Teachers are in crisis, suffering from compassion fatigue and burnout at an alarming rate. Tasked with adapting to the pandemic, protecting their students from school shootings, teaching to high-stakes state tests, juggling crushing workloads, working overtime for little pay, responding to their students’ trauma, and more—teachers need our help.
The JabuMind self-care app for teachers is here to help. JabuMind was designed by a group of teachers, coaches, artists, school principals, and mental health clinicians. We share a common goal of creating a safer, stronger, and more supportive classroom experience for both teachers and students. Our mission is to support teachers in their own social and emotional growth so that they, in turn, can help their students and school communities.
Why Teachers Need Self-Care
Teachers are overworked and overwhelmed. No doubt about it, teaching is one of the most stressful professions. An analysis by the National Foundation for Educational Research revealed that “one in five teachers (20 percent) feel tense about their job most or all of the time, compared to 13 percent of similar professionals.” In addition, The American Federation of Teachers found that “78% of teachers reported feeling physically and emotionally exhausted at the end of the day.”
Let’s not forget the additional weight placed on teachers during the pandemic. A March 2020 survey from Yale and the Collaborative for Academic, Social, and Emotional Learning (CASEL) showed that teachers’ top emotions regarding teaching during COVID included fearful, worried, overwhelmed, and sad.
One of teachers’ main stressors is compassion fatigue. Compassion fatigue is the experience of emotional and physical fatigue due to the chronic use of empathy. It is often used interchangeably with the terms secondary trauma and vicarious trauma.
As teachers, we care deeply for our students. When our students face trauma, we feel the weight of heartbreak, fear, uncertainty, and responsibility as their caretakers. Distraught over how to support a traumatized child, we might start experiencing the symptoms of compassion fatigue—anxiety, difficulty sleeping, exhaustion, hypervigilance, decreased motivation, trouble separating work from personal life, increased cynicism, or a sense of hopelessness.
Suffering from compassion fatigue is among the top reasons teachers leave the profession. No longer able to handle the pressure and heartbreak, they experience burnout. “Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. The negative effects of burnout spill over into every area of life—including your home, work, and social life. Burnout can also cause long-term changes to your body that make you vulnerable to illnesses like colds and flu.”
The Solution? Mindfulness
Fortunately, there is an antidote to the struggles teachers face. Research shows that teachers who participated in a mindfulness course had reductions in burnout and increases in self-compassion. Additional research proved that teachers who followed a mindfulness program developed resilience to stress and nonreactivity by practicing mindful awareness.
JabuMind Brings Teachers Mindfulness and Self-Care
The JabuMind self-care app for teachers uses the iRest® method to support teacher self-care. Co-Founder of JabuMind, Jill Apperson Manly, explains why JabuMind chose the iRest® method of meditation for its app in this interview. We explain the 10 tools of iRest® and their connection to teacher wellness here.
The JabuMind app offers guided meditations, daily sleep and mood check ins, and professional development designed to meet teachers’ stressors. All premium app content is free through the pandemic to support teachers during this difficult time.
Learn more about how the JabuMind app can support your self-care in these articles:
Across the country, millions of teachers are preparing for what will be the hardest year of teaching in modern history. Educators are dealing with stress, anxiety and fear from unrealistic public expectations and rapidly changing plans. While we work diligently to perfect our Zoom skills and transform curriculum into distance learning content, the nagging thought on almost every teacher’s mind is an entirely different one; a looming problem of epidemic proportions. Our country is entering one of the biggest mental health crises we have faced in decades.
Once we tackle the logistics of where our children will physically be as the school doors “open,” our gears will have to quickly shift to where they are at emotionally, and how to best support them.
Like many teachers, some of my favorite work hours are spent learning from my PLC on social media. These days, our conversations center on how to include more social emotional learning (SEL), including diversity and inclusivity curriculum. However, with so much going on in the intersection of education, politics and public health, teachers are finding themselves with a Herculean labor to perform. Teachers are busy either preparing their classrooms for in-person learning to comply with ever-changing guidelines (often without adequate funds); or transforming their entire curriculum into a virtual learning format…or both. This leaves little time for SEL efforts, which often fall to the back burner despite our best intentions.
Many teachers know the benefits of investing time on social and emotional learning. CASEL, the Collaborative for Academic, Social and Emotional Learning, has collected decades of research showing the impact of SEL education. Focusing on social emotional learning leads to better academic outcomes, such as better test performance and higher graduation rates, as well as reducing behavioral issues and improving mental health. So how do we create a safe, nurturing, relationship-based environment for students when we have so little time to invest in it? One answer is to use “SEL Hacks” from the MUSE Framework for Social Emotional Learning.
SEL Hacks are stand-alone curricular components that can be easily incorporated into the classroom with minimal effort. Start by choosing just a few of these to add on for the start of this school year. As each component becomes ingrained in your curriculum, visit the MUSE website to find new ideas and learning units. SEL Skill Set #1: Modeling Behaviors
Developmental psychologist Lev Vygotsky calls this concept ‘apprenticeship.’ The incredible learning that happens through apprenticeship starts very young, in the home, and continues with teacher scaffolding throughout the school years. We model emotional health for students by prioritizing our physiological and psychological well-being. We ALL must ‘Maslow’ before we can effectively ‘Bloom.’
Start by spending the first week of school sending this message loud and clear. Introduce your students to virtual tools they can use to learn and practice SEL skills, and dedicate at least 30 minutes per day to the explicit teaching and practice of social emotional learning. For example, here is a feelings board that was created using padlet. Tell students to identify which emotion(s) they are feeling each morning, and make sure you include your own name as well.
Having a feelings board shows students they are not alone in feeling such turbulent emotions. It also increases student awareness of their own resiliency as they notice their moods shift back to the positive, which can help increase optimism. Lastly, this gives you the opportunity to quietly note which students seem to be struggling more frequently. You could follow up one-on-one with these students by having private chats, phone calls home, or using apps like Seesaw that allow you to communicate with your students individually. Another great ‘first week of school’ activity is to discuss a set of classroom rules or community standards. The emphasis you place on this discussion will help you set up a safe learning environment for the school year.
Allow students plenty of opportunities to feel heard each day. Keep your lectures to a minimum and allow for group games, break out rooms, and one-on-ones. One way to accomplish this is to record your lessons for students to watch asynchronously, so that more of your synchronous learning time is spent connecting with one another and practicing their learning. Motivation theory says that allowing students to use their voice, and additionally allowing them to make choices in their learning, increases engagement.
One model example of student choice is Genius Hour, inspired by Google’s policy of allowing employees to spend 20% of their time on side passion projects. During Genius Hour, students are allowed to pursue their own educational learning objectives. SEL Skill Set #2: Understanding Emotions The Feelings Board, shown above, is one way to help students to label their emotions, which is one of the first steps in building self awareness skills. You can also add mindful moments into your students’ days. Mindful moments allow your students to check in with their emotions and their body throughout the day, an important step towards building emotional regulation skills.
Another useful time in the day for a quick check-in is just before class ends. Exit slips can be used as a simple tool for seeing how students are feeling about class, or just in general. Exit slips can also be a useful formative assessment tool for teachers, allowing insight into whether or not each student is understanding the concepts being taught.
The most important part of helping students understand themselves and their emotions is to give them plenty of opportunities to speak up and connect. “Be willing to have personal, empathetic, authentic conversation,” says fellow educator Traci Browder. SEL Skill Set #3: Social Skills
While it may seem as though socialization and the teaching of social skills has necessarily hit the pause button, there are still ways to teach these crucial life skills. If your district is doing distance learning, one practical way to start off the school year is to have a conversation about virtual classroom etiquette. Here is an infographic you are welcome to use:
Teach children to show respectfulness and kindness to their peers, even via video conference. This means using non-disruptive signals, being on time and prepared as they would be to a normal class session, and respecting each others’ privacy. If you are teaching in-person, these masks that allow students to see your facial expressions will help greatly with creating connection. Practice greetings by the door, if possible, though without the hugs and fist bumps. Make mornings fun and relationship building — for example, you could ask students to do a little dance move that you mimic as they come through the door.
If you are teaching virtually, smile and greet each student every morning by name. Ask attendance questions to get students sharing and connecting right from the start of class. Having morning meetings is just as important now, if not more important than ever. Visit Responsive Classrooms for inspiration for morning meetings.
Not all of your time on video calls needs to be academic learning. Spend some time allowing students to share, getting involved in random discussions, telling jokes, and discussing feelings — just like you would in a regular classroom environment. Create break out rooms and pair students with random “recess buddies” — you could allow them to play digital games together, or interview one another. Another idea for building relationships is to create virtual ‘dialogue journals.’ You could create a journal to write back and forth with each student, and also create journals for students to dialogue with their peers, taking turns in rotation. You can include a combination of SEL topics as well as academic check-ins in your journaling prompts.
You can build student communication and conflict resolution skills by teaching “I Statements.” I statements are scripted conversations that follow this format:
I feel…because…I need…
While this format often feels stuffy and unnatural at first, with practice you may find students attempting to use a more relaxed version on their own. For example, “I feel overwhelmed by the constant changes in expectations for teachers, and I need the administration to pick one course and stick with it for at least one solid month.” SEL Skill Set #4: Emotional Regulation
Emotional regulation has been a struggle for many people lately, not only for children. Mental and emotional health issues are rapidly rising, and often result in behavioral issues. One of the most important skills you can give your students is the ability to manage their responses to their emotions.
The MUSE website has a virtual curriculum called ‘Piloting Your Plane,’ geared at early elementary age students. This curriculum uses the analogy that our bodies are like planes and we are the pilots. Our responsibility is to fly our plane smoothly without crashing. In order to do so, children learn to check their control centers throughout the day, including their emotional thermometer and hunger/thirst gauges. The curriculum comes with plenty of ready-to-use activities that could be easily integrated into virtual or in-person classrooms, creating a wonderfully playful and highly effective common language.
Teaching ‘growth mindset’ can also help students with emotional regulation. The concept of growth mindset helps students to normalize mistakes, treating them as part of the learning process rather than as a sign that they are incapable of learning.
Having calm down kits and either in-person or virtual calm down centers is very helpful for students who need to take breaks in order to remain regulated. Storyline offers a wonderful online library of books read aloud by celebrities, with beautiful animated graphics to go with them. Set up your own virtual calm down center, and teach students how to use it when they are in need of a break.
While we will continue to see the effects of this pandemic on our children for years to come, incorporating the MUSE framework into your classroom will help you begin to rebuild your students’ emotional health.
For more tips on how to help your students (and yourself) during this chaotic time, please follow me. I am working fast to upload hundreds of units of SEL curriculum for all ages to my new site, EmotionalMUSE, and will send out updates as new units become available.
**Interested in writing a guest blog for my site? Would love to share your ideas! Submit your post here.
Looking for a new book to read? Many stories from educators, two student chapters, and a student-designed cover for In Other Words.
Guest post by Simon Choi, a mental health advocate and small business founder. He foundedStandout Bands which supports Beyond Blue and allows him to write for his mental health blog, Healthy Minds. Simon is particularly passionate about supporting those experiencing depression. Currently, Simon is supporting those struggling as a result of COVID-19 related mental health issues. He lives in Melbourne, Australia.
*Opinions expressed are those of the guest author.
Times of Uncertainty
The Global Coronavirus Pandemic has been ongoing for months now and there is a great deal of uncertainty among government and society. Adults are dealing with loss of work, changes to daily routines and possibly even sick relatives. However, the uncertainty is not only limited to adults.
The Effects on Children
Children are not immune to the fears that this global pandemic has produced. Their lives have been greatly affected as well. Children are not only out of school, but they are not able to visit their friends and family as well. For example, fear of the health of the elderly means most grandparents are not advised to see grandkids in the present environment. Parents and educators can try to help and reduce some of this anxiety. In the following article, we will discuss seven ways that any educator or parent may be able to help those they care for and teach:
#1 Keep Their Usual Schedule
For a child, it can be difficult to experience many external changes. Since they have no control over being out of school and not seeing their friends and family, it is best to stabilize the things that can be stabilized. In order to give your children stability, do not change their sleep time, their school hours or other regular activities. Even if your child has to practice their sport in their own front yard or get violin lessons over Zoom, try to keep up with their previous schedule and activities as much as possible.
#2 Don’t Let Kids Watch Too Much News
The news can be informative, but it can also be full of unwanted scenery and troublesome for younger viewers in particular. Since that is the case, you do not want to let your kids watch too much news.
#3 Talk to Kids Openly
Kids need to feel like they can openly express themselves with adults. You want to ask your kids questions about their feelings and give them age appropriate answers. Children are inquisitive by nature, so this process could require some patience, but it will help to dispel some of their fears.
#4 Watch Their Associates
If your children are spending a lot of time talking to virtual friends, make sure that you are aware of the other kids who they are talking to. Other children can have a big influence on your children’s feelings, so you want to monitor or at least be familiar with their friends.
#5 Play with Your Kids
Make sure that your kids are getting exercise. Each day, make it a practice to add an exercise routine to your kids daily work. Just like gym class at school, exercise should be a healthy part of their at home learning journey. Try to play sports with kids as well; this is especially true if your kids are involved in any extracurricular sports. That way, they can keep up with their skills and get out some extra energy as well.
#6 Talk to A Professional
If you think that your child is having an extra hard time dealing with the stress of COVID19 and you notice that the stress is interfering with his or her daily activities, you may have to contact a professional who can give your child a consultation over the phone and provide professional advice.
Make the Best of a Difficult Situation
It can be stressful to deal with an unknown situation, but this stress can also build resilience in a child. Even in a global pandemic, you can help your child to make the best of the opportunities that staying at home can present or as an educator if over teleconference. When a child is taught to deal with difficulties in a healthy manner, he or she will be well prepared for whatever life throws at them. With the right support from you children can build resilience as a result of this time.
**Interested in writing a guest blog for my site? Would love to share your ideas! Submit your post here.
Looking for a new book to read? Many stories from educators, two student chapters, and a student-designed cover for In Other Words.
A new year always brings a time of optimism, goal setting, and resolutions. Like millions of others I am no different, I am a goal setter. Not only am I a goal setter, I am a big one. I enjoy setting goals and putting together a plan to accomplish them. However big or small, they are fun and give me something to work for. One of the constant themes I have noticed is people making a goal to be more vulnerable.
Vulnerable is defined in the dictionary as, “susceptible to physical or emotional attack or harm.” There are other definitions, but this definition definitely does not align with this piece. Vulnerability for this piece is putting yourself out there and sharing personal information as a way to connect and grow. With 2020 less than 18 hours away this is a great time to share, connect, and grow as a person.
People that know me know I am a private person, and writing this piece is rather difficult.Those that know me know that kindness, love, compassion, and humility are greatly apart of my life. I share it as with as many people as I come across. It is a foundation of my classroom, and I have been rather successful with it. What very few people know about me is that. I have suffered from depression, at times deep, and severe anxiety for several years. It has taken me a while to accept and find coping practices that work, but I have found those and have accepted that it is perfectly ok to have depression and anxiety. Unfortunately millions of citizens including educators fight these battles. At times the most basic things seem insurmountable and having conversations with others feels like getting your teeth pulled.
I don’t know where my depression and anxiety came from. It could be a combination of losing a close family member to suicide last winter break, constant self doubt, shame of who I am, negative mindset, comparing myself to others, being a natural introspective person. The last one I believe is a major factor. I am a thinker and it is easy to get lost in your thoughts which can be a good and bad thing. It took until having a severe panic attack which I thought I was not capable of a 5 years ago to realize I needed help, and had to make some lifestyle changes.
Those that ask how I teach with depression and anxiety, well it is one of the easiest things I tackle. Understanding that our students battle these same things everyday. I have a deep compassion for what they go through and we are a team that grows and learns together. I also become self aware of what I go through, learn about depression and anxiety, and adopt different changes things that work for me. For example, I stay busy, I go for walks in the building during my prep, I check on my colleagues, and say hello to every student I come across, and I love going to school. I love being with my students, teaching, growing, and achieving together.
Outside of school I see a therapist regularly to organize my thoughts, I take medication, I am an avid weightlifter. I am pretty darn strong. I also read and write, and look for ways to continue to grow. I have grown to love challenges and change. What used to literally make me shake and bring tears to my eyes is now one of my favorites, and is a great learning experience. The biggest impact on myself was the adoption of a mindfulness lifestyle. I meditate everyday, practice yoga 3-5 times per week. I am quite talented with my balance poses, and I am a firm believer in what citizens such as the Dalia Lama share with others.
One of the biggest challenges was my shift in mindset, this change did not happen overnight. I was never a pessimistic person, but I needed to make changes for the benefit of my health. I have always wanted to help, guide, and love others. In years past anxiety crept up and made this area more difficult to achieve. I worried what others thought which held me back. Now, I couldn’t care less what others think about about me and what I believe in. I absolutely love helping others, spreading kindness, compassion, and love. These qualities are who I am as a person and who I want to surround myself with. I know the people who want to be a part of my life with gravitate in my direction.
Lastly, I have become a strong advocate for mental health, the stigma must stop. I suffer from mental health issues, and I am perfectly ok with it. I am in a great spot and have never felt better. Will it always be this way, no! Does that worry me, absolutely! I will take on that challenge, grow, and we will do this together. I am far from a finished product, I will have to battle this for the rest of my life, I can do this, and so can you.
If we are entrusted with taking care of our students we must take care of ourselves and each other. How can our students learn and grow as individuals if they don’t have a person to guide them through challenges they face. Our students need us and we all need each other.When someone wants to talk, listen, and listen with intention. Check in with your students, colleagues, and most importantly yourself. Everyone who reads this and shares it with others has so much value to this world. I am grateful for each and everyone of you.
It’s okay not to be okay, and we are here for you. Mental health is just as important as physical health and our community of compassion, love, understanding, and growth will only help remove the stigma, and accept each other for the faults and challenges we face. My attempt at vulnerability was this piece, and I am proud to share it with you.
Call me stubborn, but I refuse to quit! T.R.U.E. G.R.I.T. is the foundation to success in learning and life! Exploring the dynamics of a successful classroom and how grit is a vital characteristic for student achievement