Introduction
Teaching is one of the most rewarding professions, but it can also be incredibly challenging and stressful. Many educators find themselves struggling with burnout and considering leaving the field altogether. In her book "Onward," experienced educator and coach Elena Aguilar offers a roadmap for teachers to build emotional resilience and rediscover their passion for education.
This book is a practical guide filled with insights, tools, and strategies to help teachers weather the storms of their profession and thrive in their careers. Aguilar draws on her own experiences and extensive research to provide a comprehensive approach to developing resilience in the face of the unique challenges educators face.
Understanding Emotions and Building Resilience
The Cycle of Emotions
One of the key concepts Aguilar introduces is the importance of understanding and exploring our emotions. Many teachers, especially those new to the profession, believe they're too busy to deal with their feelings. However, Aguilar argues that acknowledging and processing emotions is crucial for building resilience.
Aguilar describes emotions as a six-part cycle:
- Prompting event: Something happens in your external environment.
- Interpretation: You mentally explain the event based on your beliefs and assumptions.
- Physical response: Your body reacts to your interpretation.
- Urge to act: You feel an impulse to do something in response.
- Action: You carry out a behavior based on your urge.
- Aftereffects: The emotion influences your other thoughts and feelings.
Understanding this cycle allows teachers to intervene at any point, potentially changing the outcome and their emotional experience. For example, if you catch yourself making a negative interpretation of an event, you can consciously reframe it in a more positive light. If you notice your heart rate increasing due to stress, you can take deep breaths to calm yourself down.
By becoming more aware of their emotional cycles, teachers can gain more energy and improve their ability to handle interpersonal conflicts. This awareness helps create space between stimulus and response, allowing for more thoughtful and intentional actions.
The Power of Community
Another crucial aspect of building resilience is cultivating a strong sense of community. Aguilar shares that throughout her teaching career, she consistently chose to stay at schools where she felt a strong sense of belonging, even when offered higher salaries elsewhere. This decision to prioritize relationships over money significantly contributed to her emotional resilience.
Research supports this approach, showing that resilient people have consistent support from friends and loved ones and seek out trusting, compassionate relationships. Those who lack strong social networks are more likely to experience depression, alienation, and burnout – issues that are particularly common among teachers.
While schools are full of people, being surrounded by students doesn't provide the type of social interaction that teachers need to thrive. It's essential for educators to make an effort to connect with their peers. Simple actions like spending lunch breaks with colleagues instead of working at your desk can make a significant difference in building a supportive community.
The Practice of Mindfulness
Mindfulness is another powerful tool for building resilience. Aguilar shares a personal anecdote of how meditation helped her cope with a distressing situation involving a student. By taking time to sit quietly and focus on the present moment, she was able to find the strength to face a challenging day.
Mindfulness involves being fully present in the moment without dwelling on the past or worrying about the future. This practice can help teachers make better decisions by creating space between their initial reactions and their actions. For example, when faced with a student's disruptive behavior, a mindful approach allows the teacher to pause and consider the most effective response rather than reacting out of habit or frustration.
Moreover, mindfulness helps teachers understand that emotions are temporary and do not define them. By observing their feelings without judgment, educators can recognize that emotions come and go, and that they are separate from their core identity. This realization can be incredibly freeing, especially for those who tend to label themselves based on their emotional states.
Self-Care and Personal Well-being
The Importance of Self-Care
Aguilar emphasizes the critical role of self-care in maintaining resilience, particularly during challenging times like the "Disillusionment Period" that many new teachers experience in November. Taking care of physical health through proper nutrition, exercise, and adequate sleep has a significant impact on mental well-being.
However, many educators struggle with prioritizing self-care. Aguilar identifies three main reasons for this:
- Skills gap: Some teachers want to take care of themselves but lack knowledge about how to do so effectively.
- Will gap: Others are accustomed to operating on little sleep and feeling run down, seeing no reason to change their habits.
- Emotional intelligence gap: Some educators believe they don't deserve self-care or fear losing respect if they prioritize their own needs.
To address these gaps, it's often necessary for someone else – a colleague, coach, or administrator – to give teachers permission to prioritize self-care. Aguilar shares an example of an assistant principal who dramatically improved his performance after being encouraged to make self-care a strategic priority.
The Value of Play
While we encourage children to play, adults often feel they're too busy for activities that are purely fun. However, Aguilar argues that play is crucial for building resilience and should be a priority for educators.
Play, as defined by psychiatrist Stuart Brown, has several key characteristics:
- Apparent purposelessness (done for its own sake)
- Voluntary nature
- Inherent attraction
- Freedom from time
- Diminished consciousness of self
- Improvisational potential
- Continuation desire
Engaging in playful activities offers numerous benefits for adults:
- Stress reduction through the release of endorphins
- Improved relationships by increasing trust, empathy, and intimacy
- Enhanced creativity and problem-solving skills
- Better learning and retention of information
Aguilar encourages educators to make time for play in their lives, whether it's through sports, games, creative pursuits, or simply engaging in fun activities with friends and family. By reconnecting with their playful side, teachers can boost their resilience and overall well-being.
Navigating Change and Challenges
Approaching Change with Resilience
Change is an inevitable part of life, especially in the education field. Aguilar provides a framework for approaching change in a way that builds resilience rather than causing stress and anxiety:
Slow down: When faced with change, resist the urge to react immediately. Give yourself at least 24 hours to process the news and explore your true feelings about the situation.
Analyze the situation: Look at the change through different lenses:
- Long lens: Consider how you might view the change in several months or years.
- Wide lens: Explore how the change will impact those around you and what other factors are at play.
Make your energy count: Recognize that you have limited time and energy. Focus on the aspects of the change that truly matter to you and align with your values.
Aguilar illustrates this approach with an example of a teacher who was initially fighting to keep her job after being fired but realized that her true goal was simply to continue teaching. By redirecting her energy toward finding a new teaching position, she turned a potentially scary change into an opportunity for growth.
Practicing Gratitude
While much of building resilience involves tackling challenges, Aguilar emphasizes the importance of cultivating gratitude as a way to strengthen emotional resilience and improve the overall school environment.
Research has shown that expressing gratitude has numerous benefits:
- Stronger social connections and support networks
- Increased likelihood of helping others
- Greater resilience in the face of challenges
- Improved overall well-being
To incorporate gratitude into daily life at school, Aguilar suggests:
- Noticing and acknowledging small acts of kindness or assistance
- Expressing appreciation for the positive impact others have on your day
- Making gratitude a regular practice, both personally and within the school community
By fostering a culture of appreciation, educators can create a more positive and supportive work environment, which in turn boosts resilience for everyone involved.
Strategies for Building Resilience
Emotional Awareness and Regulation
Keep an emotion journal: Record your emotional experiences throughout the day, noting the triggers, your reactions, and any patterns you observe.
Practice the "pause": When you feel a strong emotion arising, take a moment to breathe deeply and consider your response before acting.
Use "I" statements: When discussing challenging situations with colleagues or students, focus on expressing your own feelings and needs rather than making accusations.
Develop a personal mantra: Create a short, positive phrase you can repeat to yourself during stressful moments to help maintain perspective and calm.
Strengthening Relationships and Community
Organize regular social events: Plan activities outside of school hours to build stronger connections with colleagues.
Implement a buddy system: Pair up with another teacher to check in regularly, offer support, and share ideas.
Create a gratitude wall: Designate a space in the staff room where teachers can post notes of appreciation for their colleagues.
Attend professional development events: Seek out opportunities to connect with educators from other schools and expand your support network.
Mindfulness and Stress Reduction
Start a daily meditation practice: Begin with just 5-10 minutes a day and gradually increase the duration as you become more comfortable.
Use mindfulness apps: Explore apps like Headspace or Calm that offer guided meditations and mindfulness exercises.
Practice mindful walking: During breaks or lunch periods, take a short walk while focusing on your breath and the sensations in your body.
Incorporate mindfulness into your classroom: Introduce short mindfulness exercises at the beginning of class to help both you and your students center yourselves.
Self-Care and Work-Life Balance
Establish clear boundaries: Set specific times for work-related activities and stick to them as much as possible.
Create a self-care routine: Develop a daily or weekly routine that includes activities that nourish your body, mind, and spirit.
Prioritize sleep: Aim for 7-9 hours of sleep each night and establish a consistent sleep schedule.
Practice saying "no": Learn to decline additional responsibilities that don't align with your priorities or values.
Cultivating a Growth Mindset
Reframe challenges as opportunities: When faced with difficulties, ask yourself what you can learn from the situation.
Set realistic goals: Break larger objectives into smaller, achievable steps to maintain motivation and track progress.
Celebrate small wins: Acknowledge and appreciate your accomplishments, no matter how minor they may seem.
Seek feedback: Regularly ask for constructive feedback from colleagues, administrators, and students to identify areas for growth.
Embracing Play and Creativity
Schedule playtime: Set aside dedicated time each week for activities that bring you joy and allow you to be creative.
Join a hobby group: Find local groups or clubs that align with your interests to combine play with social connection.
Incorporate playful elements into your lessons: Look for ways to make your teaching more engaging and fun for both you and your students.
Experiment with new teaching methods: Try out innovative approaches to keep your work fresh and exciting.
Implementing Resilience-Building Practices in Schools
For School Leaders
Model resilience: Demonstrate healthy coping strategies and self-care practices in your own work.
Provide professional development: Offer workshops and training sessions focused on emotional resilience and well-being.
Create a supportive environment: Implement policies and practices that prioritize teacher well-being and work-life balance.
Recognize and celebrate efforts: Acknowledge teachers' hard work and progress in building resilience.
For Individual Teachers
Start small: Choose one or two resilience-building practices to focus on initially, and gradually incorporate more over time.
Find an accountability partner: Team up with a colleague to support each other in your resilience-building efforts.
Reflect regularly: Set aside time each week to review your progress and adjust your approach as needed.
Share your experiences: Discuss your resilience-building journey with colleagues to inspire and encourage others.
For Teacher Teams
Form a resilience book club: Read and discuss books on emotional resilience and well-being together.
Create a resilience resource library: Compile articles, videos, and tools related to resilience-building for easy access.
Establish peer support groups: Organize regular meetings where teachers can share challenges and strategies for building resilience.
Develop team resilience goals: Set collective objectives for improving resilience and well-being within your grade level or department.
Overcoming Common Obstacles
Time Constraints
Many teachers feel they don't have enough time to focus on building resilience. To address this:
Integrate resilience practices into existing routines: For example, practice mindfulness during your commute or while preparing materials.
Start with small time commitments: Begin with just 5 minutes a day dedicated to resilience-building activities.
Prioritize self-care: Recognize that investing time in your well-being will ultimately make you more effective and efficient in your work.
Resistance to Change
Some educators may be skeptical about the importance of emotional resilience or resistant to trying new approaches. To overcome this:
Share success stories: Highlight examples of how resilience-building practices have positively impacted other teachers.
Provide evidence: Share research and data demonstrating the benefits of emotional resilience in education.
Offer low-stakes opportunities: Create voluntary, low-pressure ways for teachers to explore resilience-building techniques.
Lack of Administrative Support
If school leadership is not prioritizing teacher resilience, consider these strategies:
Form a grassroots movement: Gather a group of like-minded colleagues to advocate for resilience-building initiatives.
Present a proposal: Develop a well-researched plan outlining the benefits and potential implementation strategies for resilience programs.
Start small: Begin with informal, teacher-led efforts to build resilience within your immediate circle of colleagues.
Conclusion: The Ongoing Journey of Resilience
Building emotional resilience is not a one-time achievement but an ongoing process that requires consistent effort and attention. By implementing the strategies and practices outlined in "Onward," educators can develop the skills and mindset needed to thrive in their challenging yet rewarding profession.
Aguilar's approach emphasizes the importance of self-awareness, community support, mindfulness, and self-care in cultivating resilience. By focusing on these areas, teachers can not only improve their own well-being but also create more positive and effective learning environments for their students.
As you embark on your own resilience-building journey, remember that progress may be gradual, and setbacks are normal. The key is to maintain a growth mindset, celebrate small victories, and continue to prioritize your emotional well-being.
By investing in your resilience, you're not only taking care of yourself but also setting an example for your students and colleagues. A resilient teacher is better equipped to handle the challenges of the profession, maintain their passion for education, and make a lasting positive impact on the lives of their students.
As you move forward, consider how you can incorporate these resilience-building practices into your daily life and your school community. Share your experiences with others, seek support when needed, and remember that every step you take towards greater resilience is an investment in your future success and happiness as an educator.
Ultimately, the journey towards emotional resilience is about reclaiming your love for teaching and finding joy in the meaningful work you do every day. By cultivating resilience, you'll be better prepared to weather the storms of your profession while continuing to inspire and educate the next generation.