Boosting Teacher Wellbeing: Self-Care Strategies for a Restorative Summer Break

Introduction

Teaching is a rewarding yet demanding profession that requires immense dedication and energy. As educators, it's crucial to prioritise your own wellbeing to effectively support the growth and development of your students, maintain positive relationships with colleagues and parents, and reduce the likelihood of burnout. With the summer break on the horizon, it's the perfect time to focus on self-care and recharge your batteries. In this article, we will explore the importance of teacher wellbeing and offer evidence-based self-care strategies rooted in positive psychology to help teaching staff find balance, recharge, and enjoy a restorative summer break.

The Importance of Teacher Wellbeing

Research consistently highlights the impact of teacher wellbeing on job satisfaction, student outcomes, and overall school climate. When teachers prioritise their own wellbeing, they not only experience increased job satisfaction but also serve as positive role models for their students. Studies by Jennings and Greenberg (1) have shown that teacher wellbeing positively influences classroom management, student engagement, and academic achievement, in addition to reducing the likelihood of teacher burnout.

Positive Psychology Strategies for Restorative Breaks

Numerous effective strategies exist to bolster teacher wellbeing and enhance mental resilience, empowering educators to effectively manage the emotional demands of their profession. By incorporating positive psychology principles into your summer break routines, you can experience a restorative and rejuvenating time away from the classroom. Engaging in mindfulness and relaxation techniques, cultivating positive relationships, engaging in meaningful activities, embracing nature, setting boundaries and disconnecting, and practising gratitude are all powerful strategies that can help you recharge and find balance during your well-deserved break. Let's explore these strategies further so you can make the most of your restorative break and prioritise your own wellbeing.

1. Mindfulness and Relaxation Techniques:

Practising mindfulness can significantly reduce stress and enhance overall wellbeing (2). Dedicate time each day for mindfulness exercises, such as deep breathing, meditation, or yoga. Engage your senses and fully immerse yourself in the present moment, appreciating the simple joys of summer.

2. Cultivate Positive Relationships:

Use the summer break as an opportunity to connect with loved ones, friends, and colleagues. Positive relationships play a crucial role in our wellbeing, providing support, joy, and a sense of belonging (3). Organise meet-ups, virtual hangouts, or social gatherings to foster positive connections and create lasting memories.

3. Engage in Meaningful Activities:

Pursue activities that bring you joy and a sense of fulfilment. Whether it's reading a book, gardening, painting, or playing a musical instrument, engage in activities that align with your interests and passions. These meaningful experiences can enhance your overall wellbeing and bring a sense of purpose and rejuvenation (4).

4. Embrace Nature:

Spending time in nature has numerous benefits for mental and emotional wellbeing (5). Take advantage of the summer break to immerse yourself in natural surroundings. Go for walks, hikes, or picnics in parks or beaches, allowing nature to soothe your senses and restore your energy.

5. Set Boundaries and Disconnect:

It's crucial to establish boundaries and allow yourself time to disconnect from work-related responsibilities. Unplug from emails, grading, and lesson planning during your break. Create a designated space and time for relaxation, ensuring that you prioritise self-care and avoid burnout.

6. Practice Gratitude:

Expressing gratitude has a profound impact on our wellbeing (6). Take a few moments each day to reflect on what you're grateful for. It could be small things like a beautiful sunset, laughter with loved ones, or the opportunity to make a difference in students' lives. Cultivating gratitude cultivates positivity and enhances overall happiness.

Conclusion

Prioritising teacher wellbeing is essential for both personal and professional fulfilment. As educators, we have a responsibility to care for ourselves to better serve our students. This summer break, embrace evidence-based self-care strategies rooted in positive psychology to recharge and find balance. Engage in mindfulness, nurture positive relationships, pursue meaningful activities, connect with nature, set boundaries, and practice gratitude. By investing in your own wellbeing, you'll return to the classroom with renewed energy, enthusiasm, and the ability to create a positive and nurturing learning environment. Take this time to replenish your spirit, relax, and indulge in activities that bring you joy. Wishing you a restorative and rejuvenating summer break!

References:

(1) Jennings, P. A., & Greenberg, M. T. (2009). The prosocial classroom: Teacher social and emotional competence in relation to student and classroom outcomes. Review of Educational Research, 79(1), 491–525.

(2) Bartlett L, Buscot MJ, Bindoff A, Chambers R, Hassed C. (2021) Mindfulness Is Associated With Lower Stress and Higher Work Engagement in a Large Sample of MOOC Participants. Front Psychol. Sep 10;12:724126. doi: 10.3389/fpsyg.2021.724126. PMID: 34566805; PMCID: PMC8461060.

(3) Mertika, Antigoni & Mitskidou, Paschalia & Stalikas, Anastassios. (2020). “Positive Relationships” and their impact on wellbeing: A review of current literature. Psychology: the Journal of the Hellenic Psychological Society. 25. 115. 10.12681/psy_hps.25340.

(4) Tatjana Schnell (2009) The Sources of Meaning and Meaning in Life Questionnaire (SoMe): Relations to demographics and well-being, The Journal of Positive Psychology, 4:6, 483-499, DOI: 10.1080/17439760903271074

(5) White, M.P., Alcock, I., Grellier, J. et al. (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep 9, 7730 (2019). https://doi.org/10.1038/s41598-019-44097-3

(6) Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389. https://doi.org/10.1037/0022-3514.84.2.377