Teacher burnout needs to be taken seriously—not only by our school districts but also by ourselves. I always say, “If I don’t look out for my best interests and don’t take care of my health, no one else will.” It is important that we recognize when we are too stressed and when our responsibilities as an educator are weighing heavily on our mental and physical health. To ignore exhaustion, depression, anxiety, etc. is to allow it to thrive and eventually spiral out of control. It is important that we don’t take it lightly and think we will get past it. Find help and guidance from a mental health professional.
How does long-term stress do to the brain’s chemistry?
According to Touro University World wide, long-term stress “can disrupt synapse regulation, resulting in the loss of sociability and the avoidance of interactions with others. Stress can kill brain cells and even reduce the size of the brain.” Learn more
Dr. Amen of Amen Clinics, a medical doctor and top specialist on brain health, has been studying the structure of the brain and its weaknesses since 1983. Here is what he has to say about long-term stress.
Strategies to manage long-term stress:
❶ Love your brain. It is what is going to decide how you are going to handle the high-stress situation. Know what is good and bad for your brain. You want to help your brain feel better “now and later. “— (Not “now, but later” and not “feel better now, but not later” — the latter can lead to addictions as people tend to use alcohol and drugs to release their stress. I find stress release by binge-watching crime documentaries and shows; I may need to reconsider according to Dr. Amen.
❷ Yes, I know those tasks are not going to take care of themselves, but under high levels of stress, you probably aren’t going to be as effective as you could be if you simply took a walk to balance your hormones, such as serotonin, endorphins, and dopamine. Under high stress, your neurotransmitters are not going to cause the inability to think straight, confusion, and more.
“If you are in a bad mood, bot for a walk, If you are still in a bad mood, go for another walk.” — Hippocrates
❸ Eat well. Food is critical to your mental and physical health. The fast food we use for comfort food is not in the long run going to help you and your brain. I used to be a comfort eater, but it only made me feel better while I was eating then afterward, I was frustrated with myself because it made me feel just plant rotten. Today, I eat a very strict diet as depression is a genetic predisposition in both sides of my family, maternal and paternal.
❹ Know yourself: If you feel anger rising or are on the verge of a meltdown, don’t wait until it happens. Learn to recognize the signs and interview before your meltdown begins. In the past, when this happened to me, I would throw on my running shoes and just run up and down the street until I was tired. When finished, my hormones were more balanced and it was a great way to decompress. I tend to need to externalize my stress, so if I don’t externalize it in a positive way, it will come out in a negative way. I have learned to recognize when my brain is going to that irrational place. I can not longer run like I used to, but I can go out and sit in my swing using the rocking motion to calm me, take photographs, take a drive in my car, or do something physical to balance my brain.
❺ Taking supplements that are good for brain health such as Omega-3, Vitamin C, Vitamin D, and Vitamine C & D are not only good for the brain but those that are low on them are subject to illnesses, cancer, depression, and dementia. Stress wreaks havoc on immunity, so it is important to offset it by taking supplements because, today, we are not able to get what we need from food. In addition, Vitamine B-12 is good for your neurological system—brain, nerves, neurotransmitters, etc. I have noticed I feel best in the summer when my vitamin D levels are at their highest, but struggle during the cooler months when I don’t get out in the sun as much. I can absolutely tell a difference. I take high levels of Vitamine D, C, B-12, and Zinc daily. I prefer sublingual as it is quickly absorbed into the bloodstream and bypasses the digestive system.
❻ Find something to make you laugh. Laughter is healing! I know it seems like a cliche, but there is truth. What do I turn to when I need a laugh or for my endorphins to rise up— Friends. For me, it never gets old! Other times, I may take 30 minutes and watch comedians on Youtube. I try to stay away from the news as it is so negative. I can read what I need to know on websites.
As teachers, we are often overworked and pulled in too many directions. We often put others before ourselves and it is hard to learn to take care of ourselves. Addressing mental health is part of self-care for our minds, bodies, and souls. Remember, if your cup is empty, you can’t fill someone else’s cup. Here are 27 FREE COUNSELING OPTIONS FOR
TEACHERS https://www.weareteachers.com/free-counseling-for-teachers/
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Geography & Math Made Easy 