Just Breathe:Avoiding Teacher and Parent Burnout

Global Community

Work

Family

BillsPersonal

Unreal Expectations

Not in Control

Medical

Stressors

Stress

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Global Community Work Family Bills Personal Unrealexpectations

Not in control Medical

Stressors

Fill out #1 on your worksheetNo peeking on each other

Put a check by the things you can and cannot control

Can control

• Bills?

• Medical?

• Personal (feelings)?

• Family?

• Work?

• Community?

• Global?

• Unreal expectations?

• Being in control?

Can’t control

• Bills?

• Medical?

• Personal (feelings)?

• Family?

• Work?

• Community?

• Global?

• Unreal expectations?

• Being in control?

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When you try to control things you can’t control, you create stress

Figure out what you can control and find ways to fix it

Figure out things you can’t control and find ways to let it go

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Ways to let it go?Write some suggestions

Ways to let things go

Resolve, admit, talk, apologize, compromise

Understand, grieve, reframe, do something positive

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Fill out #2 on your worksheetNo peeking on each other

Buttons

Need to Control

Need to please

Old negative

tapes

Unresolved anger

Insecurity

Need to be appreciated

Need to belong

Need to be heard/seen

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ABANDONED BULLIED ISOLATED MOVED DEATH IN FAMILY

years• How old were you when you got stuck?

Timeline of Button Creations

Fill out #3 on your worksheet

Be kind to yourself

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Talk to yourself as you would a child

Do something you love

Listen to yourselfand the need

Reframe the trigger as a signal that your inner child was hurt and needs you to take care of him or her

Find healthy, positive ways to fulfill that need that was stunted

Extrovert Introvert• outspoken • enjoys being around

people• recharges with social

interaction • spends more time

with family and friends

• openly communicates about themselves with anyone

• gets distracted easily • reason things out by

speaking them

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• enjoys the company of a few close trusted friends or in just being alone

• thinks before speaking

• recharges with solitude

• concentrates for a long time

• communicates about themselves with a few close friends

Ambivert

Answer #4 on your worksheet

If you find yourself...

• Whining / complaining

• Ruminating/rerunning tapes

• Angry at your job or at home

• Not caring about your job

• Wishing you had a different job

• Wanting to run away

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Complaining/

Whining

Ruminating

AngryDon’t care

Fantasizing about

running away

... then you are burning out

Burnout

Things you can do to alleviate stress

• Breathe

• Exercise, take a walk

• Eat right

• Do something you love

• Call a friend (or family member if you like them)

• Pet an animal

• Yes, if stress is severe, talk to your doctor about ways to take the edge off of your stress, especially if depression or anxiety is biological

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• Stay out of gossip and drama

• Listen to music

• Distract (TV, video games, cook, read, garden, clean, social media, etc)

• Talk to a child

• Watch birds, squirrels, ducks, people

• Take a vacation

• Meditate (sit and think) but don’t ruminate

• Play

• What are some other ways?

Stress Relief

•Tapping

•Music

•Meditation

•Mini-Mind vacation

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You have the power to

Take care of your needs

• If you make excuses ask yourself why

•Look at co-dependence

•Old tapes that say you must be perfect or be punished

•Your financial or family situation and be realistic, i.e. this won’t change so how can I meet my needs in these boundaries?

Make your future

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