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Put Your Oxygen Mask on First:

Self-care strategies for educators

Doreen Bonde

MA, Health Education

Makerspace Specialist

@doreenbonde

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Welcome!

We’re so glad you’re here!

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Self Care for Educators: Teacher Burnout

→ About half a million of U.S. teachers leave the profession every year

→ 41% of teachers leave the profession within five years of starting

→ 66% of the nation’s best teachers continue to leave the profession for careers elsewhere

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“Teaching is as stressful as an ER.”

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46% of teachers report high daily stress during the school year.* That’s tied with nurses for the highest rate among all occupational groups.

* Gallup (2014). State of American Schools. Retrieved from http://www.gallup.com/ services/178709/state-america-schools-report.aspx.

Download the brief from “Teacher Stress and Health” for details

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The Promise of Sustainable Happiness

Julia K. Boehm and Sonja Lyubomirsky

The Oxford Handbook of Positive Psychology (2 ed.)

Edited by Shane J. Lopez and C.R. Snyder Print Publication Date: Jul 2009 Subject: Psychology, Social Psychology, Clinical Psychology Online Publication Date: Sep 2012 DOI: 10.1093/oxfordhb/9780195187243.013.0063

What three things contribute to

chronic happiness?

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PRACTICE

SELF

CARE

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"12/2/16 - Funny Flight Attendant" by CubMelodic23 is licensed under CC BY-NC-ND 2.0

This is Bob from Southwest.

Bob says:

Put your own oxygen mask on first.

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Should you become faint from lack of oxygen, you won't be much good to anyone at all.

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How can we find time to make

self care a priority?

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#just5minutes

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$10.7 million dollars

or

$1 million dollars?

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CLEAR, JAMES. ATOMIC HABITS: an Easy and Proven Way to Build Good Habits and Break Bad Ones. RANDOM House BUSINESS, 2019.

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Breathe

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How to Reduce Stress Like a Navy SEAL

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Step 1: Find a comfortable chair or place to lie down.

Step 2: Inhale for 4 seconds (while the circle above is expanding).

Step 3: Hold air in your lungs for 4 seconds (while the circle is expanded).

Step 4: Exhale for 4 seconds, emptying all of the air in your lungs (as the circle contracts).

Step 5: Hold your lungs empty for 4 seconds (while the circle is contracted).

Step 6: Repeat for five minutes, or as long as is necessary to feel refocused and relaxed.

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2.) Be mindful

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The Greater Good Science Center studies the psychology, sociology, and neuroscience of well-being and teaches skills that foster a thriving, resilient, and compassionate society.

Greater Good in Action collects the best research-based methods for a happier, more meaningful life—and puts them at your fingertips in a format that's easy to navigate and digest.

The practices in Greater Good in Action are for anyone who wants to improve his or her social and emotional well-being, or the well-being of others, but doesn't necessarily have the time or money to invest in a formal program.

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3.) Meditate

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Enjoy the Weekend meditation

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4.) Move your body

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Dr. Levine’s

Magic

Underwear

Is Sitting a Lethal Activity?

Sick of sitting

2-Minute Hourly Walk Ma y

Offset Sitting's Effects

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5.) Sleep

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hypertension

heart attack & stroke

weight gain & obesity

diabetes

depression & anxiety

faulty brain function

memory loss

immune system deficiency

decreased fertility

psychiatric disorders

Avoid contributing to these conditions with

1 WEird TricK

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43% of educators slept an average of 6 hours or less each night, which is less than the 7 to 9 hours recommended for healthy functioning.

64% said they felt drowsy during the school day.

50% of respondents experienced daytime sleepiness at least three times per week and either missed work or made errors due to a lack of sleep.

Only 33% of school personnel admitted to getting a good night's sleep most of the time.

We are TIRED.

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Hello, darkness, my old friend: A dark room=better quality sleep

Do your Starbucks run early in the day: Caffeine even six hours before bed can make you lose sleep!

I’m wide awake: If you’ve been up for more than 20 minutes, leave your bedroom and do something quiet and/or boring until you get sleepy.

Brain still racing? Try a body scan meditation

Power naps-yay or nay?: It depends. Experts seem to agree that if you are going to nap, keeping it short (20-30 minutes max) and earlier in the day can be beneficial.

Get more ZZZZZZZs