Hey everyone, welcome to The Flourishing Teacher's Field Guide.

This week, we're seeking out those elusive moments of calm in the whirlwind of a teaching day. 

If you've ever felt overwhelmed by your teacher workload and need to work out how to grab a peaceful 5 minutes, this one's for you!

The Relentless Pace of Teaching: Finding Your Pause Button

I teach a highly practical and creative subject, which means I’m on my feet, working physically and managing large groups of students all day.

By the time I’ve reset my space, cleared up resources and managed those all-important 1:1 conversations, it’s time for the next class.

If that sounds familiar, it’s because we’re all used to our teacher brains whirring at a million miles an hour. 

But here's the thing: this non-stop pace isn't just unsustainable – it's detrimental to our wellbeing and, ultimately, our effectiveness as educators.

I used to pride myself on my ability to power through, thinking that taking even a moment for myself was somehow shortchanging my students. It wasn't until I found myself experiencing emotional exhaustion that I realised something had to change.

The solution? 

Learning to pause – a crucial skill for maintaining life/work balance in teaching.

5 Mindful Strategies to Create Calm From Classroom Chaos

1. Breath Awareness: Your Portable Oasis

The beauty of breath is that it's always with you!

As your students are settling into their seats, take three deep breaths. Inhale for 4 counts, hold for 7, exhale for 8. This '4-7-8' technique, popularised by Dr. Andrew Weil, has been shown to activate the parasympathetic nervous system, reducing stress and anxiety.

Pro tip: Set a subtle reminder on your watch or phone to prompt these breathing moments throughout the day. It’s tricky to get used to, but it can quickly become a key way to help you manage your teacher workload more effectively.

2. The 60-Second Body Scan: Grounding in the Present

Before a potentially challenging conversation or difficult lesson, try a quick body scan. 

Start at your toes and work your way up, noticing any areas of tension. This practice, rooted in mindfulness-based stress reduction (MBSR), can significantly lower cortisol levels and improve focus, crucial for preventing teacher burnout.

Remember: You don't need to change anything; awareness alone can lead to relaxation and improved work-life balance.

3. Gratitude Glance: Shifting Your Perspective

Honestly, I struggled with this one at first, but trust me, it’s been a game-changer. At the start or end of your day, take a moment to jot down three things you're grateful for. 

They can be as simple as a student's smile or a colleague's kind word. Research from the Greater Good Science Center at UC Berkeley shows that regular gratitude practice can increase job satisfaction and resilience, key factors in combating emotional exhaustion.

Make it stick: Keep a small notebook in your desk drawer dedicated to gratitude notes, fostering a positive mindset amidst the challenges of teaching.

4. Mindful Observation: Anchoring in the Now

We can all find half a minute, right?

During a break or while students are working independently, choose an object in your classroom to observe mindfully for 30 seconds. Notice its colours, textures, and shapes. 

This simple act of focused attention can reset your mental state and enhance creativity, and it's a powerful tool for managing teacher stress.

Classroom integration: Introduce this as a quick focusing exercise for your students too, promoting overall classroom wellbeing!

5. Loving-Kindness Moment: Cultivating Compassion

Before a challenging class or on days when you're feeling stretched thin, try a brief loving-kindness meditation. 

Silently repeat phrases like "May I be patient, may I be kind" to yourself, then extend these wishes to your students. 

Research indicates that this practice can improve emotional regulation and enhance teacher-student relationships, contributing to a more positive work environment.

Start small: Even 30 seconds of loving-kindness can make a difference to your teaching day and overall wellbeing.

It’s Alright to Pause…

While these strategies sound simple, we know that implementing new habits in a busy school day isn't always easy. 

You might face challenges like:

• Feeling guilty about taking time for yourself amidst a heavy teacher workload

• Struggling to remember to pause in the midst of chaos

• Worrying about how others might perceive these practices

Remember, these pauses aren't selfish – they're essential for preventing teacher burnout and maintaining work-life balance. 

Start small, perhaps with just one strategy, and gradually build up. Set reminders on your phone or leave post-it notes on your desk. And if you forget sometimes, that's okay, just treat yourself with the same compassion you show your students.

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 in the Face of Teacher Burnout

We never forget how extraordinary you are, and what a massive difference you make.

Remember, in taking these moments for yourself, you're not just refilling your own cup – you're enhancing your ability to pour into others. 

These pauses are not indulgences; they're necessities that allow you to show up as your best self and maintain a healthy work-life balance.

Here's a quick reminder of our mindful strategies:

Don’t forget, you’re more than your marking, your lesson observations and your planning.

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