Teacher Wellbeing: Five Minute Tricks to Check in with Your Mental Health

In our busy lives it’s easy to forget to check in with our mental health and with heavy teacher workloads it can be difficult to find the time to take care of ourselves. That’s why we’ve come up with some five-minute mental health tricks for you to use which can easily slot into your to do list.

Breathe Deeply

Taking a moment to breathe deeply can help to calm your mind and body and provide a sense of relaxation. Take a few slow, deep breaths, and focus on the sensation of the air moving in and out of your body. It’s ok if you lose concentration, this is natural. Simply acknowledge the thoughts then focus back on your breathing.

How Do You Feel?

Ask yourself how you’re feeling: Take a moment to check in with your emotions. Are you feeling anxious, stressed, sad, or happy? Try to identify the emotions you’re experiencing and name them. Negative emotions are an important part of everyday life; they can tell us about the things we’d like to change for the better. Is it within your power to change the cause of your negative thoughts? If not, acknowledge them and try to let them go.

Body Inventory

Take a mental inventory of your body: Notice any physical sensations you may be experiencing. Are you feeling tense or relaxed? Do you have any areas of pain or discomfort? Sit or lie in a relaxed position and think about every part of your body, starting at your toes and rising to the top of your head. This is also a great technique to use if you’re struggling to get to sleep.

Write in Your Journal

Writing down your thoughts and feelings can help you to process and understand what you’re experiencing. Here are some handy prompts to get your started or guide your journaling:

What are three things that you’re grateful for today, and why?

1. What are some self-care practices that you enjoy, and how do they make you feel?
2. Write about a person who has had a positive impact on your life, and why they are important to you
3. What are some goals you have for yourself, and what steps can you take to achieve them?
4. Reflect on a recent situation that caused you stress or anxiety. What coping strategies did you use, and how effective were they?
5. Describe a time when you felt proud of yourself, and what you accomplished.
6. What are some limiting beliefs or negative self-talk that you’ve been struggling with?
7. How can you reframe those thoughts in a more positive way?

Remember, journaling is a personal and private practice, so feel free to write about whatever comes to mind. The important thing is to use writing as a way to reflect, process your thoughts and emotions, and gain greater insight into yourself.

Be Mindful Outside

Go for a short walk outside or spend five minutes sitting in a green space. Pay attention to your surroundings. Notice the sights, sounds, and smells around you. Try to stay present in the moment and avoid getting lost in your thoughts.

Practice Gratitude

Take a few minutes to think about things that you’re grateful for. Cultivating a sense of gratitude can help to shift your focus away from negative thoughts and towards positive ones. Whilst we can be grateful for our partners, parents and children, they can annoy us on occasions too, so try to focus on the small things that make your life better, like seeing a rainbow or a good cup of coffee.

Find Your Affirmation

Its great to have personal affirmations that can change as our life does. What negative self-talk to you experience? Try to come up with a contrary positive affirmation and repeat it to yourself ten times each morning and evening.

PTS has a brand-new range of positive affirmation resources for you and your colleagues. You can check them out here.