Self-Care Resources



Self-care is far from self-indulgent, especially among those of us who are committed to serving others. It isn’t about being selfish or shirking our responsibilities. It’s about figuring out what aspects of our work and schedules we have control over and making choices about how to most effectively spend our time and energy.

Here are tips, links, reflections, and mindfulness practices to help you cope with the common challenges faced by educators and other helping professionals.  




photo by tuelezka for freedigitalphotos.net

Realistic Self-Care: 7 Key Questions
1. Are You Trying to Keep Too Many Balls in the Air?
Real life being what it is, daily or even weekly balance isn't usually possible.  If we think in terms of cycles—weeks, months, even years—there are times when we may need to put more of our energy into our work, caring for our families, or dealing with our own health issues.  
2. What Does Your Body Need? 
Your specific answers to this question might be quite different from mine, but they'll likely fall into the same three general categories: movement, nourishment, and/or rest. 
3. How Many Minutes Have You Got?
Even on the most frazzled days, you can likely squeeze in five minutes to eat a quick healthy snack, three minutes to do some gentle stretching, or even just 60 seconds to look out the window and take some deep breaths. 
 4. How Do You Handle Anger? 
Most of us have a tendency to react in unhelpful ways: overly aggressive, passive-aggressive, or overly assertive. Responding calmly and assertively is almost always more effective.
5. What's Draining Your Battery?
Does your work leave you feeling physically exhausted or sluggish from inactivity? Are you getting too much of a mental challenge or not enough? Or perhaps you need to be firmer about setting boundaries, and/or  let go of something you 'have to do' that you don't really have to do.
6. Do You Need an Oxygen Mask or a Parachute? 
You hear all the time that you should 'put on your own oxygen mask first,' but do you actually follow that advice? And is that truly enough to take care of yourself, or are you in a situation that you really need to get out?
7. What Kind of Support Do You Need?
Let's face it. Self-care doesn't happen in a vacuum. We're all in this together, and there are a lot of ways we can lend each other our support in mutually-beneficial ways. 



Coping with Stress and Burnout

Calm Down and Reduce Your Stress: Tips for Mindful (but Busy!) Teachers 
Body-based practices to help us focus on the present and stop ruminating.
Do-It-Yourself Mini-Retreat for Counselors and Teachers
Tips from mindfulness facilitator Jennifer Howd on creating your own, at-home retreat. All you need is a clear intention and some self-discipline. 
Don't Sweat the Small Stuff... for teachers 
Six reminders to keep things in perspective, based on the popular self-help book.
How Burnt Out Are You? 
Are you just having a bad day, or is it time to quit your job?  Or are you in serious need of some R and R (if only you could find the time)?  Answering these ten questions should point you in the right direction... or confirm what you already suspect.
Mindful Teaching by the Numbers 
This poster/infographic shows a a few important numbers to keep in mind as you 'keep calm and carry on.'
Mindfulness and Self-Care for Caregivers  
Tips for professional and family caregivers (carers), based on my family's experience taking care of my mom during her four-year struggle with brain cancer.
Mindfulness and Self-Care for Teachers
In this interview, I discuss how to take better care of ourselves so we can better meet the needs of our students.
"The purpose of mindfully labeling thoughts and feelings is to recognize that they’re distinct from the person who’s having them.  You are not your thoughts and feelings; they come and go while you remain yourself." 
Quick Sanity Breaks for Mindful (but Busy!) Teachers
This poster/infographic shows half a dozen quick ways to clear your head and take care of yourself.
Suggestions on setting limits, work-life balance, and self-compassion.
Relaxed Abdominal Breath: Stress Reduction through Mindful Breathing
"Shallow breathing ('chest breathing') can result in a vicious cycle: We breathe shallowly because we’re under stress, which makes the body feel it’s not getting enough air... Relaxed abdominal breathing ('belly breathing') is one of nature’s best anti-stress medicines." 
Restless Mind: Typical Strategies for Denying Stress 
"Most people have a preferred tactic to avoid painful stress reactions... Becoming aware of avoiding a stressful emotion is often the first step in learning how to do something different."
Should I Quit My Job? 
Have you been feeling frustrated and burnt out?  Maybe you've started wondering whether it's time to move on? Answering these ten questions should help you make up your mind.
Step Back, Then Tackle Your Frustration: Tips for Mindful (but Busy!) Teachers
A few strategies for dealing with the frustration that comes from feeling like we don't have control over our work.

What's the Best Mindfulness Practice for Me? 
Interested in mindfulness, but not sure where to start?  Or looking for some new ideas to add to your existing practice?  This quick quiz will help point you in the right direction.




Mind-Body Health

Body Scan: Awareness of the Body  
"The purpose of the body scan is not necessarily to relax or to go to sleep, although it can help with that sometimes.  The important thing is that you stay open and curious to your body's experience."
Five Senses Snack: a Mindful Eating Chart
It isn't a treat if you're not enjoying it.  This chart can help you truly appreciate what you're eating by slowing down and noticing not just the flavor but also the texture, scent, color, and even sound.  

Is Your Mind Connected to Your Body? 
Here's a quiz to help you measure the strength of your mind-body connection, followed by suggestions for practices you might find useful.

Rainbow Walk: a Mindfulness Activity to Move the Body and Rest the Mind 
This is a great activity if you tend to spend too much time sitting around with your mind running in circles.
Trying on Different Shapes: Mindfulness of Mood and Posture
"Changing our shape, in its many parts, can change our mood, our awareness, and what actions we’re able to take."
Wellness and Weight-Loss Tips for Stressed-Out Teachers
In this interview, fitness expert (and former kindergarten teacher) Debra Mazda gives specific suggestions for how teachers can integrate healthier eating and exercise habits into a busy workday. 



 Self-Compassion
Compassionate Image: a Guided Visualization Practice  
Imagining what complete compassion might feel like can help us access that feeling during difficult times. 
Next Time I'll Do Better: Recognizing and Learning from Mistakes  
It’s uncomfortable to feel guilt or shame over something we’ve done.  But instead of trying to push away these negative feelings, we can use them to avoid making the same kind of mistake again.    
Personal Triggers: Recognizing the Causes of Problematic Behavior 
"Most of us have some type of behavior that’s gotten us into trouble. It could be overeating, drinking too much, using drugs, or responding with anger and aggression. Think about what triggers (causes) you to engage in this behavior... What is your plan to deal with those factors you can control? What about the ones you can’t?"    
The Sound of Self-Acceptance: Songs for Reflection and Discussion 
Eighteen songs about being true to ourselves and recognizing our own strengths and vulnerability.  
Wise Elder Visualization: a practice for parents and teachers  
Imagining a supportive elder can help you respond mindfully in emotionally-charged situations. 





Links to More Resources 

Skovholt Practitioner Professional Resiliency and Self-Care Inventory


CompassionFatigue.org"The Compassion Fatigue Awareness Project© is dedicated to educating caregivers about authentic, sustainable self-care and aiding organizations in their goal of providing healthy, compassionate care to those whom they serve."

ElderWisdomCircle.org: free personal advice, from "an online inter-generational program pairing advice seekers with a network of seniors (“Elders”) who provide empathetic, caring, and supportive advice based on their own life experiences."


Professional Quality of Life Scale (ProQOL), measuring compassion satisfaction, burnout, and secondary trauma.

Self-Compassion Practices from Dr. Kristin Neff
guided meditations and exercises on coping with emotions, self-nurturing techniques, and changing critical self-talk

Yoga for Teachers video by Adriene Mishler

from Edutopia:

Back to School Stress: Establishing Good Habits
Don't Quit: Five Strategies for Recovering After Your Worst Day Teaching
End of Year Burnout: How to Finish the Marathon in Stride
Five Myths That Sabotage Our Love of Teaching 
The Oasis Within: Mindfulness Practice for Teachers
Seven Self-Care Strategies For Teachers 
Twelve Choices to Help You Step Back from Burnout
When Teachers Compete, No One Wins 

from Greater Good:
Can Compassion Training Help Physicians Avoid Burnout?
How Self-Compassion Can Help Prevent Teacher Burnout
How to Build Trust in Schools 
Seven Ways Mindfulness Can Help Teachers

from The Guardian Teacher Network:

Daily tips to help teachers stay happy and healthy during the week 
Five ways teachers can fit exercise around work 
How to balance work with family life: a teacher's survival guide 
Stress-busting snacks: easy recipes for exam season 
Teacher's guide to sleep – and why it matters 
Ten tips on how teachers can improve their work-life balance




from The Mindful Teacher:
Morning Guided Meditation for Teachers 
Mid-Day Guided Meditation for Teachers 
Evening Guided Meditation for Teachers



5 comments:

  1. The resources from "Greater Good" are particularly awesome.

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    1. Thanks for your comment, Ashley. Greater Good certainly does have some great resources!

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  2. Catharine, I have been a meditator for many years and I'm now trying to introduce a bit of mindfulness in my primary English classroom in northern Spain. I've also been asked to do a short ten hour course for fellow teachers and have been searching the web for inspiration. I think this website is brilliant ! It has everything ! I almost need look no further, nor do I feel much need to do any online training, with all that you have here ( and on Facebook etc ) and my own experience and other sources. In particular, you have supplied me with a lot more about mindfulness for the teacher him/herself, which I think is very important ...e.g. for dealing with needy kids ( and colleagues ! ) who are unconscious and interrupt or don't listen, multitasking at work, etc etc. Does what I say inspire in you any other ideas of links or sources ? If, not, thanks anyway and CONGRATULATIONS

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    1. Thanks for your comment, Nick. I'm so glad you're finding this site useful! Here are a couple more links you might want to check out:
      http://www.mindfulschools.org/resources/explore-mindful-resources/
      http://www.mindfulteacher.com/www.mindfulteacher.com/index.html

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    2. Thanks Catharine and best wishes !

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