Tagged with 'Mindfulness'

Hope: Understanding How We Create It in Ourselves and Our Individuals

By: Dr. Ray Heipp

May is a wonderful month - it is a time when spring has taken root here in the Midwest and hints of summer are in the air. From an academic perspective, it is a time of many transitions. When I was an administrator, it came to signify the end of the current year along with the beginning of the preparation for the new year. Those endings came in the shape of graduations and the movement to the next level of academia or movement into the workplace. In all of this, there was and still is a feeling of hope and excitement for all involved.

But what is hope and why is it so important, especially after the pandemic? Let’s start with the current levels of anxiety and stress in everyone. The pandemic brought about a lot of changes in how we interact with others. It was a traumatic experience which created ripple effects in the way people deal with daily activities. That anxiety has also led to a level of frustration that we see played out in the world around us. Part of what helps us address that anxiety and stress is the hope that things will get better.

The mistake many make is to assume that the ideas of wishing and hoping are the same. It is not a matter of semantics here. Instead, it is a matter of approach to the world that differentiates the two. A wish is a passive idea. “When you wish upon a star….” and other phrases around wishes surrender the idea to the power of someone or something else. A hope, by its very nature, includes some action on our part. Let’s go back to school ourselves. “I hope to play varsity this year.” “I want a lead role in the fall production.” I want to get a 3.0 GPA.” “I want to pass physics.” These are all statements of hope that require us to put in the practice or the work that will help us to get there. Unfortunately, we allow a lack of understanding of the difference between these two ideas to hinder ourselves and our students from perceiving the actions which need to take place.

Think of it this way. “I want to pass Physics” is a statement of hope that includes an awareness that homework needs to be done, tutoring may need to be a part of the plan, and studying will be required. We lose some of that deeper understanding when we say things like “I hope I have Ms. Flabitz and not that crazy Dr. H.” That is not a statement of hope, it is simply a wish which could lead us down a bad path if we end up with that crazy guy.

So how can we grab onto hope and demonstrate it to our students, our colleagues, our families, and our communities? First, we want to understand that we will be taking some action. I have recently had the privilege of taking a course on hope through the work of our owners here at School Health. We aligned ourselves with Kathryn Goetzke and her SHINE Hope Company to take a look at this idea of hope and how we could incorporate it into the workplace. There are also versions for schools. Here, I simply hope to focus on what we can be doing as individuals. We can start by taking a quick survey to determine our “Hope Score” and begin to work from there.  Here is the link for that survey: Measure Your Hope - The Shine Hope Company

From there, we are able to look at our own strengths in this area.  Always focus on your strengths first as that supports us subconsciously. You and your students have amazing strengths that can heighten hope around what you are doing and help get through those difficult times. Once you have taken the survey, you are able to move into the process which entails movement through the idea of SHINE. So how do you SHINE as you seek to increase your hope?

We start by looking at the ways in which we can address our stress. Stress Skills make up the “S” in SHINE. These are skills that most of us will recognize and can probably even identify why they are important. These are not extensive skills which require hours of study or practice. Simple ideas like controlled breathing, walking, exercise, listening to soothing music, and counting to 10 are all examples of how we can act when dealing with stress. The more that we can utilize skills that reduce stress the better the opportunity we have for increasing hope.

The “H” brings us to Happiness Habits. What are those activities that both make us happy and can create a positive sensation (for which there is a physiological reason!) within us. These habits include things like listening to music, being in nature, practicing affirmations, and playing games. Those are some of the activities one might expect. There are others though that focus on our health, like getting the proper sleep, eating in a healthy manner (yes, it is okay to have a cheat day!), and practicing affirmations. There are also a few habits which may surprise you.  These are habits like donating time, talent, and treasure to groups in need, giving a hug, and smiling. All of these help produce chemicals in the brain which add to our happiness and well-being.

Next, we move into taking Inspired Actions. Basically, think of this as setting goals for yourself that can help you navigate the challenges of any given day. Many of you have heard me speak of SMART goals before and those fit quite well into bringing hope to your life. SMART goals are those which are specific, measurable, achievable, relevant, and time bound. Set these goals for all aspects of your life and look to help students understand how goal setting works. Don’t be afraid to set some short-term goals to achieve levels of success leading up to your long-term goals.

The “N” refers to Nourishing Networks. Who is it you spend your time around? What are they inspiring you to do? It is a researched fact that spending time with a set group of people acclimates you into feeling, believing, and reaching similar levels as those in the group. If you are around positive people who are focused on making life better, you will tend to do the same. However, if you are around negative people or people who chose the couch over other activities, you will tend to act in the same way. For those of us who have children, think of the warnings we may have given to our children when it came to their friend groups. Hope is achieved through positive action and the belief that there is another level for you to reach. Hanging around the right people reinforces your belief in yourself and gives you the potential for a support team as you move forward.

Finally, the “E” represents Eliminating Challenges. The greatest challenge many face is limiting beliefs around what they can become. Believe in yourself, work to enhance your strengths, and then address areas for improvement. When you see something you believe in, go after it and do not let naysayers hold you back.

This post is not long enough to take your completely through the process of using hope to achieve your goals and to bring you through the challenges of each day as unscathed as possible. Should you have more questions about hope, this program for your school or students, please feel free to reach out to me.

April is such a unique month when it comes to our work with students. It’s a time when we are making sure that they are staying on top of their learning, especially upon returning from spring break. At the same time, we are making sure that they are prepared for the end of this academic year.  We cannot forget that we are also finalizing IEPs and making sure that we are ready to transition our students into the following academic year. I know it often feels like we are straddling academic years like the Colossus of Rhodes standing over both sides of the port. As we look at our own mental health and anxiety levels, what are some activities we can be doing to make this month and the rest of this year go as smoothly as possible?

Let’s start with planning for next year as the IEP process has us thinking that way already. Do you know who your students will be next year? In some cases, you may be continuing with a group or at least a few students.  Those are the ones that you can use to set a foundation for next year. Take their IEP information and as you continue to work with them this year, set aside worksheets, a list of activities, and a list of devices that you will need for them. As you create your lists, when possible, bring some of those devices into your classroom. Set them in a container that you can set in a cabinet for the summer. If your returning students still need them, verify with your AT Specialist or Special Education Director that you can store them over the summer to make it an easier transition for you in the fall.  

As you look toward the end of this year and the summer, you also want to start supporting the students with life skills that can be utilized throughout their lives. We spend time working on that end-of-year transition and do a wonderful job with that. We also want to start promoting behaviors for our students that make sense for the summer. Begin talking about nutrition and hydration, especially when it comes to the summer months. If your students are not participating in your summer program where these things can be monitored and supported, introduce lessons that create some of those behaviors now. Have some hydration breaks and talk about lunch and proper snacking. Some of you will have your students with you during the summer months and can reinforce these lessons. Know that either way, you are giving your students the skills they need to create some independence in the future. Another thing to consider when working with your students for the summer months is properly preparing themselves for being outdoors. See if you can work with local dollar stores to make sure that your students have proper eyewear when out in the sun. Speak a little about sunscreen as well. We recognize that the feeling of sunscreen might trigger some adverse reactions in some students, but we still want to provide information. For those students who do not like the feel of a spray or cream on their arms, legs, and face, work with them on understanding how to use shade, wearing hats if possible, and taking precautions by having some awareness of time in the sun.

In preparing for next year with devices or products you do not currently have, remember that ESSER III funding is open until September 30 when all monies must be encumbered. Many of your districts have a page on their website which shares how much ESSER money has been spent and how much is left. One of the suggestions I have been making to districts is to utilize these funds by projecting what devices might be needed over the next two to three years. Looking at products like the Scanmarker Pro for its use in ELL settings or the Big Mack in all areas of the building because they can serve multiple purposes may give you some guidance in buying. I have explained to districts that using their ESSER funds for things bought annually from your regular or IDEA funding, like classroom supplies, workbooks, or online subscriptions should continue to be aligned with those budgets. The ESSER III funds, based on how they are written, are perfect for stocking up on those devices which are regularly used, but may rely on grants in future years. Take some time, speak with those with whom you trust, and come up with a plan that has you better prepared for future students and budgets. Know that I am always there to support you with questions around this and can be reached at rheipp@schoolhealth.com.  

I am seeing districts right now using their funds on Ablenet products since they meet all government guidelines a couple of years ahead of the guidelines being formally put into place. I have seen the increase in systems like Simply Works to create accessible classrooms and workspaces. Some districts are supporting those with visual impairments by bringing in products like the OrCam Read3 which has AI that can support students in so many more ways than just reading documents out loud. Take some time (I know that is a precious commodity!) and think about how you can make your classroom environment even more inclusive and sensory friendly, like adding in a Sensory Blackout Tent. Looking ahead now can save you time and budget space in future years.

Finally, I want to share the most important activity for you at this time of the year. That activity is taking time for yourself! I know I sound like a broken record as I am continually reminding you about this.  Even five minutes a day of silence, self-reflection, meditation, breathing, or some other activity that lets you relax and focus on you. I have been speaking with colleagues throughout the country who are overly concerned about both the teacher and substitute teacher shortages. Many of these colleagues have shared with me that the greatest reason for teachers leaving is not retirement, but wanting to get away from the stress and feelings of overwhelm that are prevalent in so many aspects of education today. I am not saying that by taking five minutes a day that you will stay in education. What I am saying is that by taking those five minutes a day, you will be more centered and able to make the best decisions for yourself, your family, and your students. Know you are valued and appreciated!

Connie Morris - Budding Yoga

B.A., Elementary Education, M.A., Special Education (Autism), 200hr RYT, Certified Children's Yoga Teacher, Mindfulness Training

This past school year has been like no other. We have shown resilience, life-long learning, and stepped up even though we were not always sure where it would lead us! But we did it, with courage, love, and dedication. Now, it is time to relax and recharge as we get ready to return and be there for our students and families.

The idea of taking time for ourselves may seem like a luxury, even selfish, but nothing could be further from the truth. It is personal, a necessity and it is created through priorities and boundaries. It requires space, time, and opportunity. It is a mindset, a gradual rewiring of the brain, and begins with mindfulness and self-awareness.

Make it personal! Just like our students, we have different preferences, interests, needs and strengths. Begin by making a list of your priorities: what you need and want to do each day? Try not being judgmental about your thoughts, just list whatever you think of. Once completed, it is important to use your priority list as you create a self-care plan. When we talk about wellness, we need to consider the body, mind, and heart. Think about the word CARE. Each letter brings our focus to a necessary component of self-care: Centering, Arts, R&R, and Exercise.

·         Centering is about the heart, your very being. Breathing exercises, showing gratitude, mindfulness, yoga, meditation, prayer, journaling and stretching are activities that can center us and give us focus.

·         Arts brings out the creative side of us. Ideas such as healthy meal planning, cooking, painting, coloring, playing an instrument, gardening, sewing, writing, or photography can give us purpose and peace.

·         R&R is an aspect of our lives that cannot be overlooked. Sleep requirements should absolutely be considered here. In addition to sleep, allowing our body and mind to rest and relax can be accomplished in so many ways. Sitting by a tree or on a beach, listening to music, enjoying nature, taking a nap, reading, or doing a puzzle are a few relaxing ideas. Doing nothing is fantastic too, so consider the possibility of embracing simply being bored!

·         Exercise is any movement. Walking, running, swimming, dancing, sports and games, biking, hiking, jumping rope, calisthenics, and boot camps are just a few ideas.