Written by: Kim Brooks
Back-to-School season is upon us! What feelings come up when you hear that statement?
If you're anything like I was, the feelings of urgency to prepare for school and knock out my to-do list before summer ended would set in and I'd go straight to feeling overwhelmed!
Although we know we can’t pour from an empty cup, sometimes we get caught up in the day-to-day and forget to put our oxygen mask on first.
Just remember, you get to choose how this school year goes. If seeing all the emails and Back to School messaging sends you into a full-on panic attack, just know that you don't have to rob yourself of your final days of summer.
If this sounds familiar, set the to-do lists aside, make a list of what's really important to you, personally and professionally. Then make a choice to enjoy the rest of summer, whatever that means for you.
If you choose to go to work early and start setting up, do it from a place of excitement, not obligation or guilt.
If you choose to go to work on the official first day and work your contractual hours, don't let guilt or stress set in. Put systems in place and create healthy habits to get your work finished at work, so you don't feel behind.
Who knows, maybe this will be the year, you choose to create a life where you prioritize your needs, so you don't have a long, looming list in the summer.
At the end of the day, students (and all humans) want to feel safe, seen, heard, and valued.
You can make that happen without having the most beautiful classroom or the most fun, hands-on projects every day. It's ok if you run out of time to make homemade play dough. Make it with the kids.
LESS IS MORE!
Having taught in across the globe, in Maryland, Morocco, and Taiwan, I've witnessed firsthand the enthusiasm along with the challenges that come with the start of a new school year no matter where you teach.
Here are some tips to help you enter the school year with more joy and ease!
1. Set Non-Negotiable Boundaries
Less is more. Choose ONE boundary to focus on for the first quarter.
This could be:
Not taking work home on weekends.
Staying late only one day a week.
Ending conversations that are draining.
By setting these boundaries, you protect your time and energy, ensuring you have more to give where it truly matters.
2. Incorporate Daily Quiet Time
Start and end your day with moments of stillness and peace.
Before getting out of bed, before going to sleep, or while sitting in your car before work, take 3-30 minutes to (choose one to start with):
Focus on your breath. Breath of 10 is an easy breath practice. Count backward by 10, counting each slow, deep breath & if you lose track, start over from 10.
Journal. Stream of consciousness writing or download my free mindfulness journal to use as a guide.
Read a book of your choice.
Set an intention for your day. How do you want to feel today? You can write an intention or affirmation. Consider creating a reminder on your phone, so you can pause and revisit it throughout your day or maybe you stick with one for the week or until you are ready for a new one.
Start with something simple and give yourself grace when things don't go as planned. This practice helps you to feel grounded and more at ease. By building in time for rest, your body has more opportunities to feel cared for and safe.
3. Eat Nourishing Food
Fuel your body with healthy choices. Prepare simple, nourishing foods for the week such as:
Hard-boiled eggs.
Egg bites.
Overnight oats.
Rice and a protein or beans/veggies.
Salad. Buy a salad kit. Add berries, nuts or a protein.
Keep healthy snacks in your glove box and desk drawer.
You don’t have to overhaul your entire diet at once; choose ONE healthy upgrade at a time.
4. Engage in Daily Movement
Move your body for 15- 30 minutes daily.
Gentle stretching
Yoga
Fitness class
Walk outside
Find a fun, active hobby you can enjoy weekly (gardening, hiking, biking, volunteering)
Joining a local meetup group can provide both physical activity and social connection.
When we slow down and start saying yes to ourselves, everybody wins. When you feel good in your body, you radiate joy and love.
Stress and love are contagious, so which will you choose this school year?
Stress
Love
Here are just a few more considerations as you prepare for the year ahead.
The Importance of Saying No
No is the sacred yes. Protect your time and energy by just saying no, unless it’s a hell yes! This principle helps you to prioritize your well-being and focus on activities that truly bring you joy and fulfillment.
Get in the habit of saying, I'll have to check my calendar and get back to you or I can't commit right now, but I'll let you know when it gets closer to the date.
Recognizing the Impact of Stress
Recognize the signs of stress, so you can address them proactively.
Common indicators include:
Physical symptoms: Headaches, fatigue, insomnia, or digestive issues.
Emotional changes: Increased irritability, anxiety, or mood swings.
Behavioral patterns: Changes in eating habits, withdrawal from social interactions, or decreased productivity.
Embracing Curiosity, Compassion, and Resilience
Curiosity, compassion, and resilience are key qualities that can help you manage stress and navigate challenges:
Curiosity: Approach stress with a mindset of discovery. Start paying attention to thought patterns and behavior patterns. Notice what triggers your stress and explore ways to address it.
Compassion: Practice self-compassion and empathy towards others. Recognize that stress is normal and is designed to keep us safe. As you become more present and aware of your thoughts and behaviors, you may experience self-criticism, so remember to be kind to yourself. Focus on good deeds for yourself and others.
Resilience: Develop coping strategies, foster a positive mindset, and learn from setbacks. Focus on building your ability to bounce back from stressors. Sit with the feelings that arise, comfort yourself, and then let it go. Use Tara Brach's RAIN technique. When someone asks you to take over the lunch robotics club, cover their lunch duty, or chair the STEM committee, if it's not a hell yes and you know it will push you into overwhelm, then the answer is...
Final Thoughts
Teachers, you pour your hearts and souls into your students, and you deserve the same care for yourselves. By implementing these tips and prioritizing your well-being, you can create a more joyful and easeful school year.
School leaders, please follow these tips for yourselves AND encourage your teachers to take care of themselves (not with a jeans day or cake in the lounge), but by actually prioritizing their needs. You'll have a much better school climate, which in turn will allow students to feel more loved and at ease.
All you need is already within you. Give yourself the time and support to connect to your most authentic self, so you can thrive personally and professionally.
With over 15 years of experience in leadership roles in elementary schools and my extensive training in stress management, I know how to support educators to teach with more ease and joy.
Want support for yourself or your school team? Contact me to discuss how I can best support your needs.
Share your tips for a more joyful and easeful year in the comments below. Let's support each other on this journey. ❤️
Want to learn more about me or tips for improving your overall well-being?
Take a look at some of my other blogs:
If you like podcasts, tune in to hear a few I’ve been featured on:
Teacher Burnout- Two Humans Talking Podcast
Former Teacher Turned Holistic Wellness Curator (Episode 45)- Leaving the Classroom: A Teacher Transition Podcast
Stress in the Workplace- Pique Your Interest Podcast
The Messy Middle of Entrepreneurship- (Episode 3 &10)- The Mind, Body, Spirit Mastery podcast
References
Gallup: "State of the American Workplace Report" - Highlights the impact of career transitions and resignations on employee stress.
American Institute of Stress: Reports on workplace stress and its primary causes.
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