8 Tips for Self-Care This Winter

Winter can be a challenging season for many, especially for teachers juggling classroom responsibilities, shorter days, colder weather and post-Christmas it can be difficult to get back into routine – for both adults and children. Prioritizing your mental and emotional wellbeing during these months is essential to maintain energy, resilience, and a positive outlook. Having been a teacher and a Head Teacher who now supports teachers through Supervision and Work Discussion sessions here are my top 8 practical, teacher-friendly tips to help you take care of yourself this winter.

1) Embrace Natural Light 

Shorter days mean less sunlight, which can affect mood and energy levels so try to maximize your exposure to natural light by getting outside whenever you can – the benefit of playground duty, or try and get out during lunch time for a walk around the block. When you’re inside try to open your blinds as much as possible or sit near windows so that you can soak up as much natural light as possible. Consider investing in a light therapy lamp, which can mimic sunlight and improve your mood, especially if you experience symptoms of Seasonal Affective Disorder (SAD) - I have had one for several years and find it can really help.

2) Prioritize Movement 

Cold weather can make it really tempting to stay indoors, but regular physical activity is vital for our mental health. Try to incorporate movement into your day with desk stretches, walks around the school, or mini exercise routines between classes. Perhaps you could set up a Yoga session for staff once a week at lunch time?

Some people love to take part in a range of indoor workouts or exercise classes like yoga, palates, dancing, or even online exercise classes, which can help release endorphins and reduce stress. Make sure that whatever you do you set yourself realistic goals that you can achieve and then build on those. By committing to a few minutes of movement, daily small efforts add up and can boost your mood and energy.

3) Create a Cosy Space at Home 

Winter is the perfect time to make yourself a small comfortable and cosy space, your own little retreat. You might want to add special things to your space such as soft blankets, scented candles, or fairy lights all of which help to create a calming environment. Try to make sure you get the time to sit and unwind with a book, a journal, or a creative project, just a little you time. This isn’t selfish it’s making sure that you give yourself some time and space to recharge your batteries so that you can keep going. You might like to try some of the scented candles or things like lavender or eucalyptus essential oils to help relieve stress and promote restful sleep. Test them out and find what works for you. I have the most wonderful burnt coffee candle, which I absolutely adore but which other people find disgusting!

4) Set Boundaries that enable you to find a Work-Life Balance 

The school year can be intense, and after a 2 week break you can feel renewed and refreshed ready for what the new term brings! To maintain that energy, setting boundaries is key. It helps to protect your time and energy, and will enable you to last the term maintaining a positive mindset and avoid burning yourself out. How many times have you crawled to the end of term and then become ill and lost the holiday?

The first aim is to set yourself a limit on your time. By setting a specific time each evening to stop working you, ensure that you have time to recharge and top up your energy before the next day begins. Try to make sure that you communicate these boundaries with colleagues or parents, so they know when you’re available and when you’re not. Another really important point is to make sure that you take breaks throughout the day. By giving yourself the time to step away, for even a few minutes, you give yourself a fresh perspective and an energy shot. 

5) Connect with Your Support Network 

Isolation can intensify during the winter months, so staying connected with friends, family, and colleagues is essential try and make sure that you schedule regular meet-ups with friends or family, whether it’s for coffee, a phone call, or a video chat. Many schools are now investing in staff outings or activities as a way of supporting staff wellbeing. Some practitioners enjoy joining a teacher support group or online community to share experiences, tips, and encouragement. The more you can enjoy a range of activities with friends, families, colleagues or partners the better. They don’t have to cost a lot of money, simple ones, like movie nights, game nights, a trip to the pub or cosy suppers in with friends can be great. My favourite thing is a pudding night when a group of friends all bring a pudding for everyone to try out.  Not so good for the waistline but great fun.

6) Practice Relaxation in whichever way is best for you.

Mindfulness isn’t for everyone, if it works for you then wonderful, if not try something else. Relaxation is what is important not how we do it. Photo walks and artwork is the thing for me. Relaxation helps us manage stress and stay grounded, especially during busy times and the Winter term is one of the busiest. You might like to try out a simple meditation practice by spending five minutes each morning focusing on your breath or you might like to try deep breathing exercises between classes or whenever you feel overwhelmed. For some people journaling, even if it’s just jotting down a few things you’re grateful for can really help. Each of these small practices help to shift your focus to the positive and help manage stress.

Resource:
Photo Walks for Wellbeing.

Journaling 7 Tips to Get You Started.

7) Nourish Your Body with Winter-Friendly Nutrition 

Your body’s nutritional needs can change in colder months and we can often crave certain foods in the winter for a number of reasons, including: 

• Comfort: Comfort food can make us feel good, and can be a way to cope with loneliness, sadness, or boredom.  

• Warmth: Cold weather can make us crave foods that provide warmth, and eating calories can help warm our bodies up. 

• Evolution: In the past, people who gained weight in the winter were more likely to survive. 

• Serotonin: Lower serotonin levels, which can be caused by less sunlight in the winter, can lead to cravings for carbohydrate-rich foods.  

Try and opt for hearty, balanced meals rich in vegetables, whole grains, and protein. Incorporate vitamin D-rich foods, like salmon, mushrooms, and fortified milk, which can help counteract the lack of sunlight. Stay hydrated—dry winter air and indoor heating can be dehydrating, so keep a water bottle with you to sip throughout the day.

Resource:
7 Tips for Healthy Eating this Winter.

8) Seek Professional Support if Needed 

As someone who has worked in therapeutic schools, I became very familiar with the practice of having Supervision. Reflective supervision is time and space to pause, take stock and to reflect on practice all of which forms a part of professional development. Supervision happens within a professional relationship that supports best practice and staff wellbeing. It is thinking space amid our day-to-day challenges and helps us explore our work, responses to situations and understanding of the work we do. It needs to be viewed as part of professional development and therefore as a requirement of practice. It is not therapy or counselling although it is an opportunity to reflect on oneself in connection with work.

Having experienced Supervision I have always ensured that I put this in place for myself, it’s my way of looking after myself and developing my knowledge understanding and practice.

If Supervision isn’t available in your school you can find it outside and undertake it on line. If this isn’t something you feel comfortable with you might consider reaching out to a counsellor or therapist if you’re feeling persistently down or overwhelmed. Many schools are now buying into staff support systems so it is worth checking out how your school supports its staff. Some people prefer apps or support groups focused on mental health, which provide additional tools and community support. You just have to explore how it is best to support yourself.

Resource:

Supervision for teachers.

Winter may bring unique challenges, but with some simple self-care practices, you can maintain your mental and emotional wellbeing. Remember: taking care of yourself isn’t selfish—it’s essential to be the best version of yourself for the children and young people you teach or support, and loved ones. Embrace this season as a time to slow down, reflect, and nurture your wellbeing.

Resource:
Self-care audit

Rewriting wellbeing the teachers health podcast series