Asthebusyschooltermcomestoaclose,thisguideoffers simple,meaningfulmomentsofwellbeingforalleducatorsteachers,supportstaffandanybodyworkinginpupil-facingroles.
Eachactivityisdesignedtohelpyouunwind,restoreandprepare yourmindandbodyforacalmerreturninJanuary.
Usethesepageswheneveryoufindaquietmomentoverthe break,tosupportyouwithsmallactsofself-care.
Agentlelookbackbeforemovingforward
Takingtimetonoticewhatwentwell activatespartsofthebrainlinkedto rewardandemotionalbalance. Evenbriefreflectionreducescortisol, relaxestheshouldersandjaw,and helpsthenervoussystemshiftoutof “constantalertmode.”Thisis especiallyhelpfulforeducatorswho spendtheirdaysproblem-solving, supervisingandadaptingtoneeds.
Findsomewherequietwitha warmdrinkorcosylight. Writedown3momentsfromthis termthatmadeyoufeelproud. Chooseoneandbrieflyreflect: Whydiditmatter?What strengthdidyouuse? Readthelistslowly,lettingyour bodysoftenasyourecognise theimpactyou’vehad.
•Makea“smallwins”jarforthenewterm ahead
•Shareapositivemomentwitha colleague •Lookthoughnotes,drawingsor feedbackfrompupilstohelpyoureflect
Letthebrainrecoverthroughartandcolour
Creativeplaygivesthebraina breakfromstructured,high-focus tasks.Itquietsthestress-response systemandactivatespathways linkedtocalmandpleasure. Physically,thiscanlowerheart rate,relaxbreathingandreduce thetightnessthatbuildsfrom constantmultitaskingand emotionalload.
Takeablankpageanddraw shapes,patternsorrepeating lines.
Don’taimforperfection,justlet thepenwander. Ifyourmindraces,bring attentionbacktothemotionof yourhand. Noticehowyourbreathing naturallybeginstoslow.
•Makeafestiveplaylistand“soundtrack” yourdoodling
•Tryasimplecollagewithmagazineor newspapercut-outs
•Colouringeometricpatternsor mandalas
Apausetoresetyourmindandbody
Controlledbreathingslowsheart rate,lowersbloodpressure,and relaxesmusclesintheshoulders, neck,andjaw.Italsoincreases oxygenflowtothebrain,helping youfeelcalmerandmore grounded.Thisisespecially helpfulforeducatorsasaquick resetfromhigh-demand interactions.
Sitcomfortably,withyourhands restinglooselyinyourlap.
Inhalethroughyournosefor4 counts,feelingyourchestandbelly expand.
Holdfor4counts,noticingthecalm pause.
Exhaleslowlythroughyourmouth for4counts,lettingyourshoulders andjawsoften.
Repeat4–6times,thinkingofone positivemomentasyoubreathe.
Listentosoftmusicorambient soundswhilebreathing
Tryitoutdoors-freshair,sunlight, andnaturalsoundscandeepenthe calmingeffect
Releasinghiddentension&promotingcalm
Workingwithpupilsoftenmeans yourattentioniseverywhereat once.Abodyscangentlybrings yourfocusbacktoyourself.It activatesthebrain’s somatosensorynetwork, encouragingthemusclestosoften andsignallingtothenervous systemthatitcanmoveintoa calmer,morerestfulstate.
Clickheretofollowacalm, educator-friendlybodyscan guidedbymindfulnessexpert JonKabat-Zinn.
Perfectforrestoringbalance, easingtension,andgiving yourselfagentlereset.
Addfestivescents:Pine,cinnamon,or orangecanenhancerelaxation Usea1–2minuteversioneachnight toreleasetensionandencourage bettersleep
Clearspace,clearmind,readyforJanuary
Atidyandorganisedenvironment candomorethanjustlooknice.It reducescognitiveload,helpsthe brainfeellessscattered,and createsasubtlesenseofcontrol andcalm.Addingpersonalor seasonaltouchesactivatesthe brain’srewardandpleasure centres,reinforcingpositivityand readinessforthenewterm.
Chooseasmallarea-adesk, shelf,bag,ordrawer Decluttermindfully.Remove itemsyounolongerneed, straightenwhatremains,and createvisualorder. Pauseandnotice.Takea momenttofeelthe satisfactionandclaritythat comesfromthissimplereset.
Tryadigitaldeclutter-clearyour desktop,emailinbox,orshareddrives tocreateacalmerdigitalspace. Spend5minuteseachdayorganising keyschoolresourcestostartthenew termprepared.
Tailoredsupportandtoolstonurtureyourwellbeing andmentalhealth,bothonlineandoffline
Takingcareofyourwellbeingisimportant,andthereare alwaysmanyhelpfulorganisationsandresources availableifyouorsomeoneyouknowwouldlikesupport. Whetheryouprefertoreachoutdigitally,byphone,orin person,theseservicesofferguidance,advice,anda listeningearwheneveryouneedit.
Mind
Mentalhealthcharityprovidingsupport
EducationSupport
Offeringmentalhealthandwellbeingsupportforeducators Headspace
Meditationandmindfulnessappforstressreduction
NHSEveryMindMatters
Anonlineplatformprovidingpracticalmentalhealthtips
ConsultwithyourGPforprofessionalmentalhealthsupport Seeksupportfromprofessionalmentalhealththerapistsor counsellors
Checkforlocalwellbeingsupportgroups
TheSamaritans:Providesconfidentialemotionalsupport
Callforfree24/7on116123
Remember,yourdedicatedjustteachersconsultantandwider teamsarealwayshereasasupportiveresource, readytoofferguidance,advice,orsimplyalisteningear wheneveryouneedit. www.justteachers.co.ukk
