You love your job, but it can be stressful. Whether you’re working in a disaster zone or in the classroom, whether you’re taking life-and-death calls or confronting students acting out, it can take its toll. You want to reduce your stress and anxiety before it leads to burnout.
What are stress and anxiety?
Stress is the body’s reaction to potential threats. It causes a chemical reaction known as “fight or flight.” Our bodies are designed to handle small amounts of stress, but too much stress can have harmful effects on our health.
Anxiety is a feeling of dread and uneasiness. While everyone feels anxious sometimes, a feeling of constant anxiety can interfere with daily life.
Look for the warning signs.
Your body will give you warning signs that you are stressed or anxious. Common symptoms include:
Physical reactions such as headaches, stomach issues
Difficulty thinking clearly, feeling irritable, angry, and inpatient
Feeling weak or tired
Trouble falling asleep
Disinterest in the things you used to like to do
Take control to reduce stress and anxiety.
Stress and anxiety can often cause you to feel out of control. You can take back control through a series of steps that prioritize your physical and mental health.
Step #1: Manage your workload.
Keeping your workload manageable goes a long way toward reducing stress.
Take breaks. Being able to step away from work, even for a few minutes, can help to reduce the tension.
Create boundaries. Don’t be afraid to say no to requests. Explain that you’re at capacity, and something else will have to give if you take on the new responsibility.
Don’t procrastinate. Putting off a project will only increase your anxiety as it looms in the background. Get it done first so that you don’t have to worry about it.
Accept peer support. Ask for help from your colleagues and accept it if it is offered.
Identify the stress triggers that come with your job. Knowing them is the first step toward confronting them. Work with your boss or a mentor to determine how those stressors can be reduced.
Remember why you chose this career and the impact you could have.
Take a mental health day. Take a day off so that you can get a break from the pressure.
Step #2: Take care of your body.
When you take care of your body, it gives you the stamina you need to deal with stressful and anxiety-provoking situations.
Eat healthy. Choose a well-balanced diet that powers your body.
Make time for sleep. With early wakeups, night shifts, and lots to do, it’s sometimes hard to sleep enough. Prioritize a regular sleep schedule to keep yourself refreshed.
Limit alcohol and caffeine. They can contribute to anxiety and panic attacks.
Exercise regularly. It will help reduce the intense emotions you’re feeling. It also keeps your body feeling its best.
Step #3: Practice self-care.
Self-care includes time just for you, and is a great boost to your mental health and wellbeing.
Schedule some “me time” on your calendar. That way, you’ll make sure that it happens.
Read a book while wrapped in a weighted blanket. It will feel like a comforting hug.
Minimize phone use and screen time. Take an hour to unplug, especially before bedtime. This will help you to sleep.
Get a massage or spa treatment. Take a hot bath. Do the thing that helps you to relax.
Practice gratitude. Meditate or journal. Reflect on all the good things in your life.
Step #4: Plan your free time.
Know the value of not working. Plan some ways to enjoy your free time so that you’re not tempted to work.
Embrace nature. Get outside and soak up the sun and the fresh air whenever you can.
Connect with others. Volunteer for a good cause.
Get a hobby. Learn a new skill or pursue a passion. Do it with a friend or spouse for double the fun.
Spend time with friends and family. Host gatherings or plan local adventures. Take a vacation. Laugh, dance, and enjoy life.
Step #5: Seek support.
Sometimes, we need additional support. Don’t be afraid to seek it if it could help.
Track your moods. Review your patterns and determine how much of your days are filled with stress and/or anxiety. Is it interfering with your daily life?
Seek professional help if needed. A therapist or physician may be able to provide additional strategies to help with stress and anxiety.
Support groups also may be available in your area. They are a safe place to explore feelings, and process work-related stress and anxiety.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
Face it, there’s going to be conflict in your classroom. It happens in even the most supportive settings. The good news is that it doesn’t have to derail your lesson or your positive classroom environment.
Give your students the skills they need to resolve their conflicts, and then you can step back and watch your confident, empowered kids have discussions that result in listening and learning- instead of conflict.
Trust the process.
There are steps to effective conflict resolution. Follow this process, or your own variation, and post the steps prominently in your classroom. Refer to the process often whether during instruction, review or as a reminder.
Step #1: STOP – Give yourself some time to cool off. Count to 10. Take deep breaths. When you feel calm, it’s a good time to talk.
Step #2: SHARE, LISTEN & CHECK – Go to a quiet place with the teacher. Share your feelings. Listen to the other person. Tell the other person what you heard him/her say. Listen to what he/she heard you say.
Step #3: KNOW YOUR ROLE. Take responsibility. What could you have done differently to change what happened?
Step #4: THINK – What would make the situation better? Brainstorm solutions.
Step #5: CHOOSE – Decide on the solution. Remember that you may have to compromise.
Step #6: RESPECT – Thank each other for working on this problem together. Shake hands or give each other a high five or fist bump.
How big is the problem?
Emotions are a big part of conflicts. It is understandable to become upset at a big problem, but perhaps students don’t have to be upset at a small problem. Teaching children how to regulate their emotions to match the situation is important to teaching conflict resolution.
Something that affects a lot of people and takes a long time to solve is a big problem. Something that can be solved easily is a small problem. Discuss the types of reactions that might reasonably go with each.
Compare big vs. little problems using a worksheet where students provide real-life examples.
Place conflict descriptions on pieces of paper and have students sort them into small, medium, and big problems. Discuss how to react to a sample of each.
Sometimes conflicts are the result of bullying. Make sure that students understand that bullying is a bigger conflict and that they can go to the teacher with their concerns.
Pair and share.
Pair students for a real-life conflict resolution exercise that gives them a chance to get the perspective of their peers.
Ask students to write down a problem they are facing at school or in their personal lives.
Students speak for a minute about their issue to their partners. This helps to build listening skills.
The partner paraphrases the problem.
The pair brainstorm different solutions.
The student with the problem chooses one.
Then they repeat the exercise with the other student sharing.
For younger students, they can draw about the conflict and share with each other.
Practice makes perfect.
Conflict resolution is an important part of behavior management. Keep it front and center in your classroom with weekly practice. Model different solutions so students know that there are many ways to resolve conflicts.
Present hypothetical scenarios to the class and ask for their input.
Have students role-play situations and ask for the class to resolve the conflict.
Teach de-escalation skills, like taking deep breaths, counting, or taking a walk. Discuss why it is important to be calm during conflict resolution.
Play a game where someone deliberately bends the rules, and discuss the options for conflict resolution.
For Younger Students…
Try a playground peace pathway.
Designate an area of the playground where kids can go for conflict resolution. Start with teacher assistance to help students with their conflict. Ultimately students can do it independently.
Paint the step-by-step process on the asphalt with the words for each step along a path (e.g. STOP, SHARE, LISTEN & CHECK, etc.)
Make sure there is a place for each student to stand as they progress along the path.
Include a celebratory end point, such as “You did it!”
Model how to use the peace pathway and periodically remind students that it is there.
Teach with stories.
Stories are powerful teachers, especially to our youngest learners. Use them to your advantage in teaching the core messages about conflict resolution.
Choose read-aloud books that showcase conflict.
Discuss how the characters feel. Teach empathy by exploring their different perspectives.
Discuss how they ended up managing the conflict.
Relate that to the students’ everyday lives.
For Older Students…
Try a decision matrix.
This pros and cons list can lead to less impulsive and more thoughtful, responsible choices.
Set up a hypothetical situation such as students teasing a classmate.
Have students list the pros of participating in the teasing. They will give a point for a positive outcome to themselves, and points for positive outcomes to others involved.
Have them do a similar assessment for cons, but with negative points.
Such analyses will help them to determine that there is much to gain by being an ally and showing empathy, and less for participating in teasing or bullying.
Use peer mediation.
Peer mediation has been successful in helping students solve problems. Note however that no matter how well trained the student peers are, there should still be teacher supervision.
Ask for volunteers or nominate students to be peer mediators. Have them undergo peer mediation training. Utilize peer mediators when there is a conflict. The group should meet in a quiet area with a teacher but without other students. Sometimes this takes place during lunch.
Have the peer mediator team, aka the Peacemakers, look out for conflicts and alert the teacher.
Note that not all conflicts are resolved easily or in one session. Allow for those that could take a longer timespan over days.
How to deal with an angry student
There may be times when a student becomes so upset and emotional that he/she cannot control his/her actions. Here’s how to help de-escalate an angry student.
Stay calm and polite. Keep your emotions under control.
Make eye contact, speak clearly, and do not raise your voice.
Give the student a chance to cool off by taking a walk to get a drink and then return.
Offer to talk privately with the student during a break or after class.
When you meet, listen and try to understand the real issues upsetting the student.
Summarize what the student said, and do not disagree with him or her.
Ask open ended questions to help the student generate solutions to the problem.
If applicable, refer the student for counseling or other help.
Do you have a strategy to share that’s not on this list? Share it with your fellow educators in the comments.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
Excessive daydreaming, extreme laziness, and failure to turn in homework…it must be the last weeks of school. It seems everyone has a case of summer-itis. But don’t despair. We have the cure for this “mysterious” condition, and the good news is that it comes with plenty of inspiration for teachers, too.
What is summer-itis?
Summer-itis is the lack of motivation at the end of the school year. Similar to senioritis, summer-itis causes students to lose focus and interest in school as they anticipate what’s to come. While it’s difficult to compete with thoughts of summer fun, there are ways to energize and refocus your students. Whether you’re a first-year or veteran teacher, here are some idea starters.
How to combat it.
Take your lessons outside.
Chances are that the weather is beautiful. It’s the perfect time to hold class outside. The fresh air and sunshine will naturally bring out the enthusiasm but you can do so much more than simply bring the books outside. Go on a noun, verb, adjective scavenger hunt. Do math with sidewalk chalk. Try an outdoor science experiment. Explore, measure, journal, and interact with the outdoor environment. The possibilities are endless.
Go on a virtual field trip.
No matter what subjects you teach, there is a virtual field trip (or two or three) for your class. Best of all, there are no permission slips needed! Virtually “walk” through museums, visit a national park, or take your students to Mars. Make sure that the field trip is designed for the ages and stages of your students to get the most meaning from it. Think and talk about the topic ahead of time so that students have context, and then plan follow-up activities so that they may process what they learned.
Play a game.
What better way to review the curriculum from the year than with a game? From knowledge bees to Jeopardy to literature charades and content-based scavenger hunts, there’s a game for every subject. Ask students to create their own questions to make your job easier. Challenge them to create a game to teach concepts to next year’s class. You can find lots of resources for both online and in-person review games.
Increase the incentives.
You and your students both need a little more inspiration. Identify end-of-year goals and set up high-stakes rewards: extra recess, movie time, a pizza party, etc. Try this Wheel of Fortune style incentive: write the secret reward in blank spaces on the board. The class will earn a letter each time they reach a milestone. When they complete everything, they’ll see the reward, such as P-I-Z-Z-A-P-A-R-T-Y. You’d be surprised to see how much this motivates students.
Rearrange the room. Add a touch of home.
A change in environment makes the classroom seem new. Rearrange the desks or just the seating. Move your desk to a new location. Create a nook for reading. Add a home-like touch with curtains, plants, or other décor. Set the tone for calmness or a focus of study with a classroom transformation. Incorporate relaxing music. It may seem simple but these small changes can be effective in getting students to refocus for the last few weeks.
Lean into social and emotional learning.
You taught the main skills in your curriculum area. The end of the year is the perfect time to focus on social and emotional learning. Teach soft skills, from organization and communication to teamwork, gratitude, and kindness. In addition to lessons on these topics, consider a class community service project that can incorporate it all.
Showcase your students.
Give your students a chance to shine in front of the class. Ask for volunteers to teach lessons about a favorite hobby or topic. Give them a framework from which to plan, and work with them on how to create an engaging presentation, whether it’s a PowerPoint, poster, song or demonstration. Also work with the rest of the class on how to respond thoughtfully to the presentation, with questions and positive feedback.
Invite former students.
Colleges end their semester weeks before elementary and high schools, which is a great opportunity to bring your former students in for a visit and Q&A. For younger grades, partner with a teacher in the next grade to have students visit your classroom. These are opportunities for students to learn what’s to come and incentives for them to work toward their future.
Continue routines.
In between end-of-the-year assemblies, field day, and more, it may be hard to stick to your routines. However, it’s more important than ever. Familiar routines will help students to know and follow expectations. Be consistent with discipline. Letting small things slide can quickly unravel into behavior that is out of control.
Be realistic.
It’s the final mile in a year-long marathon. You want to finish strong, but not at the expense of your health and well-being. Prioritize, because you can’t do it all. Practice self-care so that you can be there for your students, enthusiastically through the last day. Then, get ready to celebrate, because after weeks of summer-itis, summer is finally here!
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
Your teachers and educational support professionals are at the forefront, expertly balancing student needs with administrative demands and navigating the educational landscape with grace and skill. They give their all, day in and day out, and you want to make sure they feel supported. Here’s how you can help cultivate a culture of fulfillment and growth.
1. Prioritize the physical and emotional well-being of your staff.
When your staff feels well mentally and physically, they are able to do their best work. On the flip side, when they are burnt out, they have trouble meeting the bare minimum. You can create a school culture that prioritizes mental and physical health.
Tap into your staff’s reasons for going into education. Highlight the reasons during staff meetings and professional development. Remind them by celebrating their successes and supporting them through challenges.
Encourage staff to practice self-care. Bring in self-care experts for professional development sessions. Organize an after-school yoga session. Provide healthy snacks in the faculty room. Create a library of digital resources on self-care.
Reduce stressors that can lead to drama. Address issues sooner rather than later. Get rid of competitiveness. Set up teacher mentors. Facilitate an atmosphere of teamwork.
Don’t overload teachers with responsibilities. Allow catch-up days where you don’t plan formal programming.
2. Be visible and available.
Supportive administrators are accessible and approachable. They are a common presence throughout the school. Faculty and staff have opportunities to interact with them on a daily basis.
Walk the hallways during high traffic times. Be seen by students and staff. Engage them in conversation during recess and lunch.
Make it a point to greet faculty and staff by name, so they know that you know who they are. Personally welcome new staff, including substitutes.
Maintain an open-door policy at your office, or if you cannot, post times when you will have open-door office hours. Be accessible before and after school.
Drop into the teacher lounge and ask how teachers are doing.
3. Respect educators’ time.
Educators and support professionals have a lot on their plate. There’s often more work than hours in the school day. Understanding that your staff’s time is valuable will help guide you in managing staff responsibilities and expectations.
Submit meeting agendas at least 24 hours in advance. This will allow your staff to have time to review it so they can appropriately respond in a meeting.
Do you have straightforward information to share at a meeting? Send an email instead. Just because a faculty meeting is on the calendar doesn’t mean you have to have one.
Have a “ditch” meeting. Discuss the activities/responsibilities that can be eliminated. This will allow your staff to focus on priorities.
Ask for staff input on professional development days. Work with them to schedule meaningful programming that helps them in their jobs.
4. Communicate effectively.
Good communication is important. It ensures that teachers and educational support professionals have the information that they need to get the job done. It also builds relationships and eliminates inefficiencies.
Create a weekly schedule that goes to all staff. Email the schedule early on Monday morning with the most important information and documents hyperlinked. These can include department meeting reminders, agendas, school events, links for teachers to join a testing session, etc. (Pro Tip: Make it a Google doc and you can provide live updates as things change.)
Add faculty birthdays at the bottom of the weekly schedule to celebrate your staff and their milestones.
Build in time for peer collaboration. This type of communication gives teachers a chance to share best practices, and gives new teachers the chance to learn.
Write a handwritten note to staff members to celebrate achievements and to thank them for their service.
5. Provide resources and tools.
Teachers repeatedly spend their own money for classroom supplies. Investing in high-quality curriculum and providing resources for classrooms goes a long way toward supporting teachers and staff.
Seek sources of funding for educational supplies and programs from grants, PTA fundraisers, community donations, etc.
Work with the local library to borrow/access items from books to technology.
Post classroom wish lists on the school website so parents and others may donate.
6. Support your teachers’ decisions.
One of the most difficult times for a teacher is when administrator support is lacking when they make difficult decisions on grading or behavior. When parents go over the teacher’s head to the principal, it’s important that the administrator supports the teacher’s decision. Siding with the parent undermines the teacher’s authority.
Meet with the teacher privately to ascertain the extent of the complaint and the reasons that the teacher made the decision.
Determine ahead of time whether any concessions can be made, with the teacher’s support.
Meet with the teacher and parent and discuss the situation and possible resolutions.
7. Ensure evaluations are meaningful.
Teacher evaluations can be a source of stress but they don’t need to be. The ultimate goal is to help teachers maximize their effectiveness. Administrators and teachers can get the most out of them when they are done with understanding on both sides.
Pre-game with the teacher. Share the evaluation tool. Discuss the upcoming lesson and what you’ll expect to observe. Ask the teacher if there’s anything that he/she wants you to pay special attention to.
Send your completed evaluation as soon as possible following the lesson.
Choose just a few high-impact points that the teacher can focus on for improvement. Provide concrete examples of what he or she can do.
Make sure to mention the positives. Praise teachers for what they are doing right.
Do not copy and paste from one teacher’s evaluation to another. Not only could it backfire, but each individual assessment also deserves its own evaluation.
8. Listen and incorporate feedback.
Good listening skills will go a long way in managing staff and helping meet their needs. Teachers and educational support professionals have a lot to share. Tap into their “inside track” as the educators on the front lines.
Ask for feedback on everything from schedules to curriculum to discipline. Then, listen and take notes.
Discover the “pain points”—the things that are not working well — so that the school may address them.
Allow teachers to be part of the decision-making process and you will get their buy-in. You also will get some creative and practical solutions.
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If your windshield wipers are leaving long streaks and making loud squeaks, they’re trying to tell you something. They’re ready to be replaced.
Your wipers are not meant to last forever. The rubbery blade wears down over time. Squeaks, streaks, and smears happen when the blades don’t make proper contact with the glass. That causes dangerous driving conditions and potential accidents when you can’t see clearly through your windshield.
You generally have to replace your wiper blades every 6-12 months. Look for these signs that your blades are ready for replacement:
• Worn edges
• Cracks, tears, and missing pieces
• Stiffness in the rubbery part (inability to flex)
• Squeaking or chattering
• Streaks on your windshield
If your wipers are leaving streaks but not making sounds, you can clean the blades, which are the rubbery part of your wiper. Dip a rag or paper towel into rubbing alcohol. Wipe it along the blades, and the windshield. This can help extend the life of your blades for another month or two before you have to replace them.
How to replace your wipers
Step #1: Get the right wipers for your vehicle.
Windshield wiper blades come in many different sizes so it’s important to get the right ones. Your vehicle may even use two different lengths of front wiper blades. (Don’t forget your rear one, too.) One way to find the right size(s) is read your car’s manual. You also can go to an auto parts store in person or online to get assistance. The online sites will often have you type in your car’s make and model.
Once you find the right size, you’ll have other choices to make. Conventional and synthetic rubber blades are usually the cheapest. They will break down over time with exposure to the sun’s UV rays. If you are looking for longer-lasting blades, consider silicone, which is more expensive. There are options for sturdy winter wipers, flat blades, and hybrid blades, too. The difference is that with the conventional kind, you can replace just the rubbery blade. With the others, you have to replace the whole piece.
Many national auto parts stores will install the wipers that you just bought there, sometimes for no additional charge.
Step #2: Get the wipers in position.
You’re ready to start the replacement. Turn the car on and give your windshield a squirt of wiper fluid to lubricate it. Then, turn on the wipers just so you can get them into position. When the two blades are pointed upward toward your roof, turn your car off. Get out of your car and pull the wipers forward so they’re standing upright at 90 degrees.
Step #3: Place a towel on the glass.
Wiper blades are spring-loaded. That means that they can snap back against the windshield. Once you expose the metal wiper arm, this could result in a cracked windshield. To protect against that, cover your windshield with towels. Alternatively, you could wrap the metal hook of the wiper arms with a rag once you detach the blades.
Step #4: Detach the blades.
There are two basic types of traditional wiper connections: tab and pin type. There is a slightly different installation process for each type.
Look for the spot on the wiper where the blade attaches to the arm. There may be a tab where the blade connects. If you don’t have a tab, you may have a pin-type connector. If in doubt, check your vehicle’s user manual for blade removal steps.
• For tab connectors, use your finger to push the tab outwards or inwards. As you push, grab the blade and pull it down parallel to the arm. You should be able to pull it all the way out. You may need to tug a bit if there’s built-up debris.
• For pin-type connectors, you will need to pull the tab up, and pull the pin out. Use a small flathead screwdriver to lift the connecting pin. You should then be able to slide the blade off.
Step #5: Install the new blades.
Remove the new blades from their packaging and then proceed depending upon the type of connection.
• For tab connectors, look for a tab suspended in the middle of a long rectangular hole. Slide the arm hook up and over the tab. Pull the blade up until you hear a snap.
• For pin-type connectors, look at the new blade and look for a small hole in the body. Pull the black tab up slightly. Align the hole with the pin on the wiper and it will snap into place.
Step #6: Clean the windshield.
You’ve got new wipers so you’ll want to make sure your windshield is clean, too. Lift the blades up so they are off of the windshield. Use automotive glass cleaner, a clean and dry microfiber cloth, and a little elbow grease. Alternatively, you can use water, dishwashing liquid, and a few drops of vinegar. Dry your windshield with a clean microfiber cloth. Put your blades back down and you’re ready to go.
If you just want to replace the rubber inserts
You can replace the entire windshield wiper assembly (as described above) or you can simply buy new blade inserts if they are available for your vehicle. This can save you money; however, it is a bit more complicated to replace just the rubber and may require tools. Consult your car’s manual for details.
Replacing wiper blades is part of good car maintenance. And as always, don’t forget to protect your vehicle with the right insurance for added peace of mind.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
