5 ways to boost your wellbeing this year

Therese Hoyle

Therese Hoyle is founder and chief facilitator of Therese Hoyle Consultancies. Since 1997, Therese has worked nationally and internationally with over 450 schools and organisations, and with more than 14,500 individuals, inspiring them with her Positive Playtime, Social, Emotional and Wellbeing programmes. She is author of three books, and works with Optimus Education as a wellbeing consultant and adviser, and with the DfE as a Women leading in Education coach. Contact her on [email protected] / 0800 311 8991.

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An NUT survey in 2015 found that over half of teachers were thinking of leaving the profession in the next two years, citing ‘volume of workload’ (61%) and ‘seeking better work/life balance’ (57%) as the two top issues causing them to consider this. Research also shows that one in four teachers will quit the profession within the first five years of teaching. Yet, according to a Gallup survey in 2013, teaching was still voted number two out of the top 14 careers - beaten only by physicians.

Why did you go into teaching? Most of us came into it because we had a vision of how we thought education should be. We loved children, believed that we could affect change, had an enthusiasm for our subject, and we wanted to make a difference. Sadly, many of us have lost sight of that vision.

Consider this: On a scale of 1-10, how stressful is your job? Too often, we do not listen to our bodies, ending up with distress, which manifests physically as pain, muscle tension, injury or disease; emotionally with symptoms of jealousy, insecurity, feelings of inferiority, inability to concentrate, poor decision making, mental disorientation, depression, anxiety and so on.

In this article, I’m going to outline five steps to create delicious habits that will make you positively flourish at work!

1. Put your own oxygen mask on first

I am sure you will have heard it said, in the preflight demonstration, that if there’s an emergency, to put on your own oxygen mask before you help others. The idea is that you don’t become so preoccupied with trying to help secure everyone else’s oxygen mask that you forget to secure your own. You are not going to be much help to anyone, let alone yourself, if you’re in a pre-comatose state!

Teachers and school leaders often tell me they have depleted themselves for the sake of others - pupils, management, staff, family, friends. It’s important to take the time and care to secure your oxygen mask, then when the challenges of school life come hurtling towards you, you will have some foundations with which to deal with them.

2. Eat a healthy, balanced diet

Drink water throughout the day. By staying hydrated you'll be taking care of your most basic needs first. Water is also essential for cleansing the body, so try to drink at least four to six glasses a day.

Cut down on all refined and processed foods, sugar, fried fatty foods, additives and all stimulants like tea, coffee and alcohol. Instead, eat more whole grains, vegetables, fruit, whole wheat pasta, seafood, free range/organic poultry and dairy products. Make sure to eat enough to ensure your blood sugar isn't crashing. Have healthy snacks around, especially when you are ruled by your school breaks and busy schedules.

3. Start an exercise programme  

Walking, running, swimming, aerobics, dancing or yoga. Exercise regularly at least twice a week. There’s a lot of research out there that indicates the better shape you are, the easier you will find it to handle stress.

4. Take time off from the digital screens

While screens may feel relaxing, and allow you to turn "off", try and find a sans-screen activity to truly take time for yourself. Skip the TV and enact even the smallest self-care rituals, like:

  • A bath
  • Time to clean and moisturise your face
  • Legs up the wall with eyes covered for 5-10 minutes
  • A five-minute foot massage
  • Listening to relaxing music with a cup of tea
  • Journaling

5. Say “NO!”

This is the hardest word for a teacher to say! Most of us are kind and caring individuals, high achievers and hugely diligent. We teach because we want to make a difference, and the word ‘no’ is so hard to say. But we MUST say it if we are to survive in this culture of an ever-increasing workload. Try saying: ‘Not now’, and then give a future time frame.

Take Nottingham’s Education Improvement Board as an example. They have come up with their own fair workload charter. In brief, the charter defines what ‘reasonable’ means in terms of the additional hours teachers are expected to work beyond directed time each day. They say that school policies should be deliverable within no more than an additional two hours a day beyond directed time for teachers (and three hours a day for those with leadership responsibilities).

Schools adopting the charter receive the Education Improvement Board fair workload logo to use on their adverts and publicity. This reassures potential applicants about the workload demands that will be placed on them in choosing a charter school over one that hasn't adopted it. Read more about the charter at: www.schoolsimprovement.net/what-exactly-is-a-reasonable-teacher-workload.

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