I am in the midst of one of those super busy weeks at work: parent conference week. If you are already finished with parent conferences, lucky you. Tuck these tips away for the next season of super busy weeks. But if you’re in the midst of what can be “hell week”, read on — you need these tips to survive the week!
To clarify “hell week” for parents who are reading this: teachers do find it extremely valuable to meet with parents to discuss children’s progress, strengths, and needs. And we are grateful for any teacher workdays that might be designated for parent conferences. But generally, parent conference week simply means: keep doing all the usual stuff you’re always doing for good teaching but add on meeting with 20+ sets of parents. So it is a super busy week and the first thing to be cut from the to-do list is anything related to self-care.
Big mistake. You have to take care of yourself first and pace yourself to get through the week. If you don’t, you are almost guaranteed to get sick soon afterward and that will cause even more stress.
Here are 10 self-care tips that take 5 minutes or less:
1 – DEEP BREATHING
Step into your office, a closet, the restroom, the hall — anywhere you can be alone for a minute or so. Take a moment for 4 (or more) belly breaths. Here’s how: Place one hand on your stomach (below your ribcage) and one hand on your chest. Breathe in through your nose and allow your belly to expand (the hand on your chest should not move). Breathe out through your mouth, releasing all the air.
Another breathing technique that helps: the 4-7-8 breathing technique. Here’s how to do it: Place your hands on your stomach and your chest, similar to belly breathing. Breathe in slowly for 4 seconds. Now hold your breath for 7 seconds. Then breathe out for 8 seconds, completely releasing the air. Do this for 4 (or more) breaths.
2 – HYDRATE
Drink some water or make a cup of tea. Here are some of my favorite teas: vanilla chai,
, chai green tea, flavored teas.
3 – MEDITATE OR PRAY OR BOTH!
The apps Headspace and Calm both have short meditations you can do in three minutes or less. Saying a prayer of gratitude and asking for strength, energy, guidance, whatever you feel you need right now will help calm you and remind you that you are not alone.
4 – DO A QUICK YOGA POSE OR STRETCH
Try tree pose, warrior pose, standing forward bend, downward dog or crescent pose. Or all of the above! You don’t have to be in fitness clothes to do them.
5 – GO OUTSIDE
Get a few minutes of fresh air, sunlight, and views of anything outside that cheers you and makes you feel calm. Bonus points for doing some deep breathing outside!
6 – WRITE THINGS DOWN
Make lists of what you need to do or what you want to do this weekend. Write whatever comes into your head. Write what you are worried about. Just write. You don’t have to keep what you wrote. The value is in just getting it out of your head and onto the paper.
7 – READ A QUICK DEVOTION OR PEP TALK
Some of my current favorites:
*I Really Needed This Today: Words to Live By by Hoda Kotb
*Gmorning, Gnight!: Little Pep Talks for Me and You by Lin Manuel Miranda
*Finding Rest: A Women’s Devotional for Lasting Peace in a Busy Life by Shaunti Feldhahn
*Everyday Holy: Finding a Big God in the Little Moments by Melanie Shankle
*The Bright Life: 40 Invitations to Reclaim Your Energy for the Full Life by Jen Wise
8 – LISTEN TO MUSIC
It might be a pump-up playlist, a calming/focus playlist, or any type of music that you enjoy.
9 – PLAN SOMETHING
Some ideas: what you want to do this weekend, dinner menus for next week, some fun things you want to do in your classroom soon, some books you want to read. Planning gives you something to focus on and look forward to while also helping you to feel more control.
10 – LOOK AT PICTURES OF SCENERY OR PEOPLE YOU LOVE
Scroll through photos on your phone or computer, scroll through your own Instagram feed or another Instagram feed that you enjoy. Search for images of whatever kind of nature or scenery that makes you feel happy and calm.
There you have it! Ten tips that take less than five minutes. Try one and let me know if it helps!