My Empty Cup Could Never Fill Another... or Something Like That!

Teaching has always been a challenging job. But the pandemic created a new level of challenges for educators across the country, which impacted our emotional and mental health.

In fall 2020, nearly 60% of teachers reported burnout as a significant concern—up from 25% earlier in the pandemic. Several factors contributed to this rise, including learning new technology skills on the fly, concerns about students suffering (physically, socially, academically), and juggling their caretaking responsibilities for their families amidst the pandemic.

By the end of the week, we are often left feeling emotionally and physically spent. It’s no secret that the emotional atmosphere of the classroom affects our students’ learning! So what are you doing for your mental health? Teacher well-being should be at the forefront of our minds, and for a good reason.

Although rising vaccination rates among teachers and students mean that the 2021-2022 school year will be more hopeful, the mental wellness of teachers cannot be turned back on like a light. However, there is much that districts and communities can do to prioritize teacher mental health—both now and this fall.

It is no secret that sometimes I experience panic attacks in the classroom. I would be standing in front of my class and have a racing heart, be short of breath, and feel the urge to tell my (completely undeserving) students to leave me alone and figure things out for themselves. I needed to take stock of my behavior and consider the causes behind my stress. I developed a strategy to manage my mental health more competently.

Recognizing and taking care of your mental health is the perfect way to lay a solid foundation for an emotionally balanced classroom.

You can download my free Teacher Well-Being Checklist; it is a great resource to start before you begin to feel the impact of mental strain. Putting it into your planner for a monthly or even weekly self-check-in makes for an easy way to monitor your emotional well-being.

Combine it with my free 5 Tips For Teacher Well-Being Poster to encourage positive discussion in your classroom and get on the right track for a mentally healthy workplace!

Taking Stock of Mental Health

As teachers, we often focus on the children’s physical, emotional, and mental well-being in our care. We are nurturers by nature, and teacher well-being often falls off the radar. But it is like oxygen masks in an airplane; only when we take care of ourselves can we fully support those in our classroom.

5 Tips For Teacher Well-Being

We’ve all been there. It’s 2:30 pm on a Friday, and you and your class have pushed yourselves all week. They’re tired, you’re tired, and you’re both counting down the minutes until the bell rings and the weekend begins! The problem is, you have two bags full of grading and planning to complete before Monday.

Taking some time to take care of yourself during the week can benefit your long-term productivity and overall mood. Make yourself a cup of coffee (or tea), sit back, and read ahead for some easy ways to take care of yourself.

Take Time to De-Stress

Everyone has their de-stressors, the things that make them instantly relax and feel rejuvenated.

Some ideas for an immediate stress reliever:

· Go for a 10-minute walk.

· Close your eyes and take ten deep breaths.

· Visualize a pleasing scene, like a calm beach or an event you are looking forward to.

· Take a break from your computer screen or phone.

· Put on soothing music.

· Do some coloring.

Take Time to Talk

Talking over issues you are having at work with a colleague or mentor is a great way to resolve a problem. Sometimes just talking about something out loud can help you untangle a tricky issue, and your conversation partner might help you see something from a different point of view! If you don’t feel comfortable talking to someone at work, see if your school has an Employee Assistance Program that can give you an objective ear to talk to.

Work Toward a Good Work/Life Balance

Switch Off Your Email

Being available online 24/7 can open you up to communications that can leave you excited or stressed about work, which can shift the mood of your whole weekend. It’s essential to set yourself a ‘switch-off time. Ensure that students and their families know that you will not be available but that you’ll get back to them as soon as your work week begins again.

Set Realistic Expectations – It’s OK to Say ‘No’

While teachers are excellent multitaskers, we are also mere humans. People will understand if you do not have time to take on another after-school activity, implement another classroom initiative, or mentor another student teacher. Instead of taking on an overload of work, suggest a colleague who might be happy to improve their experience or impress their supervisor.

Choose One Activity For Yourself A Week

Choosing an activity just for you one day a week can help you disconnect from work stresses. Taking up yoga, calling a friend to chat, or taking a walk through the neighborhood are all simple ways to decompress from your busy week.

Take Care of your Physical Well-being

Studies have shown a close link between your physical and mental health. Some of the crucial things to take care of include:

· Getting enough sleep. Adults in the 18–65 age bracket need between 7 and 9 hours of sleep a night. A good night’s sleep can boost productivity during the daylight hours so that you’ll be working smarter, not harder.

· Eat a balanced diet. Eating a balanced diet provides your body (including your brain) with the nutrients it needs to function correctly. Don’t forget to drink plenty of water!

· Be active. Exercise produces endorphins, which send a boost of positivity to your brain. Research suggests that 30 minutes of moderate to intense physical activity most days of the week can lead to an increase in mental functioning, including an increase in memory and learning ability. If you’re short on time or motivation, break your 30 minutes into 10- or 15-minute intervals.

Practice Mindfulness

Suppose you’re unfamiliar with the concept of mindfulness. In that case, it involves actively and intentionally focusing on the present moment – being aware of the things around you and the physical and emotional sensations that your body is experiencing.

Mindfulness is as simple as observing your class and each child without judgment. They don’t have to be perfectly still and quiet for you to do this! Mindfulness is not about being in a completely serene and peaceful environment. It is about finding calm in the chaos. The benefits of teaching mindfulness to your class include increased focus, reduced stress, and improvement in academic performance.

Are You ‘Still’ OK?

It’s important to realize that EVERY day can be an opportunity to take stock of the mental health of yourself and those around you!

Check in with your students, colleagues, and family members regularly to see how they are doing. Open up discussions about your mental health with colleagues and friends to ensure you’re taking care of your well-being and the well-being of those around you.

Let’s banish mental health stigma and get on the path to a happier, healthier classroom!

What steps have you taken to improve your mental health?

Comment below to share your experiences!

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