Self-Care for the Selfless Teacher

Self-care.

It’s a term that many teachers, myself included, struggle to understand, accept, and put into practice. As educators we are inherently selfless, choosing a profession that is focused on helping others and supporting our students in reaching their full potential. But doing something for ourselves? Well, that’s uncomfortable. It feels selfish. Our time, energy, and resources could be put to better use. Does this sound familiar to you?

If so, I invite you to explore this idea of self-care with me, because it’s been a game changer in both my personal and professional life.

First, what comes to mind when you hear the term “self-care?

Maybe you think of bubble baths, massages, a shopping spree, a mani/pedi, or splurging on a decadent dessert.

Or perhaps you think of taking a nap, journaling, binge-watching a favorite show, or going out for a night of fun.

Next, how does hearing the term “self-care” make you feel?

Does it make you feel hopeful that things could be better?

Or does it make you feel guilty for not doing it, like it’s your fault you’re burned out? Perhaps you are doing it, but then the guilt comes from engaging in self-care and not thinking you deserve it.

Or maybe, like so many other teachers, it makes you feel upset, irritated, overwhelmed, and perhaps even cynical.

And why?

Because as teachers we’re told that we need to practice self-care, like it’s our fault that we’re overworked and undervalued, but it’s difficult to create the time and space in our packed schedule to make time for these extra activities that are supposed to make us feel instantly refreshed. As if teachers don’t experience enough guilt, let’s pile this on too.

Can you relate?

Unfortunately, the term “self-care” has been misused for years and has created unrealistic expectations because it does not mean a one-time feel-good fix like a bath, eating ice cream, or spending money we don’t have on pampering and spa treatments. On the contrary, true self-care is creating consistent habits that support ones physical, mental, emotional, and spiritual wellbeing. And the great news about this? It’s affordable. It’s accessible. And you can do it.

What this looks like in practice will look different for each individual, but before you start any sort of self-care practice it’s important to understand and accept that self-care is not selfish. Jen Rafferty, an educator and coach, says that, “The most generous thing that you can do for your students is to take care of yourself.” This was a huge shift in perspective for me personally. Recognizing that I show up and serve better when I am feeling good physically, mentally, emotionally and spiritually helped me to prioritize self-care so that I could continue serving my students, family, and loved ones to the best of my ability.

So what kind of things can you do to practice true self-care? Here are just a few ideas to get you started.

Physical:

Hydrate. I know this one is hard for teachers because it’s not easy to get away for a bathroom break, but remember that it’s a necessity not a luxury! So find a coworker to be your bathroom break buddy so you can leave your class with them for a moment and use the restroom.
Choose and prepare healthy food for meals and snacks. Don’t have time? Ask for help from your roommate, partner, or even a meal delivery service.
Get adequate sleep each night. You know the drill – stop eating at least 2 hours before bedtime, turn off the screens, and do something relaxing like take a bath or read a favorite book before dozing off.
Move your body. You don’t have to be a star athlete or go to the gym every day, but try to incorporate healthy movement each day like taking the stairs, walking your pet around the block when you get home, or even do some light stretching.

Mental:

Set limits on your screen time, including work notifications. Most cell phones allow you to set up a “do not disturb” mode so that you can decide when you’re available to receive notifications and from different apps.
Identify your timewasters (I’m looking at you, mindless scrolling of social media) and limit or cut them out completely. Fill the time instead with something nourishing and uplifting.
Partner with a coach or therapist who can support you.

Emotional:

Intentionally make time to connect with your partner, family, friends, etc.
Write down what’s going on with you, how you’re feeling, identify triggers and irrational thoughts, and move forward through the power of journaling.

Spiritual:

Create a daily habit of connecting with a higher power such as a devotional reading or prayer time.
Join together with fellow believers for spiritual learning and refreshment.

Do these ideas seem overwhelming? Just pick one to start with. I know that sometimes creating a new habit can feel like an extra chore, like it’s something to check off your to-do list that’s already impossible to accomplish or that you’re going to deprive yourself of a simple pleasure. To combat this, try reframing your thinking around self-care by choosing to give yourself the gift of a walk with your partner after dinner in the evening, savoring the taste of a delicious, healthy meal, and indulging in a quiet 30 minutes of unplugging and escaping into a good book.

So what are you waiting for? I encourage you to start practicing true self-care right now – because your students, your family, and YOU deserve to be taken care of.