in the classroom
Don ’ t be afraid to reach out to colleagues , friends , or family members for support when you need it .
‘ Fill your own cup ’
The importance of teacher self-care .
By Melo Calarco
A new report by The Black Dog Institute found that almost half of Australian teachers ( 46.8 %) are considering leaving the profession within the next 12 months , which is a huge increase from 14 % in 2021 .
The same study of 4000 teachers found 70 % of teachers reported having unmanageable workloads . Teaching is a demanding profession that requires a great deal of dedication , hard work , and emotional investment .
Teachers , educators , and principals often spend long hours preparing lessons , grading assignments , managing classrooms , and dealing with administrative tasks .
Additionally , they may be responsible for supporting the emotional and social development of their students , which can be mentally and emotionally taxing . This is why self-care is so important for teachers , educators , and principals . Why is self care so important ? In my work as a performance coach , I see many people , including educators , working in highly stressful environments and the first thing they do when they are busy and stressed is drop their fundamental self-care practices such as exercise , nutrition , sleep , renewal breaks and so on .
Ironically , it ’ s the very thing people need the most to stay energised as a high performer and operating at your best .
You cannot be performing at your best and be fully engaged in the classroom if you are at your best health-wise , therefore , consistent self-care practices is the key to optimising your performance and sustaining your workload , without burning out .
One of the most important reasons for practicing self-care is to prevent burnout happening in the first place . Burnout is a state of emotional , mental , and physical exhaustion caused by prolonged and excessive stress not being managed .
It is a common problem for many educators , and it can have serious consequences for their health and wellbeing . When teachers and educators take care of themselves , they are more likely to feel energized , motivated , and resilient in their work . This can lead to improved job performance , better relationships with students and colleagues , and a more positive outlook on life .
By practicing self-care , educators can also enhance their productivity and performance . When they are well-rested , well-nourished , and emotionally balanced , they are more focused , efficient , and effective in their work . This can lead to better outcomes for their students , as well as a greater sense of accomplishment and job satisfaction .
Additionally , by modelling healthy behaviours and prioritising their own well-being , educators are demonstrating to their students the importance of selfcare . This can help students learn to value and prioritise their own well-being more , which is an essential life skill . It ’ s a win , win situation for everybody !
How to better practice self care It ’ s one thing to know the importance of selfcare , as many of us do , but it is another thing to actually do it ! We all know that practicing self-care is common sense but it ’ s not always common practice . Here are a few tips to help you practice self-care better :
Make time for yourself : Schedule time for activities that bring you joy , whether that ’ s exercise , hobbies , or spending time with friends and family . Make yourself a priority for a change and ‘ fill up your own cup ’ first .
Take care of the big three : Take time to eat nutritious foods , get enough sleep , and engage in regular physical activity . I call these the ‘ big three ’ in terms of your basic physical self-care practices and should be non-negotiable before anything else .
Practice mindfulness : Take a few minutes each day to check in with yourself , focus on your breath , meditate , or practice yoga . These activities can help reduce stress and develop your mental clarity and resilience .
Set clear boundaries : Setting boundaries can help you manage your workload and prevent overwhelm leading chronic stress or burnout . Learn to say no to additional work when you are already stretched and find some downtime at home whenever you can .
Seek support : You are not alone , don ’ t be afraid to reach out to colleagues , friends , or family members for support when you need it . Seek professional support if needed . Talking to someone about your challenges and concerns can be extremely helpful .
In conclusion , self-care is essential for educators , teachers , and principals and could be the very thing you need to keep you going during challenging times .
Teaching can be very meaningful and rewarding work , so by practicing self-care you can prevent burnout , improve wellbeing , enhance performance and help you find the energy and vitality to keep you doing the work you love . ■
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