MSU Extension 4-H Healthy Youth

Navigating the educational system, K-12 teachers juggle various roles and responsibilities that can create high levels of burnout if they are not careful. In fact, statistics show that roughly 44% of  K-12 educators across the United States report emotional and physical drain within their roles. This introduces the global concern of teacher self-care practices, as educators are feeling the pressure to meet professional expectations within the classroom.

To offset this stressor, Michigan State University Extension encourages educators to find unique ways to engage in self-care practices during the school day, as this is where they spend most of their time. Here are a few self-care strategies to consider to recharge during the school day:

Mindfulness practices

During a typical school day, teachers can experience a wide range of stress, due to their workplace commitments and student interactions. As a result, mindfulness practices can be ideal between classes, during lunches, or even introducing mindfulness to the class as a group activity. By doing this, teachers can quickly tune into their emotions to offer immediate support.

Suggestions for mindfulness practices can include the following:

• Square breathing. Inhaling deeply through your nose for four seconds, holding breath for four seconds, and exhaling through your mouth for four seconds. Repeat until emotions seem to reduce.
• Grounding exercises. Utilize your environment to bring yourself back to the present moment. This involves intentionally noticing give things you see, four things you hear, three things you feel, two things you smell and one thing you taste.
• Practicing silence. Taking time to reflect on one's thoughts and encourage room to acknowledge negative emotions without judgement. This in turn can aid self-awareness and regulate one’s nervous system.

Physical care

As the school day progresses, stress can be stored within the body, thus impacting teachers’ physical health. Without addressing physical aspects related to stress, teachers could experience muscular, cardiovascular and digestive issues. In turn, focusing on physical care is vital when placing focus within self-care practices, as it can loosen up stored stress within the body.

Suggestions for physical care can include the following:

• Stretching at the desk. Engaging in shoulder rolls, neck stretches or standing stretches during classroom transitions can offer quick tension relief during busy school hours.
• Hallway walks. Use planning periods or restroom breaks to take a short walk around the school. Movement can aid in reducing stress levels and potential inflammation within the body.
• Hydration habits. Keep a bottle of water on the desk as a visual cue to remind yourself to engage in proper hydration habits and ensure mental clarity throughout the day.

Connection and emotional care

Towards the end of the school day, teachers can feel discouraged or focus on what went wrong during the day. This can create moments of low mood and/or negative thinking. Given this, it is important that teachers create healthy habits to end their school day by provoking connections with their colleagues and positive interactions.

Suggestions for connection and emotional care can include the following:

• Peer engagements. Take a moment to chat and laugh with a colleague. Laughter can release endorphins that can in turn aid in reducing stress levels.
• Student moments. Pause to notice small wins with students, whether that’s behavior or academic successes. This can remind you that your efforts do matter within the classroom.
• Create a buddy system. Establish a connection with a colleague to vent about school-based stressors and hold each other accountable within self-care practices.

In essence, the wellbeing of K-12 teachers should be optimal, as these helping professionals hold influence on the next generation of leaders. If educators are showing up within their roles burned out, this can have large consequences for student development and emotional wellbeing. These tips can help teachers to create a pathway to health for themselves and to establish a healthier future for everyone involved.

To learn more about emotional wellness practices, please visit MSU Extension’s healthy living and emotional wellness webpage.