Singaporean schools have consistently produced some of the best-performing, highest-achieving students in the world. Despite the many benefits of the country’s education system, however, the rigorous and highly competitive academic environment can leave both teachers and students feeling spread thin.
The increasing prevalence of psychological problems like anxiety and depression among students have prompted many schools to develop more mental health-oriented policies and initiatives.
Students aren’t the only ones in need of help when it comes to caring for their mental and physical well-being, however. No matter how much teachers might love their work, there’s no denying that teaching is a highly draining career.
From grading papers and developing lesson plans to worrying about how to support particular struggling students, teachers are often so caught up in taking care of others that they may neglect to care for themselves.
Though many might see self-care as selfish, the truth is that one of the best ways to meet your students’ needs is to look after your own needs first. Whether you teach at a local school or at an international school in Singapore, the following simple self-care tips can help you safeguard your physical, mental, and emotional well-being:
Observe Healthy Habits
Teachers frequently struggle with heavy workloads and multiple demands on their time, and these circumstances may lead many to neglect their physical well-being. No matter how busy you get, however, it’s imperative that you make an extra effort to get enough sleep, to stay hydrated, to eat balanced meals, and to get enough exercise.
When you’re in good physical condition, chances are, you’ll feel a lot better mentally, too.
You may have an easier time practicing healthy habits if you integrate them into your existing routines. Keeping a bottle of water on your desk while you grade assignments, for example, may help you stay hydrated throughout the day.
You can also look up simple stretches and exercises that you can do at your desk for just a few minutes at a time. In many cases, getting a little physical activity during your breaks will enable you to return to work with a clearer mind afterwards.
Set Limits on Your Time and Availability
Even the best teachers are only human, so recognize that you simply can’t be there for everyone at all times, no matter how much you’d like to. Resist the temptation to volunteer at too many school events or to serve on too many committees.
The best colleagues and superiors will be aware that no one who spreads themselves too thin will be able to do their best work, and so they’ll respect your need to say no to their requests for your help now and then.
Learning to leave your work at school and not take it home with you is another essential exercise in drawing boundaries for teachers. Try defining clear limits for when you think about work and do work-related tasks, like not working past a certain time or not working on weekends.
What specific limits are most comfortable will vary from teacher to teacher, so just go with what works best for you. The most important thing is that you’re able to mentally check out of work at least some of the time.
Make Time for Stress-Relieving Activities
Teaching can be highly stressful work for many reasons. One essential step to coping with stress is to identify at least three activities that consistently boost your mood, relieve feelings of worry or anxiety, and give you a sense of peace. Such activities might include listening to music, doing breathing exercises, journaling, talking to a friend, and many more.
Every person deals with stress differently, so go with activities you personally enjoy or ones that have helped you in the past. Once you’ve determined your favorite stress-relieving activities, allow yourself to do them whenever you feel the need to.
Engage with Fellow Teachers
Loneliness and isolation can make work that’s already exhausting feel even more draining. Connecting with your colleagues and with the wider teaching community around you can be a great way to navigate common challenges and to access necessary support.
These engagements don’t even need to be very formal or structured, either. You can simply chat up a favorite coworker a few times a week to share your concerns, your frustrations, and even your joys.
Confiding in a trusted colleague gives you a valuable opportunity to work through practical problems together, such as fine-tuning difficult lesson plans or responding to parent communications. Getting support from fellow teachers in this way can also help alleviate feelings of exhaustion and renew your motivation to do your best for your students.
While it might be challenging for teachers to prioritize their physical and mental well-being, doing so is crucial if they’d like to continue doing their best work. Teachers who are burnt out and exhausted won’t be able to give their students the support, structure, and genuine connection they need.
Conversely, teachers who take good care of themselves are likely to be more mentally present, more emotionally resilient, and better equipped overall to deal with even the most challenging classroom situations.
