Self-Care forEducators WorkingFrom Home

Working f rom home can be stressful, especially in uncertain times like these. You are focused onstill teaching students f rom a distance, keeping yourself and others close to you safe, and forsome, this time can be isolating. Here are some ways to stay connected and healthy. 

A pandemic is a typeof natural trauma. 

Experiencing stress,anxiety, depression, orother feelings ofhelplessness during anevent like a pandemic, isnormal. 

I ts a fact :  

According to the Substance Abuse and Mental HealthServices Administration (SAMHSA), how people respond tothe experience of this natural event depends on severalfactors: 

degree of devastationamount of time it takes to re-establish routines andservices like returning to school or work, being able togo to the grocery store, etc. 

The amount of support during this time can signif icantlyimpact the amount of time it takes to recover f rom thestress response. 

During this time of the COVID-19 shutdown, educatorsmight feel additional pressure on top of taking care ofthemselves and their loved ones. 

Pressure to work f rom home, feeling responsible forteaching students f rom afar, and other factors, canincrease the amount of stress educators have. 

CTA.org/Covid-19 Teaching and Learning Duringthe Covid-19 Outbreak

What aresomestrategies Ican use whileI am homeduring theshutdown?  

Keep routines as consistent as possible. 

Here are some ways to keep routines consistent:

Wake up at the same time every weekday.Go to bed at a regular time.Set a timer for regular breaks and meals duringthe day if you are still working. Keep off ice hours to a set time during the day.Working 24/7 f rom home can take a toll. Setboundaries for yourself and with others bylimiting your off ice hours and time for work. 

Stay connected. 

If you are practicing social distancing or yourcommunity has placed limitations on your ability toleave your home, It's important to stay sociallyconnected with your f riends, family, and teachingcommunity. 

Schedule a regular check-in with colleagues once aday or once a week. If you are struggling, you arenot alone. It's good to support each other duringthis time even if it's through a f ive minute call tosay hi and share what's new.

Pick up the phone and call a f riend. Talking withf riends and family over the phone or over an onlinevideo platform can be more benef icial than textingor social media. Venting your f rustrations to a closef riend can even release some of the stress youmight be feeling according to this article f romRef inery29. 

Practice self-care. 

The researchers at Greater Good in Actionrecommend taking a self-compassion break whenfeeling stressed out. You can f ind their self-compassion break activity here.

Find creative ways to get exercise. Now's thetime to try that online yoga video on Youtubeor clean out the garage for your home gym.  

Working f rom home and staying physically isolated f romothers can also add to the stress of this event. 

It isimportant toengage inself-care andkeep routinesduring anevent likethis.  

Manycompaniesare offeringfreeresources formental andemotionalwell-being.   

Calm has curated hand-picked content tosupport your mental and emotional well-beingduring this time. 

Spending time alone if you are the caretaker andstill working f rom home can be challenging. It'sokay to set boundaries for some time alone.Schedule a time in the early morning hours orlater in the evening to do things like: take abath, read a book, pick up an old or newhobby, meditate, sit still , binge-watch yourfavorite show, sit on the porch and enjoy thesunset or sunrise, or to just breathe.

The University of Michigan offers thesebreathing strategy directions to help managestress.   

Practice social distancing f rom social media andthe news for at least an hour or two a day if youcan. It's important to stay informed, butconstantly bombarding ourselves with negativeoutlooks and bad news, can inadvertentlyincrease our stress levels. 

Check out these resources. Clickbelow to f ind out more. 

Eckhart Yoga is offering f ree online classes. 

Planet Fitness is offering f ree at-home workoutsfor members and non-members. 

The CDC has additional recommendations fortaking care of your mental health and managingstress during the COVID-19 outbreak. Click here for their guidance. 

The CDC recommends calling your healthcare provider if stressgets in the way of your daily activities for several days in a row.

Regulating Emotions in a COVID  World via TomHollenstein. 

Virus Anxiety Resources

Managing Anxiety for COVID-19 For You and YourSchool Community

Dealing with Coronavirus stress, coping withisolation, podcast news - with calm ease guidedmeditation

Taking Care of Your Emotional Health: CDC