15 Self-Care Tips for Teachers

Are you worried about starting the new school year?  Has the chaos of Covid confused you and thrown your organisation skills up in the air?  Perhaps you are frightened and don’t think returning to school is fair. With all these worries have you considered your self-care?

September has arrived; it’s the beginning of a new school year. With so much going on,  in the past few months, it is essential that us as teachers look after ourselves. Therefore, it is essential that you build in some self-care. 

You cannot serve from an empty vessel

Eleanor Brownn

What is Self-Care?

The term self-care has been buzzing around now for a few years. Self-care is the new health care. Many people interchange it with self-love but there is a difference.

Let’s explain:

• Self-love is the healthy relationship you have with yourself with a high regard for your own well-being and happiness
• Self-care is when you consciously care for your health and well-being

Note that I used the word ‘consciously’, as caring for yourself must be a deliberate choice.  Too often we, as busy teachers, run around trying to organise and fix things for others and we often neglect our own needs. It is also important to highlight here that self-care is not a selfish act. Taking care of your own needs is important; it’s essential for your health and wellbeing.  

Caring for a change

As teachers, most of us have entered the profession to make a difference, to make an impact and to foster some sort of change?  Am I right?  I know that one of the reasons I decided to train as a teacher was to make a change.  At the time, I wasn’t quite clear on what that change was but that didn’t matter.  I was focussed and driven to do all that I could.  I gave my all and unfortunately it did come at a cost until I found my voice.

Related: Your Voice is Your Superpower

At what cost?

Being an NQT, I wanted to solve problems, improve the children’s ability to learn and go home everyday feeling like I’d made a difference to someone or (in my mind) the whole class. Although you couldn’t see my cape, deep down I think I really believed it was there.  I was giving too much: trying to be Superwoman and this didn’t stop at the school gates.  Eventually, all the giving, worrying and proving started to take its toll.  My eczema broke out and I guess I was burnt out.  For me, I know that my stress is displayed on my skin.  And a vibrant canvas I was, illustrating all what was going on inside.

Different roles – different goals

Many of us wear multiple hats. When we go home we may take on the parenting role, or of a  loving partner or sibling.  These relationships require us to be at our best too but all too often this is where we may unintentionally spill some of our stress.  Stress and/or worry without an outlet to release will just continue to build until it overflows. 

When we try to achieve many goals we can end up losing our soul.

Often we take caring for ourselves for granted especially when Guilt starts whispering to us loudly. The voice weighs heavily on our conscience and being the nurturing people we are (as teachers) we’d rather put our own needs secondary. 

So why is self-care important?

To be a change-maker, to have impact in the classroom and as a leader you need to be effective.  Caring for yourself is intrinsic in this. Self-care enables us to achieve the things we want to do. It’s vital!  I see self-care as fuel. When I take time to do things for myself I am recharging my batteries.

A point to consider is that one of the biggest threats to our role as educators is burning out.  Our pupils need us. You need yourself. And so does your family.  If we are stressed we will not be functioning at our best for anyone.  Everyone loses out!

Take the time to pause. 

A good time to meditate is first thing in the morning when there is less distraction.  A consistent practice of meditation can help your mind to process your thoughts effectively over time. The practice of meditation is not to silence your thoughts but to be aware of them.  This awareness can help you to prioritise what is and isn’t important. For others just being still can calm the mind and relax the body.

2. Be aware of your mindset

What thoughts are you telling yourself?  Are you praising yourself for your efforts or are you focussing on what went wrong?  How are you showing a growth mindset daily?  

Often we take the comments from a disgruntled parent or a colleague to heart when what we need to consider is that they are simply telling us their perspective. When a parent shouts at you and suggests that you could have done this… or should have done that… Please remember that they are simply expressing their emotions from their world.  They have not seen the planning that you may have put into your lessons, the organisation that you did for the school trip or how you have diligently organised and cross-referenced timings for the parent consultations so there wasn’t a clash. Equally your colleague may not know that you were up to 1am planning the staff meeting which they have just spoken through.

Your efforts are not justified by someone else’s reaction.

Take time to check-in with your mindset throughout the day.  Are you relying heavily on the opinions of others?  Have you shown a fixed-mindset towards anything? Have you praised yourself for your efforts?

3. Stop procrastinating and prioritise

How often do you hear your inner voice telling you, ‘I really should do X but [enter a very weak but highly justified reason]’.  As time passes and the deadline approaches, the voice of procrastination increases.  But why?  I won’t explore this here but the question is how can we solve this?

As they say, ‘Procrastination is the thief of time’.  I would even extend this to say that procrastination is your loudest cheerleader.  

Avoidance just brings pain.  

Well we stop this loud thief of time by simply doing the task that we are avoiding first.  Prioritise it! There are many benefits to prioritising. It enables you to focus on when the most suitable time is to complete a task. It also keeps you motivated and gives you a sense of control.

Without prioritisation, a sense of overwhelm can build causing added stress and worry to your mind.

Prioritise your least favourite task first. Avoid saving THAT task until ‘later’. This is not self-care as you are not looking after your wellbeing.

4. Take a digital detox

The world will not end if you take a short break from your social media accounts.  In fact, your mind will thank you for it!  You will most likely gain some time in your day for other things too.

Spending time on social media, looking for teaching ideas, reading articles, following friends and catching up with family can grind you down over time.  The constant notifications, urges to like or comment on posts and to be seen on social media can become exhausting.  

Be kind to yourself and take a break.

Could you for one day of the weekend not go on social media, watch Netflix or go on your phone?  What could you do with this time instead?  Would you discover some quality time?

5. Declutter your workspace

A colleague of mine says to her class, ‘a tidy desk a tidy mind’ and she is indeed right.  Taking time to clear your workspace frees you mentally, can expand your mind and allows creativity or solutions to arise. 

Remember this also applies to the desktop on your laptop/computer. How many tabs have you got open right now?

Self-Care for the body

The fastest way to still the mind is to move the body.

Gabrielle Roth

We know how important exercise is for us and the many benefits that simple movement of the body brings, so why do many of us neglect this practise!?  It could be lack of time, we get bored, lack of energy etc.  But you can use some of the quality time gained from having a digital detox.  Just 30 minutes of exercise a day, is what we need.  When you consider what a small percentage of the day this is, we really should invest time in exercise.

Quick fact

When we learn a new skill, interconnected neural circuits, within the brain, begin to connect with each other.  Overtime with practice of this skill those connections will be strengthened. Now when exercise is added into this equation, the growth of neurons is boosted. 

Reflect. Have you noticed how those who exercise are able to handle stress better?

7. Meal prep healthy lunches for work

Hands up. Who often skips lunch because they just need to [insert task that requires urgent attention which means you can’t possibly get to the shop/lunch hall to get yourself lunch]? 

this needs to stop.

Self-care means fuelling your body with the nutrition it needs to function effectively.  You can’t be firing off all cylinders with just a cup of coffee and chocolate during the day.  Respect yourself and take the time to prepare your lunch meals ahead of time.  Why not meal prep whilst listening to a playlist or an inspiring podcast. Whatever you do, make the time for this: your body will praise you so will your bank account.

8. Get quality sleep

Do you tend to stay up late at night (in order to get the benefit of an evening after all the work you’ve done at home)?  Do you think sleep is for the dead? How often do you go to sleep before 10pm?

I recently read Why We Sleep by Matthew Walker and was astounded by how much I may have impacted my health due to bad sleeping habits. A weakening in the quality of your sleep impacts your overall health.  When quality sleep is taken away, efforts of exercise and healthy eating become less effective. Sleep allows our body to heal.  It is our foundation of health. Sleep deprivation is harmful.  

Educators, please get quality sleep each night and the hours before midnight are crucial.  Why not try and go to bed one hour earlier tonight?

9. Indulge in a relaxing bath

Are you a shower or bath person? Personally I love both for different reasons.  The shower as it’s quick and refreshing but when I have a bath, I indulge.  Baths take time to set and once you’re in (if you are like me) you don’t want to get out too quickly otherwise it feels like a waste of water.  So I make time for my baths and suggest you schedule a relaxing bath in too! Without the constraints of time, a candle or two and a great book or a podcast a bath has the ability to totally relax the mind and body. 

10. Reconnect with nature

A stroll in the woods, a run or picnic outside in a natural environment positively impacts our mental, emotional, physical, social and spiritual wellbeing.  There are numerous studies available now on the benefits of the natural world on our moods and health.

Building in a walk in nature, heightens your awareness: you become alert.  The brain is better equipped to relieve itself of activity. When activity in the nervous system is reduced the result for us is relaxation and the ability to be present.

It is said that there are also benefits to simply looking at an image of nature. Why not bring the outside in and add a plant to your workspace or a photograph of your favourite natural scene. 

Self-Care for the soul

11. Write in your gratitude journal

How often do you pause and reflect to give thanks for the aspects in your life that bring you joy?  At times, we can become so consumed with work, deadlines, etc., that we forget to appreciate the good we have in our lives.

When you develop the habit of consciously reflecting on what you are grateful for this can lead to a deeper sense of content.  The simple acknowledgement of the goodness in your life leads to you becoming naturally positive.  

Give this a try and explain how the process makes you feel in the comments below. 

12. Stop comparing yourself to others

I believe this is a major flaw in human design. We have all been victim to this self-inflicting suffering.  Sadly in the school working environment, with our work being criticised in order to enable development this can lead to feelings of insecurity. You may compare yourself to your colleague but we must remember everyone has different starting points and skills.  This fact is clear to us as teachers, when in the classroom, but when we apply it to ourselves the message can become distorted. 

Everyone has room to improve.  No-one is perfect. This is absolutely fine!

When you have your next observation or appraisal please remember this. Stay in your own lane and focus on the goals that YOU need to achieve.  

Your colleague’s accolades and achievements are not a reflection of you and should not impact your self-worth. 

Comparison is the thief of joy.

Theodore Roosevelt

13. Forgive yourself for any mistakes

Let it be known that we all stumble.  We all make mistakes. Occasionally, these mistakes may occur when you are feeling overwhelmed, you’ve made an oversight or perhaps misunderstood an instruction. Even the most confident, conscientious person can make them. 

Remember  when you make a mistake, know that you are not the only one who has made one that day.  If someone expresses frustration towards your mistake it is often not directed at you but at the situation in hand: the inconvenience.  Try not to take it personally.

After a mistake, the two things that you are in control of are growing from the experience and letting it go as a worthwhile lesson. When mistakes are viewed as growth, the opportunities are endless.

14. Create an uplifting playlist

Music is a mood enhancer.  It is true that listening to music may have different experiences for everyone but we all know that when we hear ‘our song’, feelings of pleasure are released. 

Quick fact:

Music increases the ‘feel good hormone’ dopamine.

What are you waiting for? Go and create/update your uplifting playlist.

15. Buy yourself some flowers

Flowers are symbolic of love, happiness and appreciation.  When you buy them for yourself it’s a reminder of your self-appreciation.  

Celebrate yourself.  Praise yourself. Reward yourself. 

You are special.  

You deserve it!

We must be careful not to dismiss the self-care movement as a fad. This it is not. For teachers, self-care is a crucial aspect of our role.  You need to be attentive to your health so you can be prepared to be the best educator/leader you can be for yourself and the pupils.

Self-care may be different to everyone but what is important is that YOU are considering what YOU need and YOU are giving it to yourself!

Have you got your Self-Care Checklist yet?

What aspect of your wellbeing needs your attention, your mind, body or soul?

Please comment below.

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