- Your EduMatch® Connection
- Posts
- PLF Reflections
PLF Reflections
Tips for Emotionally Navigating the Upcoming Break and Big News!
EduMatch® News
December 21, 2023
EduMatch® connects educators worldwide with similar passions and interests who wish to grow and expand their learning.
You’ve been running and working and grading and subbing and goal setting and scheduling meetings, planning meetings, attending meetings, attending IEPs, filling out behavior forms, attending more meetings…At home you may be decorating for a holiday, purchasing gifts, making plans, getting ready to do your taxes, grocery shopping, making dinner plans for family - and now your schedule is about to completely change for 7-10 days. It’s okay if you’ve been counting down the days. It’s a busy time of year. You can enjoy your job and your students and still look forward to a break. No guilty feelings allowed.
You’re probably expecting to get through the holiday rush and relax in whichever way you’ve chosen to participate in self-care. Maybe it’s binging Netflix, taking in some hot yoga, or visiting with a friend you haven’t seen in ages. You’re looking forward to the break and to let your body and mind rest, but you may notice when you get to that point that your body and mind aren’t cooperating. Why do you feel so anxious or restless?
When we are in a constant state of stress our body becomes accustomed to that hyperarousal. It would make sense that when we are living in that state we would yearn for time to destress and relax, but our bodies take longer to come down from that state than we might be willing to wait and relaxing can actually feel uncomfortable just because it’s different. Sometimes, it can be frustrating to have time to actually relax and then instead of the calming feeling we expect, we feel agitated and restless. Here are some tips for moving our bodies along and allowing them to decompress over the break.
Structured Transitions
A structured transition is a purposeful and planned approach to shifting from a high-stress, high-activity period into a more relaxed, restful phase, such as a holiday break. It's particularly useful for educators who often experience the intense, stressful work periods followed by abrupt shifts to free time. The aim is to help the mind and body adjust to the change in pace, preventing the whiplash like effect that can lead to those feelings of restlessness or anxiety.
Understanding Structured Transitions | The idea is to create a buffer zone between the hectic work schedule and the relaxation period. This buffer helps in gradually reducing the mental and physical pace, making the transition smoother. |
Pre-Transition Planning | This involves mentally preparing for the upcoming break a few days in advance. It can include setting goals for the break, planning leisure activities, or simply acknowledging the need for rest. |
Decompression Activities | Engage in activities that signal the end of work and the start of relaxation. These could be as simple as organizing your workspace for your return, setting an 'out of office' reply, or a small ritual like a cup of tea signifying the end of work. |
Gradual Reduction in Workload | If possible, plan to reduce the intensity of work tasks in the last few days before the break. Avoid starting new, demanding projects and try to tie up loose ends. |
Mindful Transitioning | Consciously recognize the shift from work mode to relaxation mode. Mindfulness exercises can be beneficial here, helping to ground you in the present moment and reduce stress. |
First Day of Transition | Designate the first day or two of the break as a transition period. Avoid jumping straight into holiday activities or chores. Instead, choose calming activities like light reading, a leisurely walk, or a relaxing hobby. This is easier said than done, of course, if you are preparing for a holiday. |
Routine Adjustments | Gradually adjust your daily routine. If your workday is highly structured, try to maintain some form of light structure during the initial days of your break to avoid feeling untethered. |
Transitions are going to look different for everyone, so it’s important to give yourself grace and do the best you can to prepare yourself for the break.
Sleep Hygiene
Sleep hygiene is defined as a set of habits or routines that you employ on a regular basis to help your body get to sleep and stay asleep, and improve your quality of sleep. It's an important aspect of maintaining both physical and mental health, as quality sleep affects mood, energy levels, cognitive function, and overall well-being. Effective sleep hygiene can help prevent sleep disorders and improve the quality of sleep. Here are some key components:
|
|
Guided Relaxation Techniques
Gradual relaxation techniques can be highly effective in managing stress and helping the body transition from a state of heightened arousal to relaxation. Here are three specific techniques you could try:
Progressive Muscle Relaxation (PMR) | PMR involves tensing and then relaxing each muscle group in the body, progressively moving from one end of the body to the other (usually starting from the feet and moving upwards). Find a comfortable position, either sitting or lying down. Start by tensing the muscles in your feet for about five seconds, then release the tension and notice the feeling of relaxation. Continue this process with different muscle groups – calves, thighs, glutes, abdomen, arms, hands, neck, and face. PMR helps in reducing physical tension and mental anxiety. It can be particularly useful for individuals who struggle with insomnia or stress-related muscle tension. |
Guided Imagery | This technique involves visualizing a peaceful and calming image or scenario to engage the mind and body in relaxation. Find a quiet space, close your eyes, and take deep, slow breaths. Imagine a serene setting, like a beach or a forest. Focus on the details of this place – the sounds, the smells, the textures. Feel the relaxation that this place brings. Guided imagery can lower stress and anxiety levels. It’s also useful for pain management and improving mood, as it provides a mental escape from stressors. |
Autogenic Training | This technique involves a series of self-statements about heaviness and warmth in different parts of the body. It combines both physical sensations and mindful meditation. Repeat phrases to yourself like “My arms are heavy and warm” while focusing on relaxing those body parts. The practice usually starts with the limbs, progresses to the heart rate and breathing, and ends with the head. Autogenic training is effective in reducing stress and anxiety. It helps in regulating the autonomic nervous system, leading to a feeling of calmness and balance. |
Of course, it’s important to remember that what works for one person may not work for another, but if you find that by the time you get into relaxation mode it’s time to go back to work, these strategies may help you get more time out of your well-deserved break.
EduMatch has had an amazing month of recognition and news, and we are so excited to share it with our community!
First, we have had the honor of being recognized in several ways by the American Consortium for Equity in Education with both nominations and winners for their Equity award in several categories. We want to congratulate all the authors and books for this tremendous honor. They are:
Nomination Finalists
NonProfit of the Year Best Literary Solution New Product of the Year | EduMatch Foundation EduMatch Publishing Digital Equity: Beyond the Devices Course by EduMatch |
Author, Speaker, or Consultant of the Year | Salandra Grice |
Best Books for Educators | REAL LOVE: Strategies for Reaching Students Who See No Way Out by Alexes M. Terry  |
Award Winners
Leader of the Year | Dr. Sarah Thomas, Founder and CEO of EduMatch |
Author, Speaker, or Consultant of the Year | Mandy Froehlich, COO of EduMatch, Author and Consultant |
Best Books for Educators | Embrace, Empower, Educate, and Include by Salandra Grice  |
Best Books for Educators | Moving Beyond for Multilingual Learners: Innovative Supports for Linguistically Diverse Students by Carly Spina  |
More Big News!
Many of you know we have several high profile partnerships with companies. We have just added another to our growing partnership lineup - Adobe! We are now an official Adobe Training Partner for Education. What does that mean? Well, first, we are honored to be recognized by an edtech titan such as Adobe because of our high-quality professional learning and significant reach. Second, it means that if you have Adobe training that you would like done, similar to our Google Partnership, you are able to request our services! It’s as simple as that!
Oh, you’re so excited you want to request them RIGHT NOW? We don’t blame you. Don’t wait. Contact us at [email protected] or set up a call using the button below.
EduMatch Resources
 | Navigating AI Together: A FREE AI video course Check out our other online courses here. |
 | Mental Health First Aid (MHFA), by the National Council for Mental Wellbeing, is skills-based training that teaches people how to identify, understand and respond to signs and symptoms of a mental health or substance use challenge. We are scheduling training sessions now! |
We want to hear from you!
Have an idea for a newsletter? Want to write an article or be interviewed? Have you been hoping for a course on a certain topic and just haven’t been able to find it? Let us know by clicking the button below!