If you’re a teacher, you’re probably tired. Just a few weeks into the school year, and you might feel like you’ve hit a wall.
In August, our brains go from summer mode to overdrive. There is no easing into it and it takes a while to build up our teacher stamina again. In August, we make our miles-long teacher things-to-do lists and get going. Adrenaline kicks in.
Every day becomes a race to check off as many of those back-to-school prep items as possible. Somehow, most things get done! By the third or fourth week of school, we might start feeling like we’re in a bit of a routine and even slowly building up our stamina.
But now – weeks into the school year – we’re tired. Can anything be done about it?
Thankfully – yes. And it doesn’t have to be “just get more sleep.” As I get older and wiser, I’m realizing a few things: #1 is that “sleep” and “rest” are two different things. And #2 is that rest is essential to success.
We can’t just keep pushing and pushing, thinking we’ll rest when everything gets done. If you’ve been teaching for more than one year, you know that “everything” is never done! Constantly pushing ourselves to do more and accomplish more leads to exhaustion and burnout.
I’ve learned that spending time resting actually makes me more productive. This quote from the book Rest: Why You Get More Done When You Work Less says it all:
“Rest is not this optional leftover activity. Work and rest are actually partners. They are like different parts of a wave. You can’t have the high without the low. The better you are at resting, the better you will be at working.”
So how can we incorporate rest into our teaching lives?
This TED Talk from Saundra Dalton-Smith helped me understand the seven different aspects of rest.
Physical rest
This is the first one we usually think about. Examples of physical rest include going to bed earlier and napping, but you can also get physical rest from yoga, stretching, massages, and foot rubs! (Shouldn’t every teacher workroom include a nap area and a masseuse to provide chair massages and foot rubs?!)
While napping (or massages) may not be an option during your school day, here are other ways to get some physical rest:
*do some stretches
*do some yoga poses
*deep breathing. Simply take six counts to breathe in, then six counts to exhale. Do this five times.
*take a brief walk (preferably outside)
*take your planning or grading work to another location for a change of scenery
You already know this, but making sure you are getting seven or more hours of sleep every night is also enormously beneficial.
Mental rest
You know you need some mental rest when you feel as if you have “monkey mind” – when your thoughts are all over the place, jumping from one idea to the next.
Some ways to get mental rest during the school day:
*get all of those monkey mind ideas out of your head and into a journal (otherwise known as a brain dump)
*do some small cleaning task
*do some small organizing task
*read something
*schedule & take regular breaks
*get outside
*deep breathing and/or meditation – even for just one minute!
Sensory rest
You’ll know you need sensory rest when you have been staring at a screen for too long, or when you’ve been in a noisy or crowded space.
How to get sensory rest during the school day:
*take screen breaks (try not to grab your phone and mindlessly scroll when you get a break)
*take a walking break (preferably alone and outside)
*go somewhere where you can be silent for a few minutes (even if it’s the restroom)
*wear clothes that are soft and not too tight
*close your eyes, even for just a few seconds
Creative rest
You need this type of rest when you’re feeling unmotivated and uninspired.
*change your environment – spend your planning time in another location
*shake up your routine – can you do tasks in a different order or in a different place?
*take a walk outside
*deep breathing
*journaling or doodling
*do something just for fun – not to achieve anything, but just to take a brain break
Emotional rest
When you find yourself just going through the motions and not expressing your true feelings, you are in need of some emotional rest. This is going to involve talking to another person who loves you and is on your side.
*call or text a friend or family member
*vent to a trusted co-worker
*consider therapy. Does your school district offer free or low-cost options?
Social rest
If you continually have events on your calendar that require you to spend time with people you’d rather not see (or not see as often), you need some social rest.
*can you cancel or reschedule and spend some time by yourself or with other people you love?
*schedule some daily alone time for yourself. This might be early in the morning, right after you return home from school, or later in the evening.
*say no. Set some boundaries around when and how long you will spend time with people who drain your energy.
Spiritual rest
If you feel like you’ve lost your purpose or your “why,” you might need some spiritual rest. Here are some things to try:
*attending worship services or a Bible study
*volunteering for an organization that inspires you
*joining a club to spend time with people who have similar interests
Instead of waiting until you are burned out and exhausted, think of how you can incorporate different kinds of rest into your life on a daily basis. Just try one and see how it works for you! Remember that rest is not the opposite of work. Rest helps you be more successful.
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