Welcome to The Flourishing Teacher's Field Guide.

This week, we're exploring a powerful tool that can transform your teaching experience and boost your overall wellbeing: gratitude. 

So, if you've ever felt overwhelmed by your teacher workload or struggled to find joy in your daily work, this issue is for you. 

It’s time to discover how a simple shift in perspective can make a world of difference in managing teacher stress…

From Teacher Burnout to Bliss: The Transformative Power of Gratitude

It's been a long day… 

Your lessons didn't go as planned, a student had a meltdown, and you're drowning in marking. The weight of your workload feels crushing. Sound familiar?

I've been there. In fact, a few years ago, I was teetering on the edge of burnout.

And then two things changed my trajectory. My son became ill - so ill I had to stop teaching for a while until he got better - and I stumbled upon the practice of gratitude.

It revolutionised my teaching and my entire approach to work-life balance.

A 2021 Education Support study found that 77% of teachers experienced symptoms of poor mental health due to their work. I was well on my way to being one of those statistics until I discovered the power of gratitude.

And the best part? It's accessible to everyone, requires no special equipment, and can be practised in just a few minutes a day, even with a heavy teacher workload.

The Science of Gratitude: Why It Works for Teacher Wellbeing

Before we dive into the practices, let's look at why gratitude is so effective in combating teacher burnout:

1. Stress Reduction: A 2015 study published in the Journal of Psychosomatic Research found that gratitude was associated with lower levels of stress hormones, crucial for managing teacher stress.

2. Improved Sleep: Researchers at the University of Manchester found that gratitude practices improved both the quality and quantity of sleep among participants - essential for maintaining work-life balance.

3. Enhanced Job Satisfaction: A 2019 study in the Journal of School Psychology revealed that teachers who practised gratitude reported higher levels of job satisfaction and lower burnout rates.

4. Increased Resilience: Gratitude has been shown to boost resilience, helping teachers bounce back from challenges more quickly and avoid emotional exhaustion.

So, let's explore three simple yet powerful gratitude practices you can incorporate into your daily routine to improve your wellbeing.

3 Daily Gratitude Practices for Teachers

1. Gratitude Journaling: Your Personal Positivity Log

Gratitude journaling involves regularly writing down things you're thankful for. It's a simple practice with profound effects.

How to do it:

• Set aside 5 minutes at the end of each school day.

• Write down three things you're grateful for. They can be big (a successful lesson) or small (a student's smile).

• Be specific. Instead of "I'm grateful for my students," try "I'm grateful for how Sarah helped her classmate understand fractions today."

Teacher-specific prompts:

• What made me smile in class today?

• Which colleague am I thankful for and why?

• What did I learn from my students today?

Remember, consistency is key. Even on tough days, find something to appreciate. It's often these challenging moments that offer the most growth and learning opportunities.

2. The Appreciation Exercise: Spreading Positivity in Your School Community

This practice involves expressing gratitude directly to others. It not only boosts your wellbeing but also creates a positive ripple effect in your school community.

How to do it:

• Each day, express genuine appreciation to at least one person in your school community.

• Be specific about what you're thanking them for and how it impacted you.

• Vary your recipients – students, colleagues, support staff, parents.

Examples:

• Thank a student for their effort or kindness.

• Appreciate a colleague for their support or inspiring teaching.

• Express gratitude to a parent for their engagement in their child's education.

In my experience, authenticity is crucial. That means your expressions of appreciation should be genuine and heartfelt.

3. Mindful Observation: Finding Joy in the Present Moment

This practice involves taking a moment to pause and truly observe your surroundings, cultivating gratitude for the present moment.

How to do it:

• Set aside 1-2 minutes during your school day (perhaps during break or lunch).

• Focus your attention on your immediate environment.

• Notice five things you're grateful for in that moment.

Teacher-specific examples:

• The sound of students collaborating on a project.

• The colourful artwork decorating your classroom walls.

• The feel of chalk or a marker in your hand as you teach.

This practice not only fosters gratitude but also enhances your present-moment awareness, reducing stress and increasing your enjoyment of teaching.

Overcoming Gratitude Obstacles

While these practices are simple, maintaining your consistency can be the most challenging aspect. Here are some common obstacles and how to overcome them:

1. Time constraints: Start small. Even 30 seconds of this kind of practice can make a difference. Gradually increase as it becomes a habit.

2. Negativity bias: Our brains are wired to focus on negatives. Acknowledge this, then consciously shift your focus to the positives.

3. Feeling inauthentic: It might feel forced at first. That's okay. Like any skill, gratitude becomes more natural with practice.

4. Forgetting: Set reminders on your phone or leave sticky notes in your planner until the habit becomes automatic.

Remember, the goal isn't to ignore challenges or pretend everything is perfect. It's about balancing our perspective and finding moments of joy amidst the difficulties we all face.

What Are You Waiting For?

We believe that teachers achieve extraordinary things under challenging circumstances and that we all deserve to be valued, supported and celebrated.

That's what this newsletter is all about.

If you haven't subscribed yet, why not join the Marigold community? You'll get weekly strategies for sustaining your wellbeing, avoiding burnout and flourishing as a person, not just a teacher.

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Thank You For All You Do

As we wrap up this exploration of gratitude, we want to express our appreciation for you. Your dedication to your students, your resilience in the face of challenges, and your commitment to your own growth are absolutely inspiring.

Cultivating gratitude is a journey, not a destination, so be patient with yourself as you incorporate these practices into your life.

Here's a quick reminder of our three gratitude practices:

Remember, you're more than your marking, your lesson observations and your planning.

You're you. And that's all you need to be.