Teacher Wellbeing: Chaos to CalmGet Control and Manage Your

Emotions

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Teacher Wellbeing Research: Key Finding:

Having an emotional intelligence that allows teachers to think positively about the demands of the job and apply

realistic coping strategies to effectively manage demanding emotional situations that arise in working closely with

children, young people, parents and other adults is essential to teacher wellbeing.

(Hastings & Bham, 2003; Kern, Waters, Adler & White, 2014; Kilgalon, Maloney & Lock, 2008; Lambert, McCarthy, O’Donnell & Wang, 2009; McCallum & Price, 2010; Parker, Martin, Colmar & Liem, 2012; Pillay, Goddard & Wilss, 2005; Spilt, Koomen & Thijs, 2011; Sturmfels, 2009; Ross, Romer & Horner, 2012; Vesely, Saklofske, & Nordstokke, 2014)

What is Emotional Intelligence?

What is Emotional Intelligence?

•Self Awareness •Managing Your Emotions•Empathy•Putting altogether in positive relationships

What is the number one thing we need to facilitate learning?

https://www.youtube.com/watch?v=pFkRbUKy19g

Which emotion do your regularly experience in your day, that you

wish you did not?

1. FOCUS 2. LANGUAGE

What do you focus on or believe in to feel this way?

What are phrases, words, questions or metaphors do you use to describe the situation?

3. PHYSIOLOGYHow you hold your body, your breathing etc?

AngerSadnessHappiness

TriadCreates

Emotions

What you focus on is what you get to the exclusion of all else

Your Reality

Potential Reality

Potential Reality

Potential Reality

Are you focussing on what’s right in your life or what is wrong?

YourReality

2 million bits of information a second

delete, distort, generalise

7 chunks

0.00054% of reality is what we experience

Example: Stressed and Overwhelmed

What do you focus on?

• things you have not done• what you have not got right• what else you should be doing• how can I possibly get this all done• how stressed you are• the students who did not complete their

work• how you feel out of control

Example: Stressed and Overwhelmed

What do you focus on?

Language and MeaningWhat are you telling yourself?

It’s too hard

It’s just unfamiliar

Example: Stressed and Overwhelmed

Your LanguageWhat you say you will get more of.

• I have to work very hard or else• I’m just keeping it all together• When this is all done, then I can relax• I have to give 100%• There is so much I have to do• I have to get it right

When you have finished, blow up your balloon, need one balloon per pair

Powerful PostureHow you hold your body, face and breath?

Example: Stressed and Overwhelmed

What posture do you choose?

• Tight shoulders• Shallow breathing• Eyes down• Arms crossed• Unsettled tummy

1. FOCUS 2. LANGUAGE• things you have not

done• what you have not got

right• what else you should

be doing• how can I possibly get

this all done• how stressed you are

3. PHYSIOLOGY• Tight shoulders•Shallow breathing•Arms crossed

TriadCreates

Emotions

OverwhelmAnxiety, Frustration

• I have to work very hard or else

• I’m just keeping it all together

• When this is all done, then I can relax

• I have to give 100%• There is so much I have

to do• I have to get it right

What is the pay off?

What do you get out of choosing this strategy?

When you are so busy focussing on this what are you NOT CHOOSING to focus on?

Disempowering Empowering

Things you have not done

What you have not got right

What else you should be doing

How can I possibly get this all done?

The students who did not complete their work

When you are so busy focussing on this what are you NOT CHOOSING to focus on?

Disempowering Empowering

Things you have not done Things I have done

What you have not got right What I have got right

What else you should be doing Focus for 30 minutes on this task

How can I possibly get this all done?

One small step at a time. What is the next small step?

The students who did not complete their work

The students who did complete their work, what support do students need who did not?

What language can you choose to describe the situation differently?

Disempowering EmpoweringI have to work very hard or else

I’m just keeping it all together

When this is all done, then I can relax

I have to give 100%

I have to get it right

What language can you choose to describe the situation differently?

Disempowering Empowering

I have to work very hard or else

I am good enough I don’t have to prove my worth through how hard I work.

I’m just keeping it all together I have taken on enough it is time to put in some boundaries.

When this is all done, then I can relax

I can take some time out which will help me get more done.

I have to give 100% Choose what needs 100 %. How important is this task?

I have to get it right I can learn from my mistakes and model this for my students.

What can you deliberately do with your physiology to bring it into a state of calm?

Disempowering Empowering

Tight shoulders

Shallow breathing

Eyes down

Arms Crossed

Tummy Unsettled

What can you deliberately do with your physiology to bring it into a state of calm?

Disempowering Empowering

Tight shoulders Relax shoulders

Shallow breathing Deep breathing

Eyes down Look up, jump up

Arms Crossed Hands by side

Tummy Unsettled Let tummy hang out

1. FOCUS 2. LANGUAGE

• Things I got right•Things I got done• One step at a time.•What’s the next small step?

• I am good enough I don’t have to prove my worth through how hard I work.• I have taken on enough it is time to put in some boundaries•I can learn from my mistakes

3. PHYSIOLOGY• Relax Shoulders•Deep Breathing•Stand up/ Jump up

TriadCreates

Emotions

Calm______________

STAMP TECHNIQUE

StopTake a breath AcknowledgeMake a different choicePraise

More strategies

• Mindfulness I’m noticing I am having the thought....

•Meditation: calming the snow dome

• Count 10/20

• Letting go

Keys to Productivity

1. Input vs. Output2. Cluster Your time According to Activities e.g. Lesson planning, emails, phone calls3. Put the clock on: esp. for little annoying tasks4. Turn off notifications5. Serious/ Playfulness see the ridiculous6. $30000 List

$30000 List

1. Complete to-do list the night before2. Top 6 3. List from most important to least important4. Do worst job first5. Move across undone tasks to following day

To do List

1. Teach 6 lessons (building relationships)2. Planning and Prep for 6 lessons3. 4. 5. 6.

Five Keys to Using Your Time EffectivelyCultivating Positive Emotions

CALM: Set alarm five minutes earlier and sit up in bed for some meditation/ relaxing/ mind time.

CONFIDENCE: First, look in the mirror and say to yourself, “I am capable and confident.”

OPTIMISM: When brushing your hair, “How am going to learn today?”

GRATITUDE: When brushing your teeth, “What am I grateful for?”

LAUGHTER: What’s funny about this? Happy dance

Summary 1. Emotional Intelligence2. How emotions are created:• Focus• Language• Physiology3. Stamp Technique4. Mindfulness, Meditation, Count, Let Go5. Keys To Productivity6. Cultivating Positive Emotions

What action step will you commit to this week?

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What we are going to cover 1. Emotional Intelligence2. How emotions are created:• Focus• Language• Physiology3. Stamp Technique4. Mindfulness, Meditation, Count, Let Go5. Keys To Productivity6. Cultivating Positive Emotions

Fixed and Growth MindsetFixed: Intelligence born with it. Students value looking smart: sacrifice opp to learn if it involves risk or admitting deficiencies, do not like effort. They believe that if you have ability, everything should come naturally. When they have to work hard, they feel dumb. Do not to handle setbacks well.Emotions: This is the way things are. I can’t control how I feel

Growth: Develop intelligence over time (even geniuses work hard) , view challenging work as an opportunity to learn and grow. "I love a challenge”, "Mistakes are our friends," There are many ways. Emotions: I can control how I feel and how I choose to respond.