What is self-care & why is it important?
What if achieving the state of calm and zen of a Tibetan Monk was possible?
Can you imagine being so in tune with your emotional state and moods that you could actually change them?
Thanks to neuroscience, we know this is possible! Though it takes practice, commitment, resilience, and hard work, it is, in fact, possible.
Working in the field of education has made me realize that the states of stress and overwhelm are a given and that burnout isn’t taken seriously. Do you know how high the teacher burnout rates are? We know that between 40% and 50% of teachers leave the profession within their first five years of teaching, higher for urban teachers.
In case anyone missed that, THAT’S HALF OF ALL EDUCATORS LEAVING THE FIELD WITHIN 5 YEARS!!!
Time is split between actual authentic teaching (which feels like there’s less and less of these days), planning lessons, responding to parents, solving disputes, dealing with behaviors and classroom management, and everything else that contributes to wholesome education.
As a result, a substantial amount of stress isn’t surprising. I know that some of the challenges are beyond our control, but one thing that's within our reach is how we deal with taking care of ourselves.
Take care of myself?
If you’ve ever taken flight, you might be familiar with this phrase: “Secure your oxygen mask first before assisting your children." Whenever I hear this, I think of its more significant, metaphorical meaning. Being an educator myself, I know how likely it is for us to take care of ourselves. We're often so caught up in taking care of others that it's become a challenge to prioritize ourselves.
Unfortunately, most educators worry that self-care may lead to self-absorption, distracting them from their students or their families. Let me share a little secret, "Self-care isn't about being selfish." It's in the best interest of everyone in your class, your family, and your life. It's about making sure you have everything you need to thrive while teaching and general living of life. You can't pour from an empty cup (not for long, anyhow).
If there’s one thing that has changed my life and career for the better, one thing I will never do away with, it’s self-care. I have found that self-care has helped me live my best, most balanced, and peaceful life. I may not be Tibetan Monk status yet, but I am getting there!
So, what is self-care?
We’ve heard the term "self-care" so often over the last few years. Another one of those buzz words, most say. There’s even been a self-care movement using the #selfcare on social media.
But, know that this concept is around for the long haul. How do I know? Because it’s already been around for eons - we just haven’t been awake to it in the Western world.
Let me be clear; we are not talking about the "mani-pedis, bubble baths, massages, and social highlights" or things that look cool and fun. We’re talking about something that actually improves your quality of your life (not that those other things can’t be added in here and there).
According to the Oxford dictionary, self-care is: “The practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.”
Well, I'll disagree with the last bit. We shouldn't wait for stressful periods for us to take care of ourselves. We should do it regularly to avoid stress in the first place - self-care or “preventative burnout,” as I like to call it.
In short, we need to do a better job of putting ourselves at the top of our own "to do" lists. We can’t serve others when we feel drained, fatigued, or stressed out.
I like classifying self-care into three categories; physical, mental, and social.
Physical Care
I place sleep, nutrition, water and exercise under this category. Those are four of the Big Five.
I can’t emphasize enough the value of adequate sleep. If you want to replenish your energy reserves, 7-8 hours of sleep work like magic. You can check out the importance of sleep in this research carried out at Harvard Medical School.
Here’s the reality of why you need at least 7.5 hours of sleep...the cerebrospinal fluid washes over your brain at night. This clears out all the “gunk” to prep you for the next day. Your brain needs at least three REM cycles (90 minutes each) for this to happen. If my math adds up correctly, that’s at least 7.5 hours of sleep each night.
So, what happens if you don’t get those three REM cycles? Well, you shorten your lifespan, for one. Also, when you don’t clear the “gunk,” you wake up feeling like “gunk” and then carry it around with you the rest of the day. No space for calm and peace when gunk takes up too much space.
Pair sleep with an exercise routine, hydration, and good eating habits, and you'll get the energy needed to function like a real human throughout the day.
What specifically does that mean?
20-30 minutes of exercise at least five days a week. This doesn’t need to be going to the gym, lifting weights, and turning into the Hulk, but that would be cool, too! It’s just moving your body..swimming, walking, running, biking, playing with kids or the dog - JUST MOVE!
Why? Movement carries oxygen to the brain. When the brain gets oxygen consistently, it’s happy and functions optimally.
When it comes to hydration, you need half your body weight in ounces of water PER DAY. Most probably don’t get that much water in a week. For example, I weigh 145 lbs. Therefore, I need to drink 70-75 ounces of water each day. I highly recommend a water bottle or app that tracks this for you. A simple Nalgene will do or draw your own lines on a bottle.
Why? Around 60% of the human body is water. Can you imagine what happens to the body if the water doesn’t get replenished? When 2pm hits and you think you need the 13th cup of coffee, it’s actually just your body screaming for water.
And finally, food. Our bodies like things from the earth. Things free of chemicals, pesticides, and anything unnatural. So, ditch all that processed stuff. Shop organic. I know, it’s more expensive, but it’s also going to save you $$$ in medical bills.
Remember that really smart Greek guy, Hippocrates? He once said, “Let food be thy medicine, and let medicine be thy food.” LISTEN TO HIM!
Insider trick: Join a CSA because it’s cheaper than buying produce at the grocery store. Don’t know what a CSA is? Check it out, here!
Sorry - this is going to be a long one.
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Mental Care
Mindfulness and meditation are going to be your best friends.
I encourage, beg actually, for you to take some personal time off to recharge. It’s okay to say, “No” when overwhelmed. It’s okay to set boundaries and uphold them. We’re human; we need to recharge. We need time away. We need silence and solitude, even if it makes us uncomfortable.
Speaking of uncomfortable, I take one, solo road trip a year (3 whole days away...by myself). It took a few rounds for me to get comfortable with the discomfort. Now, today, I seek these trips and don’t know if I would function as optimally without them.
Any activity that gives you a Zen state of mind can be done during your me-time. Whether it's yoga, meditating, completing puzzles, journaling, solo trips, art, creating, cooking, or time at the spa. Do whatever nourishes your soul.
Don't forget to always keep learning, too. It's essential to your rejuvenation. Read articles, listen to podcasts, watch useful YouTube videos, anything that grows your hobbies and profession will feed your soul.
Social care
The kind where you actually deeply connect with other humans.
Typically, an educator's schedule is hectic, and online classes have made it more challenging to keep track of time. Between researching, planning, attending meetings, and teaching, you may forget to eat or connect with your family. #beenthere
As you schedule time for your work, also schedule time to connect with family and friends. I encourage you to go deeper with those relationships, as well. Not sure how? Try these questions! Also attend discussion groups, book clubs, meet-ups, etc.
Now that you know what kind of things nourish the soul, let’s talk about why they are important.
Why is self-care important?
A self-care routine reminds us of our limits and influence. We want the best for our students to the extent of taking surrogate parent roles when need be. However, we can only do so much.
Self-care helps you know it is okay to give your kiddos your best today and let go until you’re together again. Don’t carry that weight around 24/7. A preventive self-care routine helps us stop stressing over things we can’t control and put practices in place before it's too late.
I know self-care is the last thing you want to do when you have a million things on your "to-do" list. In most cases, you end up procrastinating those things that aren't time-bound AKA self-care. We get stressed over approaching deadlines and get impatient when we don’t get the results we want. You know you need to keep fit, eat healthy, sleep well, but you can’t because time is scarce.
It happens to the best of us. And eventually, our health catches up with us. Mine certainly did. I developed an autoimmune disorder that causes my spine, neck, and hip joints to swell. Too much stress and overwhelm, and I’m out for days. Don’t let yourself get there. Don’t be reactive. Think and plan ahead and be intentional about it.
As Jim Rohn said, “Take care of your body. It's the only place you have to live.” He’s another wise one. You are responsible for your body; take care of it. No one can do it for you. Practicing self-care isn’t a waste of time, this I can promise you. You need your health and emotional stability in order to do anything else in life well.
Self-care helps you strive for balance in all areas of your life. It enables you to set realistic boundaries and priorities in all aspects of your life. It helps you feel your best and function at an optimal level, a level most only dream of achieving.
Remember, you can’t pour from an empty cup. Fill it up and then pour from a place of abundance.
Let me know how it all goes in the comments below!
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