Mindfulness for teachers: managing expectations over the holidays

Amy Malloy
Amy Malloy
A teacher holding books in a classroom

Mindfulness and your routine

In the run-up to the holidays, it is common to feel like your routine has completely broken down, especially when you’re not giving classes or working at school. The holidays also often bring with them lots of people, family, and excitement. That sometimes means we also experience fluctuating emotions, stress and the feeling that everything should be perfect.

On top of this, shops and social media are filled with advertising – and there’s definitely more ‘stuff’ to buy. In addition, we can see messages telling us we need to feel ‘merry’ and ‘bright’ wherever we look. Even the popular greeting, ‘Merry Christmas’, can sometimes feel less of a greeting and more of an instruction.

Sometimes it feels like the people around us expect us to always feel happy and joyful over the holiday season. This is fine if we do feel merry, but we will always have ups and downs. If you don’t feel happy, for whatever reason, it can feel even harder than it might at times where there is less expectation all around us.

Overcoming the challenge

Finding a way to introduce mindfulness into the holiday season can be a wonderful way for us to understand our emotions at this time of year. It will help you think about your expectations and let you find a moment to pause to accept whatever the reality actually is.

Here are some quick and easy ways to find some ‘you’ time and keep checking in with how you’re feeling. These are also tips you can try with children in the classroom and for yourself at home to keep yourself on track.

3-minute body scan

Find a quiet moment. This may be in the few minutes after you wake up or go to bed, during break time, or even at the start of a lesson.

  • Notice the contact of your feet with the floor. Notice the sounds around you in the room.
  • Take three deep breaths and notice how they feel.
  • Scan down the body in your mind from the top of your head all the way down to your toes. Observe what you notice about your body with an air of curiosity – look for any tension, discomfort or comfort. Also, notice if there are any expectations you have of that day or moment. See if you can simply notice them and set them aside. This curiosity helps us stay detached from what we notice so we can just observe.
  • Take three more deep breaths, and carry on.

2-minute notebook

Writing something down can be a wonderfully mindful exercise. Have a stack of post-its or a little notebook on your desk or bedside table. You could encourage your students to do the same.

1. Pick a point in your day. It could be at the start of each day, the start of each lesson, or just before bed. Each day, at that time, take a moment to write down three:

  • good things that have happened in your day
  • things that felt challenging
  • things you feel grateful and thankful for.

2. Review your notes every now and again during the holiday period. This will give you a sense of your shifts of mood and energy that might have occurred.

Noticing something you feel grateful for has been shown to .

1-minute cupboard pause

When things feel over-stimulating, find a quiet space just for a minute. Even if it’s in a cupboard!

STOP: notice the contact of your feet with the floor.
BREATHE: take ten deep breaths, breathing in for a count of four and out for a count of six.
WATCH: watch each breath coming and going from the nose or chest or belly. Observe what your thoughts and feelings are doing. Allow them to sit without needing to respond.

Then head back into the area you were in.

I hope these tips help you to navigate the festive season without expectation and with curiosity for what each moment holds along the way.

Remember that the holiday days you celebrate are really just normal days. It’s simply that expectations have changed, and what’s more, everyone’s expectations will be different.

Simply taking time to notice this can make a massive difference to the pressure we put on ourselves. Releasing this pressure can even lead to more enjoyment overall – so why don’t you try it and see?

Read our posts 'Understanding and managing technostress' and 'How to reduce anxiety using to-do lists'.

Check out our GSE teaching resources

More blogs from app

  • A young child sat at a desk in a classroom writing

    Grammar: how to tame the unruly beast

    Por Simon Buckland

    “Grammar, which knows how to control even kings”- ѴDZè

    When you think of grammar, “rule” is probably the first word that pops into your mind. Certainly the traditional view of grammar is that it’s about the “rules of language”. Indeed, not so long ago, teaching a language meant just teaching grammatical rules, plus perhaps a few vocabulary lists. However, I’m going to suggest that there’s actually no such thing as a grammatical rule.

    To show you what I mean, let’s take the comparative of adjectives: “bigger”, “smaller”, “more useful”, “more interesting”, etc. We might start with a simple rule: for adjectives with one syllable, add -er, and for adjectives with two or more syllables, use more + adjective.

    But this doesn’t quite work: yes, we say “more useful”, but we also say “cleverer”, and “prettier”. OK then, suppose we modify the rule. Let’s also say that for two-syllable adjectives ending in -y or -er you add -er.

    Unfortunately, this doesn’t quite work either: we do say “cleverer”, but we also say “more sober” and “more proper”. And there are problems with some of the one-syllable adjectives too: we say “more real” and “more whole” rather than “realer” or “wholer”. If we modify the rule to fit these exceptions, it will be half a page long, and anyway, if we keep looking we’ll find yet more exceptions. This happens repeatedly in English grammar. Very often, rules seem so full of exceptions that they’re just not all that helpful.

    And there’s another big problem with the “rule approach”: it doesn’t tell you what the structure is actually used for, even with something as obvious as the comparative of adjectives. You might assume that it’s used for comparing things: “My house is smaller than Mary’s”; “John is more attractive than Stephen”. But look at this: “The harder you work, the more money you make.” Or this: “London is getting more and more crowded.” Both sentences use comparative adjectives, but they’re not directly comparing two things.

    What we’re actually looking at here is not a rule but several overlapping patterns, or paradigms to use the correct technical term:

    1. adjective + -er + than
    2. more + adjective + than
    3. parallel comparative adjectives: the + comparative adjective 1 … the + comparative adjective 2
    4. repeated comparative adjective: adjective + -er + and + adjective + -er/more and more + adjective

    This picture is more accurate, but it looks abstract and technical. It’s a long way from what we actually teach these days and the way we teach it, which tends to be organized around learning objectives and measurable outcomes, such as: “By the end of this lesson (or module) my students should be able to compare their own possessions with someone else’s possessions”. So we’re not teaching our students to memorize a rule or even to manipulate a pattern; we’re teaching them to actually do something in the real world. And, of course, we’re teaching it at a level appropriate for the student’s level.

    So, to come back to grammar, once we’ve established our overall lesson or module objective, here are some of the things we’re going to need to know.

    • What grammatical forms (patterns) can be used to express this objective?
    • Which ones are appropriate for the level of my students? Are there some that they should already know, or should I teach them in this lesson?
    • What do the forms look like in practice? What would be some good examples?

    Existing grammar textbooks generally don’t provide all this information; in particular, they’re very vague about level. Often they don’t even put grammar structures into specific CEFR levels but into a range, e.g. A1/A2 or A2/B1, and none fully integrates grammar with overall learning objectives.

    At app, we’ve set ourselves the goal of addressing these issues by developing a new type of grammar resource for English teachers and learners that:

    • Is based on the Global Scale of English with its precise gradation of developing learner proficiency
    • Is built on the Council of Europe language syllabuses, linking grammar to CEFR level and to language functions
    • Uses international teams of language experts to review the structures and assess their levels

    We include grammar in the GSE Teacher Toolkit, and you can use it to:

    • Search for grammar structures either by GSE or CEFR level
    • Search for grammar structures by keyword or grammatical category/part of speech
    • Find out at which level a given grammar structure should be taught
    • Find out which grammar structures support a given learning objective
    • Find out which learning objectives are related to a given grammar structure
    • Get examples for any given grammar structure
    • Get free teaching materials for many of the grammar structures

    Think of it as an open-access resource for anyone teaching English and designing a curriculum.