As schools reopen, it’s important to prioritize and focus on taking care of your own mental and physical health – this will help you have more positive energy for yourself, your students and their families. Here are 10 tips to make it happen!
Take time to relax.
Think of something that helps you to improve your mood and manage stress, such as playing with your kids, going for a walk, talking with friends, tending to the plants, reading a book, or trying a new recipe. Create a space to rest. The time you spend on these activities is just as important as the time you spend at work. All to help you feel energized.
Plan for the future.
When schools reopen, there will be a million questions in your mind about how to interact with students and help them get back to school. Make a list of all the tasks and activities for the day or week early. Use a daily planner or notebook to plan out the new week. Set small goals and take appropriate breaks. This will help you manage your time better and reduce stress when there are too many unplanned things to do.
Set boundaries.
The COVID-19 pandemic is increasing stress levels in the lives of many teachers with new teaching methods, personal and family health issues. Whether you teach online or in the classroom, you must constantly be attentive to the needs of your students throughout the day. Make sure to set boundaries for time alone, with family, or enjoying the things you love to do.
A simple way to set boundaries is to pay attention to how you feel during your daily activities and listen for the cues that tell you that something is not right for you. Take time to prepare for teaching and other times. Consider arranging to have a dedicated time to help and support students outside of the classroom. Make sure students and parents or carers know when is the best time to contact you. Establish (and stick to) a “no technology” rule around bedtime – make sure not to check emails and texts. You might consider setting a reminder to remember the boundaries you’ve set.
If you feel that others are not respecting these boundaries, think of ways you can talk to them in a gentle and respectful way, sharing what you know about the importance of protecting your mental health and how boundaries help you do that.
Vaccination.
Get vaccinated when it’s your turn. The vaccine will protect you from contracting COVID-19 so severe that it requires hospitalization and the risk of death. It can also ease concerns about returning to school. Vaccinations also help protect your family, your students and their families. You will be asked to continue taking precautions after the injection, but feeling safer will definitely make you feel better!
Adjust your expectations.
This is the stage for everyone to adjust and understand the true significance of the problem. You can only control certain things and circumstances during the classroom re-engagement phase. Don’t pressure yourself to try to create the same learning experience as before the lockdown. You are the only one who can and are doing your best to adapt to that change. As we move forward, everyone will follow and adapt.
Acquire new skills and appreciate the ones you already have Teachers around the world are largely unprepared to support continuous learning, in large part due to limitations in digital skills. Acquiring and mastering new skills will help you become a professional, while providing more confidence and comfort at work.
You can sign up for courses, webinars, or watch videos to enhance your digital skills and adapt to alternative teaching methods. Remember to appreciate the skills you already have. They can help you learn even more!
Be kind to yourself.
If you’re feeling overwhelmed, share your feelings with another teacher, friend, or family member. Talking to your supervisor or school leader will help them understand and support you. Remember, a healthy relationship will have a positive effect on the children you are teaching.
Stay socially connected.
We can keep physical distance to limit the spread of the virus, but we need to stay emotionally and socially connected with our friends, family and colleagues. Celebrate happy occasions with video calls, join online workgroups or online book clubs. When meeting other people, prioritize outdoor activities and wear masks as required by local health authorities.
Body movement.
Physical activity has been shown to be a powerful fighter for stress and anxiety relief. Regular exercise can help you feel more energetic throughout the day, sleep better at night, have a sharper memory, and feel more relaxed and positive about yourself.
Even just a brisk 10-minute walk can improve your mood and awareness of mental and physical health. If you can’t go to the gym every day, play with your kids or have a dance party when you’re done with work for the day.
Seek mental health support if needed.
Take care of your mental and physical health and seek mental health support if you show signs of depression, anxiety, and burnout. Feeling tired and unhappy is not the same thing as depression. Key signs of depression, anxiety, burnout, and other mental health issues that require specialized mental health support can include fatigue and sleep problems, rapid heartbeat and breathing, feelings of danger, loss of appetite and weight loss, despair, persistent headaches and other aches, and digestive problems that don’t go away.
If left untreated, these symptoms can make your life less enjoyable and active. Recognizing these signs and seeking medical or psychological help is the first step in helping you feel better and even preventing other serious medical conditions.
