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.
15 Responses
Self care is often the last thing on our ‘to-do lists’ and the first thing bumped off when the lists get too long.
This year I have realised for the first time in my teaching career how important it is to stop and just ‘be’. Since March I have been dealing with a concussion that has put me on the back foot. I am only just getting back to work and will be part time till the end of this term at least.
It has made me realise how little importance I have put on the need to take care of myself holistically – not just keeping up with my fitness.
Therefore developing this kete using Te Whare Tapa Wha has come at the best time possible, because there are so many aspects that we need to look at in order to keep ourselves happy, healthy and thriving that it can get overwhelming.
Taha Wairua – Spiritual and Taha Hinengaro – Mental & Emotional: For me these go hand in hand and are the ‘roof’ that keeps my whare thriving. This is where I can replenish my resilience reserves and help to calm my stress. By doing things that calm me and allow me to breathe. Whether this is by reading my books, sitting in my garden by myself or just going for long slow walks. Being able to meditate (in my own way) and just escape into another place is what really helps me to restore my balance.
Taha Tinana – Physical: I find if I am not physically active my whole body tends to pack up on me. Walking, doing hard work in the garden, training in the gym or going to pilates are all important and things that I find I go through stages of doing. This is an area I really need to focus on and get a regular fitness routine established, especially since having this concussion and needing to slowly build my way back into a regular fitness regime.
Taha Whanau – Family & Social: Beginning with the ones I love and who appreciate me for who I am is what makes my heart happy. Whether it is a big whanau gathering, having coffee with a friend or just playing with my grandson. Each moment is precious and something I make sure happens in some form or other daily.
Whenua – Land, Roots: I love to be in my garden; creating new spaces, watching my plants thrive and having a haven for not only myself but my whanau to enjoy. Being out in nature is soul cleansing and therapeutic. I need to ensure this is something I make a conscious effort to do each week, with playing a round of golf, walking on the beach, gardening or all three in one day!
By looking after myself I can then be the type of leader, teacher and person that I want to be, to ensure I am at my best to support those around me.
Sorry for the late reply.
Self-care something that I really struggle to find the time to do. There never seems to be enough time in a day or a week. Both of my daughters are do competitive sports which takes up every afternoon and most weeks. I miss having “me time”.
I have started this term by listening to a meditation pod cast to help me switch off at night to help increase the quality of sleep that I am getting each night. Also making sure I am in bed at a reasonable time. I have also started taking some time after my children are in bed to read, for pleasure.
I like to bake and find that being in the kitchen baking helps to reduce my stress and at the end of it there is always something delicious to eat and share with the family and friends. Need to do more of this.
I know that I need to start being more active and should use the time when my children are at training to do some physical activity for myself, even if it is just going for a walk.
This is a work in progress for me this year.
My Self-Care Toolkit
Using Te Whare Tapa Whaa, my current self-care includes:
Taha Tinana (Physical): Training in martial arts daily, eating healthy and staying hydrated.
Taha Hinengaro (Mental/Emotional): Journalling, breathwork, setting small goals to avoid overwhelming.
Taha Wairua (Spiritual): Connecting with nature, following Bruce Lee’s teachings on discipline and calmness, taking quiet time for reflection.
Taha Whaanau (Family/Social): Spending time with whaanau, catching up with friends and working on our hobbies (cars), talking honestly with a trusted colleague.
Taha Whenua (Land/Connection): Weekend bush walks and monthly fishing trips.
Areas to improve: being more consistent with rest, limiting screen time after 9pm, and setting boundaries with workload. My goal is to use these habits to build resilience, stay grounded in my purpose, and maintain balance during the challenges of leadership.
I hear you with the screen time thing – it is so easy to be on our phones and ‘just answer this email’ or ‘just look this thing up I was thinking about today’ or even worse ‘just check out what’s happening on Insta’
But how are we ever going to teach our kids to be mindful of screen time if we cant even do it?
Glad to hear the martial arts are such a big part of your life too.
My self care plan (apologies for the late post)
This is something I have struggled with over the years, usually finding that I have a deficit in terms of giving to others rather than myself, which I suspect is a typical issue for many of us and, in particular, teachers, where our whole job is giving to students and colleagues.
That said, I am recharged by water and if I can’t get out on the water, will walk the local walkway by the water. I was a swimmer, so feel relaxed and at peace if I can get a swim.
I bake when stressed (something I didn’t realise I did until friends pointed it out) but now I use it as a way to decompress when needed, knowing that it relaxes me and I can give to others at the end, which I also enjoy.
Reading for pleasure is something I now schedule. It is easy to get into a good story, and it takes you away from the stressors that surround us.
An ongoing work in progress, but I recognise what works for me and now schedule those activities more regularly to aid in my well being.
Kia ora Leanne – I totally understand what you are saying about giving to others before yourself. This is certainly something we need to work on and encourage those around us to do also.
Plus if you are ever super stressed and need to bake I can always take some of your produce off your hands 😉
Kia ora Whānau, Sorry for my late reply.
This is such an important and pertinent topic. You can’t help others if you continue to keep pouring from an empty cup.
During my Masters in Counselling- Self care, preservation, compassion and self awareness were all areas we spent a lot of time looking at and unpacking. It is a one of the key principles of clinical supervision and registration to the NZ Ass of Counselling. It is really nice to read all of these readings and be reminded of these important ideas and learnings. Mason Durie’s Whare Tapa Wha was a fundamental part of my practice. My first session with a client would be discussing these ‘walls’ to identify potential areas to work on and reauthor to be able to support my client.
If we ourselves are not working through this same process of have a good life/work balance with stressors etc under control, our support of others becomes more hazardous and problematic.
Tinana- I am in the process of making this a priority again. After an MCL injury and being in hospital not long ago. This is an area I am working at first. I have booked in two 5km runs with my neighbour before work. I will walk my dog daily too, as well as swim while my son trains for Waterpolo. I like the idea of walking meetings too!
My son and I play guitar and my younger boy has just taken up drums. I think I will try and jam a few times a week, as this always seems to fill the love tank and help with mental clarity, I guess this is my taha wairua. Soul food.
One area I need to factor in more is spending time with friends. I wonder if I make a conscious effort to book in night a week that we might go walking, have a coffee/beer or play social futsal? Something to consider
Self-Reflection – Taha Hinengaro
Being able to maintain my own taha hinengaro (mental wellbeing) has become very important for me, especially in relation to my whānau. Being a kaiako takes up a lot of mental “real estate”, which means that when I come home I often feel decision fatigued and can be impatient with my wife and tamariki.
I’ve had to be deliberate about switching work off and being present the moment I walk through the door. I try to achieve this by running home from work or riding my skateboard — being active helps me clear my mind, manage work-related thoughts, and prepare myself mentally for home life.
To keep myself balanced, I run at least four times a week and use Instagram to share my runs and activities. This is one way I connect with those around me — my extended whānau.
I am religious and attend our meetings twice a week. I also try to keep spiritually topped up by reading the Bible or other publications.
I enjoy playing video games too — something I do when the kids are away, busy, or asleep and I have a spare moment. I know I can’t do it all, all of the time, but I believe what matters most is knowing that I should be trying to improve and do my best.
I love your idea of running or skateboarding home Matthew. You have reminded me of how much I enjoy riding to and from work. I have to pick up my kids two days a week, but wonder if once a week, I could try to ride to work.. I remember a lecturer at uni telling me that everyday on the way home from work she would stop at a bridge (she lived rurally) and would change her top. It gave her the feeling of changing roles. Leave teacher behind and become mum… I like this and wonder if something like this could help me step into dad and husband Mark opposed to School Mark =)
My own hauora has always been important to me but has become even more of a focus for me since my son was born. I know that I am nowhere near as patient, organised, or present with work and family if I am neglecting my own hauora, so I try to make the time to look after it. Here are some of the things that I aim to do each week to look after my hauora:
Gym 3x a week and run twice a week- this helps improve my taha tinana and is great for my taha hinengaro, I feel accomplished when I finish a hard workout or run.
Play golf once a week with friends. This is a great opportunity for me to connect and compete with my friends outdoors.
I try to sauna twice a week- helps me to clear my mind, disconnect from technology, work, family and practice mindfulness. This also has immense benefits for taha wairua, hinengaro and tinana.
Listening to music, playing guitar and watching the sunrise/ sunset on the beach.
Spending quality time with my whānau. This is great for my soul, makes me feel happy and like I have purpose.
With a young child and a busy work schedule, time is sometimes scarce. I don’t see as many sunrises or sunsets on the beach as I used to, and a lot of the above activities are done either before my son wakes up or after he is in bed, so sometimes I burn the candle at both ends a bit and my sleep can suffer.
It is always tough trying to fit in everything hey? I am the same. The focus is the kids while they are awake and active and then I try my best to leave school mahi or my own health etc to when they aren’t. It can be tough, as often there isn’t energy left for these times…
My Self-Care Plan – Reflecting on Leadership and Te Whare Tapa Whā
As a leader, I know that my ability to support others depends on how well I support myself. Using Te Whare Tapa Whā helps me reflect on the different parts of my wellbeing and where I might need to restore balance.
Taha Tinana – Physical Wellbeing
I’ve always enjoyed walking—it clears my head and gives me energy. Lately, I’ve noticed I haven’t been doing it as often as I’d like. With a busy schedule, I’m planning to include “walking meetings” with my House Leaders. It’s a practical way to move more while staying connected and productive.
Taha Hinengaro – Mental & Emotional Wellbeing
I use a Shakti mat in the evenings to help me slow my breathing and release tension. It’s a small practice that really helps me calm my mind and feel more centred after a busy day.
Taha Taiao – Connection with the Environment
Although I live surrounded by native bush, I don’t often take time to enjoy it. I had planned to drink my coffee on the deck in the mornings, but early starts made that unrealistic. I’ve now shifted to enjoying that moment after work, as a way to unwind and reconnect with the natural world.
Taha Whānau – Social Wellbeing
Most of my family live overseas, so I set aside time on weekends for video calls. For those who are nearby, I make an effort to visit and stay in touch. These connections are deeply grounding.
Taha Wairua – Spiritual Wellbeing
Gardening is something I truly enjoy. It brings me peace, clarity, and a sense of purpose—something that nourishes me on a deeper level.
Balancing these areas helps me lead with presence, authenticity, and care.
I love the idea of walking meetings. Movement is such a good way of improving balance in the body and improving your general mood. Consistency is key though, especially after the first few walks.
Tautoko! Walking meetings are a great idea!
Walking meetings would be great!