I have to admit, winter is not my favorite time of year. I love summer! I love being out on the water fishing, sitting on a deck, or basking in the glow of the warm sun. Those enjoyable moments are not as easy to do in the winter (by the way, even though I am from northern Minnesota, I am not a fan of ice fishing!).
On a brisk walk one abnormally cold, Sunday, November afternoon, I realized I don’t just like summer because of those lovely activities, but because I find myself able to stop, breathe, and take a few moments for myself away from school and teaching. Then I began to wonder, why don’t I stop, breathe, and take a few moments for myself during the school year? A recent conversation with a fellow teacher reminded me that as education speeds up, we keep trying to keep up. Why don’t we try to slow it down? How can we slow down during the school year? Here are some ideas that I am going to try in the next few months. I know that life is just going to get busier, so hopefully these will help me to stop, breathe, and slow things down.
Take a calming breath
According to the website The Best Brain Possible by Debbie Hampton, “your breath is your remote control to calm your brain and body”. Here is an effective breathing technique that slows oneself down.
Here is a 30-second video that is a great guide to a breathing technique.
Visualizing, sometimes known as guided imagery, is a great tool to add to the calming breath. Visualizing a place that brings you peace, even for a few moments, can help to re-center a person. According to MentalHealth.net, visualizing creates “an element of distraction which serves to redirect people’s attention away from what is stressing them and towards an alternative focus”. This can be especially helpful for assisting one’s sleep, so it is a well-spent five to 15 minutes prior to bedtime. My favorite imagery is sitting on my Dad’s boat, hearing a loon call, seeing the calm blue-green water and smelling the fresh scent of pine trees in the air. This image, along with the calming breaths, is a great way to slow down after a busy day.
If you need a place to start, you can try this video which is a guided imagery tour in a mountain forest.
Ask for Help
Anyone who knows me knows that asking for help is not one of my strong suits. I have found that it stems from expecting perfection of myself. However, this desire for perfection and lack of asking for help actually increases my stress. Asking for help and dividing large tasks between colleagues can make those stressful, large tasks seem much more manageable. Then it doesn’t just fall on one person to complete. Seek out colleagues with whom you feel comfortable asking for help and let them know you appreciate their assistance.
Know your limits
The old phrase of “just say no” applies here. As educators, we are dedicated to doing everything for our students and families. However, there comes a time when you need to know your limits and just say no to a new task or project. This simple word can be a huge stress-saver. Obviously, there are some tasks we must do, but there are other times I find myself adding things to my plate without realizing it. I have to remind myself that I can do a few things well, or many things poorly. Let something go, for now, and come back to it when you have more time to dedicate to it. Sometimes it isn’t “no”, but rather “just not now”.
Reflect on what makes you laugh or smile
According to the website The Science Alert, researchers at the University of Maryland “have linked laughter to the healthy function of blood vessels – something that can lower your chance of heart attack”. Furthermore, the same researchers found that laughter could boost ones’ heart rate and the production of certain antibodies, which can strengthen ones’ immune system. Considering how it is quite easy to get run-down and sick in education (especially since those of us in the education field are exposed daily to many illnesses), couldn’t we all use a few more antibodies? Each day, I try to find one thing that a student does that will make me laugh and remind me why I love teaching. I sometimes even jot down the funny statements students say on a post-it note and stick it on my computer. That way, when I am stressed and feeling overwhelmed, I read that little statement, smile and remember why I love what I do!
In the next few months, as the winds blow colder, the snow falls heavier, the workload gets crazier, and my stress is high, I hope that these five simple stress-relieving techniques will help me to slow down and enjoy life more.
This post brought to you by Katie Miller, K-12 EL Implementation Associate
I am no expert on mindfulness, let me be clear; however, I do find joy in reading blogs and articles around the power of the mind and the impact of one’s attitude. At a leadership meeting, Superintendent Muñoz asked us each to name three positive things that happened the day before. I will be honest, it took me a bit to identify three things! I decided right then and there I need to get into the habit of reflecting at the end of my day. I intentionally identify three positive things from the day before I go to bed each night. This has made a difference both in how I sleep at night and how I feel in the morning when I wake up.
Blogger Leo Babauta of Zen Habits writes the way to change our mental habits is “with awareness, with honesty, with an open heart, and with appreciation of the immense joy of life in the midst of chaos.” I find this exceptionally helpful, empowering even, to know that during the busy holiday season, during hectic times at work, when I feel pulled in too many directions to count, I can find joy in my life.
Images taken by Heather Lyke
As you prepare for your winter break, let me encourage a few simple mindful activities that you may try (shared from ‘6 Mindfullness Exercises You Can Try Today’ published by Pocket Mindfulness). I like this list as the activities are simple, can be done quickly and anywhere, while yet having the potential to make a big difference!
Be well. Be good to yourself and others. And remember, you make a difference.
This post brought to you by Jayne Gibson, Executive Director of Curriculum and Instruction for Rochester Public Schools
Connect with Jayne Gibson via email or by calling 507.328.4301
If you’d like to explore mindfullness more fully, consider starting the new year off strong by joining one of these two upcoming PD Express courses:
Both begin in January. Connect with facilitator Laura Lenz if you have further questions.
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