Dr Tina Rae (@DrTinaRae) is a Child Psychologist and award winning author specialising in the mental health and wellbeing of children and young people. She recognises the hard work of all professionals at this difficult time and knows that we generally overstretch ourselves in order to support our young people to the best of our ability. This often sets us on the path to burnout. Please read and follow her advice this half term and beyond.
T – Taking and making time to rest is an essential right now when we are experiencing the on-going anxiety of navigating our way through this pandemic. Not doing so leads to a rest deficit for many of us.
I – It is vital to remember that sleep and rest are not the same thing! Many of us confuse the two! You can have more sleep but still wake up feeling exhausted and drained.
M – Make time for REAL REST as Dalton Smith says – ‘We’re suffering from a rest deficit because we don’t understand the true power of rest. Rest should equal restoration in seven key areas of your life’. Stop and reflect – what do you do to ensure your physical, mental, sensory, creative, emotional, social, and spiritual needs are restored?
E – Examine just how much Physical rest you get in your daily life – this can be passive or active including sleeping and napping, yoga, stretching and massage therapy to improve the body’s circulation and flexibility.
T – Take time out Mentally Schedule short breaks to occur every two hours throughout our working day; these breaks can remind you to slow down. Keep a notepad by the bed to jot down any nagging thoughts that might otherwise keep you awake.
O – Observe your level of Sensory overload computer screens, Zoom, Teams calls, multiple conversations, bright lights can all overwhelm us. Take time out by doing simple grounding/visualisation/ breathing exercises and by intentionally unplugging from social media at regular intervals and at the end of every day.
R – Reset your daily plan to include moments of Creative rest – stop regularly to appreciate nature, listen to music, or simply surround your work area with beautiful images you can stop to reflect on.
E – Emotional rest gives you the time and space to freely express your feelings and reduce people pleasing. Be authentic. An emotionally rested person can answer the question “How are you today?” with a truthful “I’m not okay” — and then go on to share some worries that might otherwise go unsaid. Remember – it’s ok not to be ok!
S – Social rest is needed when we fail to differentiate between those relationships that revive us from those relationships that exhaust us. To experience more social rest, surround yourself with positive and supportive people.
T – Taking time to connect beyond the physical and mental is the final essential – Spiritual rest – Spiritual rest is achieved when we take time to engage with something bigger than ourselves and gain a deep sense of belonging, love, acceptance, and purpose – you might use prayer, meditation, or community involvement to gain this. Keep working on getting the balance right and you will achieve the REAL REST we ALL need right now.
For Dr Tina’s other post on the topic of reluctant school returners, please click here:
For more support for you, please refer to these other blog posts:
More similar posts available here: https://positiveyoungmind.com/category/educator-wellbeing/
Dr Tina also has a YouTube channel with a wealth of topics included in her Webinars such as emotional literacy and self-esteem. Click subscribe on her channel to stay to to date.
This webinar recognises the need for self care in the context of the new uncertainty of Covid-19. Defining the links between adult and child dysregulation and recognising the potential for vicarious trauma is also a key focus. There is also an opportunity to consider how to set up personal and whole school systems to effectively manage stress and anxiety as part of a holistic self care plan.
Finally, Dr Tina has also worked closely with Nurture UK (https://www.nurtureuk.org/) to and produced The Wellbeing Toolkit. This is a training programme to build knowledge and skills in supporting the emotional health and mental wellbeing of children and young people. The key aims are to allow professionals and staff who work with children and young people to:
– Learn relevant therapeutic approaches and skills;
– Feel confident that they have developed the appropriate skills and knowledge base to identify at-risk students;
– Help prevent the escalation of any perceived difficulties and problems; and
– Fulfill Inclusion (Section 4) of the National Curriculum (2014) – by enhancing the emotional wellbeing of students and providing particular support for those experiencing social, emotional and/or behavioural difficulties, lessons can be planned to ensure that there are no barriers to every pupil achieving.
Find out more by clicking here: https://www.nurtureuk.org/news/wellbeing-toolkit-0
Thanks for reading and look after yourself!
Lynn