{"id":643,"date":"2022-03-31T14:10:10","date_gmt":"2022-03-31T21:10:10","guid":{"rendered":"https:\/\/blogs.bend.k12.or.us\/dean.richards\/?p=643"},"modified":"2022-04-06T10:49:15","modified_gmt":"2022-04-06T17:49:15","slug":"10-tips-for-getting-to-the-finish-line-when-you-have-zero-left-to-give","status":"publish","type":"post","link":"https:\/\/blogs.bend.k12.or.us\/dean.richards\/2022\/03\/31\/10-tips-for-getting-to-the-finish-line-when-you-have-zero-left-to-give\/","title":{"rendered":"10 Tips For Getting To The Finish Line (When You Have Zero Left To Give)"},"content":{"rendered":"\n

By Amy Yillik, EdD<\/strong>, Culture of Care Coach<\/strong>, HDESD<\/strong><\/p>\n\n\n\n

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You don\u2019t need to be a psychologist or someone that has experienced Burnout to see the writing on the wall in education right now: Educators are exhausted! And while some of you may or may not be in Burnout, our educational environment has been primed for educator enervation for some time: toss in a pandemic, hybrid learning, politics, & social discord, how could we not be debilitated and unmotivated? When experts discuss Burnout, the solution is generally in prevention. But here\u2019s the thing: Educators are in Burnout right now!  We are past the point of prevention; We need intervention. So if you\u2019re tapped out and not sure how you\u2019re going to get to this school year\u2019s finish line, I hope these suggestions are helpful!:<\/p>\n\n\n\n

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  1. Rest to Energize<\/strong><\/li><\/ol>\n\n\n\n

    If you are exhausted, then the first thing you need to do is rest. Give yourself permission to \u201cdo nothing.\u201d While productivity can be a component of a meaningful life, our bodies need 6-8 hours of sleep a night under normal conditions. What you are experiencing in schools right now is not normal. So rest.<\/strong> This might require creativity and asking for help, but rest.<\/strong> And once you\u2019ve rested, consider ways to replenish your energy: \u201cWhat do I need to get my pilot light back to a functioning flame?\u201d Did I forget to mention you should rest?<\/p>\n<\/div><\/div>\n\n\n\n

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    1. Laugh<\/strong><\/li><\/ol>\n\n\n\n

      There\u2019s tons of research out there to support the idea that laughter is the best medicine. So go ahead, tell a dad joke, follow Tony Baker on Instagram, Bored Teachers on TikTok, or watch America\u2019s Funniest Home Videos on YouTube. Whatever makes you laugh, add a daily dose or two.<\/strong><\/p>\n<\/div><\/div>\n\n\n\n

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      1. Use the Ostrich Approach<\/strong><\/li><\/ol>\n\n\n\n

        Okay, this one might ruffle some feathers (see what I did there?), but we all could probably benefit from taking a break from the negative stimuli coming at us. Microdose (or eliminate) the news and social media you take in rather than ruminating on things we have little or no control over.<\/strong> <\/p>\n<\/div><\/div>\n\n\n\n

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        1. Get Outside<\/strong><\/li><\/ol>\n\n\n\n

          Here me out. I\u2019m not asking you to go for a run when you\u2019re too tired to put on your shoes. I am asking you to go outside. Sit on the curb. Find a bench. Lay on the grass. If you\u2019re inspired to move afterwards, fine, but this is not what I\u2019m encouraging you to do at this point. Just being in nature is shown to reduce the impact of stress and has tons of health benefits.<\/strong> So spend some time outside. It helps.<\/p>\n<\/div><\/div>\n\n\n\n

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          1. Call the Doctor &\/or Therapist<\/strong><\/li><\/ol>\n\n\n\n

            Don\u2019t underestimate the power of medical practitioners on our mental wellness. If you are barely hanging on, you really should be talking with your medical provider and\/or therapist<\/strong> (bonus tip: research shows doing both simultaneously is where we get the biggest bang for our buck). Medications and supplements such as magnesium, B-Vitamins, L-theanine, are clinically proven to boost mood, so talk with your doctor to see if any of these could be helpful for you. (Reminder: OEBB benefits include free counseling through the Employee Assistance Program)<\/p>\n<\/div><\/div>\n\n\n\n

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            1. Express Yourself<\/strong><\/li><\/ol>\n\n\n\n

              What\u2019s the saying? \u201cA problem shared is halved; A joy shared is doubled.\u201d The data indicates that talking about an issue with the purpose of processing our feelings improves our mood and functioning<\/strong>. Also, research shows it is just as beneficial to journal about our experience as it is to talk with someone. So let it out! Come to our Culture of Care Virtual Community Circles and talk with other educators or scream onto the paper. Either way, be brave and communicate your feelings.<\/p>\n<\/div><\/div>\n\n\n\n

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              1. Revisit Your Why<\/strong><\/li><\/ol>\n\n\n\n

                Taking time to reflect on our meaning and purpose in regards to our work, works! Research shows that people who take time to reflect on their values have lower levels of that pesky stress hormone cortisol!<\/strong> So go ahead and reflect on your career in the current environment:  \u201cWhy did I choose education?\u201d \u201cWhere do I add the greatest value?\u201d \u201cHow do I measure success?\u201d \u201cWhat do I need to keep going?\u201d<\/p>\n<\/div><\/div>\n\n\n\n

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                1. Practice Maitri<\/strong><\/li><\/ol>\n\n\n\n

                  Maitri is Sanskrit for \u201cgentle loving kindness towards oneself.\u201d <\/strong>We are wired to be negative. If we were perpetually positive, we\u2019d probably be extinct. Still, somewhere along the way, this negative propensity has turned against us. Data suggests that negative thinking is directly tied to mood disorders and cognitive functioning. I am not telling you to \u201cturn that frown upside down\u201d (gross!) but instead, squash those ANTs (Automatic Negative Thoughts) with more helpful realistic statements. <\/p>\n<\/div><\/div>\n\n\n\n

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                  1. Adjust Expectations & Postpone Big Decisions<\/strong><\/li><\/ol>\n\n\n\n

                    Regardless of your situation, this is not what we signed up for. The entire world is struggling to adjust to the current state of affairs. I know this isn’t easy, but the expectations we held even at the beginning of this year do not fit the current situation, so we need to let it go<\/strong>. Along that same line, as you\u2019re relinquishing your expectations, postpone making any big decisions until you are rested and regulated. It is absolutely okay to adjust course and change plans (sometimes it is imperative), but research indicates that we tend to be less satisfied with our choices when we make them under duress. <\/p>\n<\/div><\/div>\n\n\n\n

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                    1. Plan the After Party<\/strong><\/li><\/ol>\n\n\n\n

                      Planning a trip or something fun is important to our wellbeing. I know there have been years where all I wanted to do for summer break was nothing. But data indicates that planning a trip is as beneficial as actually taking one!<\/strong> It\u2019s like the process of planning allows us to take a mini-vacation just by thinking about what we will be doing.  So even if you don\u2019t end up taking a trip, mapping out an ideal vacation, whether it’s a trip to Tahiti or a hammock in your yard can help relieve your stress in the here and now. <\/p>\n<\/div><\/div>\n\n\n\n

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                      Resources<\/h2>\n\n\n\n