Making Time for What Matters: Self-Care Strategies for Busy Teachers

Happy teachers tend to be wonderful teachers.

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G. FAITH LITTLE
Initiative Director, 21st Century Learning
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Did you ever get one of those letters? Those notes written in crayon or #2 pencil? Those sweet messages with a picture drawn at the bottom? Some of us remember those. We may have them tucked in drawers or taped in journals. Some of us remember emails or texts, sometimes years after our students graduate. They might have shared a memory or thanked us for a positive moment that stuck with them. 
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Those messages can help us float above the floor for a few minutes or keep us grounded for the day. What an encouragement! Here we are, in our next normal — whatever that looks like after whatever we’ve gone through. It seems like a good time for a letter from some of your colleagues with practical encouragement that builds our practice of supporting ourselves and each other. 

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Dear Teacher,

Happy teachers tend to be wonderful teachers. To be happy you have to figure out how to take care of yourself. It's not selfish. The trick is to figure out how best to take care of yourself, and then be deliberate about doing it. Nobody can do this but you! (I learned this a few years ago — I was late to the party)! 

I think it's important to make time for yourself, otherwise you'll burn out. Even on my busiest weeks, I value taking a little bit of time to be human. That might look different for everyone, so find a practice that centers you — whether that's working out or gardening or just reading mindless BuzzFeed articles.
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Making time for yourself is essential; not optional. Whatever you do, MAKE the time — otherwise you will burn out and be of no use to anyone. 

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With five minutes, you can:

• Get on the floor and stretch. Hold a plank for a minute, and hold stretches for 20-30 seconds. On your hands and knees, arch your back in both directions. Pull yourself back to sit on your heels to stretch your back and shoulders. Sit in a V and stretch side to side. Stretching is a healthy way to loosen tense muscles. 
• Take a quick breather. I like to water my plants. It’s a quick and easy way to clear my mind. 
• Soothe yourself with a scent. Add a candle and a bit of relaxing music to your bathroom/shower time.
• Take a screen break. This is important to me, especially since SO much of my work, school, and social life still happens over the computer. 
• Breathe. Take deep inhales and exhales. Lie down if you can, or sit where you are and deliberately take deep and life-giving breaths!

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With 30 minutes, you can:

• Walk and talk! I have been calling a friend or family member while walking outside. So important to get some air, and to be in touch with people! And don't wait for someone to call you — if you feel like talking, just call them while you're walking.
• Take yourself or your pet on a quick walk. Lace up and get those steps in — sometimes stroll, other times go for a trot! When I feel overwhelmed, getting outside for a few minutes really helps to clear the mind and calm the soul. 
• Do yoga and/or another at-home workout. Yoga is the absolute BEST after being hunched over a screen all day.
• Find something short to read. Try something light and fluffy and/or a chapter of a young adult book)
• Catch up/check-in with a teacher-friend/colleague, especially if you have a shared planning time or break. 
• Simply stand, stretch, and move to get your body and mind activated. Stretch each part of your body from toes to hands, from neck to knees.

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​With an hour, you can:

• Take time to read a book/article/blog that has nothing to do with academics. 
• Watch a TV show you love. 
• Call a friend/family member you haven’t spoken with for quite a while and catch up.
• Start a game. Play a board game, virtual break-out game, or virtual trivia game over Zoom with friends.
• Listen to a podcast or audiobook while doing work around the house to take a break from the screen! 
• Take your reading out to the park to enjoy some time outdoors.
• Enjoy a deep hot bath or hot shower. Add some epsom salt. Soak. Heat your body and when you’re done with the water, enfold yourself in a big, soft, fluffy towel. Moisturize in your favorite oils from head to toe — use your favorite essential oils and mix with almond, or vitamin E oil as a base. Paint your nails — even if you don’t normally, even if you're a cisgendered straight man! Choose your favorite colors and treat your body lovingly — it houses your soul.

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Thanks for being a teacher! Take this letter and tuck it away or tack it up somewhere to remind yourself to care for yourself first. 

With love from your CPET colleagues,

Ashlynn, Faith, Laura, Marcelle, Sean, and Sherrish 
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NURTURING SELF & STUDENTS

TRAUMA-INFORMED TEACHING

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