January 26, 2025 • 12 mins
This podcast episode delves into practical strategies for educators to combat winter blues and maintain mental wellness. The discussion emphasizes self-awareness, the importance of light and movement, staying hydrated, and fostering community connections while encouraging listeners to prioritize their own well-being.
• Recognizing seasonal changes and their mental effects
• Utilizing light therapy and movement for energy
• Prioritizing hydration and nutritious meals
• Building supportive connections with colleagues
• Empowering teachers to ask for help when needed
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www.988lifeline.org
Text or call 988.
www.EdwardDeShazer.org
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:08):
Welcome to Teachers Ed Podcast, the place where the
best and brightest in educationcome to be inspired, to connect,
to learn and to grow.
I'm your host, edward DeShazer,and it's an honor to be with
you all today.
Winter can be a challengingtime for educators.
We have shorter days, we havecolder weather and we have what
(00:29):
feels like a heavier workloadoftentimes in the winter and it
can lead to that dreaded winterblues.
In this episode we're going tobe diving into some strategies
to help you stay motivated,inspired and mentally balanced,
even when the sun seems to behiding for days on end.
And I know if someone'slistening and they're like in
(00:51):
Miami Florida, you just don'tunderstand.
This episode is not going to befor you, but share it with
someone that is not in MiamiFlorida.
Let's jump right in.
The first one is really justacknowledging that the seasonal
shift is taking place.
You know, tip one isrecognizing what's going on and
understanding that feeling.
Sometimes just admitting thatyou're feeling off can be the
(01:14):
first step to really lighteningthat load.
Seasonal depression is real andeducators are especially.
They're the ones that tend toget it, often because of our
packed schedules and theemotional demands of work.
I'm sure nurses feel this a lotas well.
But you know, the first thingis we have to notice any changes
(01:35):
in our mood, any changes in ourenergy, any changes in our
appetite.
If you are someone that likesto journal, this is a great
thing to journal out so you canunderstand and maybe notice some
patterns of what days Maybeit's every Tuesday you're just
in a funk and that's the daythat you're getting to work
earlier, your class loads alittle heavier, your own kids
(01:56):
have something going onafterwards.
So really journaling about itor talking to someone that you
can trust a friend, a familymember, a colleague it's one of
the ways that can help.
Another thing you can do ismake adaptations in your
classroom or in your office,bringing in small pops of color,
bringing in a plant even ifit's one of those fake plants
(02:19):
that seems real.
Just having that greenery andnatural feeling elements can
really help your mood.
Position your desk in a spacewhere you know your back is not
to the window and where you cancatch some of that sunlight that
is available during the day.
And then the last part for thisis really shifting your mindset
(02:40):
a little bit.
When you can feel that slumpsetting in, try taking a quick
mindfulness break.
I know the Apple watch has themwhere it's like 45 seconds to a
minute where it has you doingdeep breathing and just really
recentering and connecting withyourself, cause we know we don't
have a lot of time, but we allhave 30 to 45 seconds a day, you
(03:02):
know, and throughout the day,where we can really just take a
second to lock in.
And those little mental breakscan make a big difference in
your day to day life with howyou feel.
And before we dive into the nextstrategies, I want to do a
quick shout out to Be WellTeacher Academy Academy.
If you're looking for aone-stop resource shop for
(03:26):
self-care, stress management andpersonal development, the Be
Well Teacher Academy has got youcovered.
We have workshops later today.
If you're listening, early onSunday we have our first live
two-hour event, virtual.
We have live events, we havecourses, we have resources, we
have checklists.
We have live events, we havecourses, we have resources, we
have checklists really all thoseessential tools to help you
(03:47):
beat the winter blues.
Head over to wwwbewellteachercom.
Sign up today.
The first seven days is a trialand it is free.
Check it out, you have nothingto lose.
Let's jump right into tip numbertwo.
Tip number two is tapping intothe power of light and movement.
When days are short, every bitof sunlight counts.
(04:11):
Let's open those curtains,let's step outside for a few
minutes during lunch or let'sinvest in one of those light
therapy things.
I had one at work.
I think it was like 40 bucksoff Amazon and it is a
essentially it's a little lightlamp that is sunlight, so when
(04:32):
it's super dark I can turn it onin my office early in the
morning and just let that.
It makes your skin and bodyfeel like it's hitting sunlight
and it is absolutely huge.
But these small changes canreally reset your internal clock
and fight off that sluggishfeeling that can take place.
Give yourself a second tosqueeze in quick.
(04:53):
Let's call them movement snacks.
During the day, do a lap aroundthe hallway, do some light
stretches behind your desk ifyou have time, find you know, do
a yoga session after work.
Any physical activity is goingto release things in your brain
that just naturally give you anatural mood boost.
(05:16):
So movement absolutely matters.
And number three we have to makesure that we are staying
hydrated.
It's critical drinking tons ofwater, and I know that.
I know how coffee makes youfeel better and coffee is great,
but coffee also dehydrates you.
So it's important that we'remaking sure that we are staying
(05:37):
hydrated and making sure we'reputting the right things in our
body.
I always talk to teachers andyou see them eating fried
chicken at 12 pm and you wonderwhy they're gassed by 2 pm.
What we put in our body,especially during the day and
I'm not sitting here trying topretend that I'm some nutrition
expert, because I'm not, but I'msmart enough to know that
eating fried chicken at noon isnot going to make me feel better
(05:57):
at 2 pm.
Your body does not want that.
So let's just be mindful ofwhat we're drinking, what we're
eating, especially during theday while we're at work, because
that's how we stay energized tofinish the day.
Strong Teachers, we can'tunderestimate the power of
daylight.
Even five minutes of fresh aircan completely change your
(06:20):
energy for the day.
Let's open those blinds, grab aquick walk if you can, because
every bit of sunlight tells yourbody and tells your brain hey,
it's time to get going.
Mix in some movement whetherit's a quick hallway stroll,
let's call it a movement snackand suddenly you're not just
surviving winter, but you'rethriving in it.
(06:41):
It's critical.
Tip number three fosteringconnection and seeking support.
Tip number three is all aboutbuilding connections and
understanding that you are notdoing this alone.
I've talked about this in somany episodes and humans are not
wired to exist.
(07:02):
In Gosh, what's the word I'mlooking for?
To exist by themselves.
The word is on tip of my tongue.
But teaching can be isolating,you know, even when you're
surrounded by people.
Having a community is absolutelycritical.
Make time, you know if you'rean admin, make time in your
(07:25):
staff meetings to ask people howthey're doing.
You never know who might need alittle pick meme-up or who can
offer someone else some support.
It's important that we sharethe load.
You do not have to doeverything by yourself.
Collaborate with anotherteacher on lesson plans or on
grading.
This will help reduce part ofyour workload, just by sharing
(07:51):
resources.
Now you don't have to spend 20,30 minutes of your time going
to find them, because there's ateacher right on the hall that
has the resource that you need.
We just have not taken the timeto go and connect and ask them.
The last one, number three, forthis is seeking support.
If you are feeling sad, if youare feeling depressed, if it's
(08:14):
just wearing you out, considertalking to a therapist or a
counselor.
Family and friends are great.
Places like the Be Well TeacherAcademy community are great,
but finding someone that islicensed, someone that can go
one-on-one with you and reallyhelp you navigate whatever
challenges you may be feeling orfacing in that moment, you know
(08:36):
leaning on your family andfriends for support.
Sometimes just having someoneto listen to can really lighten
the heaviness of seasonaldepression, like you don't have
to walk through winter's gloomall by yourself.
Whether it's a colleague downthe hall or a therapist on Zoom,
(08:56):
reaching out can be thedifference between feeling stuck
and feeling supported.
Teaching is a team effort andyour mental health matters just
as much as your student successand your mental health matters
just as much as your studentsuccess.
So do not forget that as ateacher, do not forget that as a
principal, do not forget thatas an educator, you are allowed
(09:19):
to ask for help, and today I'mencouraging any teacher, any
educator that is listening tothis, to take a second and ask
for help.
So going back, rewinding,recapping all of these things,
(09:42):
number one was acknowledging andreally practicing
self-awareness.
Recognizing the signs that youare going into a slump and
facing some seasonal depressionis important that allows you to
respond effectively to it.
Two in was light movement,excuse me, prioritizing sunlight
, even if you're just gettingoutside for a couple minutes
during the day to to get aglimpse of the sun.
Because if you're shown to workat 6 30 in the dead of the
(10:03):
winter and you're leaving atfour, you're not getting much
sunlight, you are going fromdark to dark.
And if your classroom doesn'thave windows or you're in a part
of the building where the sun'snot really hitting the school,
you are in for a long winter.
So, prioritizing sunlight, eventhe small doses, and being able
to find a way to weave in thosemovement snacks that we talked
(10:25):
about, quick exercises, maybesome stretches That'll help your
body feel better.
And then making sure that we'retaking care of ourselves, you
know, drinking enough water,eating the right lunches Maybe
it's, you know, a snack, ahealthy snack that gives you,
you know, the nutrition that youneed to push through the day.
And the last one is seekingsupport if you need it.
(10:46):
You know, check in with yourfellow teachers, lean on your
family or friends and don't bescared to explore professional
resources if you need them.
We have to remember thatteaching is a marathon, it's not
a sprint.
Taking care of yourself isvital for both you and for your
students.
If you found this episodehelpful, please share with a
(11:09):
colleague, please subscribe soyou don't miss any future
episodes.
As always, I appreciate everyonefor tuning in and, if you
haven't, go connect with us atBe Well Teacher Academy,
wwwbewellteachercom.
And I just want, as I close, Iwant the teachers to know that
you are more than just lessonplans.
(11:31):
You are more than grading.
You are a source of inspirationand guidance.
So make sure that you areinspired and you are guiding
yourself is not selfish.
(11:54):
It's essential.
When you invest in your ownwell-being, you're giving your
students the best version ofyourself.
So keep that in mind next timeyou feel those winter blues
creeping in.
And there's help out there ifyou're feeling depressed, if
you're feeling suicidaldepressed.
(12:14):
If you're feeling suicidal, youknow I'll put the resources in
the links or in the description,but make sure that you're
getting help.
You're not in this alone.
I know sometimes it may feellike it, but you're not.
You have people that you canlean on.
So make sure you take the timeto do that.
But I appreciate you all fortapping in to that podcast like,
subscribe, stay connected andwe will see you all next week.
Welcome to Teachers Ed Podcast, the place where the
best and brightest in educationcome to be inspired, to connect,
to learn and to grow.
I'm your host, edward DeShazer,and it's an honor to be with
you all today.
Winter can be a challengingtime for educators.
We have shorter days, we havecolder weather and we have what
(00:29):
feels like a heavier workloadoftentimes in the winter and it
can lead to that dreaded winterblues.
In this episode we're going tobe diving into some strategies
to help you stay motivated,inspired and mentally balanced,
even when the sun seems to behiding for days on end.
And I know if someone'slistening and they're like in
(00:51):
Miami Florida, you just don'tunderstand.
This episode is not going to befor you, but share it with
someone that is not in MiamiFlorida.
Let's jump right in.
The first one is really justacknowledging that the seasonal
shift is taking place.
You know, tip one isrecognizing what's going on and
understanding that feeling.
Sometimes just admitting thatyou're feeling off can be the
(01:14):
first step to really lighteningthat load.
Seasonal depression is real andeducators are especially.
They're the ones that tend toget it, often because of our
packed schedules and theemotional demands of work.
I'm sure nurses feel this a lotas well.
But you know, the first thingis we have to notice any changes
(01:35):
in our mood, any changes in ourenergy, any changes in our
appetite.
If you are someone that likesto journal, this is a great
thing to journal out so you canunderstand and maybe notice some
patterns of what days Maybeit's every Tuesday you're just
in a funk and that's the daythat you're getting to work
earlier, your class loads alittle heavier, your own kids
(01:56):
have something going onafterwards.
So really journaling about itor talking to someone that you
can trust a friend, a familymember, a colleague it's one of
the ways that can help.
Another thing you can do ismake adaptations in your
classroom or in your office,bringing in small pops of color,
bringing in a plant even ifit's one of those fake plants
(02:19):
that seems real.
Just having that greenery andnatural feeling elements can
really help your mood.
Position your desk in a spacewhere you know your back is not
to the window and where you cancatch some of that sunlight that
is available during the day.
And then the last part for thisis really shifting your mindset
(02:40):
a little bit.
When you can feel that slumpsetting in, try taking a quick
mindfulness break.
I know the Apple watch has themwhere it's like 45 seconds to a
minute where it has you doingdeep breathing and just really
recentering and connecting withyourself, cause we know we don't
have a lot of time, but we allhave 30 to 45 seconds a day, you
(03:02):
know, and throughout the day,where we can really just take a
second to lock in.
And those little mental breakscan make a big difference in
your day to day life with howyou feel.
And before we dive into the nextstrategies, I want to do a
quick shout out to Be WellTeacher Academy Academy.
If you're looking for aone-stop resource shop for
(03:26):
self-care, stress management andpersonal development, the Be
Well Teacher Academy has got youcovered.
We have workshops later today.
If you're listening, early onSunday we have our first live
two-hour event, virtual.
We have live events, we havecourses, we have resources, we
have checklists.
We have live events, we havecourses, we have resources, we
have checklists really all thoseessential tools to help you
(03:47):
beat the winter blues.
Head over to wwwbewellteachercom.
Sign up today.
The first seven days is a trialand it is free.
Check it out, you have nothingto lose.
Let's jump right into tip numbertwo.
Tip number two is tapping intothe power of light and movement.
When days are short, every bitof sunlight counts.
(04:11):
Let's open those curtains,let's step outside for a few
minutes during lunch or let'sinvest in one of those light
therapy things.
I had one at work.
I think it was like 40 bucksoff Amazon and it is a
essentially it's a little lightlamp that is sunlight, so when
(04:32):
it's super dark I can turn it onin my office early in the
morning and just let that.
It makes your skin and bodyfeel like it's hitting sunlight
and it is absolutely huge.
But these small changes canreally reset your internal clock
and fight off that sluggishfeeling that can take place.
Give yourself a second tosqueeze in quick.
(04:53):
Let's call them movement snacks.
During the day, do a lap aroundthe hallway, do some light
stretches behind your desk ifyou have time, find you know, do
a yoga session after work.
Any physical activity is goingto release things in your brain
that just naturally give you anatural mood boost.
(05:16):
So movement absolutely matters.
And number three we have to makesure that we are staying
hydrated.
It's critical drinking tons ofwater, and I know that.
I know how coffee makes youfeel better and coffee is great,
but coffee also dehydrates you.
So it's important that we'remaking sure that we are staying
(05:37):
hydrated and making sure we'reputting the right things in our
body.
I always talk to teachers andyou see them eating fried
chicken at 12 pm and you wonderwhy they're gassed by 2 pm.
What we put in our body,especially during the day and
I'm not sitting here trying topretend that I'm some nutrition
expert, because I'm not, but I'msmart enough to know that
eating fried chicken at noon isnot going to make me feel better
(05:57):
at 2 pm.
Your body does not want that.
So let's just be mindful ofwhat we're drinking, what we're
eating, especially during theday while we're at work, because
that's how we stay energized tofinish the day.
Strong Teachers, we can'tunderestimate the power of
daylight.
Even five minutes of fresh aircan completely change your
(06:20):
energy for the day.
Let's open those blinds, grab aquick walk if you can, because
every bit of sunlight tells yourbody and tells your brain hey,
it's time to get going.
Mix in some movement whetherit's a quick hallway stroll,
let's call it a movement snackand suddenly you're not just
surviving winter, but you'rethriving in it.
(06:41):
It's critical.
Tip number three fosteringconnection and seeking support.
Tip number three is all aboutbuilding connections and
understanding that you are notdoing this alone.
I've talked about this in somany episodes and humans are not
wired to exist.
(07:02):
In Gosh, what's the word I'mlooking for?
To exist by themselves.
The word is on tip of my tongue.
But teaching can be isolating,you know, even when you're
surrounded by people.
Having a community is absolutelycritical.
Make time, you know if you'rean admin, make time in your
(07:25):
staff meetings to ask people howthey're doing.
You never know who might need alittle pick meme-up or who can
offer someone else some support.
It's important that we sharethe load.
You do not have to doeverything by yourself.
Collaborate with anotherteacher on lesson plans or on
grading.
This will help reduce part ofyour workload, just by sharing
(07:51):
resources.
Now you don't have to spend 20,30 minutes of your time going
to find them, because there's ateacher right on the hall that
has the resource that you need.
We just have not taken the timeto go and connect and ask them.
The last one, number three, forthis is seeking support.
If you are feeling sad, if youare feeling depressed, if it's
(08:14):
just wearing you out, considertalking to a therapist or a
counselor.
Family and friends are great.
Places like the Be Well TeacherAcademy community are great,
but finding someone that islicensed, someone that can go
one-on-one with you and reallyhelp you navigate whatever
challenges you may be feeling orfacing in that moment, you know
(08:36):
leaning on your family andfriends for support.
Sometimes just having someoneto listen to can really lighten
the heaviness of seasonaldepression, like you don't have
to walk through winter's gloomall by yourself.
Whether it's a colleague downthe hall or a therapist on Zoom,
(08:56):
reaching out can be thedifference between feeling stuck
and feeling supported.
Teaching is a team effort andyour mental health matters just
as much as your student successand your mental health matters
just as much as your studentsuccess.
So do not forget that as ateacher, do not forget that as a
principal, do not forget thatas an educator, you are allowed
(09:19):
to ask for help, and today I'mencouraging any teacher, any
educator that is listening tothis, to take a second and ask
for help.
So going back, rewinding,recapping all of these things,
(09:42):
number one was acknowledging andreally practicing
self-awareness.
Recognizing the signs that youare going into a slump and
facing some seasonal depressionis important that allows you to
respond effectively to it.
Two in was light movement,excuse me, prioritizing sunlight
, even if you're just gettingoutside for a couple minutes
during the day to to get aglimpse of the sun.
Because if you're shown to workat 6 30 in the dead of the
(10:03):
winter and you're leaving atfour, you're not getting much
sunlight, you are going fromdark to dark.
And if your classroom doesn'thave windows or you're in a part
of the building where the sun'snot really hitting the school,
you are in for a long winter.
So, prioritizing sunlight, eventhe small doses, and being able
to find a way to weave in thosemovement snacks that we talked
(10:25):
about, quick exercises, maybesome stretches That'll help your
body feel better.
And then making sure that we'retaking care of ourselves, you
know, drinking enough water,eating the right lunches Maybe
it's, you know, a snack, ahealthy snack that gives you,
you know, the nutrition that youneed to push through the day.
And the last one is seekingsupport if you need it.
(10:46):
You know, check in with yourfellow teachers, lean on your
family or friends and don't bescared to explore professional
resources if you need them.
We have to remember thatteaching is a marathon, it's not
a sprint.
Taking care of yourself isvital for both you and for your
students.
If you found this episodehelpful, please share with a
(11:09):
colleague, please subscribe soyou don't miss any future
episodes.
As always, I appreciate everyonefor tuning in and, if you
haven't, go connect with us atBe Well Teacher Academy,
wwwbewellteachercom.
And I just want, as I close, Iwant the teachers to know that
you are more than just lessonplans.
(11:31):
You are more than grading.
You are a source of inspirationand guidance.
So make sure that you areinspired and you are guiding
yourself is not selfish.
(11:54):
It's essential.
When you invest in your ownwell-being, you're giving your
students the best version ofyourself.
So keep that in mind next timeyou feel those winter blues
creeping in.
And there's help out there ifyou're feeling depressed, if
you're feeling suicidaldepressed.
(12:14):
If you're feeling suicidal, youknow I'll put the resources in
the links or in the description,but make sure that you're
getting help.
You're not in this alone.
I know sometimes it may feellike it, but you're not.
You have people that you canlean on.
So make sure you take the timeto do that.
But I appreciate you all fortapping in to that podcast like,
subscribe, stay connected andwe will see you all next week.
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