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eSchool News
10 SEL activities for teachers
By Emily Doerr, National Marketing Coordinator, Aperture Education
December 16th, 2020
COVID-19 has thrown educators for a loop, and paying attention to
mental health is critical--these SEL activities can help teachers
maintain peace
We are all dealing with high levels of stress right now. On top of
normal pressures, current events are causing stress related to job and
financial worries, health risks, and disruption to our normal routines.
We need to find ways to effectively manage our stress—and practicing
SEL activities can help.
When not addressed, stress can lead to harmful health concerns like
anxiety and depression, reduced attention, impaired self-regulation,
and decreased learning readiness. It can also lead to negative
well-being factors, such as sleep and eating disorders. Extended
exposure to toxic stress also can have lasting mental and physical
health effects.
We’ve compiled 10 tips to help educators work through stress and 10
tips to teach students effective stress management. Try these out to
find which work best for you and your students.
Educators, we know you have a lot on your plates right now. Be
proactive about keeping your stress levels in check. Try these 10
de-stressing activities to find out which strategies work best for you.
1. Identify your stress triggers. Stress can be caused by many
different factors — long hours, frustrations around technology and
virtual learning, too much news exposure, etc. Make a list of all the
stressors in your life, noting those you have control over and those
you do not. Begin tackling the list by choosing one or two items you
have some control over that cause you the most stress. Make a plan to
manage the stressor(s), write down a goal, and create accountable
measures to help you follow through.
2. Perform deep breathing. Deep breathing can have a powerful physical
effect in reducing tension and helping the body relax. Clinical
research shows that regular deep breathing exercises affect the heart,
the brain, digestion, and the immune system. They can have immediate
results and can also be used to reduce the production of harmful stress
hormones. Try the equal breaths exercise. Breathe in for a count of
four, and out for a count of four. Continue for a few rounds, then try
adding an extra count (in for a count of five, out for a count of
five). You can continue this exercise until you feel your stress levels
decreasing and your heart rate slowing.
3. Get enough sleep. We can’t stress this one enough. Getting enough
sleep is critical to your health and to reducing stress. Try setting an
alarm for when it is time for bed and do your best to get seven to
eight hours of sleep each night. Most smartphones have a feature that
reduces blue light in the evenings — try putting your phone on this
setting after 10 p.m. to help your eyes relax. Maximize the sleep you
do get by “unplugging” (i.e. turning off the computer, phone, TV, etc.)
at least an hour before bed.
4. Watch what you eat (and drink). A balanced diet does wonders for
your health and state of mind. Try to eat nutritious foods and cut down
on processed or sugary foods that can deplete your energy. Also be sure
to drink plenty of water. An estimated 75 percent of people in the U.S.
are chronically dehydrated. A good rule of thumb is to drink half of
your weight in ounces each day (example, a person who weighs 150lbs
would drink 75oz of water per day). You may need more or less depending
on the climate you live in, your body type, or how much you exercise.
5. Exercise. According to the Harvard Medical School, regular aerobic
exercise (like walking) can boost memory and critical thinking, improve
sleep, and reduce anxiety. Find creative ways to exercise while
practicing safe social distancing. If you can, go for a 20-minute walk
and enjoy some fresh air, or take advantage of a free or discounted
online workout class. Regular exercise will help you feel more
energized and much less stressed.
6. Tap into your support network. Establishing a good support network
is critical to maintaining healthy stress levels, especially when you
are physically isolated. Lean on your colleagues for advice, trade
ideas, and create mentoring relationships. Friends and family can also
provide invaluable support by lending an ear on especially difficult
days. You can further expand your network through educator-based online
support networks and learning communities. Join one or more, and share
in a wealth of knowledge from educators across the country.
7. Stay organized. Being organized is a proactive way to reduce stress.
Just think about how much time you waste searching through email or
computer files to find what you need, rewriting misplaced work, or
trying to manage your calendars. Set an organization plan — and stick
to it to reduce stress, improve efficiency, and be a more effective
educator.
8. Meditate. Meditation, or mindful awareness, can have a tremendous
impact on your ability to de-stress. Meditation has been practiced for
thousands of years and can bring clarity to your thoughts and promote
peace and balance. Even a few minutes of meditation can significantly
reduce stress. Listen to this SEL Chat Podcast to get tips and tricks
for practicing mindfulness and meditation techniques at home during
COVID-19.
9. Practice visualization. Visualization is another effective tactic
for reducing stress. To give it a try, sit comfortably and think about
a peaceful scene (a beach, the mountains, a favorite spot in your
neighborhood). Or, visualize yourself realizing a goal — like finally
getting back in the classroom safely!
10. Laugh. Even during trying times, we need to find humor. It will do
wonders for relieving stress. According to the Mayo Clinic, laughter
promotes a stronger immune system, increases your ability to cope with
difficult situations, and can improve your mood by lessening depression
and anxiety. Find ways to laugh every day — share a funny meme or joke
with colleagues and friends or watch a favorite funny movie or
television show.
We are certainly going through challenging and stressful times. Put
your social-emotional skills to work and develop a plan to tackle
stress before you get overwhelmed. We hope these de-stressing tips are
helpful to keep you and your students happy and healthy!
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