It’s that time of the year when school is starting up again. Although, this year that looks a lot different than anything we’ve ever experienced before. Luckily, a lot of the mental skills that can help an athlete succeed in sport are the same skills that can help you succeed as either a virtual teacher, or virtual learner (or…parent of a virtual learner). The following 5 tips can help you to flourish this school year, whether in person or online.
Zoom-In and Zoom-Out: And no, I don’t mean logging into or out of your zoom classes. The unknown and unusual can be uncomfortable, maybe causing us to feel anxious or overwhelmed. If this distant learning school year is causing you to experience some of these emotions, you’re not alone! In moments of anxiety or stress, try to “Zoom In” on the things you can control-your preparation, your attitude, your thoughts, how you respond to adversity, etc. When something troublesome happens or you make a mistake, “Zoom Out” to see the bigger picture. If your online lesson plan doesn’t go as planned-are your students still getting connection with you and seeing they have a teacher who cares about them? Being able to zoom in on your controllables, and zoom out to see the bigger picture can help to manage some of the stress that will inevitably accompany this new way of learning.
Eliminate Distractions: Did you know the mind is actually unable to multitask?! We cannot focus our attention on more than one thing at a time (even though we might believe we can….). If you’re trying to do your zoom sessions with multiple distractions in the background (your phone, the TV, your sister’s zoom class, your barking dogs….) it will probably be pretty hard to focus. If possible, find a room in your house that is quiet and ideally, you can have it all to yourself. Leave your phone, iPad, iPod, video games, TV, and other distractions in another room during class time. If you are unable to have a quiet space for your zoom classes, do your best to manage your focus. Notice when your mind wanders away from the lesson (maybe try some mindfulness techniques to build your awareness…ask me how!) and give yourself a cue to refocus. This cue can be verbal, saying to yourself out loud “focus!”, or it can be a physical cue, ex: tapping your pencil on the desk. Try a few out and find what works for you!
Pack a lunch: Being at home all day means that there’s stocked (or…at least somewhat stocked..) fridge, cabinets, and counters with plenty of delicious food for teachers and students alike to grab whenever they feel like it. Although this can be convenient, it can also lead to mindless or emotional eating which can cause unwanted weight gain and an unhealthy relationship to food (not to mention a very high grocery bill). By packing a lunch the night before and setting it in the fridge or on the counter or bringing it into your “classroom” with you, you can eliminate some of this emotional eating. You can plan out ahead of time the healthy lunch and snacks you want to have throughout your day, and stick to eating whatever you’ve packed! When your kids come looking for lunch during their break, instead of them just grabbing whatever is the most convenient, they can take out their lunchboxes and enjoy their healthy, pre-packed lunch.
Deep Breathing: It’s normal to feel anxious and stressed while teaching/learning when times are normal. Now that there’s a few added layers to school…trying to figure out how to work zoom, how to pay attention to an online course, how to manage your time to get all of your assignments done, how to get your students to pay attention while at home, creating lesson plans that can be engaging over a computer (sound familiar?), it’s extremely normal and understandable to feel stressed. When these feelings of stress and anxiety begin to take over during your class, try taking a deep breath. Such a simple task can lead to huge results. A deep inhale, with an even longer exhale (think 4 seconds in, 8 seconds out..) will allow your parasympathetic nervous system to take over, your “rest and digest” system. This deep breath will calm your body and mind, and give you the quick “reset” you need in a time of overwhelm. Bonus!! As a teacher, maybe schedule some regular “breathing breaks” for your students during class. They will likely benefit from it as well, allowing for a more productive rest of your zoom class!
Build a Routine: Routines aren’t just something that can help you in sport! A pre-class, morning, or nightly routine can help you to control your controllables, prepare adequately, and calm some stress and anxiety you may be feeling. This routine should be individual to you and include things such as: your form of self-care, some type of movement or exercise, preparation for the next day, and anything else that you need to do daily (brush your teeth, take any meds, get an adequate amount of sleep, etc.). This routine should be simple enough that you can follow daily, but still encompassing enough that you can get everything done that needs to be done. Humans are creatures of routine and habit, and we feel our best when our routines are working for, not against us! Create your best work and school routine and you’ll feel better and be more productive!
Keep up the great work in school! Remember that this is a learning curve for everyone, and both teachers and students alike are feeling uncomfortable, uneasy, and anxious. If you or your child needs to talk, please let me know! I am offering free 30 minute consultations for the beginning of the school year. Have a great school year!