Self-care is a term often used in the world of mental health and emotional wellbeing. It is also often referred to in relation to stress management and wellbeing for staff in education.
Firstly, it’s important to note that self-care doesn’t always mean bubble baths or venting your stress out on a sports field (both are valid outlets by the way!) but in essence meaningful self-care is daily intentional practices which support your physical, mental and emotional health. Consistent actions that top up your wellbeing bank and act as a buffer against the stress and challenges that can come from working in education.
So what could self-care during the school day look like? Self-care for staff needs to be included and considered as part of working life and as part of a whole school culture that supports mental and emotional wellbeing for pupils, parents AND staff.
Some essential self-care practices to consider during the school day:
- Create a positive environment
Use your favourite pens or stationery or keep a small comforting object on your desk. Try to organise your space to reduce feelings of overwhelm.
- Manage your nervous system
If your nervous system is feeling frazzled during the day use some mindfulness and calming techniques to soothe yourself; grounding techniques such as the 5,4,3,2,1 senses activity, deep breathing or a brief meditation. If you don’t have spare minutes to do this alone during the day do it with your class, it’s a good strategy for them too!
- Nutrition and hydration
Stay hydrated with water during the day and eat balanced meals to maintain energy levels. Wholesome nutrition and hydration are often under-rated but can have a huge impact on your physical and mental health.
- Physical movement
Try some gentle stretching or walk during breaks to release tension. Again, if you find yourself time poor for these activities during the working day do it with your class, a 2-minute shake break will help you and your students perform better.
- Structured breaks and boundaries
Say “no” to extra non-essential tasks to prevent burnout and where possible take regular breaks to rest your brain, even if it’s just a few minutes.
- Social and emotional support
Connect with supportive friends or colleagues. Consider starting the day with a positive action or affirming thought.
We are all unique and will benefit from different approaches but using these tips can help to manage the intensity of the school day.
Check out the poster below and feel free to pin it to your staff wellbeing boards as a reminder that you all matter too!
Published: February 21