How do you practice self-compassion as a teacher?

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Social Emotional Learning (SEL) is a framework for developing the skills and competencies that help students and educators thrive in and out of the classroom. SEL can foster positive relationships, resilience, empathy, and academic achievement. However, SEL also requires teachers to be aware of their own emotions, needs, and boundaries, and to practice self-care and self-compassion. In this article, we will explore some strategies for supporting teacher wellbeing and self-care in the context of SEL.

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Reframe rest as recharge:

Viewing rest days as essential for recharging can enhance your self-care routine. Embrace the idea that rest is productive, helping you maintain energy and mental clarity for teaching.### *Utilize self-assessment tools:Tools like Dr. Kristin Neff's self-compassion scale provide valuable insights into your current self-care practices. Reflecting on these assessments helps you identify areas for improvement and set meaningful goals aligned with

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1 Define self-care and self-compassion

Self-care is the act of taking care of your physical, mental, emotional, and social health. It can include activities such as getting enough sleep, eating well, exercising, meditating, spending time with loved ones, or pursuing hobbies. Self-compassion is the attitude of being kind, understanding, and supportive of yourself, especially when you face challenges, failures, or stress. It can involve acknowledging your feelings, reframing your thoughts, forgiving yourself, and seeking help when needed.

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Annie Harper

I am the owner of a bookkeeping company and am currently taking on clients. It is my passion to help out businesses by taking the stress of bookkeeping off their plates!
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I found a shift in my self-care, and mental health, when I reframed my thoughts about taking a "lazy day" and looking at it as a time to recharge. We are humans, not machines, and we need rest. I ensure I am able to continue to give to my family and my work when I give myself the time to rest and recharge as needed. By simply changing my vocabulary and thoughts from negative (lazy and useless) to positive (rest and recharge), I no longer feel bad for taking the time when my body and mind need rest. Resting is not being lazy and doing nothing, resting is doing a lot for yourself physically and mentally! True rest is very productive!

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Tracy Foels, LMHCA

Online Therapy in WA | Children 8+ |Adults | Anxiety | Burnout & Stress | Chronic Health Conditions | Grief & Life Transitions
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As a therapist, I encourage clients to focus on self-care and self-compassion. They are both key to overall wellness. A sometimes misunderstood need for self-care is for those who are more introverted and need time alone to feel rejuvenated. It is important and healthy to incorporate down time when you need it. The same goes with self-compassion or as I like to say, being a friend to yourself. Notice and be curious about how you are feeling without judgement. Be KIND to YOURSELF.

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Tiago Gusm?o

Educador socioemocional | Especialista em Jovens | Projeto de Vida | TEDx Speaker | LinkedIn Creator | Mestrando em Educa??o pela USP
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é interessante inserir no artigo mais duas defini??es importantes: Autoestima e Autoempatia. A autoestima é a valoriza??o que se atribui a si mesmo. é uma avalia??o geral da relevancia e capacidade que sentimos ter. Por exemplo, quando recebemos um elogio, nos orgulhamos das nossas realiza??es e reconhecemos nossos esfor?os e qualidades. A autoempatia é a habilidade de ser gentil comigo mesmo, especialmente durante períodos difíceis. é reconhecer nossas próprias emo??es e necessidades sem julgamento. Por exemplo: Depois de um dia difícil, se permitir a sentir (de verdade) e entender nossas emo??es diminuindo a autocrítica.

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2 Assess your current level of self-care and self-compassion

Before you can improve your self-care and self-compassion, you need to have a clear picture of where you are and where you want to be. You can use a self-care assessment tool, such as the one from the Center for Contemplative Mind in Society, to evaluate how well you are meeting your needs in different domains of life. You can also use a self-compassion scale, such as the one from Dr. Kristin Neff, to measure how you treat yourself in difficult situations.

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Tracy Foels, LMHCA

Online Therapy in WA | Children 8+ |Adults | Anxiety | Burnout & Stress | Chronic Health Conditions | Grief & Life Transitions
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Tools such as Dr. Kristin Neff's self-compassion scale are helpful in starting the process of reflection on self-care and self-compassion. At times it can be hard to even be honest with ourself when using a self-assessment tool. Before rating yourself with one of these tools take time to ask yourself the following questions: 1. What do I hope to gain from this exercise? 2. How does making change in this area align with my core values? 3. What is one small change I hope to work towards? These questions will help you focus, give you direction and help you lead with self-compassion.

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Tiago Gusm?o

Educador socioemocional | Especialista em Jovens | Projeto de Vida | TEDx Speaker | LinkedIn Creator | Mestrando em Educa??o pela USP
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Nos meus estudos sobre autocompaix?o tenho como referencia o psicólogo Carl Rogers e senti falta na men??o dele nesse artigo. Ele traz que os fundamentos essenciais para desenvolver a autocompaix?o s?o: a importancia da aceita??o incondicional e a empatia para o próprio ser. A abordagem de Rogers é centrada na prática da gentileza e na compreens?o e acolhimento da própria perspectiva.

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3 Set realistic and specific goals for self-care and self-compassion

Once you have identified your strengths and areas for improvement, you can set some goals for enhancing your self-care and self-compassion. Make sure your goals are realistic, specific, measurable, achievable, relevant, and time-bound (SMART). For example, instead of saying "I will meditate more", you could say "I will meditate for 10 minutes every morning before work for the next month". Write down your goals and track your progress regularly.

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4 Create a self-care and self-compassion plan

A self-care and self-compassion plan is a document that outlines the actions you will take to meet your goals and cope with stress. It can include daily, weekly, monthly, or seasonal routines, as well as emergency strategies for when you feel overwhelmed or burned out. For example, your daily routine could include waking up early, doing some yoga, eating a healthy breakfast, and writing a gratitude journal. Your emergency strategy could include calling a friend, taking a walk, or listening to music.

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Tiago Gusm?o

Educador socioemocional | Especialista em Jovens | Projeto de Vida | TEDx Speaker | LinkedIn Creator | Mestrando em Educa??o pela USP
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Sendo professor, sei como é difícil a rotina de autocuidado e autocompaix?o. Minhas práticas s?o: - Diário da gratid?o, que fa?o no celular mesmo usando o aplicativo EMMO, ao final do período de aula ou ao final do dia. - Conversa descontraída com outros professores, evitando reclamar no momento de descanso na sala dos professores. Parece simples mas a tendencia é, entre professores, falar sobre problemas e desafios do dia e n?o sobre o que foi positivo ou que deu certo! - Reduzir a autocrítica para algum processo, aula ou explica??o que n?o saiu como planejado. Esse é um exercício constante (pelo menos para mim). Em geral, o docente carrega consigo um nível de exigência muito grande.

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5 Seek support and accountability from others

You don't have to do this alone. You can seek support and accountability from your colleagues, friends, family, or professional resources. You can join a peer group, a mentorship program, or a online community that focuses on teacher wellbeing and self-care. You can also ask someone you trust to check in with you regularly and remind you of your goals and plan. You can also offer support and accountability to others who are on the same journey.

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6 Celebrate your successes and learn from your challenges

Self-care and self-compassion are not one-time events, but ongoing practices that require constant attention and adjustment. You will have successes and challenges along the way, and both are opportunities for learning and growth. Celebrate your successes by acknowledging your efforts, rewarding yourself, and sharing your achievements with others. Learn from your challenges by reflecting on what went wrong, what you can do differently, and what you can do to recover.

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Jesse Alfonso Yamamoto

Leading High-Performing Teams with a Relationship-First Mindset
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Set realistic goals. Practicing self-care comes down to scheduling and prioritization. When setting “you” time aside feels like a large task, start small. Set an intention on Monday (Or Sunday) to carve time out throughout the week. 5 minutes? Great! 30 minutes? Even better. Start small and expand as needed. Finding the balance is key to success in the long run.

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How do you practice self-compassion as a teacher?

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1 Define self-care and self-compassion

2 Assess your current level of self-care and self-compassion

3 Set realistic and specific goals for self-care and self-compassion

4 Create a self-care and self-compassion plan

5 Seek support and accountability from others

6 Celebrate your successes and learn from your challenges

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