California Educator

February/March 2020

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T H E R E I S A Positive Behavioral Interventions and Supports (PBIS) rule that for every one negative interaction with a student, five positive interactions are needed to balance it out. Use that same framework to give yourself some space and acknowledge the positive in your world with this quick self-care practice from The Teaching Well (theteachingwell.org). 1 Begin by focusing on your natural breath. 2 Take five deep breaths, elongating your exhales. Imagine that you are blowing up a balloon. 3 When you feel ready, slowly start to look around the room, letting your eyes softly linger on students, on the walls of your class- room, and on any neutral or positive energy in the space. 4 When your eyes find that neutral or positive energy, acknowledge it by giving gratitude for the situation in your head. Example: "I am thankful that two students are using com- munication and community to work on an assignment" or "I am thankful that I took the time to hang student work on the wall." 5 Find at least five places in your classroom that you feel grateful for. 6 End by focusing again on your natural breath. Commonalities of Compassion Fatigue and Burnout • Emotional exhaustion. • Reduced sense of personal accomplishment or meaning in work. • Mental exhaustion. • Decreased interactions with others (isolation). • Depersonalization (feeling like you're an outside observer, not in control of your life). • Physical exhaustion. When to Seek Help • When you notice the signs of compassion fatigue or burnout. • If you are experiencing depression. • If you are isolating yourself more than usual. • If you are feeling more tired or exhausted than typical. • When you no longer want to go to work or you dread the workday. • When you don't enjoy things that you used to. • When you feel excessively guilty or worried. • If you have thoughts of hopelessness or suicide. Source: American Institute of Stress Where to Get Help • Share how you are feeling with a trusted friend, relative or colleague. • Talk to a leader in your local association about how you are feeling and what resources are available. • Ask a co-worker who specializes in mental and emotional health (such as a school psychologist or counselor) for support or a referral to additional services. • Contact your school district's Employee Assistance Program to identify mental and emotional health resources. • Locate a therapist or other support services through your health insurance provider. • Crisis text line: Text "HOME" to 741741 to be connected with a live crisis counselor. Mindfulness: Accentuate the Positive 30 cta.org

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