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What are the triggers for the unhelpful feelings?
What were the triggers for those feelings which impeded teaching and learning? Some of the common causes are:
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We try to be perfect. Teachers tell their students that mistakes are good, we learn from them. And yet, many teachers strive for perfection in their own work and their own life. They get frustrated when a lesson plan doesn’t work perfectly and when pupils don’t understand enough. It is good for us to have high standards, but we must remember that the pursuit of perfection is dangerous. It does not model what we know about learning, that learning takes place when we make mistakes.
We always want to try harder. Teachers are often very hard workers, always trying to do things better. If students don’t understand, you will spend longer planning lessons. If you can’t finish your to-do list, you stay up longer to get through it. Sometimes we spend a lot of time trying harder in the wrong direction. We find things which blatantly don’t work, such as staying up late into the night to plan a lesson, which we are then too tired to teach properly, and then we do more of what does not work.
We always want to stay strong. Teachers hate to let people down, which often means you go to work when you’re sick, don’t admit you’re struggling with a class and push personal and family problems to the back of your mind. Again, this can be useful, you need to be reliable. However, when you insist on always being strong, you ignore your needs, and the pressures build up. That is why so many teachers get sick in the holidays. You need to know when to stop.
So, how about if
• Instead of trying to be perfect, acknowledge that mistakes can be good.
• Instead of trying harder, try something different. • Instead of trying to be strong, decide to be human.
Take your time
Frenzied activities lead to errors, regrets, and stress. Create time to orient yourself to situations. If you feel rushed at work, kindly ask colleagues to wait until you have finished what you’re doing before starting another task. Plan ahead to arrive at appointments early, giving yourself enough time for unexpected hold-ups. Practice approaching situations ‘mindfully’.
Eat healthily This does sound obvious, however, eating healthily can reduce the risks of diet-related diseases. There is a growing amount of evidence showing how food affects our mood and how eating healthily can improve this.
You can protect your feelings of wellbeing by ensuring that your diet provides adequate amounts of brain nutrients such as essential vitamins and minerals, as well as water.
Be aware of smoking and drinking alcohol Try to reduce the amount you smoke or drink alcohol. It’s so easy to get home from a long stressful day and reach into the fridge… “just for one glass of wine” … even though it may seem to reduce tension initially, this is misleading as it often makes problems worse.
Set aside time each day for time for you and exercise Gentle repetitive exercises, such as walking, or cycling are good to relieve stress. Meditation, yoga, Pilates, and dance are also excellent. The trick is to find what suits you best. Hobbies that focus attention are also good stress relievers. Take up a new activity unrelated to your job; one that gives you a sense of achievement and satisfaction. Establish new friends in your newly found interest.
Take time out • Take time to relax for yourself. Do things that give you respite from your stressful situations and help you recentre.
• Strike the balance between responsibility to others and responsibility to yourself, this can really reduce stress levels
• Tell yourself that it is okay to prioritise self- care. Are you needing time out but saying ‘I just can’t take the time off’, if so, read more about how taking a break is important for good mental health.
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