Mental health awareness in schools starts with educators. To promote wellness in the classroom, you have to be well. Encouraging educators to take part in self-care is just as important as promoting student wellness.
When your day is dedicated to helping others, it can feel impossible to care for yourself. Teacher self-care is often an afterthought if even considered.
However, teachers need to remember that a safe and supportive educational environment starts with a healthy and supported teacher. In this post, we discuss a few self-care ideas for promoting teacher wellness.
What is Self-Care?
Self-care can be any activity as long as it promotes mental or physical well-being. There are an overwhelming amount of “self-care” trends out there, but most importantly you should find something that works for you.
Self-care is simply acts that take care of your physical, emotional, and mental well-being. Self-care activities can be big or small. For example, taking a day to relax in a spa or committing to taking a brain break once a day.
Self-care should be done with intention and reflection. Taking care of yourself should be an active choice. These decisions should empower you to continue to make healthy life choices.
Why Is Self-Care For Educators Important?
The principles of self-care apply to everyone. For educators, who are often encouraged to focus immense amounts of energy on others, self-care practices are necessary to limit stress and provide their students with a safe and enriching classroom experience.
6 Self-care Ideas for Teachers
Being an educator often involves overextending yourself. It can feel like finding time for self-care practices is another stressor in itself. It is not selfish or self-indulgent to take time for yourself. Once you accept that, consider these tips for teacher self-care.
1. Setting Boundaries
Teachers deal with a diverse population of students every day. It can be challenging to meet the needs of every student without upsetting the work-life balance.
Sometimes, taking your work home with you is inevitable. But it is essential to set boundaries. We benefit from routines and breaks just like students. Using thinking routines like “when…then” can be incredibly helpful in establishing time for self-care.
For example, say to yourself, “When I finish this rubric, then I will have a cop of tea.” The self-care act does not need to be huge, but setting boundaries like this will encourage you to make self-care part of your routine.
2. Prioritizing Sleep with a Nighttime Stress Reduction Routine
Doctors recommend at least 7 hours of sleep a night for adults. Proper sleep is a critical preventive measure for mental and physical well-being.
You know you should get more sleep and can feel the effects of lack of sleep. However, those effects don’t make getting more sleep any easier. Having a nighttime stress reduction routine can be life-changing.
Deep breathing, mindfulness meditation, and eliminating screen time are common components of relaxation routines. These activities don’t require any additional equipment and you can do them in your bedroom.
You should also make sure your bedroom is a palace for peace. Where you sleep should be a safe place that you look forward to going. You want to make sure that when you lay down to bed, you can focus on sleep as much as possible.
Waking up refreshed in a stress-free environment that doesn’t will set you up for a more productive day.
3. Gratitude
Gratitude is expressing appreciation for the things that are valuable to you. Practicing gratitude can be embracing moments where you feel connected and fulfilled in your day. Even if it is just for a few seconds, acknowledging the things you are thankful for can keep you grounded.
Set aside time to write down a few things you are grateful for in the morning, at lunch, or before you wind down for the evening. If you feel overwhelmed and like you don’t have anything to be grateful for, you can review your journal and remind yourself of the little important things.
4. Reflect
Gratitude is a type of reflection practice. Other reflective practices can include asking yourself a set series of questions. Much like the questions you may ask a student after completing an assignment. Questions like, “What was challenging?”, “What went well?” “Why did I feel the way I did?” offers insight into your feelings and can help you avoid unhealthy patterns.
Journaling is another way to reflect. Recounting the events of the day and your reactions to them can be therapeutic. This reflection can help you tackle similar situations in the future.
5. Release Rituals
It is not healthy to hold on to negativity and stress. Sometimes, we forget we’re doing it. Having a release ritual as part of your self-care practice can help you relax and focus on what is important.
A release ritual is all about letting go of what no longer serves you. It doesn’t have to involve candles and sage and a drum circle. Just take a moment in a safe space and allow yourself to let things go.
Ritualizing a release activity instills a bit of novelty and increases your chances of making it a part of your routine. Your release ritual could be sitting on your couch, dimming the lights, taking a deep breath, and screaming into your favorite pillow.
6. Asking for Help
We are social creatures, and we rely on each other for support. There is no shame in asking for help. Asking for guidance is a form of self-care. It is not always possible to understand the weight of the burdens we carry until we ask someone to share the load. Asking for help gives you perspective and permission to grow and set new boundaries.
Making Time for Self-Care
It can feel like there aren’t enough hours in the day for you to focus on you. Self-care starts by carving out a little bit of time for yourself. You may find that there are at least a few times a day when you can take a breath and reflect.
In the 60 seconds when your students leave for the day, you can close your eyes and do a quick breathing exercise. Eventually, build up to a school-home routine that includes time for self-care.
Take time to prioritize yourself because your well-being directly impacts the lives you touch every day. Embrace self-care as a commitment not just to yourself but to the students who rely on you. Make space for the balance you deserve, and watch how it transforms your classroom and your life.
FAQ
How do you take care of yourself as a teacher?
Taking care of yourself as a teacher involves setting clear boundaries between work and personal life, engaging in activities that promote mental and physical wellness, and seeking support from colleagues or mentors. Regular self-reflection can also help you stay aware of your needs for well-being.
How do I recharge as a teacher?
To recharge, try taking regular breaks throughout the day, practicing mindfulness, and finding a creative outlet outside work. Weekends and school breaks are valuable times for rest, hobbies, or spending time with family and friends.
What are the five key steps in teaching a self-care skill?
Teaching a self-care skill involves identifying a specific skill, modeling it for students, providing guided practice, offering feedback, and encouraging independent use. Each step helps students build confidence and resilience in managing their well-being.
Delving Deeper:
For more in-depth discussions on these topics, check out our latest podcast with Marina Badillo-Diaz, known as the "AI Social Worker," to discuss how artificial intelligence can support social work within schools.
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