Teacher's Ed with Edward DeShazer

Transforming Seasonal Depression: Strategies for Educators

• Edward DeShazer

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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.EdwardDeShazer.org

Speaker 1:

Welcome to Teachers Ed Podcast, the place where the best and brightest in education come 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 challenging time for educators. We have shorter days, we have colder weather and we have what feels like a heavier workload oftentimes in the winter and it can lead to that dreaded winter blues. In this episode we're going to be diving into some strategies to help you stay motivated, inspired and mentally balanced, even when the sun seems to be hiding for days on end. And I know if someone's listening and they're like in Miami Florida, you just don't understand. This episode is not going to be for you, but share it with someone that is not in Miami Florida. Let's jump right in. The first one is really just acknowledging that the seasonal shift is taking place. You know, tip one is recognizing what's going on and understanding that feeling. Sometimes just admitting that you're feeling off can be the first step to really lightening that load.

Speaker 1:

Seasonal depression is real and educators are especially. They're the ones that tend to get it, often because of our packed schedules and the emotional demands of work. I'm sure nurses feel this a lot as well. But you know, the first thing is we have to notice any changes in our mood, any changes in our energy, any changes in our appetite. If you are someone that likes to journal, this is a great thing to journal out so you can understand and maybe notice some patterns of what days Maybe it's every Tuesday you're just in a funk and that's the day that you're getting to work earlier, your class loads a little heavier, your own kids have something going on afterwards. So really journaling about it or talking to someone that you can trust a friend, a family member, a colleague it's one of the ways that can help. Another thing you can do is make adaptations in your classroom or in your office, bringing in small pops of color, bringing in a plant even if it's one of those fake plants that seems real. Just having that greenery and natural feeling elements can really help your mood. Position your desk in a space where you know your back is not to the window and where you can catch some of that sunlight that is available during the day. And then the last part for this is really shifting your mindset a little bit. When you can feel that slump setting in, try taking a quick mindfulness break. I know the Apple watch has them where it's like 45 seconds to a minute where it has you doing deep breathing and just really recentering and connecting with yourself, cause we know we don't have a lot of time, but we all have 30 to 45 seconds a day, you know, and throughout the day, where we can really just take a second to lock in. And those little mental breaks can make a big difference in your day to day life with how you feel.

Speaker 1:

And before we dive into the next strategies, I want to do a quick shout out to Be Well Teacher Academy Academy. If you're looking for a one-stop resource shop for self-care, stress management and personal development, the Be Well Teacher Academy has got you covered. We have workshops later today. If you're listening, early on Sunday we have our first live two-hour event, virtual. We have live events, we have courses, we have resources, we have checklists. We have live events, we have courses, we have resources, we have checklists really all those essential tools to help you beat the winter blues.

Speaker 1:

Head over to wwwbewellteachercom. Sign up today. The first seven days is a trial and it is free. Check it out, you have nothing to lose.

Speaker 1:

Let's jump right into tip number two. Tip number two is tapping into the power of light and movement. When days are short, every bit of sunlight counts. Let's open those curtains, let's step outside for a few minutes during lunch or let's invest in one of those light therapy things. I had one at work. I think it was like 40 bucks off Amazon and it is a essentially it's a little light lamp that is sunlight, so when it's super dark I can turn it on in my office early in the morning and just let that. It makes your skin and body feel like it's hitting sunlight and it is absolutely huge. But these small changes can really reset your internal clock and fight off that sluggish feeling that can take place. Give yourself a second to squeeze in quick. Let's call them movement snacks. During the day, do a lap around the hallway, do some light stretches behind your desk if you have time, find you know, do a yoga session after work. Any physical activity is going to release things in your brain that just naturally give you a natural mood boost. So movement absolutely matters.

Speaker 1:

And number three we have to make sure that we are staying hydrated. It's critical drinking tons of water, and I know that. I know how coffee makes you feel better and coffee is great, but coffee also dehydrates you. So it's important that we're making sure that we are staying hydrated and making sure we're putting the right things in our body. I always talk to teachers and you see them eating fried chicken at 12 pm and you wonder why they're gassed by 2 pm. What we put in our body, especially during the day and I'm not sitting here trying to pretend that I'm some nutrition expert, because I'm not, but I'm smart enough to know that eating fried chicken at noon is not going to make me feel better at 2 pm. Your body does not want that. So let's just be mindful of what we're drinking, what we're eating, especially during the day while we're at work, because that's how we stay energized to finish the day.

Speaker 1:

Strong Teachers, we can't underestimate the power of daylight. Even five minutes of fresh air can completely change your energy for the day. Let's open those blinds, grab a quick walk if you can, because every bit of sunlight tells your body and tells your brain hey, it's time to get going. Mix in some movement whether it's a quick hallway stroll, let's call it a movement snack and suddenly you're not just surviving winter, but you're thriving in it. It's critical.

Speaker 1:

Tip number three fostering connection and seeking support. Tip number three is all about building connections and understanding that you are not doing this alone. I've talked about this in so many episodes and humans are not wired to exist. In Gosh, what's the word I'm looking 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.

Speaker 1:

Having a community is absolutely critical. Make time, you know if you're an admin, make time in your staff meetings to ask people how they're doing. You never know who might need a little pick meme-up or who can offer someone else some support. It's important that we share the load. You do not have to do everything by yourself. Collaborate with another teacher on lesson plans or on grading. This will help reduce part of your workload, just by sharing resources. Now you don't have to spend 20, 30 minutes of your time going to find them, because there's a teacher right on the hall that has the resource that you need. We just have not taken the time to go and connect and ask them.

Speaker 1:

The last one, number three, for this is seeking support. If you are feeling sad, if you are feeling depressed, if it's just wearing you out, consider talking to a therapist or a counselor. Family and friends are great. Places like the Be Well Teacher Academy community are great, but finding someone that is licensed, someone that can go one-on-one with you and really help you navigate whatever challenges you may be feeling or facing in that moment, you know leaning on your family and friends for support. Sometimes just having someone to listen to can really lighten the heaviness of seasonal depression, like you don't have to walk through winter's gloom all by yourself. Whether it's a colleague down the hall or a therapist on Zoom, reaching out can be the difference between feeling stuck and feeling supported. Teaching is a team effort and your mental health matters just as much as your student success and your mental health matters just as much as your student success. So do not forget that as a teacher, do not forget that as a principal, do not forget that as an educator, you are allowed to ask for help, and today I'm encouraging any teacher, any educator that is listening to this, to take a second and ask for help.

Speaker 1:

So going back, rewinding, recapping all of these things, number one was acknowledging and really practicing self-awareness. Recognizing the signs that you are going into a slump and facing some seasonal depression is important that allows you to respond effectively to it. Two in was light movement, excuse me, prioritizing sunlight, even if you're just getting outside for a couple minutes during the day to to get a glimpse of the sun. Because if you're shown to work at 6 30 in the dead of the winter and you're leaving at four, you're not getting much sunlight, you are going from dark to dark. And if your classroom doesn't have windows or you're in a part of the building where the sun's not really hitting the school, you are in for a long winter.

Speaker 1:

So, prioritizing sunlight, even the small doses, and being able to find a way to weave in those movement snacks that we talked about, quick exercises, maybe some stretches That'll help your body feel better. And then making sure that we're taking care of ourselves, you know, drinking enough water, eating the right lunches Maybe it's, you know, a snack, a healthy snack that gives you, you know, the nutrition that you need to push through the day. And the last one is seeking support if you need it. You know, check in with your fellow teachers, lean on your family or friends and don't be scared to explore professional resources if you need them. We have to remember that teaching is a marathon, it's not a sprint. Taking care of yourself is vital for both you and for your students. If you found this episode helpful, please share with a colleague, please subscribe so you don't miss any future episodes.

Speaker 1:

As always, I appreciate everyone for tuning in and, if you haven't, go connect with us at Be Well Teacher Academy, wwwbewellteachercom. And I just want, as I close, I want the teachers to know that you are more than just lesson plans. You are more than grading. You are a source of inspiration and guidance. So make sure that you are inspired and you are guiding yourself is not selfish. It's essential. When you invest in your own well-being, you're giving your students the best version of yourself. So keep that in mind next time you feel those winter blues creeping in. And there's help out there if you're feeling depressed, if you're feeling suicidal depressed. If you're feeling suicidal, you know 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 feel like it, but you're not. You have people that you can lean on. So make sure you take the time to do that. But I appreciate you all for tapping in to that podcast like, subscribe, stay connected and we will see you all next week.