Teacher Self-Care… A Necessity not a Luxury: Relaxation Techniques for Home and Classroom

Hey there, fellow teacher! We all know that teaching is one of the most rewarding jobs out there, but it can also be incredibly demanding and depleting. With increased demands for ALL THE THINGS like learning the newest “best teaching practices,” lesson planning, grading, evaluations, managing classroom dynamics, and then having little classroom support, and being surrounded by negative talk, it’s easy to feel overwhelmed and burnt out. That’s why it’s so important to take care of yourself, both at home and in the classroom. Practicing Teacher Self-care by learning and doing relaxation techniques is crucial.

Hey, let's talk about Teacher Burn Out and how to spot the signs. Every teacher is different, but there are some common things to watch out for:

• Feeling emotionally drained: Struggling to connect with students.

• Always tired: Even with enough rest.
  

• Getting easily annoyed and negative: Feeling frustrated and cynical.

• Not finding joy in teaching anymore: Losing motivation.

• Avoiding people and feeling isolated: Keeping to yourself and feeling disconnected.

• Dealing with health issues: Headaches, insomnia, anxiety, and depression leading to more sick days or lack of motivation.

The following techniques may seem simple, and they are, that's the point, but if you don't do them, they can't help. Give each one a try for at least 2 weeks. Find what fits best for you.

Mindful Breathing

At Home: Mindful breathing is a simple yet powerful relaxation technique. Find a quiet space, sit comfortably, and close your eyes. Inhale deeply through your nose, allowing your belly to rise. Hold your breath for a few seconds, then exhale slowly through your mouth. Repeat this cycle for five to ten minutes. This practice can calm your mind, reduce stress, and improve focus.

In the Classroom: You can also teach mindful breathing to your students. Start the day or after recess with a few minutes of deep breathing. Have your students sit quietly, close their eyes, and follow your lead in breathing deeply. This can help create a calm and focused classroom environment. It may seem silly to them at first, but my kids eventually really liked the break.

Progressive Muscle Relaxation

At Home: Progressive muscle relaxation involves tensing and then relaxing different muscle groups. Begin by sitting or lying down in a comfortable position. Starting with your toes, tense your muscles for a few seconds, then release. Gradually work your way up to your neck and shoulders. This technique helps release physical tension and promotes relaxation.

In the Classroom: Adapt this technique for your students during breaks or after a stressful activity. Guide them through tensing and relaxing their muscles from head to toe. This can be a fun and effective way to help them relax and refocus.

Yoga and Stretching

At Home: Incorporate yoga or simple stretching exercises into your daily routine. Spend a few minutes each day doing poses like Child’s Pose, Downward Dog, and Cat-Cow. These exercises can help release tension, improve flexibility, and promote relaxation.

In the Classroom: Introduce short stretching sessions during the school day. Have students stand up and stretch their arms, legs, and back. You can also teach them a few simple yoga poses. Stretching can help break up the day and keep both you and your students energized. We call them Brain Breaks. For younger kids make cards and one of your jobs for the kids. The job can be to choose the 3 cards for the day.

 Journaling

At Home: Writing in a journal can be a therapeutic way to process your thoughts and feelings. Set aside time each day to write about your experiences, challenges, and things you're grateful for. Journaling can help you gain perspective, reduce stress, and improve your emotional well-being.

In the Classroom: Encourage your students to keep a journal. Provide prompts that allow them to express their thoughts and feelings. This can be especially helpful for students who struggle to verbalize their emotions. Journaling can also help them develop their writing skills. Journal during your plan. Just 5 or 10 min of your plan breathing, stretching, and journaling can be very effective. For me this has caused an overflow of beautiful notebooks in my house. Every time I see a cute notebook I want to buy it! At last count I had 13 random notebooks just at my house!

Taking Breaks

At Home: Make sure to schedule regular breaks throughout your day. Step away from your work, take a walk, listen to music, blow bubbles outside, or enjoy a hobby. Taking breaks can help you recharge and prevent burnout. My favorite break is walking in the grass barefoot. When I can’t do that, I love coloring or just drawing doodles! I have a coloring book, colored pencils and flair pens of EVERY color.

In the Classroom: Incorporate short breaks into your class schedule. Allow students to stretch, chat with a friend, or simply rest. These breaks can help them stay focused and engaged. If your kids are too hard to wrangle back in (We all have these one year or another) go from break to breathing to help the transition.

Setting Boundaries

At Home:  In my opinion this is one of the hardest things for us to do. It's essential to set boundaries between work and personal time. I know, I know, this is extremely hard especially for teachers.  Designate specific times for work and relaxation. Communicate your boundaries with colleagues and family members to ensure you have uninterrupted time for yourself.  Look for our article coming soon on working smarter not harder by using AI among other ideas to help reduce your workload you take home!

In the Classroom: Set clear boundaries with your students regarding your availability. Let them know when you are available for questions and when you need time to focus on other tasks. This can help create a more structured and manageable classroom environment. This is especially important for them to understand during independent work time or centers. This goes for volunteering too. It is OK to say No. Actually, it's very empowering. New teachers especially have a hard time. Do not try to volunteer for everything. I promise you from 28 years of experience in education. If you volunteer once you will be expected to do that every time it comes around. It is ok to say no the 2nd even the 3rd time.

My absolute must and favorite is laughter

Find something that makes you laugh every day at home and in the classroom. Find some joy!

You may not see it every day, heck you may not see it weekly, but you do make a difference in their lives!

 Remember, taking care of yourself is not a luxury—it's a necessity. As you practice these techniques, you'll find yourself more resilient, focused, and ready to tackle the challenges of teaching.

While you are relaxing.... take advantage of a freebie that requires little prep!

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