What to do this Summer for a More Balanced School Year
Where I’m dreaming of being right about now!
Over summer break, you may find that it’s easier to achieve your self-care goals than during the school year.
Chances are you are feeling more loosey-goosey without the stressors of school.
Maybe you’re finally getting the amount of rest you need to feel your best.
Maybe you finally have the time to do the workouts that make you feel alive.
I believe that feeling of ease shouldn’t be limited to your breaks, so today I want to share 5 simple steps you can take this summer to help you continue to feel balanced when the school year rolls around (for both distance and in-person learning!).
Step 1: Create boundaries between your work and rest spaces.
Our environment strongly impacts how we feel and act. The more you can separate the space you work from the space you rest, the more productive and at peace you will feel in each respective space.
If you are doing full or partial distance learning this coming year, start brainstorming where in your house you will dedicate as your working space. Choose a calm, quiet spot, free from distractions. It could be a whole room or just a desk, but have it be distinctive from the rest of your house. Step away from the work station for quick breaks, for activities that aren’t related to work, to eat, and to rest.
If you are working in a school building, think about where you will best do your work and where you can take breaks within the building, and stay consistent with where those areas are. Consider leaving work materials at work. If that’s not feasible, take the tips above to set up your at-home workspace.
Reflect: Where in my house can I dedicate as a workspace? Where can I dedicate as a rest space? What steps do I need to take to establish those spaces?
Step 2: Get comfortable with deep belly breathing.
Contrary to what you might think, stress management strategies are best practiced when you aren’t stressed.
When we’re stressed, our body tends to go into survival mode, and we reach for the first thing we know will make us feel better. If you want to start using healthier, more grounding stress management strategies, like deep belly breathing, it’s best to start practicing in a calm environment. Once you are used to and comfortable with the practice, it’s more likely you will turn to it when stress hits during a busy school year.
You can try any grounding practice that works for you, but deep belly breathing can be especially effective at turning on the parasympathetic nervous system, which signals to our whole body that we are safe and can relax. In fact, meditation experts suggest that even though most adults breathe shallowly from the chest, we should ideally be breathing deeply into our belly most of the time to feel calm and centered.
Over the summer, I recommend taking a moment each day to take 5 deep, slow, low breaths so that your lower belly expands. Try to make your inhales and exhales long and even. Notice how feel after your five deep breaths.
Reflect: When can you incorporate more deep belly breathing into your day?
Step 3: Pay attention to the activities you do that bring you joy over break.
I bet you already thought of something when you read step 3. Whether it’s more time to engage in a creative passion, the freedom to sleep in, or the energy to do movement you love, there is likely one or more self-care activities that are making you feel particularly alive right now.
Pay attention to what those activities are. Those things that are making you feel balanced and joyful right now are things that should be prioritized all year long. They might have to be modified, you might not be able to do them to the full extent during school as you’re doing now, but you shouldn’t have to wait for breaks to incorporate activities you love.
Reflect: What 2-3 activities are making a big difference to your wellness this summer? How can you continue to make space for these activities during the school year?
Step 4: Pay attention to the things you don’t miss.
To have longevity in teaching, I believe it’s important to take a good look at what parts of your school year bring on unwarranted amounts of stress, and to try and limit your future exposure to those stressors.
Who can you talk to to help lift that burden? Can you delegate the stressor to someone who may not see it as stressful? Is there some part of the stressor you can stop doing partly or altogether?
If you struggle with saying no, for whatever reason, I encourage you to look at the big picture of your career. Saying no to this one thing might make a huge difference in how you’re able to perform at your job and how long you can stay happy and healthy doing it.
Reflect: Is there anything causing you great amounts of stress during the school year? How can you limit time spent with that stressor so it is not such a burden in the year to come?
Step 5: Write down all of the reasons why you love being a teacher.
Writing down your reasons for being in this career can be an incredibly powerful motivator when the going gets tough. The summer is a great time to stop and reflect on all of the things you love about this career. After you write down your “why’s”, keep your list in a spot where you can refer to it often.
Reflect: What are the parts of teaching that I love? What are my reasons for showing up each day as a teacher?
And that’s it! Those are my 5 summer steps that I hope will have a positive impact on your wellness in the coming school year.
What do you think? Which of these five steps resonated with you the most? Share with us in our Beat Burnout Facebook group!
Want to take your school year self-care to the next level?
Grab your copy of the new and improved Healthy Teacher Self-Care Planner here! This 2.0 version of the planner walks you through a quick morning and night reflection to help you tend to the needs of your precious body and mind - even when the school year gets hectic.