Meeting our most basic needs

As teachers, it can be difficult to take care of ourselves well.  However, we have to make a conscious effort to take care of our own needs FIRST.  Yes, I said it.  We need to take care of OURSELVES before we take care of our students and our family.  Why?  Because when we take care of our selves, everyone else will benefit.  As Mike Anderson has said in his book, The Well-Balanced Teacher, "our poor selfcare has profound negative repercussions for our students." (p. 10)

Here are the areas we should focus on:

EATING HEALTHY

• eat a healthy breakfast before the day begins.  Quick items you can grab n go work well for teachers rushing out the door
• fruit and yogurt
• yogurt and granola
• cereal and fruit
• homemade fruit and yogurt smoothie
• fruit and cheese
• peanut butter waffle
•  whole wheat bagel or toast with jam or low-fat cream cheese 

• make sure to eat lunch (don't work straight through)  Take time to sit and really eat and relax.  Try to eat something substantial and healthy instead of opting for the prepackaged frozen dinners or food from the cafeteria.  
• Healthy snacks can keep you going!  Just remember, if snacks are around, they will get eaten.   So make sure the ones you keep in your stash will do more good than harm!
• Consider keeping a food log for two weeks so you become more conscious of what you are eating.  

GET ENOUGH WATER

• Sip water throughout the day.  FREQUENTLY. 
• Be sure to get to the bathroom when you need to-use a neighbor or support staff to help cover your room for a few minutes

EXERCISE

• Just a little bit counts!  Try for 20 minutes of walking even.  
• Have a consistent and nonnegotiable time for exercising-it will become routine
• Have a partner or group to hold you accountable
• Do something you enjoy!
• Get students involved.
• Keep moving while you work (wear a pedometer to see just how many steps you take in a day!)
• record your progress!  It will help motivate you.

SLEEP

• GET ENOUGH!
• Stick to a bedtime, even if work still needs to be done.

PHYSICAL SAFETY
If you find yourself in a threatening work environment, take these steps:

• Get support from Administration-make sure they are aware of the situation
• Enlist in help from your colleagues
• Make a tough decision to get out if you don't feel safe

SPIRITUAL NEEDS
While many of our needs are physical in nature, be sure not to neglect your own spirit.  Here are some suggestions for ways to disconnect from school.

• Read for pleasure
• keep a journal to process events
• engage in meditation or prayer
• have someone you can confide in and talk openly with
• participate in a community of faith
• connect with nature
• participate in a hobby

Although each teacher's experience is different, there is no doubt that teachers often put others' needs before their own.  Be sure to take care of yourself.  Everyone else in your life will benefit.

*Many ideas taken from The Well-Balanced Teacer by Mike Anderson (2010).