Want to make creations as awesome as this one?

More creations to inspire you

STEVE JOBS

Horizontal infographics

ONE MINUTE ON THE INTERNET

Horizontal infographics

SITTING BULL

Horizontal infographics

BEYONCÉ

Horizontal infographics

ALEX MORGAN

Horizontal infographics

Transcript

Why do we need educator wellness? We are complex and emotion filled beings. We make thousands of personal and professional decisions every day. We absorb emotions from our students and coworkers. We are teachers, counselors, disciplinarians, students, mentors, hall monitors, advocates, leaders, listeners, collaborators, coordinators, organizers, researchers, and so much more. If we are not watchful, this will put us in a constant state of stress. Stress that persists can weaken our immune system and cause fear, anxiety, and heart disease. Prolonged stress can make us feel burnt out and exhausted. (Kanold and Boogren, 2022).

Educator wellness

Ok, but WHAT is educator wellness? Simply put it is “a continuous, active process toward achieving a positive state of good health and enhanced physical, mental, emotional, and social wellbeing” (Kanold and Boogren, 2022, p. 1). It is a process, not a singular occurrence, that helps us grow and improve good habits and routines. Need more? This presentation will help you get acquainted with the four dimensions of wellness Physical, Mental, Emotional and Social. All four dimensions work together to help make a happier and more productive you! In this presentation you will check to see how you currently rate in each dimension, get tips to help you improve, and find out more about why this stuff really matters.

Educator wellness

Physical

Mental

Emotional

Social

*From this point forward ‘*’ represents ideas taken from Kanold and Boogren. A full citation found on the references slide.

Physical Wellness: Sleep, Food, Movement

  • My food choices give me energy*
  • I stay hydrated*
  • I take time to eat 3 meals a day, with no distractions*

How to Check In

  • I monitor how much I sit, stand, and walk*
  • I feel energized*
  • I take brain breaks*

  • I have a sleep routine*
  • I monitor how many hours I sleep*
  • I feel rested*

What I Can Do

Why it Matters

  • Move your body by engaging in moderate exercise three or more times a week*
  • Use alarms to signal its time to go for a walk
  • Walk to your colleagues room, rather than e-mail

  • Do not eat or exercise too close to bedtime*
  • Avoid caffeine later in the day*
  • Meal prep so healthy options are ready to grab and go for work*

  • Avoid caffeine later in the day*
  • Expose yourself natural light to encourage natural sleep rhythms*
  • Use alarms to signal its time to go to bed*

  • Increased movement can lead to “enhanced learning, greater productivity, increased resilience to stress, improved mood, and slowed aging” (Kanold & Boogren, 2022, p. 13).
  • Exercising consistently “offers even more long-term benefits, including better weight management, stronger bones, and a reduced risk of disease” (Newsom & Rehman, 2020, para. 5).

  • Establishing daily routines around meals, sleep and exercise helps reduce decision fatigue*
  • Diet affects mental health with several studies suggesting that certain diets may reduce the risk of developing depression and anxiety (Newsom & Rehman, 2020)
  • Combining a healthy diet with adequate exercise offers more benefits than improving diet alone (Newsom & Rehman, 2020)

  • Sleep offers the body and brain time to restore and recover, affecting nearly every tissue in the body (Newsom & Rehman, 2020)
  • Sleep deprivation increases the risk of health conditions like diabetes, heart disease, and stroke. Sleep deprivation can also affect concentration and other cognitive functions (Newsom & Rehman, 2020)
  • Sleep deprivation affects the body’s release of ghrelin and leptin, two neurotransmitters that tell the brain when to consume calories (Newsom & Rehman, 2020)

Sleep

Food

Movement

Mental Wellness: Decision, Balance, Efficacy

  • I stay busy but do not exhaust myself*
  • I balance positive high energy and positive low energy times*
  • I avoid negative self-talk and cynicism*

How to Check In

  • I reframe doubts into growth opprotunities*
  • I am confident in my ablility to help students learn academically and emotionally*
  • I look at student success as one measure of my efficay

  • I know how many decisions I make each day*
  • I create routines to reduce the number of decisoins I need to make*
  • I practice self-compassion and am in touch with my feelings*

What I Can Do

Why it Matters

  • Give yourself the same compassion and advice you’d give a colleague*
  • Recognize that everyone has doubts and struggles with feelings of efficacy*
  • Practice gratitude to increase happiness and self-empathy*

  • Maintain a classroom space that lifts your energy rather than creating feelings of stress*
  • Be friends with people who inspire you*
  • Have a fulfilling hobby outside of work*

  • Schedule self-care so you don’t have to decide when to fit it in*
  • Create routines and habits*
  • Create and hold firm boundaries around your time spent at and on work*

  • Your degree of self-efficacy can determine how well you persevere in difficult times*
  • Negative self-talk can make it difficult to make good decisions, reduce our happiness and feed self-doubt*

  • Being hurried and prolonged exhaustion can lead to emotions such as anger and anxiety*
  • Our work and home lives become unbalanced, the demands begin cutting into our social wellbeing and physical wellbeing*
  • The risk of burnout increases as we drift away from a healthy balance between work and personal time*

  • Automating decisions reduces decision fatigue, helping you make good decisions on the fly*
  • Self-compassion allows us to heal ourselves with kindness and makes room for self-care *
  • Decision fatigue can lead to decision avoidance leading to mindless scrolling or other non-productive activities*

Efficacy

Balance

Decision

Emotional Wellness: Awareness, Understanding, Mindfulness

  • I can identify an event or person that caused my emotions and/or reaction.*
  • I reflect on the intensity of my emotions.*
  • I journal about my emotions and responses.*

How to Check In

  • I have a go-to mindfulness routine when I am feeling intense emotions.*
  • I do not judge myself based on my emotions, rather I look at them as information.*

  • I push through emotions without really acknowledging them.*
  • I notice and acknowledge my emotions.*
  • I notice how I respond or react to my emotions.*
  • I notice patterns and triggers in my emotional state.*

What I Can Do

Why it Matters

  • Find a mindful breathing routine on the “Paced Breathing” app
  • Start meditating with the “Calm” or “Headspace” apps*
  • Start journaling with pen and paper or a diary app

  • Record your emotions, triggers, and reactions for a period of time, find commonalities.*
  • Noice the intensity of the emotion and of the response.*

  • Pause and check in with yourself throughout the day*
  • Notice how you react or respond to your emotions*
  • Keep track of patterns regarding how you respond to your emotions*

  • Engaging in a mindfulness routine can being a feeling of calmness, helping improve our response.*
  • Mindful breathing can reduce stress and calm our nervous system.*
  • Meditation connects us to the present moment.*
  • Journaling can help bring our emotions out of the dark and make sense of them.*

  • People who journal about emotional experiences have increased physical and mental well-being.*
  • Journaling about our emotions can provide different perspectives on, implications of, and understanding of our emotions.*
  • Identifying how our emotions affect us physically, tightness in our neck or upset stomach, can help us identify them more quickly.*

  • Emotions have a strong influence on your (and your students) attention, deciding when to learn and when to ignore.*
  • Our emotions are an important source of information about what's happening inside us.*
  • Ignoring emotions doesn’t make them go away, rather it can intensify the reaction to the emotion later.*

Awareness

Understanding

Mindfulness

Social Wellness: Relationships, Trust, Purpose

  • I am vulnerable and ask for help*
  • I respect opinions of others, I don’t judge them*
  • In conversations I both send and receive vulnerability*

How to Check In

  • I feel fulfilled by the work I do and the differences I make*
  • I employ what I learned about physical, mental, and emotional wellness to help me be my best self*

  • I listen with sincere empathy and listen to understand. I ask clarifying questions*
  • I listen without interruption or judgement*
  • I never betray private conversations*

What I Can Do

Why it Matters

  • Ensure my physical wellness routine is providing energy*
  • Ensure my mental wellness routine promotes work-life balance and self-efficacy*
  • Ensure my emotional wellness routine connects me to my purpose through mindfulness*

  • Attend an active listening training
  • Practice with a friend, ask a simple question, let the other respond, listen for two minutes without interrupting, asking questions, or giving advice*

  • Make it safe for others to speak by listening without judgement*
  • Address ego driven behaviors in the group, give everyone an opportunity to speak*
  • Celebrate the accomplishments of everyone on the team*

  • Knowing our ‘why’ can help us avoid prolonged stress, mental and physical exhaustion, and burn out*
  • Our profession is demanding, we want to make sure we are making others more confident and capable, weak and dependent*

  • Vulnerability is a precursor to trust. We must ask for help and admit we don’t know everything. This stimulates oxytocin production increasing trust and cooperation.*
  • Trust begins to develop when students and colleagues feel respected and without being judged.*
  • Compassionate listening can help “relieve the suffering of another person” (*, p70).

  • Positive social relationships at work can help lower burnout rates*
  • We are happier and healthier when we are in close relationships*. This includes family members, friends, colleagues, and students*.
  • Teachers who work together give students a more consistent and comprehensive education*.

Relationships

Trust

Purpose

Eductaor Wellness

Emotional

Mental

Social

Physical

Ultimately, our goal is to educate the next generation to the best of our ability. This is a huge responsibility that we all took on knowingly, hoping to have a positive impact. In order to do that, we have to take care of ourselves.

Physical wellness is the foundation of educator wellness. What we eat, how we sleep, and how we move our bodies effects our performance in and out of the classroom. There is no need to revamp your meal plan, walk 5 miles and sleep for 10 hours by tomorrow. Make small, daily improvements by parking further from the school, saying no to doughnuts at the staff meeting, or setting a timer on your social media apps so you get to sleep. Tomorrow, or next week, do one more thing, then another. *

Working on mental wellness takes time it seems you don’t have. Consider this though, we make around 35,000 decisions every day, and it’s not only us that pay the price when we become hurried and doubt our self-efficacy. Our students and colleagues depend on us too. Make time for low energy quiet time, practice gratitude, and look at your doubts as challenges for you to conquer.*

It can seem easier when we just bury our emotions and power through our day with a smile on our face. But those emotions are still there, holding us captive until we acknowledge them. Learn to identify your emotions and what triggers them, respond thoughtfully. Practice mindfulness. You and your students will benefit.*

Social wellness requires us to reach out to others the way we want our students to reach out to us. We are wired for connection, and positive relationships impact our success. Practice active listening, to yourself and others. Remember your purpose. *

Kanold, T. D., & Boogren, T. (2021). Educator wellness: a guide for sustaining physical, mental, emotional, and social well-being. Solution Tree Press.Newsom, R., & Rehman, A. (2020, December 4). The Connection Between Diet, Exercise, and Sleep. Sleep Foundation. https://www.sleepfoundation.org/physical-health/diet- exercise-sleep*Information maked with '*' is adapted from Kanold and Boogren.

References