Feeling less overwhelmed with teaching and life

As a teacher, you probably have thoughts that are not all that helpful. It might be a thought like - I’m never going to be able to get x finished? I don’t have enough time to do x. These kids are just never going to get x. I can’t believe I’m expected to do x. It is possible you have many thoughts like this, or that they come around every so often. 
My guess is you don’t feel very good when you are thinking like this. If you stop and scan your body, you would probably notice that your face feels tense. Your jaw might be contracted. You might be holding tension in your neck, shoulders or wherever you tend to build up stress in your body. 
What if you could let go of the thoughts and the sensations? Maybe not forever, but at least for right now? Would that make you happier, and more relaxed ? 
Here are some questions I use when I am feeling this way. I find that sometimes I feel much better after meditating and asking them. So, why don’t you try it. 
Think of one thought that has been bothering you lately. First try it with something that only slightly bothers you, not something that has bothered you for years. It can be related to work, or home or anything in your life really. Put the timer on for 5 or 10 minutes, or however long feels right for you. 
After you bring this thought to mind, ask yourself a question like this: 
Can I welcome these physical sensations? Notice how you feel and where the feeling is strong. Bring your attention to your physical body. Your mind will bring you back into the thought. That’s ok. When you notice that happening, ask yourself again if you can welcome the sensations and focus on your physical or emotional feelings. Just observe them. 
Stay with the sensations as long as feels right. It sometimes helps me to think, can I welcome the healing of these sensations. I know they might not feel good, but you will feel better if you really allow yourself to feel them. 
When it seems right, ask: 
Can I let go of some of these sensations? Maybe you notice the tension in your eye can relax. Maybe you notice that you can release some of the contraction in your back. It is ok if you can’t. Answer yes or no and then go on to the next question.
Would I be willing to let go of these sensations? Right now you are not thinking about the thought, but the physical sensations. Are you willing to let those go? Would you feel better if you could let go of those sensations? What about the thoughts? Would you be willing to let go of the thought for now if you would feel better? 
Again, you may answer yes or you may answer no. 
Finally, ask yourself this:
Am I willing to be open to a new thought? 
Now this thought might have nothing to do with your first thought. That’s ok. 
Or you might have a moment where you just feel calm, or you might still have strong sensations from before. If that is the case, start back at the beginning. For now, are you willing to welcome these sensations? 
When the timer goes off, notice how you feel. If this has helped you, then you might want to try it again. If not, you still might want to give it another try on a different day. I recommend starting with something that only slightly bothers you - not your biggest, most troubling thought. 

After you finish, get up and do something different. Something you find fun or enjoyable is preferable. Even five minutes of something fun will help you refocus and get on with your day.

Thank you for reading and please share with someone if this has helped you.

Thank you for all of the creative, incredible work you put into teaching every day. Our world needs teachers like you who are planting the seeds for our next generation to flower.


WHAT TO READ NEXT


Comments

Post a Comment

Popular posts from this blog

Recess Reset - A script for improving recess behavior

Whole grade level at a time ideally with teacher support. We are going to do a review of recess routines and expectations. The routines we are going to cover - lining up at the end of recess. When the whistle blows, this is how you should line up. Model the correct way of walking quickly or jogging to the line and standing facing forward. If I have a ball in my hand, this is what I should do with the ball. Model holding it to your stomach with both hands. If this grade is dismissing while Basketball is playing - make sure to have the location not interrupt games. Let me demonstrate a few ways you should not line up when the whistle blows. -Start at the bottom of the play structure. Run up the structure. Do one last slide trip. Amble over to line. Push someone in line. Face sideways and talk. Let me demonstrate another incorrect way. Someone blows the whistle. Continue to play two touch at the wall. Continue to throw ball up the air while standing in line and passing ...
Read more

Classroom Management with Google Meet

Classroom Management with Google Meet  This is a potential plan that you could use. Feel free to have a different plan in place. The most important thing is that you have a plan, that you follow it consistently with all students.  You may have a student who needs something different due to an IEP or other behavioral challenge. In that case, create a plan specific for that student and ensure that you teach it to the student as well. (You need to teach it at least twice as many times as you teach the regular plan. Otherwise, you are setting yourself up for frustration.) Rules:  Listen and follow directions  Stay visible and on screen if possible during lessons Use digital hand raising to be called on (or an actual hand if that does not work) Be kind to your classmates and your teacher  Guidance:  Reminder or reteach if necessary.  Place in waiting room for 5 minutes and try again.  Place in waiting r...
Read more

Obsessing about your worries is like scribbling on your writing to make the page clear again

What about thought? Have you ever tried to erase a thought or scribble over a thought?    As a teacher, I get to see this frequently. A student will write something that they decide they don’t like. Sometimes the student will try and erase what they wrote. Other times they will scribble over their old thought.  If the child tries to erase what they wrote, they often create a much bigger mess on the paper than they had before. All of the aggressive erasing ends up creating a big smudge, potentially ripping the paper and wasting an enormous amount of time.  Erasing a thought would be like trying to not think something you already thought. You might laugh reading that sentence. How can you not think something that you already thought? But, I’m sure you have said, I need to stop thinking about this at some time in your life. That is trying to erase a thought. You can’t actually do it.  Other kids prefer the scribble over technique. They will start by making a few li...
Read more