It is now understood that there are various types of rest that experts and researchers recognise as essential for maintaining overall well-being and productivity. However, it’s worth noting that there might be variations or additions to this list based on studies in the future. Teacher rest is also notoriously difficult to navigate during term time. It’s a high intensity job. This article describes the types of rest and provides some ideas of how to incorporate more rest into your life. Scroll down to download my infographic for your staffroom.
At the time of writing, the seven types of rest are:
Physical Rest:
This involves getting adequate sleep and allowing your body to recover from physical exertion. It includes both night time sleep and napping. Teaching is a physical job – I’ve often walked several K during the school day!
Mental Rest:
Taking a break from cognitive tasks and allowing your mind to relax. This might include mindfulness practices, meditation, or spending time in nature. Teaching is mentally exhausting – I now have 250 automated answers to questions that might be posed to me in any given day – all those micro decisions all add up. This is the reason you get home and can’t make simple decisions as you’ve made too many already.
Emotional Rest:
Giving yourself space and time to process emotions, especially after stressful or emotionally demanding days. This can involve talking to someone you trust or engaging in activities that bring you joy and relaxation. Sometimes just zoning out whist binge watching a series (without guilt) is what is needed.
Social Rest:
Taking a break from social interactions and giving yourself some solitude to recharge. It’s essential to find a balance between socialising and spending time alone – not that teachers have much opportunity or inclination to be social, especially on a school night. With so many people in a school, there’s no respite for this one.
Sensory Rest:
Reducing exposure to overwhelming sensory stimuli, such as loud noises, bright lights, or constant notifications. This can be achieved by spending time in a calm and quiet environment. A busy classroom and teaching timetable never helps sensory overload!
Creative Rest:
Allowing your mind to take a break from creative or problem-solving tasks. Engaging in non-demanding and enjoyable activities can help recharge your creativity. I’ve quite often joined in with pupil art and craft activities for this reason!
Spiritual Rest:
Nurturing your spiritual self and finding meaning and purpose in life. This might involve religious practices, spending time in nature, or engaging in activities that connect you with something larger than yourself. I didn’t really consider this aspect of my life until I was 40 – there’s so much more evidence about mindfulness being beneficial now that it is certainly worth practicing.
While these types of rest are recognised as beneficial, everyone’s needs and preferences can vary. Take a moment in your busy day to pause and listen to your body and mind and find the rest strategies that work best for you.
Download my infographic for your staffroom:
The seven types of rest in practice…
Teacher’s rest is a challenge. We have busy and demanding schedules, making it crucial (yet difficult), to incorporate various types of rest into our lives to maintain well-being and effectiveness. Here are some ideas to help teachers integrate the seven types of rest into their routines:
Physical Rest
Prioritise getting enough sleep each night, aiming for 7-9 hours of restful sleep. For better sleep ideas see the NHS sleep page.
Take short breaks during the day to stretch, walk, or do light exercises to relieve tension and improve circulation.
Consider incorporating short mindful breaks within your day to stare into space and recharge.
Mental Rest
Use mindfulness or meditation apps for short breaks during the day to clear the mind.
Encourage pupils to participate in mindful activities or practices that promote mental relaxation and focus and join in.
Dedicate time to personal hobbies or interests that provide mental stimulation and enjoyment outside of work.
Emotional Rest
Create a supportive and open classroom environment where pupils can express their emotions and concerns – then practice what you preach by doing the same.
Seek support from colleagues or friends to share and discuss emotional experiences related to teaching.
Engage in activities that bring joy and happiness, whether it’s spending time with loved ones, pursuing hobbies, or volunteering – so many teachers have no time for their hobbies but it is important to prioritise these.
Social Rest
Set boundaries to ensure personal time and space outside of work hours.
Participate in social activities that bring joy, connection, and relaxation, such as joining a book club or exercise group.
Allocate time for self-reflection and solitude to recharge.
Sensory Rest
Create a calming and organised classroom environment to minimise sensory overload (easier said than done!).
Take breaks in quiet areas during breaks or lunchtime to reduce exposure to noise and visual stimuli – leave the school environment for a short walk at lunchtime.
Limit the use of electronic devices and screens during personal time to reduce sensory overload.
Creative Rest
Engage in creative hobbies or activities that are not related to teaching, such as painting, writing, or playing music.
Attend workshops or courses that focus on creativity.
Encourage pupils to explore their creativity through various projects and assignments and join in!
Spiritual Rest
Practice mindfulness or meditation techniques to connect with your inner self and find a sense of purpose.
If you are spiritual or religious already, attend gatherings or zoom meetings that provide a sense of community and support.
Spend time in nature and appreciate the beauty and tranquillity it offers.
Small, intentional teacher’s rest opportunities
Remember, incorporating these types of rest doesn’t necessarily require large chunks of time. Small, intentional moments throughout the day can make a significant difference in overall wellbeing and job satisfaction for teachers and be less likely to experience negative effects of not enough of rest which leads to exhaustion and burnout. Getting enough teacher’s rest is ultimately your responsibility and it may mean setting some strict personal work/life balance boundaries.
Thanks for reading about and don’t forget that if you are struggling, you can contact Education Support.
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