Educator Resilience Resources
Happy Teachers Create Happy Classrooms!
Educator Social Emotional Learning (SEL)
There are Five High-Leverage Practices established in research to streamline learning, practice, and application.
- Examine Identity
- Explore Emotions
- Cultivate Compassionate Curiosity
- Orient Towards Optimism
- Establish Balance & Boundaries
Educator SEL is:
- The competencies that adults need in order to manage stress and create a safe and supportive classroom environment.
- The skills and mindsets that adults need to effectively embody, teach, model and coach SEL for students.
- The overall well-being and emotional state of adults in school settings.
How to Recognize Anxiety in Yourself and Others
- Stomach issues
- Panic attacks
- Needing reassurance
- Lack of patience
- Trouble concentrating
- Constant worrying
- Trouble breathing
- Rapid heartbeat
- Memory issues
10 Ways to De-Stress and Reduce Anxiety
1. Leave the Room
Getting up and removing yourself from a stressful situation can be a huge help. A brief change of scenery can help put some distance between you and your overwhelming feelings.
Pick something small: your desk, your closet, or your to-do list are all great choices. Spend 20 minutes focused on tidying up - it will help you feel in control of something and give you a sense of accomplishment.
3. Do some breathing exercises
Think about how you breathe when you're relaxed - like when you're about to fall asleep. Slow and deep, right? Forcing yourself to breathe this way is one of the best ways to bring on calmer feelings.
Try 4-7-8 Breathing to start: in hale through your nose for 4 seconds, hold for 7 seconds, exhale through your mouth for 8 seconds. Breathe2Relax and Breathe are two good apps for guided breathing exercises.
4. Write it out
When your feelings start to bubble up and get overwhelming, putting them on paper can help untangle them. Try a stream of consciousness exercise: 10 minutes of writing down all your thoughts without hesitating. Or, make a list of things stressing you out - seeing them reduced to bullet points can help you think more clearly.
5. Meditate/Practice Mindfulness
Meditation triggers your body's "relaxation response" - the complete opposite of the common stress response of "fight or flight." It slows your breathing, blood pressure, and pulse - all things that go along with being in a calm state of mind.
6. Watch something funny
Putting on a funny show or video will help take your mind off of everything going on for a little bit. And, laughter really can be the best medicine! It's known to reduce mental stress and bring on feelings of relaxation.
One of the best ways to handle built-up stress is to physically release it. Lace-up your shoes and head outside for a run - your feet pounding against the pavement is sure to help get some frustration out.
8. Write down 3 things you're grateful for
Showing gratitude is known to improve mood and help you better handle anxiety - so not only is it a good way to reduce your immediate stress, but it can help you keep your future stress level down too. And, when you write down a few things you're thankful for, you can always look back at your list when you start to feel that stress bubbling up again.
9. Talk it out
Sometimes when you're stressed, every problem (big or small) seems like a big deal. Talking to a friend or someone else you trust can help you get out of your own head and see things from a different point of view.
Try using the notOK app to help you reach out to others when you're feeling overly stressed.
10. Light a candle or diffuse essential oils
Scents can trigger very powerful emotional responses, and some are particularly good at inducing relaxation.
Try lavender, lemon, and jasmine scents - all known for alleviating tension.