Here are five tactics to reduce the overwhelm and decompress at the end of term and on your break.
Recovery Rhythms
It’s that time of year again in the Southern Hemisphere. The end of term is fast approaching, and the pressure is mounting. As educators, we often put our wellbeing on the backburner in favour of our students. But if we’re not taking care of ourselves, how can we expect to be at our best for the communities and families we support?
A common experience for teachers is that we get unwell during the holiday break as our body shuts down and succumbs to the stressors of the term. I always found this an odd bodily rhythm. Have you ever experienced it? Often it would take a week to tune into a slower rhythm of recovery.
Here are five tactics to reduce the overwhelm and decompress at the end of term and on your break.
1. Set realistic expectations
It’s essential to be realistic about what you can accomplish in a day, a week, or even a month. Trying to do too much towards the end of term will only lead to burnout. Know your limits and stick to them.
Establishing realistic expectations is also true at the start of your holiday break – be practical and mindful of the change in rhythm. Your mind, heart and body will need time to adjust and recover.
2. Take breaks
You may not have time for long holidays, but you can still take some time out. Even just a few minutes here and there can make a difference. Step away from your work, take a walk, or close your eyes and breathe deeply.
We need ways to switch off and not think about work or psychological detachment, as Rajvinder Samra describes it.
It’s important to note that psychological detachment is core to recovery – but it’s not as easy to achieve as it sounds. For example, smartphone use after work can interfere with recovery because it blurs boundaries between work and home, stopping psychological detachment from work.
Rajvinder Samra
3. Connect with others
Isolation can worsen feelings of overwhelm and stress. Connecting with others, whether it’s through family, friends, or a support group, can help you feel less alone and more supported.
4. Practice self-care
Schedule some time for activities that make you feel good—anything from reading, going for a run, or getting a massage. Taking care of yourself will help you feel better equipped to deal with stressors.
5. Decompress with intention
Take some time to notice your feelings during the beginning of the break. It is normal for many to remain working at a high intensity. Call this out for yourself and deliberately work to decompress.
Allow yourself a few days to reduce the intensity and power down the engines revving on high throughout the term.
Even if you don’t have a lot of time, it’s still important to carve out a little time for yourself to do something you find satisfying. Taking time to recover is shown to help people feel more engaged at work and protects against the longer-term consequences of work stress and the risk of burnout.
Rajvinder Samra
Ending term positively and investing in recovery are essential for your mental wellbeing and future success.
Your Talking Points
- How do you make sure to take care of yourself during term time?
- What are some of the barriers you face when decompressing and taking care of yourself?
- What are your thoughts on the importance of switching off or psychological detachment?
- What are some of your favourite tactics to reduce the overwhelm and decompress at the end of the term?
🕳🐇 Down the Rabbit Hole
Complement this issue with some other stories and articles:
Detached, Distracted and Disillusioned? Regain Control Of Your Boundaries
Wrestle Back Control — How to Identify and Prevent Burnout
How I Practice Self-compassion
Mental health and wellbeing
A Twitter thread from the height of lockdown in Melbourne last year. Full of resources, videos, long reads and expert advice.
Thanks for taking a moment to join me this week – drop me an email at tom@dialogiclearning.com to connect and say hi. Or you can connect with me on Twitter > @tombarrett.