Empowering Teachers and School leaders-Promoting Mental Health and well-being for all

Dr. Sunita Devi

Lecturer in Rehabilitation Psychology,

NIEPID, Secunderabad

During this Session, you will…

• …learn about the elements of Mental Health and well-being .
• …learn how they are directly related to skills we use daily in our jobs/life, and
• …learn how to increase your own Mental Health and well-being and create a positive and psychological safe learning environment in schools.

Teachers’ and School Leaders’Wellbeing: Chaos to Calm Get Control and Manage Your Emotions

Need a picture????

Why Talking about promoting mental health and well being of teachers and school leaders?��

• At a local school, a nine-year old goes on a rampage, pouring paint over school desks, computers, and printers, and vandalizing a car in the school parking lot. The reason; some 3^rd grade std called him a “baby” and he wanted to impress him.
• A 8 class std shoots his classmates with his dad’s pistol , a girl committing suicide in a reputed school of Delhi/NCR.
• A teacher beats a child to death. And you find daily news paper full of such incidents.

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Such incidents of students and even teachers loosing control on themselves is a common sight in schools now a days.

It’s a Different World

The world we are living and today kids are growing up in today is quite different from the world we grew up in.

STRESS FRIENDSHIPS� EXPECTATIONS � TIME MANAGEMENT � EXAMS � IDENTITY CRISIS� INFORMATION EXPLOSION � � CONFLICT RESOLUTION ��COMPETITION INTERPERSONAL RELATIONSHIPS � � PEER PRESSURE CAREER� � BULLYING �� ACADEMICS CO-CURRICULAR ACTIVITIES�

Mental health

• Mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community.
• It is an integral component of health and well-being that underpins our individual and collective abilities to make decisions, build relationships and shape the world we live in.
• Mental health is a basic human right. And it is crucial to personal, community and socio-economic development.

Why mental health is important?

• Teacher mental health issues are important because they not only have a detrimental influence on teachers themselves but also directly affect classroom outcomes. 

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• One study into this showed that 77% of teachers felt poor mental health was having a damaging effect on pupil mental health, and 85% said that it adversely affected the quality of lesson planning.

• Promoting mental health and well-being among teachers and school leaders is crucial for several reasons.
• When educators experience positive mental health, it directly impacts their ability to create a supportive learning environment and positively influences students.

Why Talking about promoting mental health and well being of teachers and school leaders?�

Whole School Approach: Schools and colleges should adopt a whole-school approach to mental health and well-being. This involves embedding evidence-based practices that promote emotional health and resilience. Key principles include fostering an ethos of respect, supporting staff well-being, and involving student voice in decision-making.

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Work-Life Balance: Prioritizing work-life balance and reducing stressors can significantly impact teacher well-being.

Why Talking about promoting mental health and well being of teachers and school leaders?�

Source https://www.unicef.org/media/126821/file/Promoting%20and%20protecting%20mental%20health%20in%20schools%20and%20learning%20environments.pdf

Why is managing emotions important ?

• The best and most beautiful thing in the world cannot be seen or even touched.

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• They must be felt with the heart.

What Emotions do we have ?

There are only two basic emotions that we all experience :

Love

and

Fear

All other emotions are variation of these emotions.

• Emotions are primary elements in social interaction.
• Things that are personal are emotional.
• Accept your feelings.
• it is how you behave when you feel something .

Aristotle’s Challenge

“Anyone can become angry --- that is easy. But to be angry with the right person, to the right degree, at the right time, for the right purpose, and in the right way --- this is not easy”.

--Aristotle, The Nichomachean Ethics

Stapes for dealing with emotions:

ADDRESSING FEELINGS

People will forget what you said, people will forget what you did, but people will never forget how you made them feel.

KEY MASSAGES

• Have a DOSE and GIVE DOSE

• Dopamine. Also known as the “feel-good” hormone, dopamine is a hormone and neurotransmitter that’s an important part of your brain’s reward system. Dopamine is associated with pleasurable sensations, along with learning, memory, motor system function, and more.
• Oxytocin. Often called the “love hormone,” oxytocin is essential for childbirth, breastfeeding, and strong parent-child bonding. This hormone can also help promote trust, empathy, and bonding in relationships, and oxytocin levels generally increase with physical affection like kissing, cuddling, and sex.
• Serotonin. This hormone (and neurotransmitter) helps regulate your mood as well as your sleep, appetite, digestion, learning ability, and memory.
• Endorphins. Endorphins are your body’s natural pain reliever, which your body produces in response to stress or discomfort. Endorphin levels also tend to increase when you engage in reward-producing activities, such as eating, working out, or having sex.

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DOSE of ‘ Happy Harmones’

• Make time for exercise
• Exercise has multiple physical health benefits. It can also have a positive impact on emotional well-being.
• If you’ve heard of a “runner’s high,” you might already know about the link between exercise and endorphin release.
• But exercise doesn’t just work on endorphins. Regular physical activity can also increase your dopamine and serotonin levels, making it a great option to boost your happy hormones.
• Spending time outdoors, in sunlight at least 10 to 15 minutes outside each day.
• Laugh with a friend
• Cook (and enjoy) a favorite meal with a loved one
• Listen to music (or make some)
• Meditate
• Plan a romantic evening
• Help Someone
• Pet your dog
• Get a good night’s sleep
• Manage stress

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Here’s a look at how to make the most of these natural mood-boosters.

Mental Health Tips for Teachers Balancing Life�

1. Stay organized

• This is the most fundamental part of the process.
• There have been numerous studies done that underline how being disorganized can affect your mental health. When you’re surrounded by clutter, it clutters your mind as well, affecting the clarity of your thoughts. You start feeling overwhelmed.
• So, whether it’s your home, desk, or wherever you are, keep the space organized. Moreover, keep your schedule organized.
• Keep yourself out of the clutter, and it will improve your mental health.

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2. Have realistic deadlines�

• Yes, there are too many things to do. Teach students, answer questions, check homework, set tests, and so much more. The responsibilities of teachers at private schools are never-ending.
• However, it’s important not to set unrealistic deadlines for yourself just because there’s a lot to do.
• Because, one, many times you will fail to meet these deadlines.
• Second, rushing through the tasks will hurt your efficiency. It will also trigger stress and anxiety.
• Third, failing to meet deadlines may even make you feel sad, which will worsen your anxiety and lead to other mental health problems.
• So, be perceptive of the kind of deadlines you’re setting for yourself. Have more room; give yourself more time.

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3. Learn to say “no”

• In general, this is one of the most difficult tasks for many employees.
• People refuse to say “no” to tasks being handed over to them even when their schedule is completely packed. One of the reasons for this is they fear how this may make them look in front of others.
• Contrarily, taking a stand for your well-being and other priorities is a trait of strong-willed individuals. So, if you’re not already good at it, start practicing.
• When you’re already drowning in work and someone gives you extra tasks, be polite and tell them “no”. Let them know why you can’t take up this task.
• This doesn’t mean you refuse anything and everything that comes your way. The key here is to understand what’s beyond the threshold and may affect your wellbeing, including mental health. You want to say “no” to them.

4. Set aside “me” time

• You’re more than a teacher. You have a personal life as well.
• It’s easy to let your work-related stress seep into your personal life.
• The key to preventing this is first realizing that your work is affecting your personal life. Past that, it’s crucial to set strict boundaries in terms of the number of hours you have to work and the kind of work-related responsibilities you have to shoulder.
• Thereon, make space for some “me time” where you do what you love or enjoy. Rest, meditate, watch some movies, spend time with family, talk to friends, more… Whatever makes you feel better and happier, do that in your “me time”.
• It will help you rejuvenate and, most importantly, prevent burnout.

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5. Get Your Body Moving to Help Your Mental Wellness�

• One of the biggest challenges for many educators during this time is how hard it is to be sedentary– you may be used to moving around, physical transitions from one room to another, or even your usual lunchtime walk with a colleague.
• As you work around your schedule, set a timer or create breaks for you specifically to move around– this might mean moving around your house, or taking a walk around your building or neighborhood– obeying physical distancing recommendations, of course.
• Anything to get your body moving will help maintain your mental wellness.

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6. Model Self-compassion�

7. Set Reasonable Expectations (for yourself and others)�

• Collectively, we need to acknowledge that we are in the midst of a pandemic and distance learning– and that it is not business as usual.
• Things are going to be different, and that is okay.
• We can’t expect to be as productive, or on top of it, or together as we once could.
• If you are one of those, like many, who is trying to balance educating with care-taking or educating your students on top of your own kids, there is no possible way that you can be all things to all people all of the time.
• By setting small, realistic goals and expectations around what you actually could be capable of, you will be setting yourself up to feel much more fulfilled and help maintain your mental health.

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8. Communication is Vital for Maintaining Mental Health for Teachers�

• Let people know what is going on– especially colleagues and supervisors.
• By being transparent about what you are experiencing, and with what things may be helpful, you can bring them in and potentially expand your own network of resources and support.
• You may also be modeling healthy communication for other colleagues to follow suit.

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9. Be more social (with the right people)��

• Socializing is good for mental health.
• When you interact with others, it enhances the feeling of well-being. It also decreases the symptoms of depression.
• Socializing with others can significantly boost your mood.
• However, the key here is to socialize with the right people. If you’re mingling with negative people who thrive in a toxic environment, it’s going to make your mental health problems worse.
• So, identify individuals in your circle (peers or colleagues, friends) who have a positive outlook and presence. Interact with them more. Keep away from negative people at all costs.

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10. Think ‘mental health’

• A common theme among teachers who struggle with mental health problems is that many of them lack awareness of this topic. They don’t even think about them in context to mental health.
• For instance, if they are stressed, they don’t take it seriously. Instead, they treat it as a fleeting problem that will automatically be fixed tomorrow. (And guess what, it doesn’t get fixed “tomorrow”.)
• When you start thinking about your mental health, it is only then will you be able to identify your mental health problems. And unless you get there, you will never take definite steps to fix those problems.
• So, start focusing more on your mental health. Get more aware of how you’re feeling and on this subject at large. You can even opt for relevant programs or mental health training for teachers. You feeling stress and anxiety isn’t common or “okay”.

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11. Improve your skills

• Improving yourself professionally can play a lever in managing your mental health problems. And this happens in several ways.
• When you’re good at something, and you’re constantly improving, it reflects positively on your self-esteem and confidence. This boosts your mental health.
• Subsequently, when you’re constantly getting better, you will discover many new and rewarding career opportunities (like promotions and job offers from your dream schools). This will further enhance your mental well-being.
• So, always prioritize up-skilling. Improve yourself as a teacher. Sign up for certification programs. Gain experience in different ways. This is one of the most underrated but highly effective mental health tips for teachers.

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12. Get better at time management�

• When you’re not good at managing time, you will end up piling a lot of unfinished tasks. You will pile a lot of stress. While you may seem busy, your productivity will be poor.
• Collectively, all these will contribute towards negative mental health.
• So, get better at managing your time. Learn how to be more efficient. Try to do more things in less time. Focus on you being productive and not busy.
• Basic time management skills can be one of the most powerful things for teachers who are always “busy” and have too many things to do. You will be more productive with a lot of time in hand for your “me” time.

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13. Enjoy teaching

• “How to improve the mental health of teachers?”
• This might be one of the vaguest tips here, but it’s worth mentioning.
• When you’re not enjoying the work you’re doing, you will find yourself unhappy most of the time. You will always feel overwhelmed and stressed out.
• So, if you genuinely enjoy being a teacher, try to learn how to love the little things that this job entails. For instance, if students aren’t paying attention in the class, don’t get angry. Instead, redefine your approach and maybe join in their fun as well. If someone hasn’t scored well in the exam, don’t punish or ignore them but rather try to help them get better.
• There are many small things you can do to make your joy more enjoyable. And if you’re teaching in a good school that offers excellent facilities to the teachers, this enjoyment may come even more naturally.
• So, let go of the little things and worries. Don’t take everything seriously all the time. Learn to enjoy your job. Yes, some days will be challenging, but it doesn’t have to be that way the whole year.

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14. Have gratitude

• This simple tip isn’t just about the mental health of teachers. It fits everyone.
• When you’re counting your blessings, enjoying small achievements, and deploying gratitude for all that you have, it will help you feel elated and happier. (This won’t, however, be as effective if your mental health symptoms are severe. In that case, you’re advised to seek professional help immediately.)
• This habit of expressing gratitude every day will improve your outlook, giving a positive touch to your train of thought. In the long run, you will feel so much better.

15. Reach Out�

• If you feel like you are having a tough time, and are struggling in any way with enjoying things, balancing your mood, or finding time to take care of yourself– or if you have any thoughts of hurting yourself– please reach out to a counselor.

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Final Words

• �These are 15 powerful mental health tips for teachers in India that promote self-care and personal growth.
• In the end, do not ignore your well-being. Don’t let a job affect your health.
• If you find yourself stressed, sad, agitated and down most of the time, take those signs seriously. There are so many things you can do, starting almost immediately, to feel better.

A one-day seminar won’t do it.

Unlearn

old

habits

Let’s Watch

• https://www.youtube.com/watch?v=L49VXZwfup8

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• https://www.youtube.com/watch?v=RzPcWnrdlmw (emotional well being for students (in English-NCERT)
• https://www.youtube.com/watch?v=Nlz8yKG0ySU (emotional well being for students (in Hindi-NCERT)

I hope you had an enjoyable learning experience!!!!!