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.
17 Responses
Taha hinengaro
I am not someone who like to share how I am feeling so spending alone time is wat works for me.I like to play golf with my friends however this often is not good for my mental health.
Taha tinana
I like to play a lot of sports. This is the best way for me to completly forget teaching. It is an awesome way to have a break and spend time doing things I enjoy.
Taha whānau
I am very fortunate that all of my family also lives in Palmerston North. I enjoy spending time with my grandparents and my two younger brothers who are in their final years of high school.
Taha wairua
This is an area I am still developing, but I find meaning in personal growth and reflection rather than spiritual practices or nature. Going forward, I need to spend less time in front of my screen and taking regular breaks from schoolwork to reset mentally.
Toolkit:
Golf once or twice a week
Solo time for reflection
Strong whānau time
Unplugged activities
As Term 2 gets into the swing of life again its a great time to ensure that I am reminded of the pillars needed to keep my well-being where it should be. As a Biologist I am fully aware of the flight/fight approach and I am aware that I do tend to often be in the “stressed” state and I do have to actively work on not being an overthinker and holding onto things outside my circle of influence.
My well oiled self-care often looks like:
Taha tinana (physical health) – I get up and head to the gym to a group class 4 mornings a week – if I do not move my body, I become quite unreasonable and those around me pay for this lack of attendance! I also walk at least once a day, sometimes twice as we have a lovely 4 legged friend called Dexter.
Taha hinengaro (mental health) – we are lucky enough to have a spa at our home, most nights its become a ritual for my husband and I to head out and soak the day away in this space. This time allows us to connect away from the day to day jobs that often override time to connect and look after one another – this was encouraged when we used EAP a few years ago to get some counselling – this was incredibly helpful for us to be the best version of us in regards to being parents, spouses and workmates.
Taha whānau (social relationships) – I am blessed to get to spend time watching my son and daughter grow and supporting them through their daily lifes, I am blessed that over the 500 odd classes I have done at the gym that this gives me the much needed social battery charge with banter before/after our classes and the occasional vent! I am finding this stage of life does make it harder to spend time with friends and as I have a small family I do rely on them to be my people a lot. I do want to connect with these people more, and to see them more would be even better – its a hard balance between rest and being social. I also am managing my daughters Netball team and sons Basketball team this term!
Taha wairua (spirituality*) – I get this on my quiet walks with our dog Dexter; I often pop on a podcast and just listen and move – this small act often brings my shoulders down from my ears. Listening to the podcast works the same as reading a book (which I try to do before bed nightly) and I enjoy that this noise quiets my overthinking about a student, or the to do list and so on
Whenua (connection with the land or environment) – if I need to really reset a beach has a calming effect on me – I am lucky that a beach I can drive onto and walk on is a mere 15 minutes from my home; about 1 hour away is Curio Bay, this space is where we spent our childhood holidays camping and returning there for me feels like coming home; a few moments in that space and I feel grounded and exceptionally emotional – often a space where I can have a cry and just let it all go. I am blessed that my husband can recognise when I really need this and all of a sudden we are off for a night in the caravan to this spot.
I loved the circle of influence reading – I use a more child friendly version of this with the idea of “things I can control” with my children on a daily basis as its so important as they navigate growing up and big feelings. But its a timely reminder that I too need to apply this to myself also particularly in more stressful times so that I do not get caught in that overthinking cycle.
This term I am aiming to be more productive with my non-contacts so that all areas of responsibility are given equal opportunities to be at the front of my mind. The deaning role can be all consuming and I often end up giving 7-8hrs of my 9hrs non-contact to this role – this means that I am rushing around marking or making new resources that suit my learners or doing this course at 10pm at night (aka what I am doing now!!) I love a to do list but at times this breaks me as I add to it and cannot see it going down. There is a direct correlation to my tidy desk and work output to my messy one and I try to start the week with a tidy desk (with all the piles all dealt to!). So I am going to:
* start allocating times in my planner to specific tasks e.g. lesson planning; this course; deaning and so on
* Keep a tidy work space – keeps my mind decluttered
* Be present at home with my whānau and sleep more!
Hey team,
I am so sorry I am late to this thread! I thought I had done it but nope… looks like I haven’t!
At the start of this year our school were lucky enough to have Rachel Matheson from Sparkhouse facilitate our staff call back day.
Her focus is about ‘Self Leadership’ and taking responsibility for how you can take care of yourself when stress factors creep in.
She spoke about living above the line – but in actual fact, many of us spend way too much time below the line – especially in teaching.
Her PD came to mind as I read through the above readings, as it was all the things that she had spoken to us about.
My Hauora:
Taha Wairua: We are so lucky to live in such an amazing country and I often find myself in nature throughout my weekends either trekking with friends or simply taking my children to sports, on bike rides or taking myself for a long run (me time). It is in this time that I can reflect on things that may be affecting my wellbeing and what might be triggering my stress factors.
Taha Tinana: I firmly believe that caring for your own body and wellbeing is the most important way to look after yourself. Physical activity has been a godsend to me and without it I am sure stress would take over my body in such a negative way. I attend a gym, I go running and I enjoy getting into the great outdoors with like minded friends.
Taha Whanau: I have a great circle of friends. We often catch up for dinner at each others homes (along with the rest of our families), do family things together (such as movies and pools etc). Having young children, my husband and I don’t get the chance to go out too much so most Saturday nights we will take turns at preparing a really yummy dinner to enjoy together when the kids go to bed.
My husband and I are close to both sides of our whanau so we spend a lot of time with them in the weekends. It is so lovely that our kids have such a close relationship with their cousins and other extended family.
Recently, I have been taking the time to actually stop and spend some quality time with my boys. They love a boardgame or card game, or to have mum smash them on the Xbox (ha ha) – so I have had to stop and realise that the washing can wait, it doesn’t matter is the house isn’t spotless etc (this has been a real change for me!)
Taha Hinengaro: I am an overthinker. I worry about things that I shouldn’t – I know that and it is something I have always worked hard on. I married a man who is super chill and takes life in his stride… he helps me to worry less and realise that some things really aren’t that important!
I have learnt that we can’t control how other people feel about us. I have recently started the book ‘Let them’ – which is a book based on not allowing others thoughts and opinions affect us and to do the things that make YOU happy because at the end of the day that is all that matters! I recommend this book if you are a bit like me.
At our school – we have welcomed in a Hauora Day. On a Wednesday, teachers are allowed to arrive at 8.30am and leave by 3.30pm. It has been so nice knowing that midweek I am not rushing around and out the door with my kids and we can stop for a hot choc on the way to school or I can get some washing done that day.
Through those readings a few things that stuck out for me are:
– planning ahead for busy times
– make lists
– think of solutions to the problems
– work on the things you CAN control
Kia ora koutou,
Here’s an update on my Hauora:
Taha Tinana (Physical Wellbeing): I play representative Softball and train x4 times a week for this. This keeps me active and always makes me feel better physically. It always clears my mind!
Taha Wairua (Spiritual Wellbeing): Its important to me to learn about and practice cultural traditions: I do this by connecting with my heritage and developing my cultural identity. I am also a big reader, I find this quiet time, reading a book nourishes my spirit.
Taha Hinengaro (Mental and Emotional Wellbeing): I have learnt through high performance sport and continually practice relaxation techniques: breathing, progressive muscle relaxation, or meditation to reduce stress. Although I learnt these in a sporting capacity, I find that they also connect with my life and stress on the daily. It has been a big stress reliever, falling back onto these techniques. I always feel less stressed after and I find I feel overall happier.
Taha Whānau (Social Wellbeing): I feel well-connected with my whānau. Our weekly Sunday dinners with my family and always such a nice way to end the week and makes the Sunday scaries easier. I also visit my close friends every weekend, this always recharges my batteries. I also find that at my sports trainings, before and after are always social time as well, catching up with my teammates and friends.
Taha Whenua (Connection to Land and Environment): This is an area I would like to work on. I love going for walks and exploring the outdoors but over the last year, ive opted for more indoor activities than outdoor. It is a goal of mine to go on more walks this year to catch up with friends and family. Instead of spending money at a coffee shop!
The managing your time article was an interesting reminder. Id like to look more closely at “Anticipate and keep ahead.” I want to work on prioritising things better. I am going to note how I handle it at the time and make a plan to improve for the next time. E.g report writing!
An impressive self care tool kit Amy which covers all aspects of Hauora. I like your time management plan.
This has been a great refuelling exercise for me!
WHENUA: I regularly walk in Port hills with my dog and DIY the house, which is great for my well-being. I will set aside more time in the veggie garden.
TAHA HINENGARO: My students do mindfulness at school, so I will join them this term. I keep lists to keep on top of personal and professional tasks. I understand the health benefits of breathing, so will increase this, counting to 5 in my head before responding.
TAHA TINANA: I run or walk each day and meet friends for runs in weekend. I also love talking over a wine or coffee with friends! I will work on ensuring I pack a healthy lunch eat day to help with refuelling and regulating my blood sugars.
TAHA WHĀNAU – I am in a book club at school and meet colleagues out of school as they are also my friends. I have my parents close by, a hubby and 2 kids. I find standing on the sideline of my kid’s sports chatting with other parents also relaxing.
TAHA WAIRUA: I will spend time this term reflect on what really matters to by ensuring I timetable in more quiet moments just for me. I will try leaving work 10 mins earlier or going home first to decompress before picking up my own 2 children. I’ll use this time to reflect on what went well in the day and what I’m grateful for. I will also complete the circle of concern, influence and control.
Lindi, the goals you have set your self in some of the Hauora areas and in time management are realistic and very achievable.
This is a good reminder for me moving into Term 2:
WHENUA – I love being out in nature, walking in the park and in the hills. It always revives me. I also love taking my neighbour’s dog for a walk – it’s a different world when you have a dog with you, one with a greater connection with others with a love of animals.
TAHA HINENGARO – I know when my thoughts, words and actions are not aligning that something is wrong. I’m usually pretty good at noticing this and taking action to find the cause. My go to practices include yoga and a daily breathing practice.
TAHA TINANA – When things go wrong for me my body is the first to be impacted. Stress hurts. I need to improve in this area and continually recommit to slowing down and putting mindful movement practices at the forefront of my schedule. Cooking, trying new recipes and prepping for the week ahead help nourish me in the right way.
TAHA WHĀNAU – Being at home in my own environment always helps me to re- energise. Being involved in school celebrations and community events brings me a sense of belonging with my colleagues. Being part of my neighbourhood community and joining events and courses helps me feel connected with those around me.
TAHA WAIRUA – I have studied yoga extensively and feel a sense of connection to a higher power in spirit and in the universe. Making sure I have a strong practice incorporating the 8 limbs of yoga is important to me.
Beth, I love your selfawareness and indentifying the work ons. I concur with you comment re walking with a dog.
Coming to the end of term I feel that this Module is perfectly timed.
As a whole I can feel very thinly stretched at times with demands from work, kids, time for myself and family and all this within only 24 hours…so this has been a great learning opportunity for me. Looking at the te whare tapawha model I do think I am managing this balance well and my aim is to keep being consistent with this
Taha Tinana – I attend weekly gym sessions at our local BFT and have been enjoying the community connection along with some good workouts. I enjoy going to the gym as it truly is one hour all to myself, to not only look after my health and wellbeing but to get some clarity get those endorphins flowing.
Taha Wairua – I attend Church weekly (sometimes forthnightly) with a very good friend. We catch up over a cuppa after church to unpack our weeks and offer each other support and advice and sometimes just have a good korero about the week that has been. I also aim to do bible study during the week which takes about 10 minutes to remain grounded in my faith as a way for me to cope with whatever life is throwing at me.
Taha Hinengaro – I draw closer to my family for this. They keep me grounded and my 2 beautiful girls teach me to slow down and be present. (it’s amazing what we learn from these little people who are not yet subjected to the stressors of adult life ). I prioritise the best I can and I am learning how to delegate more (this is definitely my focus at the moment).
Taha Whānau – I keep in contact with my overseas family and talk to my sister daily, and video call my mum twice a week. Being so far away from family, we spend time with good friends, enjoy food, good company and watch the kids play together. I cherish cuddles on the couch and playing games with my wee girls and talking to my husband about our days. With two little ones finding time for each other is quite hard as days whizz by so another goal for me is to spend more time with him as he always provides really good and valuable advice.
Taha Whenua – Working in a transition unit with young adults, I am fortunate enough to attend daily walks with them, getting out into the community and participate in pilates and gym classes with them. I enjoy going for evening walks and early morning walks (but I will wait for summer to roll over again), I find these times of the day the best for walking quietly and reflecting on everything.
Sanet you have all the apsects of Hauora well covered. You obviously lead a busy life but also a healthy life/work balance.
Kia ora team!
Taha Tinana – after recovering from shoulder surgery late last year, I have found a new energy in my Taha Tinana. I have really enjoyed playing weekly sports as this is a big energy giver for me. It is great to get outside and forget about school for a while as I get focused on what I am doing.
Taha Wairua – I attend a weekly church that gives me a good sense of connection to my wairua and meet fortnightly with a group of people where we discuss our wairua and wrestle with different ideas to do with this. This has been a nice way to attend to my wairua.
Taha Hinengaro – I definitely can hyper-fixate on things, and this can get me a bit down emotionally if I get a nasty email from a parent or have a beef with a workmate. I know that a trigger for me is when I feel people are not understanding my intentions and I can rush to resolve or explain myself to appease that feeling. Because of this, I am trying to slow down in my response to these situations and let it sit to find the best solution. One piece of advice I have heard is to have a least 2 meals before you respond, which I quite like. I find that having a debrief with my wife is incredibly helpful as she is removed from the situation and often offers fantastic advice!
Taha Whānau – I feel a good connection with my whānau at the moment. My wife and I go to dinner for her parents each Sunday night, and then my parents each Monday night which we look forward to each week (and get some free food!). For the last 5-6 years, I have been catching up with a bunch of close friends at 6:30am every Tuesday to play cards and talk trash and this has been a great connector for me. (highly recommend!)
Taha Whenua – I am fortunate that I get to go outside regularly at work, so do find some nice connection with the outside world each day. At home, I want to walk with my wife regularly. When I get home from school each day, it is easy to jump on the couch and watch Netflix and blob, but I feel much better when I go for a walk and chat over the day. This is something I want to implement more regularly, so I can reconnect with my local surroundings.
I agree – Walking in the evenings is an excellent (guilt-free) way to debrief or rant about the day! I also learned that sitting on a tricky email avoids an overcharged, emotional response. You have motivated me to keep being active as the joy from daylight saving trickles away.
Tom I love your self awareness in Taha Hinengaro and your suggested work ons. Like Sanet, I really appreciate the two meals idea.
I love the idea of the two meals before responding.
Nicola, it is great that you have three take aways from the readings that you are going to implement.
It is clear to me that you have a very healthy work / life balance.
After using Te Whare Tapa Whā as a framework to reflect on my self -care practices, I realise that I have a good balance of activities and strategies that contribute positively to my wellbeing.
WHENUA – My sense of belonging is enriched when I interact with others and share interests outside of work. Recently I did a pottery course with a colleague and created a sculpture that I now enjoy in my garden – where I feel most relaxed. My happy place is in my painting studio within this garden.
TAHA HINENGARO – I keep my mind active attending lecture series on things that are of interest (Auckland Art Gallery) and attend The Writers and Film Festivals.
I have identified mindfulness as an area for improvement and three key take-a-ways to add to my repertoire of self care.
Understanding my stress response:
I plan to employ the Progressive Muscle Relaxation Method from The Reducing the Impact of Stress article.
From the “Managing your Time” article:
I will “Keep the Paper Moving” and do something with the paper that lands on my desk. File it, act on it or bin it!
The Circle of Influence PowerPoint resonated with me too.
MY CONCERNS _ MY INFLUENCE _ MY CONTROL