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 ÃÛÌÒapp

  • A teacher sat in a classroom with a child, sharing crayons with eachother and smiling

    Four ways to keep kindergarten ESL students focused all day

    Por Heath Pulliam
    Reading time: 5 minutes

    Heath Pulliam is an independent education writer with a focus on the language learning space. He’s taught English in South Korea and various subjects in the United States to a variety of ages. He’s also a language learning enthusiast and studies Spanish in his free time.

    Those who have taught children anywhere between the ages of 4 and 8 know that one of the biggest challenges of getting through to them is keeping your presentation style interesting. As someone who taught ESL in South Korea to kindergarteners, there are a few factors that make keeping students engaged a challenge. In countries where students learn English, students often have a heavy courseload and high expectations. As a first-year teacher, I learned a lot about what worked and what didn’t through trial and error. These are four methods that I consistently used to keep my students interested and engaged all day.

    Students are quick to lose focus at such a young age. You’re not speaking their mother tongue and some parts of an ESL curriculum are less than exciting. With young students, you can’t lecture your way through the material all day. Kindergarteners have a small window of focus and it must be capitalized on. The following methods are ones that worked for me and can be modified to cover any topic you’ll run into in an ESL curriculum.

  • A teacher standing next to a student who is sat down, he has a pen and is gesturing to her work on the table.

    Assessing listening skills with the GSE

    Por
    Reading time: 4 minutes

    In today’s interconnected world, effective communication in English is more crucial than ever. As educators and language learners seek to measure and improve English proficiency, a resource like the Global Scale of English (GSE) offers a valuable framework for assessment. This blog post will explore how the GSE can be used to assess listening skills, providing insights into how it also helps tailor instruction and support language development.

    For listening skills, the GSE focuses on how well learners can understand spoken English in different contexts. It assesses comprehension at varying levels of complexity:

    Understanding simple information: At lower levels, learners are expected to understand basic information, such as simple instructions or everyday topics. The GSE provides learning objectives for how well learners can grasp essential details.

    Understanding main ideas: As proficiency grows, learners should be able to identify main ideas and key points in more complex spoken texts, such as conversations and broadcasts. The GSE outlines how well learners can extract important information from various sources.

    Understanding detailed information: At advanced levels, learners are expected to comprehend detailed and nuanced information, including implicit meaning and speaker intent. The GSE describes the level of detail and depth of understanding required at these stages.

    The GSE also shows how students engage in different operations of listening, from global comprehension, recognizing information and identifying specific information to extracting information. By taking this into account, teachers can monitor students’ progress and assess their listening skills. An example will show this in action.

    Let’s consider a level, say GSE 30-35 (equivalent to low A2 on the CEFR) and focus on how students process information. When checking a listening activity, rather than simply focusing on whether the answers are correct or incorrect, we can analyze our learners using the GSE and see what progress they are making and what we need to do as teachers to help them move on. Heres how:

  • Two friends stood over a book in a library reading it and smiling

    Why are English days named what they are?

    Por
    Reading time: 4 minutes

    Ever wondered why Monday is called Monday or how Wednesday got its name? The names of the days of the week in English have fascinating origins, rooted in ancient history and steeped in mythology. Understanding these origins not only enriches our language ability but also provides intriguing insights into cultural heritage.