aloud, so that they do not carry them into their next role. Holding on to regrets, I've discovered, can cause self-doubt, feelings of inadequacy, and leave people feeling stuck. "Shame derives its power from being unspeakable," says Brene' Brown.

As a result, I give them the opportunity to 'speak' their regrets so that they do not develop shame around them. It is critical to recognize the losses you are mourning and to honor your grieving process when dealing with grief. You grieve at your own pace, but it is critical to acknowledge your losses.

Holding on to negative emotions makes it difficult to recharge. It will tear you apart and prevent you from truly unwinding, relaxing, and releasing. Now I'd like to invite you to express your sorrow and leave your regrets here...with me. Take some time to think about them. I'm sure you have some...we all do.