... Top Tips For Teachers' Mental Health & Wellbeing

Last year UNICEF published its’ top tips for teachers’ mental health and wellbeing as we all came back from online learning. Their tips are just as relevant today as we prepare to start the new academic year.

Set aside time to unwind

Think about what helps lift your mood and gets you through stress – whether it is playing with your children, going for a walk, talking to your friends, taking care of your plants,  reading a book or cooking a new recipe. Keep some space to relax. These activities are as important as your working hours. It’s about allowing yourself to feel energised.

Plan ahead

As the academic year starts, there could be a million things on your mind on how to engage with students and help them with the transition of coming back to school after a long break. Make a list of all your tasks and activities for the day or week early on. Use a day planner or notebook to plan your week. Set small goals and take appropriate breaks. It will help you plan your time better and alleviate the stress of having too many unplanned things to do.

Set boundaries

Make sure to set boundaries to have ‘me’ time, be with family, or enjoy what you like to do. One easy way to create boundaries is by paying attention to how you feel during your daily activities and listen to cues that may tell you that something is not working for you. Have dedicated time in which you prepare for your teaching and other time when you are not. You may consider scheduling student help hours so you have a dedicated time to support the students beyond the classroom time. Make sure the students and their parents know the best time to contact you. Establish (and stick to) a window of time before bed that is "tech-free" -  when you are making sure not to check emails and messages. You may also consider setting  reminders to help you remember your boundaries.  If you feel that others are not respecting these boundaries, think of ways that you can gently and respectfully have a conversation with them, sharing what you know about the importance of protecting one's mental health and how your boundaries help you to do that.

Acquire new skills and appreciate the ones you already have

Teachers, across the globe, were largely unprepared to support the continuity of learning that COVID online learning required, mostly because of limited digital skills. Acquiring and mastering new skills will help you in the professional journey and will provide greater confidence and comfort in work. You can sign up for online courses, virtual workshops, webinars, or watch videos to enhance your digital skills and adapt to alternative teaching methods. Remember to appreciate the skills that you already have. They can help you learn even more!

Be kind to yourself

If you are feeling overwhelmed, share your feelings with another teacher, friend or family member. Having a conversation with your supervisor or senior school leader will help them understand you and offer support. Remember, a healthy relationship will have a positive influence on the children you are teaching.

Stay socially connected

It is important that you stay emotionally and socially connected with your friends, family and colleagues. Join groups outside of school, take up a new hobby, join a book club, learn something new.

Get your body moving

Physical activity is proven to be a powerful fighter to navigate stress and anxiety. With regular exercise, you can feel more energetic throughout the day, sleep better at night, have sharper memories and feel more relaxed and positive about yourself. Even a short 10 minutes brisk walking boosts our mood and can give an enormous sense of well-being. If you can’t go to the gym everyday, play with your children or throw a dance party when you are done instruction for the day.

Seek mental health support if needed

Take care of your mental health and well-being and seek mental health support if you have signs of depression, anxiety, and burnout. Feeling tired and unhappy is not the same as being depressed. The major signs of depression, anxiety, burnout, and other mental health problems that need specialised mental health attention include fatigue and sleep problems, rapid heart rate and breathing, feeling of danger, changes in appetite and weight loss, hopelessness, persistent headaches and pain, and digestive problems that do not get better. These symptoms, if not treated, can prevent you from having a joyful and active life. Recognizing these signs and seeking medical or psychological support is the first step to help you feel better and even prevent other serious medical conditions.