Self-Care

You can’t take care of them until you take care of yourself first.

It’s like the analogy about putting on your own oxygen mask before putting one on your child in an airplane.  We all recognize this truth: we’ll not be able to help anyone next to us if we don’t first ensure we’ve got oxygen ourselves.  How can we possibly really lead others, set a good example, inspire and create an environment where student needs are supported and facilitated, until we’ve addressed these needs for ourselves first?   We are so much more valuable to others when we enter our day full and nourished, mentally, emotionally, physically and spiritually.

(excerpts from - Mary Schaefer, Leaders How Are You Taking Care of Yourself and Dr. Tim Elmore)

Website for boosting your school performance

Do something brand new.

Here’s a question for you: When was last time you did something for the first time? Too often we slip into ruts and call them grooves. Our habits require no thinking. Over the next 90 days, try something brand new to clear the cobwebs from your brain. Why not check something off your “bucket list” with a new outdoor venture?

Do something that stretches your thinking.

This one works almost every time. Read a book or several magazines that normally you’d not consume. See what it does to your thought patterns. Winston Churchill said, “Change is as good as rest.” Just digesting new content or material can put a skip in your step. Jot down what you read or listen to—then add action steps.

Do something with people who fill your tank.

Wise educators and leaders know that just as a car runs on gasoline, they run on the emotional fuel of intentional relationships they’ve invited into their life. Why not choose a few people who ignite or refuel you intellectually or emotionally and get coffee with them. Find people who make you laugh or think or wonder.

Ways for teachers to refresh

Got a few minutes during passing time or prep time? Some two-minute strategies to take care of yourself:

·       Do a few yoga poses or stretches to get your blood moving

·       Get out of the buildling for some fresh air and a change of scenery

·       Take a mindful moment and pay attention to your breathing to center yourself

Look for the positive and hang on to it for a rainy day:

·       Keep a folder of kind notes or feedback from students and families

·       Keep a notebook of inspirational quotes

·       Record something positive each day in your journal

Taking care of yourself is the best gift you can give your students.

1. Make a list of the things you like to do that feed your heart, your body, your mind, and your soul.
2. Get out your calendar and make time for yourself EVERY day.
3. Give up all guilt about taking time for yourself, or for taking time to be with people who boost your energy and your joy.
4. Keep a gratitude journal.
5. Ask for help when you need it. After all, you aren’t asking for anything you would not be happy to give. Allow others the blessing of giving to you.
6. Laugh and learn from your mistakes— another great gift to yourself and others.  

Activity

There is strength in numbers. It can be helpful to get other teachers involved in your plan for self-care. Try the suggested activity below:

In a faculty meeting or with a group of teachers, take time to set personal goals and encourage each other. For this activity, get into small groups of two or three.

1. First, spend a few minutes on your own identifying three to five personal goals for self-care. Write each down. This can serve as a guide for your self-care plan moving forward.
2. Share your individual self-care goals within your small group. When sharing, be as specific as possible. Think about ways you can track your progress. For example: if you plan to walk three times a week, mark the days in your calendar and then check off each time you walk, to track your success.
3. Brainstorm ways to help keep self-care a priority. Are there specific things you could do to encourage yourself and each other?
4. Make an agreement in your small group to check in regularly regarding one another’s progress and provide encouragement and support for the group members to follow through.

Research shows that taking time on a regular basis to plan and attend to self-care can greatly decrease stress and increase self-efficacy. Teachers have many time constraints and busy schedules. Often taking just a few minutes for sharing and offering mutual support can make all the difference. When teachers come together and connect, it builds a sense of group cohesiveness. In fact, research shows that a sense of belonging serves as a protective factor in decreasing overall stress.

Article on self-care for educators

Tips to Keep Teachers Happy Monday-Friday

Here's a few tips to try…

Regular exercise:

·       Elevates mood, reduces stress, increases energy level, improves appearance, and stimulates the release of endorphins and serotonin, which makes you happier.

·       Increases alertness and creativity.

·       Improves your overall mental and physical well-being. Even taking a 15-minute walk, 3 times a week, can help.

·       Decreases stress. On days when you are feeling overwhelmed, hit the gym.

A healthy diet:

·       Improves your ability to learn.

·       Means eating a nutritious breakfast everyday. Skipping meals leads to a lack of energy.

·       Includes eating something nutritious every time you eat.

·       Avoids excessive amounts of caffeine. Caffeine dehydrates you. Drink at least 8 glasses of water a day to prevent dehydration.

Plenty of rest: 

·       Means getting at least 7-9 hours of sleep. This is essential and will make you more attentive and active. Inadequate sleep can lead to mood changes and lowered resistance to illness.

·       Means you have more physical and psychological resources to cope with everyday life. Without it you have to work harder to get work done and you have less energy.

Relaxation:  

·       Means taking short breaks, especially when you feel stuck.

·       Means taking time each day to unwind, especially before sleeping. Listen to music, read or do whatever you enjoy.

·       Offers a distraction from problems, a sense of competence and many other benefits.

·       Means getting a good laugh. Laughing decreases pain, may help your heart and lungs, promotes muscle relaxation and can reduce anxiety.

As Jimmy Casas said, “How you living?” 

 Now is a perfect time before the holiday season and after the first round of parent-teacher conferences to ask yourself that question.

Taking good care of your body and mind can make a difference in how well you do in school, work and how well you manage change. Exercising, eating right, getting enough rest and relaxing will help you do better and improve how you deal with life's challenges. Caring for yourself may take a little extra time, but you will feel better and be more successful.

Livonia Public Schools cares about you and one another.  Please reach out if you are in need.  Ulliance is a free support for confidential assistance with any type of personal concern or work-life challenge.  1-800-448-8326.