Due: 11th April
Ki te wātea te hinengaro, me te kaha rere o te wairua, ka tāea ngā mea katoa.
When the mind is free and the spirit is willing, anything is possible.
Module Objectives:
Upon completion of this module, participants will be able to:
- Identify and implement strategies for managing stress and maintaining well-being.
- Develop and implement effective time management strategies.
- Understand the importance of self-care and identify personal self-care practices.
- Build resilience to navigate the challenges and demands of leadership.
Understanding Stress and its Impact
Reading 1 and 2: “Understanding the Stress Response” – https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
and “Reducing the Impact of Stress” – https://mentalhealth.org.nz/resources/resource/reducing-the-impact-of-stress-the-three-rs
These readings explore the sources of stress, the impact of stress on individual well-being, and the importance of proactive stress management.
Building Resilience
Reading 3: Circle of Influence PowerPoint – https://www.mpls.ox.ac.uk/files/training/circles-of-influence/view
This Powerpoint, from Oxford University, explores a tool developed by Stephen Covey, called the Circles of Influence.
School leaders often grapple with a range of concerns, from urgent tasks to systemic challenges beyond their immediate control. Steven Covey’s concept of “circles of concern” and “influence” provides a valuable framework for navigating these anxieties. The “circle of concern” encompasses all the issues that occupy a leader’s thoughts, including those beyond their control, such as government policies. In contrast, the “circle of influence” represents the areas where a leader can exert some level of control or influence. Focusing energy on the “circle of influence” empowers leaders to be proactive, fostering a sense of agency and reducing feelings of helplessness.
Building resilience is crucial for navigating the complexities of leadership. By cultivating a positive mindset, directing energy towards areas within their control, and prioritising self-care, school leaders can effectively manage stress, bounce back from challenges, and thrive in their roles. A leader’s well-being is paramount. By nurturing their own growth and well-being, school leaders can approach challenges with optimism and determination, ultimately expanding their sphere of influence and creating a positive impact on their school community.
Time Management Strategies
Reading 4: “Managing your Time” – https://www.educationalleaders.govt.nz/Managing-your-school/Guides-for-managing-your-school/Managing-your-time
This reading will explore various time management techniques. Which ideas are most applicable to you?
Task: Self-Care Practices
Task: “My Self-Care Toolkit”
- Reflect on your current self-care practices. What activities do you currently engage in to support your well-being? Use Te Whare Tapa Whā as a framework to help you reflect https://mentalhealth.org.nz/te-whare-tapa-wha
- Identify areas where you could improve your self-care practices.
- Develop a personal self-care plan that includes a variety of activities, such as exercise, mindfulness, spending time in nature, connecting with loved ones, and engaging in hobbies.
- Post your “My Self-Care Toolkit” (a list of your chosen self-care practices) on the online forum for peer feedback and discussion – 150 words or less.
Assessment:
- Completion of all readings.
- Participation in the online forum discussion.
- Reflection on personal self-care practices and development of a personal self-care plan.
27 Responses
My self care needs some work.
For the past few years I have not taken good care of my mental or physical health.
At the start of this year after a hip replacement at the end of last year I committed to walking everyday doing at least 10000 steps.
Drinking more water and being more aware of what I was fueling my self with.
I really relate to the “being peopled out” which can create a bit of tension when all my husband wants to do is have human contact after dealing with animals all day. This is were the walks after work have really helped us both to off load and relax in the evenings.
I am a serial hobbyist with many projects started and stored out of sight. Knitting is the only one I have really stuck to.
I find reading a good book an obsession that is over too soon.
This year I would also like to reconnect with good friends and create a nice welcoming working space in our department workroom area.
I get where you are coming from. When I get home and want to chill, my wife wants to tell me all about her day, much like your husband does. I’m often not ready to engage, that normally comes after I’ve been to the gym and had a shower and dinner.
There is such a conflict here isn’t there. Initially to get the exercise we know is beneficial will require a considerable amount of stress and a dramatic reorganisation of the very precious amount of free time left. Being constantly ‘peopled out’ is very tough on our nearest and dearest isn’t it.
Self-care and time management is something I had always found quite manageable. Working smarter rather than harder such as finding solutions to work problems without having to ‘re-invent the wheel’ have helped me over the years. However, it has become more challenging since having my own family and having wider responsibilities at work. I feel I possibly took on too much this term and at times felt a bit jaded – I think it’s time to start using the phrase ‘not my monkey, not my circus’!
My ‘self-care toolkit’ is…
• WHENUA – Integrating myself into the Central Hawke’s Bay community. This has helped develop a sense of belonging.
• TAHA WHĀNAU – Putting aside time for my family. This includes eating together, playing games and going on trips.
• TAHA HINENGARO – Reminding myself that my emotions are often exaggerated when I’m feeling tired. I make sure to detach myself from work related items after dinner as much as possible to do things such as playing in a music group, watching a movie or playing with the kids.
• TAHA TINANA – Cycling to work and back every day, park run, and basketball when I can. Trying to get to bed at a reasonable time (10pm at the latest – but this is not always easy!)
• TAHA WAIRUA – Staying true to my values around empathy and fairness. I feel quite low when these are compromised.
I like your self-care toolkit Sam. It is problematic though when even the things we know we enjoy and that are good for us become an extra pressure in our need to schedule them. Your time with your own whanau is especially special but as your children get old enough to come to your school there will be a pay off when you are able to ‘kill two birds with one stone’!
Thanks Geraldine, yes it is a busy old time for sure. You’re right, sometimes it can be more exhausting trying to fit in my hobbies along with everything else. I try as much as possible I keep these going as I’m a big believer in work-life balance for recovery but yes, sometimes fitting everything can’t be done.
Currently, as we draw towards the end of Term my self-care practices have waned when compared to how the Term started and my intentions for prioritising myself more! Like most of you have stated – juggling a career and being a parent (to three) – oft derails self-care practices.
Having said that – I try to get a walk in at least 3x a week and to practice some daily stretches as long periods of time sat in a car (90 mins per day of commute) and long periods of time sitting doing marking/planning really have negative effects on my body. I also visit a chiropractor every 2-3 weeks as some years back I suffered badly from sciatica and would not want the return of that (Taha Tinana).
High on my list of priorities is making time for my whānau and spending quality time with them and close friends (Taha Whānau). One way we do this daily (mostly) is by spending dinner time at the table as a family where we engage and ask each other about their day.
I live on a farm but very rarely get to enjoy it. These holidays I am going to be prioritising the below aspects in hopes that I reset and develop some manageable habits that will continue throughout the next term(s):
– A walk in nature everyday (Taha Taiao)
– A daily yoga practice to help with mindfulness, breathing and gratitude (Taha Wairua)
I find when I do practice something daily for myself – such as walking or yoga – I feel less stress and generally better. A walk in the evening really helps me to unwind from the stressors of the day.
The two week break is almost long enough to embed some practices as habits. It does become difficult as winter approaches and you find yourself getting up in the dark and arriving home each day in the dark but it sounds as though you are really mindful of what you need to do. Be gentle with yourself.
Absolutely – the winter months are very much leave in the dark and arrive home in the dark. However, I quite like the warmth of a fire to settle next to at night. Since I wrote the above, I’ve also implemented a “digital detox” these school holidays as part of my self-care practice – by this I mean that I have logged out of social media accounts and won’t be logging in again till the new Term. After having read through the readings and taking a deeper look into my well-being and time-management, it became clear that all too often I waste time or become too absorbed in things that aren’t serving me well. The whakatauki at the top of this page speaks to me with this decision as well.
A digital detox sounds wonderful as I am a doomsday scroller from hell, and so easily distracted from what I am meant to be doing. Even as I sit here writing this, my phone dinged twice, the temptation to interupt this line of thought is crazy.
It has been absolutely wonderful! I have achieved so much these holidays because I haven’t had that constant distraction at my fingertips – it has also allowed me to be more ‘present’ for my family as well. I think that I won’t be re-installing the apps (Facebook and Instagram) on my phone, but will only check on a laptop – I know that there will be a lot of things coming up regarding my kids’ extra-curriculars on FB in the new term, so will need to log in now and then.
As a Health and Physical Educator looking after my wellbeing is forefront. I know that I operate most efficiently and effectively when I exercise. Physical Activity is a huge part of who I am, it always has been, so to me it is a ‘need’. I do this by ensuring I fit it in ‘early’ before the whanau are awake and it is ‘ticked’ off my to do list. It sets me up to be the best I can be and certainly contributes to my Hinengaro my mental and emotional wellbeing. Being raised on a farm I find I need to get into nature and the outdoors so this is something I try to do weekly (or more frequently if possible). I certainly approach tasks with a sense of purpose and half full frame of mind. Due to childrens commitments after school I will always work through lunch and morning tea breaks – where I recognise this isn’t always good practice it is about stealing time from one area to complete tasks and ensure I can complete the tasks expected of me with the hats I wear. I actually ‘like’ having a full plate – and enjoy contributing to my work (increasing and hopefully positively increasing my circle of influence) in the various ways I can.
I do admire uour self discipline Annette. Your superb organisation means you are able to complete your teaching and organisational responsibilities in any fragment of time you can find to ensure you are there for your children’s activities at the end of the day. It must be made slightly easier to have your daughter also attending your school so that your parental responsibilities and school can blend harmoniously.
I too admire your discipline for the early morning exercise. It is so true though – I find if I leave my well-being to tend to at the end of the day, it can all too easily become “too-hard” to fulfil after a long day. I have also, at times, worked through a lunch break to “buy” time if I have a busy afterschool/evening schedule.
My self-care practices align closely with Te Whare Tapa Whā and the importance of self care has become more on top for me after having my own kids, where I have to plan and book in time for myself, doing those things that fill my cup so that I’m not running on empty. My Taha tinana is strengthened through exercise, playing netball, and going for walks while listening to music, helping me stay active and clear my mind. Taha whānau is a priority, as I make time for family and friends, ensuring I’m surrounded by support and connection. Reading books nourishes my taha wairua, offering me a sense of calm and escape (my husband tells me I like to ignore all else around me when I’m immersed in a book.) Content creation on social media provides a creative outlet, which I enjoy doing when I can.
However, I do face stressors—having too much on my mind can feel overwhelming, so making lists and reminders is essential to me staying organised in my busy life. If it don’t do this, I find myself overthinking and this can have an affect on my sleep so maintaining balance in all areas of well-being is key to keeping my whare tapa whā strong!
Thank you for your thoughtful response. Using Te Whare Tapa Whā gives you a good structure to think about your life and the need to give due consideration to all the quadrants. You are obviously incredibly well organised. Lists are great otherwise it’s likely that you will have a continual feeling of unease thinking that there’s some forgotten thing just out of your grasp.
I am on the same page with you about ‘clearing’ one’s mind otherwise it can affect your sleep by overthinking etc. I, too, have to be mindful about this – the older I get, the more important it is for me to have a good night’s rest. Maintaining good sleep is imperative for me to be able to operate at my best.
To support my taha tinana, I exercise daily—alternating between gym classes and morning boardwalk walks with my husband, which also nurtures our taha whānau through connection and conversation. Taha hinengaro is supported by routine activities like regular hair appointments and keeping my environment clean (linked to my OCD). However, I’m aware this can become draining rather than relaxing. I’m working on saying “no” more often—both my husband and I struggle with overcommitting to both our schools, kids’ sports, coaching, sport clubs, and fundraising, which leaves little time for ourselves and our own tamariki. I’m learning to let go of perfectionism and prioritise more quality downtime. We’re trying to plan regular holidays, dinners out, and the occasional movie night—time away from responsibilities to recharge. This toolkit can helps me stay grounded and reminds me that caring for myself isn’t selfish—it ensures I can better care for others too.
Using te whare tapa wha as a structure gives a useful way of thinking about this doesn’t it. Life can be difficult when you have such high standards in everything you do. There can be a real temptation to never switch off can’t there. As well as this, even a trip to the supermarket can turn into extended parent interviews. That time you have carved out for exercise and those walks down the board walk will be important for both of you.
HI Kylee,
I recognise your challenges with coaching. I do sometimes myself feel torn between contributing to my own childrens sports and the expectations placed on me at school with extra curricular, as well as attending camps and providing EOTC opportunities, as well as Socials etc. for students. Always remembering we do these extra things because it deepens our connections and ensures students also meet their needs.
Nga mihi
This is an area in which I need to pay more attention to. I can get caught up in timeframes and deadlines that, at times, I fail to connect with my own values. I am active at home and school, but my mind is still focused on my neverending ‘to do’ list. I have 3 x children and 3 x moko who don’t get enough of my attention. When I spend time them, I am completly in my zone. Being with them doesn’t happen as often as I’d like as they do not live in the same city and I do not drive, so it can be difficult to connect with them in person. I could definitely benefit from more mindfulness practices. So while I understand what is needed for my own self-care toolkit, I know I can do this better with more attention to apply the principles of Whare Tapa Whā for myself.
You have a lot on your plate Tineke and allied with setting really high standards for yourself it is a stressful brew. I know some of the things you do like watching sport help ‘fill your bucket’ but having time ‘ just to be’ would also help. It’s hard when whanau you really want to see are so far away. I empathise entirely.
Hey Tineke!
So appreciate your honesty and reflection here! I too have my side of the family (and all of my closest friends) living in different cities and man it can be so tough at times! I find booking in those weekends to see them is crucial, otherwise it can go far too long between visits. The cup is always full after a weekend with those closest people!
Hey Tineka,
I can relate to your situation around whanau. We have no whanau where we live now and we certainly miss that connection. It took time for my children to feel settled as we moved for ‘my job’. So when we returned from seeing whanau my children were often vocal about how ‘mums job took us away from their cousins’. Now they are older they understand but still have a very strong connection to where they used to live. It can be challenging not having family so close for sure.
How I look after the varying elements of myself is an ongoing and ever-changing process, depending on the circumstance and location of the need.
Family is everything to me. My wife, 4 sons and daughters in law, my grandson and very close friends keep me grounded, supported and loved. Without them, there is nothing. They support me emotionally by often, just being there. My wife and I are lucky they all live close by and we see them often, something we know is a privilege many others don’t enjoy. Stress management for me is about appreciating what I have, utilising those close relationships including my colleagues, and looking after my physical and mental health. I work out regularly, reflect and ruminate often, and try to plan ahead as much as possible. A clear work space whenever possible helps with productivity and stops me procrastinating – a major stressor if I let it.
I can relate to the ruminating Peter. That’s one of my habits too. It is wonderful that you bet so much sustenance from your closest family. Sometimes when we work in such a people centred place as a school,by the time we get home we are ‘all peopled out’. Well done to you that you are prioritising your family over other activities you could choose to take up in the evenings.
Cheers Geraldine. I can relate the “being peopled out” comment. Often when I get home my wife wants to tell me all about her day, and sometimes I dont want to listen, which frustrates her haha. Other times I NEED to be around my people.