15 PROVEN TEACHER MENTAL HEALTH TIPS FOR IMPROVED WELL-BEING
Have you asked Siri to list mental health tips?
Have you ever Googled a teacher mental health checklist?
Are you counting down to the next school break so you can improve your focus on taking better care of yourself and your mental health?
Teaching is undoubtedly one of the most rewarding yet challenging professions out there. As we stand in front of our classrooms, inspiring and shaping young minds, it's easy for the world to see our passion and dedication.
But behind the scenes, we often battle stress and pressure that can seriously impact our mental health. It's not just a few of us. According to the National Institute of Mental Health, more than 1 in 5 adults in the United States of America live with a mental illness, including anxiety and depression.
The heavy workloads, sky-high expectations, and limited resources make our jobs even more rigid.
The heavy workloads, sky-high expectations, and limited resources make our jobs even more rigid.
This blog post gathered 15 proven teacher mental health tips and additional resources for improved well-being and teacher mental health.
TEACHER MENTAL HEALTH MATTERS
Unsurprisingly, teachers have become more aware of their need to prioritize themselves emotionally and mentally just as physically. A decline in teacher mental health and well-being impacts job satisfaction, increases burnout, decreases student performance, and becomes a cause for teachers leaving the profession.
It’s not unusual these days to feel differently as the seasons change from summer into fall, causing warmer, longer days to become shorter and colder. We have settled in from the back-to-school rush, and as fall prepares to become winter, we know that the seasons impact our mood.
“Self-care” and “mental health day” have become familiar phrases. Thus, we can all benefit from mental health tips that incorporate self-care. This teacher mental health checklist is a starting point for a mental health journey.
15 PROVEN TEACHER MENTAL HEALTH TIPS FOR IMPROVED WELL-BEING
1. Prioritize Sleep
Let's talk about something we all need more of: sleep! In the whirlwind of lesson planning, grading, and nurturing young minds, we often forget the impact of a good night's sleep.
I know, your days are jam-packed, but trust me, giving yourself 7-9 hours of quality sleep is like giving your brain a warm, cozy hug.
It’s not just about feeling rested; it’s about being able to tackle your day with all the energy and enthusiasm you deserve!
Getting adequate sleep, the primary of mental health tips, rejuvenates your body and mind, setting the stage for a more positive day ahead.
2. Get Moving
Exercise should also be a non-negotiable part of your routine. This mental health tip isn’t just for fitness buffs; it’s for all of us.
Whether it’s a dance party in your living room, a toning and stretching session, or a brisk walk in the park, find something that makes your heart race (in a good way!).
Exercise doesn’t just tone your body; it releases those fabulous endorphins that make you feel on top of the world, reducing stress and upgrading your overall mood.
Thus, anxiety, depression, negative mood, self-esteem and cognitive function improve!
3. Eat Well and Stay Hydrated
Pair your workouts with a balanced diet and proper hydration. These mental health tips remind you to eat nutrient-rich foods that provide the energy you need, while staying hydrated ensures your body functions optimally.
This helps you think clearly and stay sharp.
I’m not here to tell you to give up your favorite treats; we all need a bit of chocolate now and then!
But let’s focus on balance. Fruits, veggies, whole grains, healthy fats, and lean proteins – they’re your body's best friends.
And don’t forget to hydrate! Water is like a miracle worker, keeping your body and mind in tip-top shape.
Mental health tips: Eat nutritiously, stay hydrated, and exercise regularly
4. Have Open Communication with Colleagues and Administration
Connect with fellow teachers who understand your challenges and triumphs. Sharing experiences not only offers emotional relief but also provides valuable insights and coping strategies.
Open communication within your school community is vital, too. Don't hesitate to talk to colleagues and administrators about your concerns.
Express your needs, share your ideas, and listen to theirs. A culture of openness makes your workplace a nurturing space where everyone’s ideas and concerns matter.
Teachers and administrators need constructive conversations.
5. Maintain a Healthy Work-Life Balance (H-3) (link work-life balance)
There is a time for everything. Set clear boundaries between work and personal time. Engage in activities outside of school that bring you joy and relaxation.
While reading these mental health tips, you may be thinking of all the things you have to do that are not a part of your contractual hours. Set a boundary for yourself that clearly distinguishes when you will complete work-related tasks outside of work.
Set clear boundaries; when you're at home, try to disconnect from work-related emails and calls. Engage in hobbies, spend quality time with your loved ones, and make time for activities that bring you joy.
Save emotional energy by not allowing your work-related concerns and tasks to rob you of time with family and friends, time for yourself, and other areas of your life that are important to you.
6. Seeking Emotional Support from Friends and Family
A listening ear and a shoulder to lean on can make a world of difference when you're feeling overwhelmed. Sympathetic friends and family provide a different perspective and can offer comfort during tough times.
Remember, building a strong support system is not a sign of weakness; it's a testament to your humanity, strength and self-awareness.
That much needed heart-to-heart conversation with a friend can help you get out of your head and lean into your support system. Sharing your feelings and concerns with loved ones strengthens your bond and provides the emotional outlet you need to cope with the demands of your profession.
If you are tired of running on fumes and want measurable, science-backed relief, you don't have to do it alone.
Learn more about the The Executive Reset Research Cohort Complimentary Strategy Session.
7. Create a Stress-Relief Toolkit
A stress-relief toolkit is a list of activities that bring you joy and relaxation. Whether it’s reading a book, practicing a hobby, taking a nature walk, or indulging in creative pursuits, find what speaks to your soul.
These activities aren’t indulgences; they're necessities.
They provide the mental break you need. Remember, your stress relief toolkit should be personalized to your preferences and needs. Experiment with different items and activities to find what works best for you.
Sample items for your stress-relief toolkit, an extension of your teacher mental health checklist, can include:
Scented Candles or Essential Oils: Aromatherapy can have a calming effect. Lavender, chamomile, and eucalyptus are popular choices.
Comforting Teas: Herbal teas like chamomile, peppermint, or green tea can be soothing and calming.
Stress Balls or Fidget Toys: These provide a physical outlet for stress and can help refocus your mind.
Journal and Pen: Writing down your thoughts and feelings can be therapeutic and provide a sense of release.
Coloring Books and Colored Pencils: Adult coloring books offer a creative way to relax and unwind.
Headphones: Listening to music, nature sounds, or calming playlists can help create a peaceful atmosphere.
Tension-Relief Exercises: Include instructions for simple exercises or stretches that can relieve physical tension.
Mental health tips: Write down your thoughts and feelings while sipping a soothing tea and burning a scented candle
8. Use Time Management Strategies
Using time management strategies and creating work-life balance are two closely related teacher mental health tips.
Effective time management is a skill and a lifeline for teachers. With a multitude of tasks, lessons, and administrative duties, mastering the art of time management can make your days significantly smoother.
Effective time management means prioritizing what truly matters. By managing your time efficiently, you complete your work promptly, reducing the stress associated with looming deadlines.
Organize your tasks, set realistic deadlines, and don't forget to schedule time for self-care.
Learn to prioritize tasks, create schedules, and set boundaries.
9. Set Realistic Goals and Expectations
Ambition is wonderful, but setting realistic goals is the key to sustainable success.
Set achievable goals, both for your students and yourself.
If you feel overwhelmed by your goals, or if your are not comfortable setting SMART goals, explore the PACT method instead.
Celebrate small victories and milestones; they fuel motivation and foster a positive learning environment.
Realistic expectations lead to a sense of accomplishment, reducing stress and promoting a healthier work-life balance, nurturing your sense of accomplishment.
10. Develop Resilience and Coping Skills
Teaching, like life, is filled with unexpected challenges. Building resilience and coping skills equips you to navigate rough moments with grace.
Developing resilience involves bouncing back from setbacks, learning from challenges, and growing stronger through adversity. Setbacks can create opportunities for personal and professional development. By fostering resilience, you'll find the strength to overcome difficult situations, ensuring your mental well-being remains intact.
Embrace change, learn from failures, and cultivate a growth mindset.
Neha Navsaria, Ph.D., Assistant Professor of Psychiatry at Washington University in St. Louis mentions four essential categories that help us build coping skills needed for resilience which include
Connection
Wellness
Healthy thinking
Finding meaning
11. Conflict Resolution Strategies
Teach your students effective conflict resolution strategies, such as active listening, compromise, and understanding differing viewpoints.
By addressing conflicts openly and respectfully, you create an environment where students learn not only the subject matter but also essential life skills.
Handling conflicts constructively fosters a positive atmosphere and strengthens interpersonal relationships among students.
Conflict resolution teaches your students to navigate relationships with empathy and respect, ensuring a positive atmosphere where everyone feels safe and supported.
Thus, as an educator, your teacher mental health will improve with fewer classroom conflicts.
On this same topic, teachers can practice conflict resolution strategies while resolving issues with other adults.
12. Recognize Signs of Burnout
These signs might include persistent fatigue, headaches, changes in appetite, loss of interest in teaching and/or other pursuits, irritability, and changes in sleep patterns.
If you're feeling persistently exhausted, detached, or overwhelmed, it's time to pause and acknowledge these feelings.
Being #teachertired may be a trending topic on social media, but it is not a badge of honor and should not be taken lightly.
Acknowledging these signs is the first step towards seeking help.
Your well-being matters, and recognizing when you're not okay is a sign of strength. You can recover from burnout, and you need to be aware of how to prevent it from recurring.
13. Access Employee Assistance Programs
There are workplaces that offer Employee Assistance Programs (EAPs) that provide confidential counseling and support services to employees tailored to your needs.
These programs are designed to help you navigate personal and professional challenges. If this is available, reach out to your employer’s EAP for assistance; they are there to support you in times of need.
To utilize this, contact your insurance provider to learn about your options.
Whether you're dealing with stress, anxiety, or personal challenges, these programs are designed to help you navigate life's twists and turns.
Mental health tips for teachers often include accessing EAPs because they're a tangible, practical way to prioritize your well-being.
14. Utilize Methods of Counseling and Therapy
Mental health tips often include seeking therapy because it's a transformative experience.
It includes talking and other exercises; it's about healing, growing, and rediscovering your inner strength. Remember, asking for help is a courageous choice.
Counseling and therapy are powerful tools that can provide valuable support. A trained professional can offer guidance, coping strategies, and a safe space to express your thoughts and emotions.
Seeking therapy is a proactive step towards maintaining your mental health and well-being.
Counseling and therapy are for moments when you need guidance, understanding, and a safe space to express your thoughts and emotions. They can also be utilized or increased to help you deal with crisis.
To find a licensed provider, contact your insurance provider or see the resources at the end of this post..
15. Encourage Teachers to Seek Help
By openly discussing mental health, sharing our experiences, and promoting a culture of understanding, we dismantle the barriers that prevent us from seeking help.
Every teacher deserves to have the resources and assistance they need to thrive personally and professionally.
Mental Health America also encourages teachers to help one another by:
Checking on one another
Practicing gratitude
Being supportive
Encouraging self-care habits
Noticing non-verbal cues
Lighten the mood with laughter
Let’s break the silence surrounding mental health in education. Encourage your colleagues to prioritize their mental well-being. By sharing your experiences and promoting open conversations, you help dismantle the stigma associated with seeking help.
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Encourage teachers to communicate openly and seek health
ADDITIONAL MENTAL HEALTH TIPS AND RESOURCES
If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat 988lifeline.org
Substance Abuse and Mental Health Services Administration treatment referral and information helpline: 800-662-HELP (4357) and website https://findtreatment.gov/
Therapy for Black Girls, Find a Black therapist in your area
American Psychiatric Association Foundation, Find a Psychiatrist
American Psychological Association, Find a Psychologist
FINAL THOUGHTS:
In closing, I send you my heartfelt well-wishes. May you find the strength within you to embrace these mental health tips, transforming your teaching experience and your entire life.
And may your journey be marked by resilience, joy, and a profound sense of fulfillment.
We’ve explored 15 proven mental health tips for improved well-being. Teacher mental health is a crucial conversation that defines the very essence of our profession.
We've delved into the art of time management, the significance of realistic goals, and the transformative power of resilience.
We've ventured into the heart of creating positive classroom environments, fostering mindfulness, kindness, and belonging among students.
We've bravely confronted the importance of recognizing signs of burnout and seeking professional help without stigma, acknowledging that reaching out is an act of courage.
These strategies are rituals of self-care and self-love for your well-being.
As you embark on implementing these strategies, do so with a heart full of compassion for yourself. You are worthy of the same care and kindness you so generously bestow upon others.
Comment Below:
How did you benefit from these mental health tips? What will you do for your mental health today?
