Teaching can be a demanding profession, both mentally and physically. To maintain a healthy work-life balance and prevent burnout, it’s essential for teachers to practice self-care. Here are some tips for teachers to take care of themselves:
Prioritize sleep
This one’s redundant, but it must be said. Aim to get at least 7-8 hours of sleep per night to feel rested and energized for the day ahead. Don’t stay up all night writing an IEP or lesson planning. What good is your report or plan if you created it on little to no sleep – which will then affect your performance the next day at work. It’s just not a good idea, don’t do it.
Set boundaries
Create clear boundaries between work and personal time. Avoid checking emails or grading papers outside of working hours. You don’t win an award for being the last one in the parking lot, leave work by 4pm. Don’t give parents your cell phone number – limit your communications to emails or on the school phone during your contracted hours.
Exercise regularly
Physical activity can help reduce stress and boost mood. Find a type of exercise that you enjoy and make time for it regularly. Even if it’s just a 15-30 minute stretch or workout. For some people, getting up a little earlier and doing yoga can make a huge difference their day. For others, burning off your rage at the end of the day is helpful also.
Practice mindfulness
Meditation, deep breathing, or yoga can help calm the mind and reduce stress. There are tons of YouTube videos that can help you start this practice, just search “mindfulness” or “meditation”.
Connect with others
Cultivate positive relationships with colleagues, friends, and family. Spend time with people who make you feel good and supported. Minimize talking to any colleagues that are always talking negatively about students or your workplace – while it’s nice to vent sometimes, it becomes toxic if that’s all that is being talked about.
Take breaks
Take short breaks throughout the day to stretch, walk around, or simply breathe deeply. You are entitled to a break, put your paraprofessionals in charge while you use the restroom, take a walk and decompress.
Enjoy hobbies
Engage in activities you enjoy outside of work, such as reading, cooking, or painting. For me, it’s hockey. I enjoy playing hockey (exercise) and attending NHL games (leisure). While costs for this add up quick, I make it a point to do these things that I love every so often.
Eat well
Fuel your body with healthy, nutritious foods. Avoid relying on processed or fast food, which can leave you feeling sluggish. Meal prep on Sundays. Do healthy cooking lessons with your students – win win!
Seek support
If you’re feeling overwhelmed or stressed, seek support from a mental health professional, a trusted friend, or a support group. Check with HR, most schools offer therapy part of their benefits.
Practice self-compassion
Be kind to yourself and don’t expect perfection. Teaching is an art, it takes time to build your resources and get in your groove. Give yourself permission to take a break, make mistakes, and prioritize your well-being.
Thanks for reading!
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