11 [FREE] Wellbeing tips for the Tired (and broke) teacher

We know that teaching can be a demanding and stressful job, which is why we want to offer you some simple and helpful tools to support your well-being. Here are 11 FREE ways to care for yourself can help you avoid burnout and thrive in the school environment.

Disclaimer: if you are new to the world of caring for yourself, these activities might not look like much, but when you create a routine and lean on the practices with consistency, you will notice an improvement to your wellbeing!

1. Take a walk outside during your lunch break: Fresh air and exercise can do wonders for your mood and energy levels. Fresh air and nature have been shown to reduce stress levels. Being surrounded by natural elements like trees, water, and fresh air can have a calming effect on the body, helping to reduce feelings of stress and overwhelm. Be mindful with your movements, take in the sights, the sounds, the smells. How does the sun feel on your face? What about the wind? Give yourself 5 minutes to just be present with nature. 

2. Practice deep breathing: Take a few deep breaths in and out to help you relax and refocus. Seriously - do it now, breathe in through your nose, pay attention to the cold air entering your nostrils, feel your chest expand. Slowly breath out through your mouth. Box Breathing is a great alternative, just breathing in for the count of four, hold for a count of four, breathe out for a count of four and hold again for a count of four, repeat for 4 minutes.

3. Keep a gratitude journal: Write down three things you are grateful for each day to cultivate a positive mindset. But the caveat here is you must actually focus on the feeling of gratitude, really allow yourself to feel into the moment by visualizing the moment or physical object you're grateful for.  

4. Connect with a colleague: Take a few minutes to chat with a colleague and build a supportive network. Having positive relationships at work is super important; just be mindful to keep your interactions positive and pay attention to when the conversations veer to moan bonding as these will have a negative impact on your wellbeing.

5. Take a power nap: Even a 10-15 minute nap can help you recharge and refocus. This is impossible for me, I cannot nap - but my husband can and it works for him, so it might work for you! What does work for me is 15 minutes of time out, some nice relaxing music of a hot sauna! 

6. Listen to music: Listen to your favorite tunes to boost your mood and energy levels. I freakin' rate this step!! At work, I will often pop in my headphones (during my non-contact time, obvs..) and crank some upbeat music, I also do this while I am getting ready in the morning; you might also find me and my son having a dance party while making dinner!

7. Make time for hobbies: Pursue hobbies that bring you joy and help you relax. Seriously - get a hobby that has nothing to do with your work (mine is the gym.. LOL, but seriously, I love exercise and it is something I MAKE time for!)

8. Set boundaries: Learn to say no to tasks or commitments that don't align with your priorities or values. I know this can be a hard one, and you may need to do some additional research here... the internet is an incredible tool, use it to your advantage and start exploring what boundaries are, and how to cultivate them!

9. Practice mindfulness: Take a few minutes to practice mindfulness meditation or yoga to reduce stress and increase relaxation. Mindfulness has been shown to reduce stress and anxiety, which are common symptoms of burnout. Practicing mindfulness techniques such as deep breathing, body scanning, and meditation can help calm the nervous system and reduce the effects of stress on the body. I LOVE the Insight Timer App (it's FREE!) and has tons and tons of guided meditations and mindfulness recordings. Mindful drawing, walking and eating are also up there with my fave things to do! 

10. Celebrate your successes: Take time to acknowledge your accomplishments and celebrate your successes, no matter how small. You are freakin' amazing and you do incredible things every day - actually take a moment to celebrate yourself. Make it through a lesson without muttering swear words under your breath? High Five yourself, Sista! Manage to de-escalate an irate parent? Give yourself a sicker! Took that mental health day you needed? Write that certificate - go on! You deserve it. But seriously though, focus on what you have achieved in a day rather than all the other things you didn't! 

11. Reflect through journaling: Writing and reflection changed my life more than I could ever explain. Check out these10 Journal prompts to support you with your wellbeing. Grab your journal, give yourself some alone time and let the words pour out of your head; don't filter yourself, just let the words come. It is incredibly important that you are honest with yourself!

These simple tools can help you prioritize your well-being and avoid burnout. I encourage you to try incorporating one or more of these practices into your daily routine, and see how they can positively impact your work and personal life. I know life gets busy and feeling the pinch in the wallet can be a big barrier to accessing Wellbeing support, but there are many things you can do and tools you can access that won't cost you any more than your time and energy. 

I hope these tools are helpful to you, and please know that we are here to support you in any way we can. At the end of the day, your wellbeing is your priority, no one else can take care of you at the level you need to care for yourself. No one is coming to save you, you have to do this work to reap the benefits! 

Aimee xxx