{"version":"1.0.0","segments":[{"startTime":87.35,"endTime":91.44999999999999,"body":"Ever get to Friday and feel like you've been hit by an emotional freight train?"},{"startTime":91.86999999999999,"endTime":96.78999999999999,"body":"Not because of the workload, but because of everything you've carried all week."},{"startTime":97.27,"endTime":103.58999999999999,"body":"The shouting, the meltdowns, the endless suck and adjust moments. That's not weakness."},{"startTime":104.19,"endTime":106.44999999999999,"body":"That's emotional work on your part."},{"startTime":106.47,"endTime":109.55,"body":"And if you don't manage it, it manages you."},{"startTime":109.58999999999999,"endTime":113.99,"body":"That's why in today's quickfire episode, I'm sharing how to protect your emotional well-being"},{"startTime":113.99,"endTime":115.91,"body":"in just five minutes a day."},{"startTime":115.91,"endTime":118.22999999999999,"body":"And why this isn't just a personal issue."},{"startTime":118.69,"endTime":121.49,"body":"It's a school leadership issue too."},{"startTime":121.81,"endTime":123.05,"body":"Keep listening to find out more."},{"startTime":160.61,"endTime":163.03,"body":"Hi there. Welcome to School Behaviour Secrets."},{"startTime":163.37,"endTime":168.63,"body":"My name's Simon Currigan, and I'm the kind of man who can't stand the smell of smoked kippers."},{"startTime":169.08999999999997,"endTime":170.49,"body":"I can't stand them in the house."},{"startTime":170.76999999999998,"endTime":173.13,"body":"I can't stand the smell of them frying in a pan."},{"startTime":173.13,"endTime":177.49,"body":"It's like literally turning my stomach just thinking about it."},{"startTime":177.67,"endTime":178.43,"body":"It makes me want to puke."},{"startTime":178.95,"endTime":183.20999999999998,"body":"And for the love of God, why would you even put that thing in your mouth?"},{"startTime":183.57,"endTime":187.87,"body":"The stench is a warning. Sorry. Sorry. It's a thing."},{"startTime":187.93,"endTime":191.67,"body":"But if you're going to write me an email saying this is subjective and people have different"},{"startTime":191.67,"endTime":197.03,"body":"opinions on food, you're wrong. I'm right. That's all I'm saying. Here's the point."},{"startTime":197.20999999999998,"endTime":199.75,"body":"We all have things that set us off instantly."},{"startTime":199.75,"endTime":205.25,"body":"They hit us on a sensory or an emotional level and boom, we're gone."},{"startTime":205.73,"endTime":214.20999999999998,"body":"But that's exactly what's happening to teachers every single day when we don't protect ourselves emotionally."},{"startTime":214.45,"endTime":217.73,"body":"It's not the big things that do it."},{"startTime":217.73,"endTime":222.31,"body":"It's the build up often of small triggers, the interruptions, the raised voices, the unresolved"},{"startTime":222.31,"endTime":228.09,"body":"conflicts, feeling like you're on high alert all day long."},{"startTime":228.09,"endTime":233.23999999999998,"body":"And by the end of the week, we're from. pride, unfortunately, like those kippers."},{"startTime":233.23999999999998,"endTime":239.66,"body":"And this is going to be the focus of this week's shorter half-term quickfire episode of School Behaviour Secrets."},{"startTime":240.22,"endTime":242.88,"body":"I'm going to keep this short, sweet and practical."},{"startTime":243.01999999999998,"endTime":250.0,"body":"You see, when you work with dysregulated pupils, you don't just help kids handle their emotions,"},{"startTime":250.0,"endTime":254.46,"body":"it's like you kind of absorb them all day long."},{"startTime":254.46,"endTime":260.24,"body":"You walk into one class with frustrated kids, you teach another student who feels anxious and"},{"startTime":260.24,"endTime":265.88,"body":"by lunchtime, you've kind of carried everyone's nervous system in your own."},{"startTime":266.41999999999996,"endTime":268.06,"body":"You've soaked it all up like a sponge."},{"startTime":268.46000000000004,"endTime":276.7,"body":"And that's real emotional work when you look at it from a neurological perspective or a biological perspective. And that's real."},{"startTime":276.78,"endTime":279.48,"body":"And as adults, we can't ignore that."},{"startTime":279.6,"endTime":281.76,"body":"We need to regulate it."},{"startTime":281.84000000000003,"endTime":287.84000000000003,"body":"So here's how to protect your emotional well-being in five minutes a day."},{"startTime":287.84000000000003,"endTime":292.36,"body":"Step one, at the end of every day, make sure that you have a shutdown ritual."},{"startTime":292.82,"endTime":295.64,"body":"And that means whenever the end of the day is for you."},{"startTime":295.7,"endTime":300.72,"body":"So that might be at the end of the day at school or it might be in the evening at home when"},{"startTime":300.72,"endTime":303.44,"body":"you finish the marking or paperwork or whatever it is."},{"startTime":304.14,"endTime":311.4,"body":"We need to send a signal to our brain saying, right, work is done. It's over."},{"startTime":311.46000000000004,"endTime":314.44,"body":"And that ritual doesn't have to be fancy."},{"startTime":314.44,"endTime":319.56,"body":"When you close your laptop, don't rush off. Stop for a moment."},{"startTime":321.82,"endTime":327.52,"body":"Think of three things that went right today or that you were proud of, even if those things are tiny."},{"startTime":328.14,"endTime":329.91999999999996,"body":"That student smiled at my joke."},{"startTime":330.02,"endTime":333.96000000000004,"body":"The other student put up a hand and joined in for the first time in my classroom."},{"startTime":334.29999999999995,"endTime":337.79999999999995,"body":"Or I didn't lose it when the glue sticks disappeared again."},{"startTime":337.84000000000003,"endTime":344.0,"body":"Or when the home ed class next door started cooking smoked kippers in the room next door."},{"startTime":344.0,"endTime":345.82000000000005,"body":"They know how I feel about that."},{"startTime":346.38,"endTime":349.9,"body":"You know what pushes your buttons just like I know what pushes mine."},{"startTime":350.53999999999996,"endTime":353.70000000000005,"body":"So lock in the successes. Look for them."},{"startTime":354.24,"endTime":359.67999999999995,"body":"It helps your brain close the loop on the day on a positive note and highlight some good because"},{"startTime":359.67999999999995,"endTime":363.86,"body":"look, it's human nature for us to naturally focus on the bad."},{"startTime":364.20000000000005,"endTime":368.82000000000005,"body":"Before I get to step two, if you're finding these quickfire episodes helpful, do me a favour,"},{"startTime":368.98,"endTime":371.52,"body":"hit subscribe on your podcast app and leave me a quick review."},{"startTime":372.0,"endTime":374.59000000000003,"body":"It helps more teachers. and school leaders find the show."},{"startTime":374.66999999999996,"endTime":380.04999999999995,"body":"I know it's something podcasters always bang on about, but we bang on about it for a reason,"},{"startTime":380.04999999999995,"endTime":382.11,"body":"because it makes a real difference."},{"startTime":382.49,"endTime":390.09000000000003,"body":"And if you could spend just 10, 20 seconds doing that, you'd really be helping me grow the show. I personally appreciate it."},{"startTime":390.18999999999994,"endTime":391.28999999999996,"body":"OK, so we've had step one."},{"startTime":391.78999999999996,"endTime":393.51,"body":"Let's move on to step two."},{"startTime":394.40999999999997,"endTime":399.95000000000005,"body":"Change your state, your emotional state before you go home or if you're at home already, before"},{"startTime":399.95000000000005,"endTime":401.27,"body":"you move to the next activity."},{"startTime":401.27,"endTime":407.42999999999995,"body":"So that might mean a short, and I mean short, walk around the block and getting some fresh air."},{"startTime":407.77,"endTime":413.21000000000004,"body":"It might mean listening to some music that lifts you up or listening to a funny podcast for"},{"startTime":413.21000000000004,"endTime":414.23,"body":"just a minute or two."},{"startTime":414.53,"endTime":419.89,"body":"It could mean three minutes of stretching or like physically going and changing your clothes."},{"startTime":419.92999999999995,"endTime":426.03,"body":"So there's a visual reset for your brain that you move from work mode to relaxation mode."},{"startTime":426.09000000000003,"endTime":431.25,"body":"You're telling your nervous system, school is done, human mode, switch on."},{"startTime":431.27,"endTime":440.68999999999994,"body":"It doesn't really matter what that is as long as it works for you and it sends that transitional message to your brain."},{"startTime":441.25,"endTime":447.73,"body":"And then step three, if something bad did happen today or it knocked you off balance or your"},{"startTime":447.73,"endTime":452.68999999999994,"body":"mind is stuck on an issue that you can't kind of drop, don't carry that alone."},{"startTime":453.16999999999996,"endTime":455.73,"body":"Talk it out with someone who gets it."},{"startTime":455.73,"endTime":464.03,"body":"That could be a colleague, a partner or a friend, because if you don't, all those little unprocessed"},{"startTime":464.03,"endTime":471.65,"body":"emotions just sit there waiting to be triggered by something as ridiculous as, you know, the"},{"startTime":471.65,"endTime":475.97,"body":"smell of smoked kippers, which are wrong on every level."},{"startTime":476.83000000000004,"endTime":483.92999999999995,"body":"But, and there's a new quote that I love from John Dewey, which is we don't learn from experience."},{"startTime":484.01,"endTime":488.16999999999996,"body":"We learn from reflecting on experience."},{"startTime":488.16999999999996,"endTime":493.25,"body":"And if we don't speak to someone about what happened, we can't reflect on that effectively."},{"startTime":493.53,"endTime":495.35,"body":"We can't take on multiple points of view."},{"startTime":495.85,"endTime":501.54999999999995,"body":"And if you can't find someone to speak to, there are now even AI chatbots that can help you"},{"startTime":501.54999999999995,"endTime":505.30999999999995,"body":"reflect on what happened, help you process it and make sense of it."},{"startTime":505.57000000000005,"endTime":507.37,"body":"So talking here is powerful."},{"startTime":507.90999999999997,"endTime":516.41,"body":"Now, here's where I want to pivot, because this isn't just about you as an individual coping with emotional stress. This is also a."},{"startTime":517.98,"endTime":527.4,"body":"If our schools rely on staff constantly self-regulating without structural support, then the system is broken."},{"startTime":527.4,"endTime":535.54,"body":"You can't tell teachers to stay calm in chaos if we, as leaders, are not giving them the space,"},{"startTime":536.3,"endTime":542.9,"body":"the culture, or the permission as management to breathe and reset when crises hit."},{"startTime":542.9,"endTime":548.34,"body":"Because the truth is, calm adults create calm leaders. Calm classrooms."},{"startTime":548.34,"endTime":551.62,"body":"And that means staff well-being isn't a perk."},{"startTime":551.62,"endTime":554.5,"body":"It's actually an effective whole school behavior strategy."},{"startTime":554.5,"endTime":558.76,"body":"It's a strategy that affects every adult and student in school."},{"startTime":558.76,"endTime":565.74,"body":"Now, that doesn't mean that schools should be investing in token items like we'll give stress"},{"startTime":565.74,"endTime":569.4399999999999,"body":"balls to all the staff or daily massages at lunchtime."},{"startTime":569.4399999999999,"endTime":573.46,"body":"It means that we need to be thinking systematically."},{"startTime":573.46,"endTime":580.12,"body":"Yeah, that's my favorite word, about how we can help pressured staff decompress."},{"startTime":580.12,"endTime":586.66,"body":"And that comes from an entirely selfish point of view as a manager, because when they do that,"},{"startTime":587.02,"endTime":590.08,"body":"they work more effectively for us, the senior leaders."},{"startTime":590.08,"endTime":594.12,"body":"The behavior in school is better. The kids are calmer. Classrooms are more productive."},{"startTime":594.12,"endTime":597.38,"body":"And that makes us look good."},{"startTime":597.38,"endTime":601.9200000000001,"body":"It's in our self-interest to create those systems and approaches."},{"startTime":601.9200000000001,"endTime":609.52,"body":"So as you rest over half term, a well-earned half term, I'm sure, take five minutes a day to"},{"startTime":609.52,"endTime":615.26,"body":"protect your emotional well-being.And, you know, it's easy when you're off for the holidays"},{"startTime":615.26,"endTime":617.0600000000001,"body":"because the time pressure isn't there."},{"startTime":617.0600000000001,"endTime":620.4,"body":"But when you go back to work, look bigger."},{"startTime":620.4,"endTime":626.62,"body":"Ask, what do I personally need to do to disconnect at the end of the day?"},{"startTime":626.62,"endTime":633.78,"body":"And if you're a school leader, ask, what could we change in our school to make that a part of"},{"startTime":633.78,"endTime":635.4,"body":"our policies and systems too?"},{"startTime":635.4,"endTime":636.8000000000001,"body":"How do we support that?"},{"startTime":636.8000000000001,"endTime":643.36,"body":"Because as human beings and teachers, the goal isn't to feel nothing about our work."},{"startTime":643.36,"endTime":646.74,"body":"It's to stop carrying everything."},{"startTime":647.4,"endTime":650.26,"body":"Thanks for listening today to this quickfire half term episode."},{"startTime":650.26,"endTime":654.22,"body":"If you've enjoyed the episode today, make sure you subscribe to the School Behavior Secrets"},{"startTime":654.22,"endTime":656.88,"body":"podcast and leave me a short review."},{"startTime":656.88,"endTime":658.6800000000001,"body":"Again, it really does make a difference."},{"startTime":659.47,"endTime":664.49,"body":"And it helps us keep supporting more educators just like you."},{"startTime":664.77,"endTime":667.2900000000001,"body":"If you are off, I hope you have a great half term."},{"startTime":667.73,"endTime":671.53,"body":"And I can't wait to see you next time on School Behavior Secrets."}]}