Mental Health Advice for Teachers
May is Mental Health Month, designed to bring awareness and conversation around this critical topic. And just like our physical health, our mental health is important to keep top-of-mind all year round.
Since I work so closely with teachers and school staff, today’s advice is specific to educators! So teachers, In order to improve your mental well-being, here are my tips to get you through the school year:
Protect Your Own Mental Health
One of the best things you can do is make your own mental health a priority. Teachers have so much to juggle, day in and day out. You have responsibilities to your admin staff, your support staff, your students, their parents… the list goes on. There is just so much to balance in your day, and it’s easy to get so caught up in the daily grind that you forget to make yourself a priority.
Manage Your Stress
One of the first ways to protect your mental health is to consider how much stress you are under. Let’s consider the two main types of stress.
Planned Stress. We all have stressors that are planned and known. May is always a hectic month for teachers and parents - and if you fit into both of those categories, you can definitely expect extra stress.
Other examples of predictable stress include the weeks leading up to a new school year, when you need to prepare your classroom and organize your lessons. You might also have extra workloads during finals weeks or grading periods, when report cards are due, or the holidays could be extra stressful at home.
When it comes to the times you know you will be under extra stress, do what you can to cut back on other areas and do things to help you relax. Perhaps you take a break from a volunteer commitment during those weeks, schedule a massage or yoga class over the weekend, or get a sitter so you can enjoy a date night with your significant other.
2. Unplanned Stress. The second type of stressor is less easy to plan for, because it is unexpected. This could include a last-minute presentation at a staff meeting, a family member who falls ill suddenly, or an issue with a student that requires extra meetings.
These stressors can be tougher to handle, but you can still be proactive by creating a go-to list of ways to decompress in case they arise. Create some white space in your schedule, to fill in when extra obligations pop up. Allow yourself an extra hot bath that night. Set aside 30 minutes to meditate or deep breathe. Knowing the ways you can squeeze in de-stress time can be immensely helpful, especially for those “surprise” stressors.
Ask For Help
This is another tip that sounds obvious, but can be so hard for many of us… Ask for help. If you are struggling, it is OK to talk about it. Reach out to friends and family, talk to a therapist or counselor, or schedule a call with a long-distance friend you haven’t spoken to in a while. Whatever it takes, find someone to talk to and vocalize your struggle.
Sometimes, when the going gets too tough, it may take the assistance of an expert. Be honest with yourself about how you are feeling. There are many resources available for professional help, such as:
Set Boundaries
One common reason for mental health struggles for educators is being asked to do SO much ALL of the time. Many teachers can relate to having more and more added to their plates, year to year. It seems nearly every hour of our day can be consumed with professional duties!
Consider setting boundaries for yourself, and really sticking to those rules. If you want your weekends to yourself, commit to it. Don’t take on any extra events on Saturday or Sunday. Perhaps you need time in the evenings. Set aside an hour to yourself and do not let ANY distraction interfere with that time slot.
Teachers, especially, spend so much time giving of themselves to others. It is important to make yourself as much of a priority (if not more of one) as you do those around you! You matter, and your feelings and frustrations are valid.
Reach Out to Fellow Teachers
Another great way to maintain your mental well-being - not only for yourself but for your co-workers - is to talk to one another. Having a safe and communicative working environment benefits all employees. Try to have an open dialogue with your fellow teachers.
Check In On One Another
A simple first step is to just ask. Check in on your fellow teachers. How are they holding up? Do they need any help? Do they want to talk? Being a sounding board, or even offering and letting them know you care, can go a long way.
Healthy Breaks
Consider using a break time to take a walk outside. Grab a coworker and decompress over some physical activity. If the school day is too slammed, carve out some before or after school minutes for a quick walk.
Many schools have a track or gym that you can likely use for a few quick minutes after the school day. Use those facilities (with permission, of course) to your benefit!
Balance the Load
Sometimes teachers’ workloads peak at the same time, like during finals week or report card deadlines, but every education specialty has its own stressful periods. Drama and music teachers will have extra work in the weeks leading up to a performance, while the basketball coach might have more stressful days during playoffs.
If these stressful peaks don’t coincide, try to lend a helping hand. If you have the extra bandwidth at a particular time, and another teacher is drowning, ask if you can help balance the load.
Normalize the Mental Health Conversation
Overall, the best thing you can do to improve your own mental health and the health of those around you is to open the communication lines. Feeling that you can speak to one another, be open and honest about your mental health, and converse about your struggles can really improve the workspace relationships.
Thankfully, our world is beginning to realize that mental health is as important as (or maybe even more so than) physical health. Be an example to your students and colleagues, and talk about how you’re feeling. And remember, focusing effort on improving mental health goes a long way to making incremental change!
