As we are approaching the end of the school year, many of us are facing long working hours to catch up on the school programme, to review and get their students ready for the last tests or even their end-of-course or end-of-year exams.
We dread new classroom materials, methods and technologies the school or the government is planning to implement by the end of 2023, we read articles, are asked to attend meetings and workshops.
At the mercy of an ever-changing system where TESOL, ELT, EFL and ESL mix and pull us away from out WHYs and HOWs, we end up questioning not only our job, but our health and how long can we keep going like this, for? Indeed, can we?
School-based support and mental health activities, workshops (or even counselling) for teachers aren't easy to find. Been there and done that.
Up all night reading and swallowing dark coffee.
Burning the midnight oil.
The sun peeking through my curtains as I slip out of my pyjama and get into my school clothes.
Comfy shoes.
Heavy bag.
Those bags under my eyes.
Nobody will ever tell you how tired you look until you hit rock bottom.
Teachers, we have to take care of our mental health: for our job, for our students, but above all, for ourselves.
As I said, I have rarely found state or even private-held support programmes for teachers while I've had to learn to take care of myself, by my self. Especially if I wanted to be both a school and a freelance teacher, which means double the students, more variety, different needs, higher English levels, crazy schedule, very short lunch breaks, very long cups of coffee and lots of professional development (I'm still doing all of this!).
So here's my top tips to take care of your mental health as a teacher, keep loving your job and yourself!
Set boundaries
Because of the pandemic, Brexit, the current state of the international political scenario and its consequences, the introduction of AI in the classroom people are surely feeling more stressed and nervous: they could easily snap at you for no reason - colleagues, students or even parents - feel uneasy amongst strangers, have a change in the way they communicate, maybe need help.
It's important to know that as teachers we are not only in charge of classroom management or teaching a certain subject, but represent a support system for the students and their families.
We are leaders, but also friends and often psychologists, we are language experts but also social workers, life coaches, walking dictionaries, educators, storytellers but also admin office staff, IT experts, savvy readers, patient listeners and ultimately....human beings.
My take? I think of us like flowers: complex micro systems in need for the right amount of light, water and environment in order to grow, breathe and bloom. Or else we'll just suffer and - eventually - die.
We need fresh air and water, a ray (or two!) of light, space for out roots to keep us grounded and for our branches, leaves and flowers to stretch out , bloom and reach for our dreams.
You might see yourself as a cute green cactus or a gorgeous pink rose, a lovely daisy or a scented wisteria, maybe a luxurious peony or an elegant jasmine. Personally, I think of myself as a 🌻 sunflower: I follow my passions, am an early-autumn girl and love to soak up all of the hippie vibes the world can offer me.
Whatever flower you think you are, the truth is we ALL need to nourish ourselves and create the right environment to stay grounded, function, feel good and bloom.
In other words we need to set boundaries.
Here's how I practise setting boundaries in my daily life:
Pay attention to how you feel during the day and learn to take short breaks whenever needed in order to slow down for a bit.
Learn to say "no". We often say "yes" out fear of disappointing others, maybe because we're scared we'll lose them as students or simply because we want to go the extra mile and support them. A lot of people can't say "no" not because they can't but because they don't know how. So here's my story: I kept saying yes until I had too many students, people would cancel on me without clear T&C in place, I'd lose money, time and would often end up crying, moaning about my job, hating myself. Why? Ain't I good teacher? Oh I am so terrible! Well, I'm sure there's room for improvement, but that's not the point, the point is I had to learn to do what was humanly possible without going crazy, I had to learn to say "no". Saying "no" is about prioritising, being honest and working smarter, not more. I started with very small things such as staying after class if I couldn't, attending only meaningful and relevant conferences rather than them all or even stop answering Instagram messages first thing in the morning. Then I worked on improving my communication with the students so they would know what to expect from me and how could I help them. For example, in class, I stared to be my own role-model rather than imitating other teachers so that I would be perceived honest and real and - in turn - I would start to find my own teaching style. Some days, I would explain my reasons for saying "no" in details, if the students asked me so I wouldn't feel guilty for letting them down but also they would get to know me better. After a bit, the guiltiness started to fade away and I could count on a more productive schedule, knowing that at school the students got a better picture who I was and my teaching style and the amongst the private students, those who stayed really wanted to study with me and were ready to commit to a fun and friendly English learning journey! As they say, bird of a feather.....Saying no starts from a need to reclaim your time, worth, energy and love. And, as a consequence it can only lead to a better relationship with your students.
Ask yourself: is this ok with me? Do I agree with what is being asked me to do/say? If the answer is no, then just say it out loud. Saying yes and no have different effects on your mind and body: listen to them when you say "no" instead of agreeing with everyone. You'll feel liberated, happier and less stressed out.
Every day, I write a realistic to-do list - knowing some days are better than others - and carry it with me. If I fail to complete it - it happens - I start again the following morning. A realistic to-do helps me to keep my priorities straight and my mind focussed on what is important even beyond teaching-time: food shopping, yoga, meeting a friend, read, go to the gym, attend a course, etc. A list is a visual reminder of what we want and how can we reach it (even by saying no!).
Before going to bed - or after a certain time once you're at home - establish a "teach-free" area to create more space for yourself. It's not always possible, especially if you are also studying or attending a course, but try as much as possible to create a "teach-free" area where you and your partner or family can enjoy some quite time and discuss everything but school.
The point is after a while you learn to set boundaries and leave the unpaid at school (or become faster at your duties) to follow your own goals.
Set boundaries to protect and nourish your energy so you can give more and be more YOU.
Plan ahead
Planning ahead means more productive days, knowing how to face last-minute issues and make the most of your free time.
Find the tools that you are most comfortable with: online planners, paper-based diary, sticky notes, random piece of papers, apps, etc. Just find a way to schedule your day that works for you
Think ahead: how will your week/day be like? Write everything down from your scheduled teaching hours payments plans, those who haven't, free time, dog time, yoga classes, going to the hairdresser. WRITE every single thing.
Troubleshooting: keep some buffer time in your schedule for potential problems and their solutions. If it's a plan-related issue, keep/create enough materials to cover all your classes, recycle them, be creative and mix them. If it's your social media schedule that's driving you crazy, collect as many photoed as you can, have a strategy written down (yes this is another story, though!) and create folder with your resources. You'll also need time and resources for your personal life so try think about possible issues, too. Rush hour? Unexpected bills/payments? Family gatherings? You name it.
Separate professional from personal (we've just learn to say "no", remember?) as you might have different goals for each and would - possibly - want to pursue them smoothly and nicely.
Stay consistent. It takes some time but it the end writing down everything pays back and your day will feel more organised and productive while you'll surely notice a positive change in your energy, focus and motivation.
Get enough rest
Sleeping enough is a little bit like planning ahead, at least in my experience: create teach-free time at least one hour before going to bed, keep a tidy and device-free area or reduce its use, get some good stretches and be consistent.
Avoid eating or drinking too much it's a bit obvious, I know. But also avoid reviewing your day, worries and start planing ahead, already. If you have created a to-do and your schedule is in place. you're more than allowed to take some time to unwind, relax and have a good sleep.
Cultivate creativity in the classroom
Cultivating creativity is about becoming a creative teacher in the broadest possible sense: give way to your ability to create new materials, plans, resources, to explore new skills, to learn new skills.
Imagine being in the students' shoes and think how much you've complained about boring and not-so-engaging teachers when you were a kid? Right, you get it.
Learning a second language requires a lot of practice but it's also a chance for you and your students to explore theories, language in context and (in some cases) its literature and culture. Three macro-area that are full of potential resources, all beyond the textbook.
Indeed, look past your textbook: the world is your oyster.
Here's an example of activities you can introduce students to in order to have more creative classes:
Journalism: tell them they are journalists and ask the to create a full photo/video and written article on a relevant topic
Poetry: working with adjectives? Use a pronunciation and rhyming dictionary and divide the class in groups, ask each group to write a poem on a certain relevant topic using the adjectives you're learning or maybe taking them from of the text you're reading
Music: organise a music festival in your class! Set a theme (summer rock festival, winter classical event, spring pop icon night, the British Awards, 1990s Brit Music, American Country, International Idols Festival, you choose it with your class!) , watch videos/listen to songs chosen by the students (write a list) that are theme-related (you'll be able to contribute with your chose song, too!) and prepare some basic party materials to decorate the class on the day. The ask the students to imagine being the next big rising musical star or to chose a musician/band they like that will perform at the festival (they can work in groups, if they prefer). As you'll be the presenter, let the singer get on the improvised stage and....read their song or an extract from it! They might not be able to sing it, but they will practice their reading/comprehension skills, as the others will have a chance to ask questions and, in the end, if you'll have time to create a bit of atmosphere you might also have some exploring their feelings, sharing thoughts and creating meaningful conversations. End the class with a special prize: free drinks and cakes for all! 😃
Storytelling. It introduces young children to the beauty of imagination, as they will probably already be familiar with some of the themes you're presenting. Besides, it's a very good way to practice language in context and help them memorise words. You can still do it with teens and more adults students asking them to write their own story out of some given prompts or to read a book a month together as you assign activities and exercises.
Art fair or English through art: this is a good way to teach language, art terms, TPR (younger students) and manual skills, introduce students to History of Art (you can cooperate with their Art teacher), encourage those students who have a strong penchant for art but often feel left behind or out and have a good laugh as the students can work by themselves or in small groups/pairs. If you organise an Art Fair or Exhibition, you can, for instance, choose one artist or technique they are familiar with, teach it in English, create a vocabulary list and add useful expressions. Then ask the students to paint their own work of art using the same technique or style for the exhibition. It doesn't have to be perfect, it doesn't have to be too complicated. Just give them all the freedom and time they need to play with materials and colours (in English!) and remind them it's not a competition and there is no right or wrong! On the day, after you've finished your project, you'll hang all the posters/paintings around the class, print out tickets, choose a tour guide and let each student present their painting to the other "visitors". A fun thing would also be to have an end-of-the-year exhibition down the school's hall and invite parents to wander around and see their children's paintings.
Other activities you could try might be: a cooking contest, international food day, writing academic letters, interview each other, getting ready for a job interview, turning your students into travel agents and ask them to write interesting itineraries, etc.
Recycle and mix up your materials to create some variety in your lessons and save time.
Organise your resources in a folder where you'll store everything from pictures to useful links, past lesson plans, handouts, etc. Like a personal archive you can get help from when in a hurry.
Attend courses and keep your teaching skills updated: learn how to use AI or how to use storytelling, improve your IT or design skills, attend a foreign language course to practise being a student again, a teaching training to get support and exchange opinions with a likeminded teacher, etc.
The bottom line is to use creativity to unleash your imagination and find new and engaging ways to recycle or create materials/activities while experimenting with different learning styles and engage with all your students to make them feel heard/seen and motivated to take part to your English classes.
Stay active
Stretch your worries away before going to bed, but make sure to exercise a bit also during the day. Exercise is not only good for your lungs and muscles, but also your brain. Go for a walk in a park, enjoy nature, practise yoga, go to the gym or the swimming pool.
Start with small steps, maybe once/twice a week, stay consistent, if you have learned to say no by now you should have freed up your schedule a bit and will have some good me-time to sweat your stress away and regain motivation and balance.
Connect with others
You are not alone. And I don't mean you are not the only teacher around, but you are not the only human being a hundreds of other tiny human beings count on.
I have recently stayed after class with a student and the Principal for an emergency as one of our students was locked up in the toilet and refused to leave as they were having a panic attack. The other day, a teacher I am training started crying in the middle of our session as they explained to me what they were going through.
As I write these lines, I've received a cancellation, but also 2 new requests and an email from a school that would be interest in a workshop with me.
Being a teacher can be overwhelming. But also beautiful. But we're still human beings!
So when I say "you are not alone" - I mean reach out to your friends, family and partner to connect with them and stay grounded, away from the desk and into a world that will remind you why you started and how much you have to offer.
Organise a Friday Night Drink night with your best friends, connect with the people at your local gym, attend a birthday party, go to the movies....make sure you and your partner can enjoy an impromptu getaway every now and again.
Leave teaching duties behind for a bit as we connect with our friends and family is a great way to reclaim your worth and self-awareness as you can be you, your whole self, not just a part.
Seek help
If you're struggling, seeking help shouldn't make you feel less strong or ashamed, instead it's important to find professional help to give you the tools to recognise your emotions and help you manage whatever is going on.
The body stores a lot of unspoken stuff that either becomes an illness or will find a sneaky way to slow you down - mentally and physically.
There is nothing wrong with seeking professional help and it has nothing to do with your worth or ability as a teacher. It's about you and taking care of your mental health for yourself, first.
Stay focussed
Why did you want to become a teacher? Was it your first choice, your dream or did you realise later on in life that that was your calling? Is this a temporary job? And why are you not quitting, if you don't like it?
It's hard to stay focussed when we get caught in the flow of things, but taking 5 to check-in with our goals every once in a while it's equally hard and important to avoid losing ourselves in our roles, in what we have become and what people are expecting from us.
I have a vision board I have made with photos and scattered words collected here and there that represent my goals, my whys and hows.
It changes as I reach my goals or change my mind about something, but it reminds me to stay focussed on my priorities even when life throws me one of her curve balls. Because it happens, it's called life for a reason, after all. Yeah? And -as they say- I might not control what it's bigger than me, but I can still have my priorities and goals.
A vision board is a simple tool that helps you visualise your goals.
First you take some time to write them down: what is that you really want? Don't be afraid and instead be brutally honest with yourself: whisper then say it out loud, change your mind if it sounds unfitting and then start again. You know what you want it's just a matter of decluttering the mind from unwanted thoughts and tangled up fears and external expectations.
Then gather your inner creativity teacher and use all the tools you like - just find whatever suits you: a website, a notepad, a poster, an app, etc. You'll need some tools to create a vision board, for example mine is paper-based and made of photographs, quotes, pictures and other objects I attached to a board hanging on the wall near my desk so I can always see it.
And that's the third important point: stick that vision board right under you nose, mate. Because you need to remind what your goals are to yourself every single day.
Especially when you're not feeling it.
That's why I prefer a paper-based board as opposed to a digital one: because a visual tool physically present in my life will always be there for me when I walk past the desk or I work, but a digital one will disappear as I close my laptop or phone.
Some people, however - please check a YouTube tutorial because there are hundreds of very skilled women out there! - have found a way to customise their computer desktop wallpaper and turn into a vision board they update as they go. Personally, I find it equally beautiful and daunting as hell as I don't have their design skills, but their tutorials are quite interesting and this might be your perfect vision board.
Right, so what will you put on a vision board?
Short, medium and long term goals in any amount and form
Pictures: be it real photos you've takes of places and people or stock images that get very close to your goal
Mantras and quotes (optional) - I did it because I like them but it doesn't have to be the same for you, especially since it's a vision board, something visual rather than written
Any object that you might connect or is related to your dream: tickets to your favourite destination, a flag of a country whose language you plan to learn, a poem from a book that changed your life, a little charm to remind you who you are or want to become, etc.
This is an example of a vision board I've created with Canva for the purpose of this blog and to show you what actually is a vision board:
As you can see:
it's mostly visual - which is the goal of having something to help you visualise your goals otherwise written and stored away in some dusty drawer
it's clear - we don't want to mess up with our dreams, right?
The pictures of this example represent things you want to achieve in your life, not necessarily all at the same time, but still as part of - let's say - you'r bucket's list.
Indeed, a vision board is a bit like the old bucket's list only prettier, more visual and complete.
In this case, the person who created it has also included a couple of words - just to show you how words look on something visual without taking over pictures - to highlight their values: professional freedom and joy.
The pictures show their goals, for example travelling and being financially independent, owning a cat, taking up yoga and renting/buying a house, while the coffee + laptop might mean something like freelancing or working online as they travel.
These pictures might not mean much to us as this is only an example and they are stock photos, but you can customise it with your goals.
Be as precise and realistic as possible.
For example, instead of "travelling photo" look for the exact city/place you want to go and live - or use one of your photos if you've already visited the place, then if that city has something you particularly like about (coffee shops, rainy days, parks, a special place or building, etc.) that was the reason you fell in love with it, use it.
Be as specific and realistic as possible (yes, I'm repeating myself because this part is key).
If you want a house and children look for the kind of property you'd like to live. This person here wants wooden floors and a bright, airy house. What about you? What colours your dream house should be or what kind of house would you like? Have you already found it? Snap and print away to fill your vision board.
What would you change in this vision board?
Also, remember to take off pictures/objects as you reach your goals or update your board frequently as you might change/adapt your goals.
Yes, we navigate life without an instruction manual, that doesn't mean we can't change route or destination. So our vision boards can absolutely be adapted and changed.
Create yours and feel free to share it with me or DM on Instagram (@the_language_bee) so we can talk more about it.
Thanks for reading,
Happy learning!
Sarah Catherine
🐝
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