6 steps to de-stress and feel more confident again by September
What can you do this summer so you can return to school in September feeling restored, prepared and focussed?
Maybe, you just need to catch your breath and catch up on home life and that will be enough to make you feel revitalised. But if you have been in a toxic situation with huge demands on your time and energy with little autonomy and unable to unwind, you will have finished the year in a high state of stress, perhaps even feeling burnt out. You will need to be more strategic.
When you imagine your energy as a cup that slowly empties as you work, a break is a chance to refill your cup.
There isn’t a ‘right’ way; this is about finding the best balance for you. However, if you have found yourself collapsed on the sofa and binge watching every show on Netflix for several weeks, you are probably not feeling much better. As much as we may think that is the cure we need, rest is only part of the recipe for de-stressing, albeit a magic and primary ingredient.
Follow these six steps to replenish and reconnect with your inner strength. Let’s start with rest.
1. Rest
As teachers and leaders we are constantly meeting everyone else’s needs and ignoring our own, often working til we’re completely exhausted and going without sleep. Our worth is often in ‘getting things done’ so make sure you allow yourself to rest without feeling guilty.
- The most important key to rest is sleep and it’s best with a routine. You may be playing catch up from term time, but try to stick to a regular time of going to bed and getting up.
- Getting enough sleep will reduce your cortisol levels and allow your brain to process and store what it needs from last year.
- Perhaps have a 20 minute power nap each day.
- If weather permits lay in the sunshine to boost your vitamin D levels as it improves your immune system and your mood.
- Perhaps find opportunities to meditate for a few minutes to empty your mind.
2. Recharge
Rest is also needs to be active. Activities that engage our whole mind release neurotransmitters otherwise known as “happy chemicals”. These alleviate stress and elevate our mood, contributing to an overall sense of relaxation and well-being so that we can make the most of this gift of personal time.
- Indulge yourself in your hobbies and be sure to add physical movement to your day.
- Practise activities that rejuvenate your mind, body, and soul. Only you know what those are for you. Find mindful ways to tap into your inner creativity, and give you joy and moments of stillness.
- Walking[1] is known as a great stress reliever and inspires creative thinking
- Gardening[2] releases dopamine both through contact with the earth and through the results of your efforts.
- Reading a book[3] for just six minutes increases your dopamine levels through the mental images you create as you read.
- Baking[4] is soothing and releases serotonin and the smell of baking alone releases dopamine.
- Travelling and exploring new places allows us to be fully present in the moment, helping us break free from the mental clutter that often causes stress. Engaging in activities like sightseeing, new foods, or spending time in nature releases neurotransmitters like dopamine and serotonin.
[1] https://www.apa.org/topics/exercise-fitness/stress
[2] https://www.forestgarden.co.uk/10-reasons-gardening-is-so-good-for-your-mental-health/
[3] https://healthiersteps.com/10-health-benefits-of-reading-books-that-might-surprise-you/
[4] https://bakesically.com/boost-your-happy-hormones-how-baking-can-help-you-find-joy-in-life/
3. Reconnect
Leading with empathy and compassion can be emotionally draining. The summer break is an opportunity to recharge your emotional energy by spending quality time with your loved ones, connecting with friends, or seeking support from a mentor or coach.
- Surrounding yourself with a nurturing support network can provide the strength you need to overcome any self-doubt that has crept in this year and regain your confidence.
- Join a group with similar interests to you that you can add to your friendship or networking group.
- Only connect with those who provide encouragement, understanding, and valuable perspectives. Avoid naysayers and those who drain your energy.
- Fostering strong connections creates a powerful community of support and a feeling of fulfillment and happiness that will also serve you well next year.
4. Reflect
Take time to process and reflect on your teaching and leading experiences last year.
- Allow yourself to acknowledge your challenges and even journal on them. Give yourself credit for your resilience and determination and let go of any lingering stress.
- Celebrate your achievements: get really specific and write them all down ready to use on your applications next year.
- Surrounding yourself with a nurturing support network can provide the strength you need to overcome any self-doubt that has crept in this year and regain your confidence.
- Join a group with similar interests to you that you can add to your friendship or networking group.
- Only connect with those who provide encouragement, understanding, and valuable perspectives. Avoid naysayers and those who drain your energy.
- Fostering strong connections creates a powerful community of support and a feeling of fulfillment and happiness that will also serve you well next year.
5. Realign
When we’re tired and overwhelmed, our leadership decision-making abilities can suffer and our creativity becomes stifled, leaving us stuck in the same routines and approaches. A pause grants you the clarity and perspective you need to make well-informed and thoughtful choices. Your brain is on a break too! Rest and relaxation allow creative ideas to emerge – It’s like when you lay down in bed to sleep but ideas just keep floating into you mind. Mental downtime allows the brain to form new associations between seemingly unrelated ideas, leading to insights and “aha” moments.
- Engaging in activities, such as writing, drawing, or playing music, can strengthen neural pathways related to creative thinking, fostering innovative ideas. The brain releases dopamine when we experience moments of inspiration or accomplishment which motivates us to seek more.
- A break allows your brain to process and integrate information, making new connections and innovative ideas allowing you to come up with solutions for when you return.
- Make sure you keep a notebook or journal with your ideas to put them into practice later if you don’t want to actually work on projects right now.
6. Refocus
When we’re constantly running on empty, and definitely by the end of each school year, it’s easy to lose sight of our purpose and passion as leaders. The pause allows us to reconnect with why we chose this path in the first place and reflect on our career trajectory and life goals. It reminds us of the impact we make on our students, colleagues, and school community. Once you have cleared the mental clutter, tidied and cleared away mental distractions, you have room for new ideas and focus.
- Start thinking about your strengths and what you would like to do next year.
- Understand your limits so you can set boundaries and create new habits that align with your well-being.
- Reassess your priorities, set new intentions, and plan for your future with clarity and purpose. Use the break to reaffirm your passion for your work, identify areas that may need improvement or change. set intentional goals
In essence, the power of this pause is in how you can use it to restore and revitalize. Take your time and prioritise your well-being during the summer holidays creating new habits that you can take with you into the new school year.
A gradual approach allows you to reclaim your normalcy with greater resilience and balance, allowing you to be more effective and feel more fulfilled, thus setting you up for success in September. When you return to work after a refreshing break, you’ll notice that your brain is more focused and energised.
Embrace these opportunities for rest and rejuvenation, and use them as stepping stones to a more fulfilling and successful career journey.
Look out for my September blog to build on what you do here so that you can get that promotion of your dreams next year – time management is energy management.
I’m around and happy to help if you’re stuck over the summer. Don’t hope it will get better in September if you’re struggling. Get that support now so that you can make the most of your break.
